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- Thread starter Jim Ouini
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Jim Ouini
New member
Week 3 Day 1
Squat
Bar x 2 x 10
135 x 5
185 x 1
225 x 1
285 x 4 x 6
Not bad, got tired by the last set.
Incline bench
Bar x 10
135 x 6
155 x 6
170 x 6
190 x 6
Easy. Should've gone up a bit.
Hypers/Rev. Hypers
2 x 10
Skipped clean pulls again
I'll do them tomorrow, this is 2 workouts in a row where I was pressed for time and couldn't get them in.
Overall: I may consider a Week 5 of loading, I think I have a tiny bit of room in my squat maybe, some more on my incline and haven't really pushed the clean pulls. We'll see.
Squat
Bar x 2 x 10
135 x 5
185 x 1
225 x 1
285 x 4 x 6
Not bad, got tired by the last set.
Incline bench
Bar x 10
135 x 6
155 x 6
170 x 6
190 x 6
Easy. Should've gone up a bit.
Hypers/Rev. Hypers
2 x 10
Skipped clean pulls again
I'll do them tomorrow, this is 2 workouts in a row where I was pressed for time and couldn't get them in.Overall: I may consider a Week 5 of loading, I think I have a tiny bit of room in my squat maybe, some more on my incline and haven't really pushed the clean pulls. We'll see.
Jim Ouini
New member
Week 3 Day '1'
Make up day since I missed my clean pulls yesterday.
Warmed up with some hang cleans, 60kgs
Clean Pull
110kg x 8 x 3
Here's a vid
http://media.putfile.com/DSCN0150-49
I don't know about my form; I tried to get some pop from something I read by GP awhile ago but I still don't think I'm getting enough extension and the bar high enough. I'll work on it.
For anyone who views it, sorry it takes me so long to get ready. The bar is pretty new so it takes awhile to get my straps situated. The 'action' doesn't start til ~40s so go get a cup of coffee, walk the dog, wash the car or just listen to Urge Overkill in the background
Make up day since I missed my clean pulls yesterday.
Warmed up with some hang cleans, 60kgs
Clean Pull
110kg x 8 x 3
Here's a vid
http://media.putfile.com/DSCN0150-49
I don't know about my form; I tried to get some pop from something I read by GP awhile ago but I still don't think I'm getting enough extension and the bar high enough. I'll work on it.
For anyone who views it, sorry it takes me so long to get ready. The bar is pretty new so it takes awhile to get my straps situated. The 'action' doesn't start til ~40s so go get a cup of coffee, walk the dog, wash the car or just listen to Urge Overkill in the background
BiggT
New member
It is much better than some of the deadlifts into shrugs that you see....the pull to mid-thigh is fine, nice and smooth It was hard to see from the video because the plates were obstructing my view, but it didn't look like you were re-bending your knees, I would recheck it if I were you and watch some vids and do some reading if you think it'll help, because the rebend will allow you to generate so much more pop and explosion.
As far as extension, really exaggerate things, the final pull is meant to be as explosive as possible, you came up on your toes, which is good, I couldn't tell whether or not you could have come up higher, if you feel you could, then work on doing that. The top of the video was cut-off, so I couldn't tell if you were shrugging fully and at true triple extension, I didn't see any glaring issue that would lead me to believe you weren't doing this from the vid, but again, I culdn't say for sure because I couldn't see.
As for height, the bar really only needs to be pulled to belly-button height.
But, overall you seem to have the right idea. Just really exaggerate the last pull and consciously try to be as explosive as possible. And, work on the rebend, not rebending really will hold back your poundages. It will make the final pull much more snappy and explosive too. You seem like the type of lifter who will have a 'moment of truth' when you get the rebend to click and will see big results instantly.
As far as extension, really exaggerate things, the final pull is meant to be as explosive as possible, you came up on your toes, which is good, I couldn't tell whether or not you could have come up higher, if you feel you could, then work on doing that. The top of the video was cut-off, so I couldn't tell if you were shrugging fully and at true triple extension, I didn't see any glaring issue that would lead me to believe you weren't doing this from the vid, but again, I culdn't say for sure because I couldn't see.
As for height, the bar really only needs to be pulled to belly-button height.
But, overall you seem to have the right idea. Just really exaggerate the last pull and consciously try to be as explosive as possible. And, work on the rebend, not rebending really will hold back your poundages. It will make the final pull much more snappy and explosive too. You seem like the type of lifter who will have a 'moment of truth' when you get the rebend to click and will see big results instantly.
Jim Ouini
New member
Thanks a million for the reply.
I gotta look up this rebend thing in Starting Strength tonight; I did try a couple reps where I pulled slowly off the floor to right below my knees and then – for lack of a better term – paused, gathered myself and tried to pop. Don’t know if that qualifies as a rebend but I’m sure it was less subtle then intended.
As far as bar height are we talking belly button height measured if I’m just standing still i.e, not fully extended? I really don’t think of it too much because then I’ll be tempted to bend my arms. Even if I stand here with a broomstick and shrug my shoulders to my ears with my arms straight and on my tippy toes the broomstick is right at about hip level (as opposed to waist level). Maybe I have long arms
Again, thanks for the input – I can read books and watch videos all day but there’s nothing like posting up a vid and getting constructive criticism.
Maybe I’ll do my hang clean next
I gotta look up this rebend thing in Starting Strength tonight; I did try a couple reps where I pulled slowly off the floor to right below my knees and then – for lack of a better term – paused, gathered myself and tried to pop. Don’t know if that qualifies as a rebend but I’m sure it was less subtle then intended.
As far as bar height are we talking belly button height measured if I’m just standing still i.e, not fully extended? I really don’t think of it too much because then I’ll be tempted to bend my arms. Even if I stand here with a broomstick and shrug my shoulders to my ears with my arms straight and on my tippy toes the broomstick is right at about hip level (as opposed to waist level). Maybe I have long arms
Again, thanks for the input – I can read books and watch videos all day but there’s nothing like posting up a vid and getting constructive criticism.
Maybe I’ll do my hang clean next
Jim Ouini
New member
Week 3 Day 2
Weights in kg
Pause Squat
Bar x 10
40 x 2 x 5
100 x 4 x 6
Not too bad except I thought I was pausing longer, like 5s or so Oh well. I might have another couple weeks on these, maybe 105 and 110. For anyone that views the vid, sorry about the noise but my wife decided to vacuum right as I was going to start my set It startled me.
vid
CG Bench
Bar x 15
40 x 8
90 x 4 x 6
Easy except for last rep. I did pauses on some sawhorses that I use for a spotting, kind of like pin presses I guess. Luckily the sawhorses are adjustable and I can get the bar on my chest with the bar barely hitting them.
BB Row
40 x 2 x 5
90 x 4 x 6
Came up a bit on a couple reps. Ah well I'll just consider it practice for the rebend on my clean pulls
vid
Overall: Maybe a shade easy for Week 3. Like I said I maybe can push this to a Week 5. I gotta see how Friday and Week 4 go, though
Weights in kg
Pause Squat
Bar x 10
40 x 2 x 5
100 x 4 x 6
Not too bad except I thought I was pausing longer, like 5s or so
Oh well. I might have another couple weeks on these, maybe 105 and 110. For anyone that views the vid, sorry about the noise but my wife decided to vacuum right as I was going to start my set It startled me.vid
CG Bench
Bar x 15
40 x 8
90 x 4 x 6
Easy except for last rep. I did pauses on some sawhorses that I use for a spotting, kind of like pin presses I guess. Luckily the sawhorses are adjustable and I can get the bar on my chest with the bar barely hitting them.
BB Row
40 x 2 x 5
90 x 4 x 6
Came up a bit on a couple reps. Ah well I'll just consider it practice for the rebend on my clean pulls
vid
Overall: Maybe a shade easy for Week 3. Like I said I maybe can push this to a Week 5. I gotta see how Friday and Week 4 go, though
Jim Ouini
New member
Week 3 Day 3
Squat
Bar x 2 x 10
135 x 5
185 x 6
225 x 6
265 x 6
295 x 6
295 was kinda hard, had a wobble on my last rep but other than that no drama.
Incline Bench
Bar x 15
135 x 4
155 x 1
185 x 4 x 6
No problem
Clean Pull
135 x 2 x 3
225 x 2 x 3
255 x 6 x 4
Different rep scheme on my worksets to move the workout along faster. Unfortunately some guy doing 135 deads starting from the pins started talking to me and it ended up being a wash. Anyhow, had a wild rep or two as I really tried to get triple extension but what can you do
Overall: Decent workout. I'll try for 295 x 4 x 6 on Monday and see how that goes.
Squat
Bar x 2 x 10
135 x 5
185 x 6
225 x 6
265 x 6
295 x 6
295 was kinda hard, had a wobble on my last rep but other than that no drama.
Incline Bench
Bar x 15
135 x 4
155 x 1
185 x 4 x 6
No problem
Clean Pull
135 x 2 x 3
225 x 2 x 3
255 x 6 x 4
Different rep scheme on my worksets to move the workout along faster. Unfortunately some guy doing 135 deads starting from the pins started talking to me and it ended up being a wash. Anyhow, had a wild rep or two as I really tried to get triple extension but what can you do
Overall: Decent workout. I'll try for 295 x 4 x 6 on Monday and see how that goes.
