Boulder shoulders

[PolishHammer1977]

5/7/3

Power Cleans (from floor) 175 - 5X5*
http://steelinferno.com/PCLEANS2.wmv.wmv

Push Press 175 - 1X10
http://steelinferno.com/PPRESS.wmv.wmv

Close Grip Bench 275 - 5X5
http://steelinferno.com/CGRIP.wmv.wmv

* I hit a PR on Power Cleans. Something tells me that I am going to be able to do a lot more too!

I also began using leg drive and feel good on the bench even though it was close grip. When I hit the flat bench it is going to fly up through the ceiling. I know it!

Sorry about the push press vid, it only shows half the reps. You get the idea though

This was another session of boulder shoulders.

 

[Mike_Rojas]

Nothing there...

 

[revexrevex]

bro links dont work

 

[Zander1983]

That's some awesome close-grip poundage, as usual

 

[PolishHammer1977]

Thanx man! Try it now it will work.

SAVE TARGET AS

 

[WarriorPL]

The first link works, but the other two don't...

 

[revexrevex]

I cant play Pushpress video ... says unsupported..

 

[coolcolj]

ahh finall I cna brighten the clip using the WMPlayer controls

dude you should be powercleaning way more - you can squat way more than me!

are those bumper plates?

Your form is not bad, but your jerking the bar too hard and fast off the floor. If should be a controlled pull and the gradual speed up, and then once your just past the kneecap, explode.
You can generate more force at the knee level.
From the ground up to knee level, your back should stay the same angle, you basicly leg press the weight up to knee level and the boom. keep bar real close to the body 1 inch or closer

is the bar landing and resting on your front delts?

when your drop the bar from your shoulders, roll it down your body and bounce it on your thighs, saves your grip.
I also think you should reset after every rep since technique is more important in olylifts.

anyway olylifts are not like normal exercises, they don't progress upwards in a progressive way. They are more like a performance move. So you need to strengthen the muscles used to make em go up. And then work on speed when you get more advanced.

only PC one worked for me

 

[endpoint]

deadlift-upright row- reverse curl.
thats what it looks like to me.

coolcolj got it right. slow start accelerate and then explode.

get a heavier weight. ( i guess thats a compliment!)

ALWAYS RESET

catch the bar further back (against your throat)

 

[PolishHammer1977]

it works now

 

[coolcolj]

looked like that guy was gonna spot ya in the ebnch

good job - your repping with a weight that's above my max

 

[PolishHammer1977]

ahh finall I cna brighten the clip using the WMPlayer controls

dude you should be powercleaning way more - you can squat way more than me!

are those bumper plates?

Your form is not bad, but your jerking the bar too hard and fast off the floor. If should be a controlled pull and the gradual speed up, and then once your just past the kneecap, explode.
You can generate more force at the knee level.
From the ground up to knee level, your back should stay the same angle, you basicly leg press the weight up to knee level and the boom. keep bar real close to the body 1 inch or closer

is the bar landing and resting on your front delts?

when your drop the bar from your shoulders, roll it down your body and bounce it on your thighs, saves your grip.
I also think you should reset after every rep since technique is more important in olylifts.

anyway olylifts are not like normal exercises, they don't progress upwards in a progressive way. They are more like a performance move. So you need to strengthen the muscles used to make em go up. And then work on speed when you get more advanced.

only PC one worked for me

I am very new to power cleans in general. I have a great deal to learn so I am definitely appreciative of the advice

Those were definitely bumper plates that you saw. They actually belong to a friend who also happens to be a member.

 

[DrBones]

Those plates look very decieving.. looks like your pushing like 315 on the pushpress!
lol

 

[b fold the truth]

Looks good.

Look at your left knee on the push presses...is it moving inwards?

B True

 

[Vortexx]

Nice going!

Notice the dude in the background who "casually" slips into view when you are doing close grip benchpresses, he looks like he wants to play some heroic spotting role in front of the camera, but NO, you finish the set nicely by yourself, well done!

 

[Lord_Suston]

coming back solid after being sick

try not to lock your kneeds on the push press and on the cleans build up speed on the way up.

try to visualize your self dipping at the end of the clean under the bar, almost like you would dip fr a front squat to get under it before you would start your lift.

 

[IronLion]

Olympic lifts are best learned in progression.

These are the lifts you need to work on to make your power clean a power clean and not a reverse curl

1. front squats with no hands
2.Drop squats
3.stiff arm pulls from the floor, pay special attention to the three parts of the clean, the first being a slow concentrated effort to bring the bar from the floor to the knee with the hips still "loaded" and the second part being an explosive movement ivolving all hips and no arms that should bring you on to your toes if done correctly
4.overhead squat


work these specialty exercises not with heavy weight but for form and balance and they will give you the balance and coordination to pull of a true power clean or snatch, the greatest athletic movements that can be done in the gym

 

[PolishHammer1977]

Looks good.

Look at your left knee on the push presses...is it moving inwards?

B True

Yes it does do that a coule times

Any advice?

 

[b fold the truth]

Yes it does do that a coule times

Any advice?

OL shoes would help. Honestly...CCJ can probably give MUCH better advice on this than I can. Maybe play with foot position, wider, toes pointed slightly outwards...I dunno.

Most top notch OL lifters are pretty short (from what I understand).

B True

 

[coolcolj]

Hey PH1977 - does your friend keep the bumeprs at the gym?

I'm thinking of getting myself some bumpers and leaving em at the gym for my own use. Maybe a nice bar too.
Plus the size is awesome looking


Although I could use em at home I guess but no real space that is flat around here.