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Lord_Suston
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Bad days happen, trust me on this one. Just get some rest and stop taking those walks 
. Just eat a lot today and sleep
. Just eat a lot today and sleep
Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
Here are the powerclean clips from yesterday, the heavier stuff
175x1, 195x1, 219x1, 229 x MISS (High Pulled) - I could have racked it, but pull timing was off, would have been a PR by 4 lbs
I just don't have the same pulling power I used to have, ever since I changed my form to a more proper style, it ain't the same, damn I used to be able to powerclean 225lbs for several singles with hardly any dip at all!!
Now that I don't jump forward anymore, I catch the bar further forward on my shoulders, and that is just ugly. Lots of arm bend as well, although I wasn't arm pulling on purpose.
At least I no longer crunch my wrists...
right click and save before watching to avoid errors!
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_PowerCleans_175_195_219_229MISS_24Feb04.mpg
175x1, 195x1, 219x1, 229 x MISS (High Pulled) - I could have racked it, but pull timing was off, would have been a PR by 4 lbs
I just don't have the same pulling power I used to have, ever since I changed my form to a more proper style, it ain't the same, damn I used to be able to powerclean 225lbs for several singles with hardly any dip at all!!
Now that I don't jump forward anymore, I catch the bar further forward on my shoulders, and that is just ugly. Lots of arm bend as well, although I wasn't arm pulling on purpose.
At least I no longer crunch my wrists...
right click and save before watching to avoid errors!
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_PowerCleans_175_195_219_229MISS_24Feb04.mpg
Last edited:
coolcolj
New member
Arm bend is so ingrained with heavy loads that I will be hard to undo 
I am getting pissed off with olys, it's fun to do with lighter weights I guess, but wear me down a lot. Makes my workouts a lot longer as well. I really can't see myself as an olylifter, there are plenty of people much lighter than me who outlift me easily after 4months of doing the lifts - sigh
Just can't seem to get my legs to do what they supposed to.
I am getting pissed off with olys, it's fun to do with lighter weights I guess, but wear me down a lot. Makes my workouts a lot longer as well. I really can't see myself as an olylifter, there are plenty of people much lighter than me who outlift me easily after 4months of doing the lifts - sigh
Just can't seem to get my legs to do what they supposed to.
Yeah, DB's rubbing off on you? I guess it depends on your goals...
It seemed to me like first you were training for the same goals as me, but started to get more into strict oly lifting. If you just want to increase general strength and power, then you know they don't need as much focus as you're giving them. They are fun to do, but it's such a pain to learn them properly and takes so long to get the benefits that I want.
It seemed to me like first you were training for the same goals as me, but started to get more into strict oly lifting. If you just want to increase general strength and power, then you know they don't need as much focus as you're giving them. They are fun to do, but it's such a pain to learn them properly and takes so long to get the benefits that I want.
coolcolj
New member
Well I have cut back focus on them quite a bit already, but I would still like to do em to keep them from going too rusty.
I may just do what I used when I focused on squats but doing a few sets of light but fast high hang powercleans and cleangrip powersnatches to keep the groove and speed up. Then when I got my squat up I blew up the poundages bigtime.
Back then I could snap 155lbs from the highhang easy as you like, but for some reason I can't do it now, just doesn't feel as fluid. Maybe the extra bodyweight is weighing me down a bit too much. That feeling of pushing the floor away just doesn't seem to be around anymore.
I may just do what I used when I focused on squats but doing a few sets of light but fast high hang powercleans and cleangrip powersnatches to keep the groove and speed up. Then when I got my squat up I blew up the poundages bigtime.
Back then I could snap 155lbs from the highhang easy as you like, but for some reason I can't do it now, just doesn't feel as fluid. Maybe the extra bodyweight is weighing me down a bit too much. That feeling of pushing the floor away just doesn't seem to be around anymore.
are you artificually slowing down your first pull? I know you don't want to jerk off the floor but it looked like you hardly sped up at all from the floor to the knee. also is it just the camera angle or was your back almost rounded on the last 2?
you definitely could have caught that last one though.
you definitely could have caught that last one though.
coolcolj
New member
Tagio said:
Yeah I was experimenting with a slow first pull, it's kinda scary as you get ansty that won't pull it high enough
Next time I will try a faster first pull and see if I get more power.
My back always tends to kink forward when I do a dive down start. Just seems to like going into that position for some reason, I pull fairly relaxed off the floor. I need to redo my starting position because right now I'm getting a whole lot of power.
I stayed too long on the 2nd pull, two much arm bend, so that's why I didn't have the timing to get under it, but year it was high enough to rack
I should have 243lbs in me now.
Last edited:
coolcolj
New member
feedback on my powercleans
You're starting your pull with a round back and throwing the weight way out forward. Stick out your chest to straighten the back out. Push off your heels not your toes, the bar at 175 isn't even touching your shins, therefore the weights pulling you forward from the start, add in that round back and you end up with a big swing and crash on the shoulders instead of a straight pull and smooth reception. Set(start) with your ass sticking out, chest out, shoulders over the bar, bar against the shins; push your heels into the platform (don't intentionally start slow)the goal is always to add speed to the excelleration of the bar. Your 219 is better technically than your 175 and 195. You tend to bounce the lighter weights off of your lower, to mid thigh however 219 is much smoother and comes off of the thighs later which keeps the bar closer (the bar should be thrown upwards from the hips and is where olympic lifters get most of their explosion). Straighten your back and push off your heels hard and your second pull will finish higher on the thigh (hopefully at the hip) and the bar will stay closer to the body also allowing for a smoother reception at the top. Your feet need (and do) leave the ground when you receive. Yes, it's true that you want them to remain in contact with the ground as long as possible but you're starting your pull with your feet at (approx.)a shoulder width stance and they need to leave the ground to move out to a front squat stance. Sometimes people tend to move their feet out too wide with heavy weights to get lower, in order to catch the bar instead of going into a deeper squat. It looked like you were headed into this direction. Catch the bar with your feet in the same position as your front squat and squat as deep as you need to in order to receive the bar rather than letting your feet go out wider.
You're starting your pull with a round back and throwing the weight way out forward. Stick out your chest to straighten the back out. Push off your heels not your toes, the bar at 175 isn't even touching your shins, therefore the weights pulling you forward from the start, add in that round back and you end up with a big swing and crash on the shoulders instead of a straight pull and smooth reception. Set(start) with your ass sticking out, chest out, shoulders over the bar, bar against the shins; push your heels into the platform (don't intentionally start slow)the goal is always to add speed to the excelleration of the bar. Your 219 is better technically than your 175 and 195. You tend to bounce the lighter weights off of your lower, to mid thigh however 219 is much smoother and comes off of the thighs later which keeps the bar closer (the bar should be thrown upwards from the hips and is where olympic lifters get most of their explosion). Straighten your back and push off your heels hard and your second pull will finish higher on the thigh (hopefully at the hip) and the bar will stay closer to the body also allowing for a smoother reception at the top. Your feet need (and do) leave the ground when you receive. Yes, it's true that you want them to remain in contact with the ground as long as possible but you're starting your pull with your feet at (approx.)a shoulder width stance and they need to leave the ground to move out to a front squat stance. Sometimes people tend to move their feet out too wide with heavy weights to get lower, in order to catch the bar instead of going into a deeper squat. It looked like you were headed into this direction. Catch the bar with your feet in the same position as your front squat and squat as deep as you need to in order to receive the bar rather than letting your feet go out wider.
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