Djeclipse's 3 x 8 journal....

[djeclipse]

just stopping by to say goodluck with the new journal, since u are one of the journals i read daily!

GOOD LUCK bro, let us know how the new rep scheme feels.

Thanks. We'll see how the rep scheme goes when I get to weeks 3 and 4...

 

[Cynical Simian]

Might I suggest that you take a vid to get some more input on your squat before worrying about tweaking stuff? I know you said the guy squats properly, but some input from the gang here couldn't hurt. For some people, the stance that allows them to get deepest might be a bit narrower than shoulder width, and with bounce there's a fine line between keeping a good pace and being too loose at the bottom (which is hard on the knees).

 

[djeclipse]

Might I suggest that you take a vid to get some more input on your squat before worrying about tweaking stuff? I know you said the guy squats properly, but some input from the gang here couldn't hurt. For some people, the stance that allows them to get deepest might be a bit narrower than shoulder width, and with bounce there's a fine line between keeping a good pace and being too loose at the bottom (which is hard on the knees).

ya, I was panning on taling a video tomorrow.

I assume the best angle would be form the side, partially in fornt, like my deadlift vid?

 

[xblitz44x]

Cleans (from the floor)

I am not really sure how to do these, I have a few issues that I know of.

1. When to make the move to dive under the bar? A few times I'd pull real hard and the bar would fly up to almost my chin. Maybe it's just too light?

2. Catching position. I can not for the life of me get my elbows straight out like that. It must be a flexibility issue as my elbows are almost at my sides, palms facing up though.

Guys like BigT will be able to help you more with this but I'll give my two cents...

If the weight is too light then the bar will travel up quicker than you'd like. In this case you probably just don't have to dip as low, but still make sure you're concentrating on pulling yourself under that bar as fast as possible. As the weight gets heavier, you won't be able to pull as high so you'll have no choice but to dip lower. Another thing, make sure that you're not doing an upright row. Your power should come from your legs driving your straight arms up then when you've reached the 'power shrug' portion of the lift, instead of bending the arms and rowing it, dive under it. If those elbows bend you've wasted the leg drive and are relying on arm and shoulder strength which is the reason why a lot of claimed 'cleaners' attribute shoulder problems to the movement.

As far as the elbows straight out thing during the catch, I have no idea and am working on this myself. My fingers can't possibly stay wrapped around the bar even a little bit if my elbows are out like that. Hopefully somebody else can help you (us) with that question.

 

[Cynical Simian]

I assume the best angle would be form the side, partially in fornt, like my deadlift vid?

Yeah, I think so. Slightly to the back might be a bit better than slightly in front for gauging depth, but just do whatever works with where you can conveniently place the camera during the set.

 

[djeclipse]

Yeah, I think so. Slightly to the back might be a bit better than slightly in front for gauging depth, but just do whatever works with where you can conveniently place the camera during the set.

I can place the camera where ever.

 

[djeclipse]

Guys like BigT will be able to help you more with this but I'll give my two cents...

If the weight is too light then the bar will travel up quicker than you'd like. In this case you probably just don't have to dip as low, but still make sure you're concentrating on pulling yourself under that bar as fast as possible. As the weight gets heavier, you won't be able to pull as high so you'll have no choice but to dip lower. Another thing, make sure that you're not doing an upright row. Your power should come from your legs driving your straight arms up then when you've reached the 'power shrug' portion of the lift, instead of bending the arms and rowing it, dive under it. If those elbows bend you've wasted the leg drive and are relying on arm and shoulder strength which is the reason why a lot of claimed 'cleaners' attribute shoulder problems to the movement.

As far as the elbows straight out thing during the catch, I have no idea and am working on this myself. My fingers can't possibly stay wrapped around the bar even a little bit if my elbows are out like that. Hopefully somebody else can help you (us) with that question.

Thanks for the help, I wonder if I was doing an upright row... I guess the vid wil show.

 

[anotherbutters]

You've done front squats before, haven't you? Those will give you practise at holding your rack, get you used to how a good rack feels and exactly where the bar sits, and hopefully they'll increase your flexibility too. I usually end up with the bar on my fingertips, but I really push my elbows up as high as I can.

 

[djeclipse]

You've done front squats before, haven't you? Those will give you practise at holding your rack, get you used to how a good rack feels and exactly where the bar sits, and hopefully they'll increase your flexibility too. I usually end up with the bar on my fingertips, but I really push my elbows up as high as I can.

Never done front squats.

 

[anotherbutters]

Give them a go. Work them into your routine somehow. It's much easier getting your rack right when you can walk up to the bar in a power rack and get comfortable before you take the weight.