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Zander1983
New member
The GM-related soreness will get better the more often you do them.
2+ hours... I don't know how you do it!
2+ hours... I don't know how you do it!
1st Sept 2003 workout - Cleans diaster!
- Thread starter Zander1983
- Start date
coolcolj
New member
I'll post some clean clips laster today
Monday 1st September - Squat Intensive - Loading Cycle - Week 4 - Day 2 -
Not a bad workout, but again I stuffed my wrist again on the cleans, when my right elbow got caught on my knee as I tried to dump the bar!
Damn hammies were sore as hell from 2 days ago - yep Goodmornings are the blame, that damn stretch.
Workout Rating - 8/10
Workout time - 2+ hours
Cleans
Warmups -
Hypers 2x5, Incline Situps 2x5,
Torso Twists Bar 2x10 to each side
Cleans and frontsquats - did several sets with the bar for 3-5 reps
Stiff arm CleanPull + Powerclean + 3 frontsquats - 89lbs
SquatClean + HangSquatClean - 89lbs
SquatCleans + 2 HangSquatClean - 104lbs
Using HookGrip on all sets, except on the hang lifts.
Rest - 3mins
SquatClean + HangSquatClean - 155lbs, 175lbs, 195lbs, 208lbs
Rest 2mins
SquatClean -
208lbs x 2
218lbs x 1miss + 1 - dumped forward at the bottom of squat, right elbow jammed on my knee on the first attempt - sprained wrist! Managed to wobble the 2nd one up.
228lbs x 2 misses - dumped first forward again. 2nd rep got gun shy and highpulled it!
198lbs - 2 misses, first I highpulled and my body just didn't want to get under it, same thing on 2nd rep, but as an after thought I did a arms forward powerclean - dumped after the rack...
Bar x 5 - to regain the groove and confidence, wrist hurt like hell!!
Man those misses were because I keeled forward at the bottom, I think my hips are sitting too far back like a back squat or something. Need to fix this elbow jamming on my right knee as well. It seems my left arm moves fast out of the way, but for some reason my right arm is still holding onto the bar...
My brain just freaked out, and didn't want to drop down udner the bar after the wrist sprain.
I'll need to stay light for a while and drill my form to perfection - need to work on my frontsquat groove as well, keep the hips more forward. It seems on the heavier weights I didn't do that small hop forward I normally do, which probably disrupted things.
Overhead Presses
warmups - Miltary Press - 45lbsx8, 95lbs x5, 115lbs 2x3, 135lbs x1
Tempo 10X1 - rest - alternating with Rows - 1.5 to 2 mins between each
Military Press 150lbs 3x5 New PR!!
last rep lockout held for 5 secs and 10 secs on last set
Bradford Press - Bar x 10
Last rep of each set really slowed down, really fely I would fail on the 2nd set, but I made it through for a new PR.
Luckily the pain in my right wrist diminished soemwhat once I started the worksets.
SingleArm Dumbell Rows
warmups - 30lbs x10, 50lbsx8
Tempo - 1010 Rest - See above
70lbs 3x5
Elbows Out Single Arm Dumbell Rows - 50lbs x 10, 55lbs x 8
Full Olympic Back Squats - RAW
Warmup sets - Bar x10, 95lbs x5, 135lbs x5, 185lbs 2x3 - 2nd set faster
Tempo 10X0 - Rest 2 to 2.5 mins
220lbs 5x5 - Sore hammies made these harder.
Hands free FrontSquats - 135 x 8 - damn tough these, bar sliding around.
Core, Other and Remedial Work
Reverse Hypers - BWx15
10 flights of stairs back to car - nailed my erectors and VMO!
Monday 1st September - Squat Intensive - Loading Cycle - Week 4 - Day 2 -
Not a bad workout, but again I stuffed my wrist again on the cleans, when my right elbow got caught on my knee as I tried to dump the bar!
Damn hammies were sore as hell from 2 days ago - yep Goodmornings are the blame, that damn stretch.
Workout Rating - 8/10
Workout time - 2+ hours
Cleans
Warmups -
Hypers 2x5, Incline Situps 2x5,
Torso Twists Bar 2x10 to each side
Cleans and frontsquats - did several sets with the bar for 3-5 reps
Stiff arm CleanPull + Powerclean + 3 frontsquats - 89lbs
SquatClean + HangSquatClean - 89lbs
SquatCleans + 2 HangSquatClean - 104lbs
Using HookGrip on all sets, except on the hang lifts.
Rest - 3mins
SquatClean + HangSquatClean - 155lbs, 175lbs, 195lbs, 208lbs
Rest 2mins
SquatClean -
208lbs x 2
218lbs x 1miss + 1 - dumped forward at the bottom of squat, right elbow jammed on my knee on the first attempt - sprained wrist! Managed to wobble the 2nd one up.
228lbs x 2 misses - dumped first forward again. 2nd rep got gun shy and highpulled it!
198lbs - 2 misses, first I highpulled and my body just didn't want to get under it, same thing on 2nd rep, but as an after thought I did a arms forward powerclean - dumped after the rack...
Bar x 5 - to regain the groove and confidence, wrist hurt like hell!!
Man those misses were because I keeled forward at the bottom, I think my hips are sitting too far back like a back squat or something. Need to fix this elbow jamming on my right knee as well. It seems my left arm moves fast out of the way, but for some reason my right arm is still holding onto the bar...
My brain just freaked out, and didn't want to drop down udner the bar after the wrist sprain.
I'll need to stay light for a while and drill my form to perfection - need to work on my frontsquat groove as well, keep the hips more forward. It seems on the heavier weights I didn't do that small hop forward I normally do, which probably disrupted things.
Overhead Presses
warmups - Miltary Press - 45lbsx8, 95lbs x5, 115lbs 2x3, 135lbs x1
Tempo 10X1 - rest - alternating with Rows - 1.5 to 2 mins between each
Military Press 150lbs 3x5 New PR!!
last rep lockout held for 5 secs and 10 secs on last set
Bradford Press - Bar x 10
Last rep of each set really slowed down, really fely I would fail on the 2nd set, but I made it through for a new PR.
Luckily the pain in my right wrist diminished soemwhat once I started the worksets.
SingleArm Dumbell Rows
warmups - 30lbs x10, 50lbsx8
Tempo - 1010 Rest - See above
70lbs 3x5
Elbows Out Single Arm Dumbell Rows - 50lbs x 10, 55lbs x 8
Full Olympic Back Squats - RAW
Warmup sets - Bar x10, 95lbs x5, 135lbs x5, 185lbs 2x3 - 2nd set faster
Tempo 10X0 - Rest 2 to 2.5 mins
220lbs 5x5 - Sore hammies made these harder.
Hands free FrontSquats - 135 x 8 - damn tough these, bar sliding around.
Core, Other and Remedial Work
Reverse Hypers - BWx15
10 flights of stairs back to car - nailed my erectors and VMO!
Last edited:
coolcolj
New member
Please right click on the vids and save before viewing thanks
------------------
SquatClean -
208lbs x 2 - bit ugly on 2nd one
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_SquatClean208x2_1Sept03.mpg
218lbs x 1miss + 1 - dumped forward at the bottom of squat, right elbow jammed on my knee on the first attempt - sprained wrist! Managed to wobble the 2nd one up.
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_SquatClean218x1miss+1_1Sept03.mpg
228lbs x 2 misses - dumped first forward again. 2nd rep got gun shy and highpulled it!
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_SquatClean228x2miss_1Sept03.mpg
------------------
SquatClean -
208lbs x 2 - bit ugly on 2nd one
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_SquatClean208x2_1Sept03.mpg
218lbs x 1miss + 1 - dumped forward at the bottom of squat, right elbow jammed on my knee on the first attempt - sprained wrist! Managed to wobble the 2nd one up.
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_SquatClean218x1miss+1_1Sept03.mpg
228lbs x 2 misses - dumped first forward again. 2nd rep got gun shy and highpulled it!
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_SquatClean228x2miss_1Sept03.mpg
