Creation of an Explosive Mofo - My Training Journal :)

[super_rice]

squats from today

Right click on clip and save to avoid errors

fullsquats 345x3, and 300x3 set 5 and 6

http://www.members.optushome.com.au..._FullBackSquat_345x3_300x3-Set5-6_22Feb05.mpg

great PR. amazing how much can be taken off your max when the tempo is slowed down. i believe i have a vid of you doing 385 or so.

one thing: you seem to be getting more and more shallow with the squats. get in the hole brother! just my opinion anyway.... maybe those bigass hammies are getting in the way

 

[coolcolj]

Hmm, I'm a bit sore, but not as much as I thought, maybe I'll get worse later on today. Not drained which is good
Might go for a 20min walk today

also the cleangrip powersnatches from yesterday

Right click on clip and save to avoid errors

119 and 139lbs. My form will never be good on these, but it does the job. I jump a bit off the floor. Guess when I hit bodyweight on these, my standing vertical jump will be well over 40inches

http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_CleanGripPowerSnatch_119_139_22Feb05.mpg

 

[coolcolj]

great PR. amazing how much can be taken off your max when the tempo is slowed down. i believe i have a vid of you doing 385 or so.

one thing: you seem to be getting more and more shallow with the squats. get in the hole brother! just my opinion anyway.... maybe those bigass hammies are getting in the way

I only go shallow on the divebomb squats and reactive squats, because I don't want to touch the bottom, I need to make myself brake the forces without the bottom end cushion - it's actually harder that way

With the full squats they are rock bottom, I can't go down any further, don't look at the top of the thigh, look at the knee angle, its acute
Plus look at where the bar is in relation to the safety pins, its the same 1-2 inches above as in my older clips. Maybe its the camera and perspective angle - remeber I used to face away from the mirror

 

[super_rice]

I only go shallow on the divebomb squats and reactive squats, because I don't want to touch the bottom, I need to make myself brake the forces without the bottom end cushion - it's actually harder that way

With the full squats they are rock bottom, I can't go down any further, don't look at the top of the thigh, look at the knee angle, its acute
Plus look at where the bar is in relation to the safety pins, its the same 1-2 inches above as in my older clips. Maybe its the camera and perspective angle - remeber I used to face away from the mirror

i see. i didn't know reative work shouldn't be done to full range like that.

why face the mirror? let us see your pretty face

 

[coolcolj]

so I don't bounce at the bottom - my form was getting pretty ragged for a while.
Plus just something different I guess

Also so I can see what my back is doing in the clips

 

[super_rice]

is your sacral region (spelling?) supposed to rotate inwards at the bottom of a full squat? happens to me, and sometimes when i'm making a point of it i can keep it from happening, but it changes my ROM, and i have to over arch my back a bit

 

[coolcolj]

I don't think about it, as long as my back stays neutral I don't worry too much. I never arch my back hard.
I don't think it's realistic to keep the glutes sticking out all the way down there, because they have to contract as well. And when that happens the lower back arch flattens out

you can see it in the mirror if you try, tense the glutes and the arch flattens out

 

[mekannik]

Nice job on the 345 squat.

Good jump on the powersnatches. Now I am going to have to get a camera to film my technique.... just to compare to the master.

 

[coolcolj]

Nice job on the 345 squat.

Good jump on the powersnatches. Now I am going to have to get a camera to film my technique.... just to compare to the master.

Thanks

I don't think my form is that good on the powersnatches, my arms bend way too soon. Although I think doing it with a clean grip and having to get it that high up, might make one do the move differently from traditional snatches

I didn't realise how high I was jumping on those Clean Grip Power Snatches until I paused it!
Getting a good 10+ inches on that 139lb set

screencap
http://www.members.optushome.com.au/coolcolj/Photos/CCJ_CleanGripSnatch139lbs_Air.JPG

 

[mekannik]

I didn't realise how high I was jumping on those Clean Grip Power Snatches until I paused it!
Getting a good 10+ inches on that 139lb set

That is EXACTLY my point. I feel that I am not getting anywhere off the ground (I assume - like I wrote, I have not taped my lifts yet) when I snatch or clean. I went over some ideas (weight percentage/rep schemes) with a college shot putter who put up some impressive numbers in his training. Most of his intensities thru out the year were in the 60-80% range. He only maxed once, maybe twice.

You are definately getting the speed side down (or up in this case).


What are your thought on doing weighted jumps? One lift I tried (hopefully without breaking an ankle) was to jump on to a 6-8" box from the floor with the bar in the high squat position. For a while I was up to 80 kilos for a set of 6. Not sure if it did that much for my speed. But it definately finished my workouts with a bang.