14th June lower body workout + clips

[coolcolj]

Right Click on each and save before viewing!

Powercleans - still got that arm bend
http://www.members.optushome.com.au/blitzforce/Cleans/CCJ_PowerClean185_14June03.mpg

Hang Powercleans
http://www.members.optushome.com.au/blitzforce/Cleans/CCJ_HangPowerClean155x3_14June03.mpg


Squatclean practise - not sure if I'm doing these right
http://www.members.optushome.com.au/coolcolj2/SquatClean/CCJ_HangSquatCleanPractise_14June03.mpg


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Crappy session in terms of feel, damn blood sugar started dropping during the powercleans. Felt drowsy as well from the starchy carbs I had before the workout


Cleans

Warmups - Hang Squat Clean + 3 PowerJerks 45lbs, 75lbs. Hang Squat Cleans - 95lbs x2, 95x3
Rest - 1 to 2mins

Powerclean + Front Squat 135lbs
Powerclean + 2 Power Jerks 135lbs
Powerclean + Hang PowerClean 135lbs - 2 sets
Powerclean 155lbs
Powerclean + Hang Powerclean 155lbs
Powerclean 175lbs x 2
Powerclean 185lbs 3x2
Hang Powerclean 155lbs 2x3

Hang Squat Clean Practise 95lbs 2x3

I actually fell down backwards on the 2nd rep of the first set of squatcleans


Full Olympic Back Squat- No belt

Warmup sets - 45lbs x5, 135x3, 185 2x3, 225x2, 245x1
Tempo 10X0 - Rest 2-3mins

275lbs 5x3

Felt somewhat heavy. Had to grind through em.


Bulgarian Split Squats

Tempo 1010 - Rest 2mins

12kg in dumbells 2x10


Core and Remedial Work

Reverse hypers BW x 12

 

[collegiateLifter]

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Crappy session in terms of feel, damn blood sugar started dropping during the powercleans. Felt drowsy as well from the starchy carbs I had before the workout

you ever try eatin a little bit of honey right before workouts? I've done this a few times so far...

 

[coolcolj]

that would make it worst I think!

I also have a clip of me falling down backwards on the 2nd rep of the 1st set of squatcleans

will post later

 

[collegiateLifter]

honey slowly releases sugar, fructose i think. i sometimes take a tablespoon or so in hopes of stabalizing blood sugar, although i can't for sure say that it work.

 

[coolcolj]

You sure? I thought it would spike the levels up pretty hard

 

[PolishHammer1977]

thanx for posting those vids. This will help a lot of people including me.

 

[coolcolj]

form still needs work though

 

[mrzap]

Hey CCJ got any tips for me? Recently started these, and was wondering how to keep my back straight yet not hit my knees when I grab the weight off the floor.

Is it still called a power clean when you do the motion, but instead of stopping at the collarbone you press it over your head?

 

[coolcolj]

If your doing them properly, the knees will move out of the way as you go up.

Shoulders in front of bar, the back angle stays the same until you get the bar to knee height. This ensures you won't hit the knee.
Controlled off the floor, and then explode when you get past the knee. You pull straight up rather than back in a deadlift

That would be a powerclean and press

 

[collegiateLifter]

You sure? I thought it would spike the levels up pretty hard

I am sure it's timed released. It's also real easy on my stomach.

I'd give it a try.

 

[Zander1983]

Nah, honey isn't the answer.

I'd have a good fibrous, low GI + protein meal 1.5-2 hours before lifting. Then eat an apple and have a cup or two of strong coffee about 30 minutes before. Obviously, pound the water too.

 

[coolcolj]

right click and save
http://www.members.optushome.com.au...CJ_HangSquatCleanPractiseBLOOPER_14June03.mpg

this is what happens when you try to sit back in a front squat


yeah normally some meat and veges does teh trick, but I ate some spagetti instead...

 

[revexrevex]

imagine if that was 300+ lbs

 

[coolcolj]

Well if I had bumpers I would have dumped it forward like your supposed to

I should have anyway, but remeber the bigger plates will make sur t he bar doesn't touch your body anyway when your lying flat on your back - remeber the 135lb weight I fell back with before? It rolled over me

 

[Zander1983]

You almost hit your head on the box behind you! Ouch.

 

[coolcolj]

You almost hit your head on the box behind you! Ouch.

I did hit it, but it made more noise than it hurt - hollow metal box

 

[collegiateLifter]

Nah, honey isn't the answer.

I'd have a good fibrous, low GI + protein meal 1.5-2 hours before lifting. Then eat an apple and have a cup or two of strong coffee about 30 minutes before. Obviously, pound the water too.

if you mess up like ccj did, and i know i've been there before, you just want to get a little bit of carbs in you to stabalise blood sugar. Taken together, I believe that if you eat carbohydrates prior to working out, any low GI carbohydrate source like honey is a good choice but there’s probably nothing magical about honey. (http://www.t-mag.com/nation_articles/170app.html)

I just recomend honey because its very dense so it doesn't take up much room in my stomach, and it's very easy for me to keep down whereas other foods might make me want to lurch depending on the training day.

to each his own i suppose

 

[Zander1983]

Fair enough. I just find it easier and trouble-free to avoid high GI food pre-workout.

 

[mrzap]

Oh man just the wait was suspense enough for me. I just see where the camera is framed and you tell us you are going to fall so I am thinking oh shit there is a painful looking metal box behind his head. Luckily you didn't eat it

 

[Tagio]

honey varies in GI, as low as 32 and as high as 87 on the list I found. I think it's generally around 65 (normal store-bought types) which isn't terribly high.

 

[0LY]

CoolColJ, always nice to see someone else practicing the quick lifts... I've watched a few of yer videos, and your power jerks (which you mentioned you did in this post too) look like push presses. You need to be more aggressive when going under the bar to avoid press-outs.

EDIT: I hope I dont come across as an asshole, just wanted to share my point of view.

 

[gymrat]

Great vids

 

[coolcolj]

CoolColJ, always nice to see someone else practicing the quick lifts... I've watched a few of yer videos, and your power jerks (which you mentioned you did in this post too) look like push presses. You need to be more aggressive when going under the bar to avoid press-outs.

EDIT: I hope I dont come across as an asshole, just wanted to share my point of view.

Yeah I'm working on it, I was lingering in the full extension jump phase too long, but last session I figured it out a bit. So it's getting there.