OHP and thick bar work, 5-12-03

[b fold the truth]

I was pretty worn down from Sunday's workout but I still did something on Monday for overhead work. Decided to use my thick bars some on overhead press and they are HARD!!!

Rack overhead press
180, 191, 200 x 5
211 x 5
220 x 3 and 1...couldn't keep the bar in line, grip was funky

2 Board Press
135 x 5
225 x 5
275 x 5
315 x 1, bicep tendons were hurting BAD!!!!

Laying Dbell tric exts
15's x 20 x 5 sets, 20 sec rest between sets

Band Rows, band face pulls, and band curls
few light sets of each

Hang Snatches with the 3" bar
82 x 5, first set
82 x 5, second set

 

[b fold the truth]

The overhead press...starting from the bottm is hard and I never did quite get the right grip on these...

Hang snatch with 82 pounds and the 3" bar. The bar makes it harder and does NOT rotate at all. You don't realize how much you need the rotation of the bar till you don't have it anymore. Working on it...and my dog, Jordan, was helping...lol They really did hit my upper back/erectors quite a bit.

Enjoy...

B True

 

[IronLion]

Are you allowed to drop and catch the weight or do you have to stand up like that?

If you can drop and catch the weight the grip will probably be less of an issue b/c you won't hve to pull with your arms past your waist.

BTW that is a great sus.GM pr in your other thread.

 

[b fold the truth]

Are you allowed to drop and catch the weight or do you have to stand up like that?

If you can drop and catch the weight the grip will probably be less of an issue b/c you won't hve to pull with your arms past your waist.

BTW that is a great sus.GM pr in your other thread.

I was just doing the hang snatches to work on grip and to also get more practice in the OL lifts. They need A LOT of work. I plan to do hang snatches on Monday's and Hang Cleans on Thursday's.

I'm still not sure what you are asking or saying...can you rephrase it maybe? Maybe I am just confused...lol.

Thanks

B True

 

[PolishHammer1977]

Strong and the hang snatches are looking better

 

[rjl296]

just a comment on how big your delts are lookin

 

[WarriorPL]

LOOKIN' HUGE on those snatches man. Keep up the GREAT work.

 

[The Red Dragon]

nice work, looking nice too, you've got cannonballs for delts there

 

[IronLion]

I will do a couple of sets of hang snatches and take some pics later tonight or tomorrow to better illustrate what I am saying. With a snatch all you have to do is pull the bar from just below the knee to mid waist and the rest of the movement is a drop squat/overhead squat. If you can master dropping and catching the weight your olympic movements will improve more than you can imagine with no marked gain in strength. With your martial arts backround you will have the hip flexibilty to clean or snatch big weight. Also the less you have to pull/ reverse curl the thick bar the easier it will be to hold onto it even with more weight. Like I said I'll take some photos to explain this better, I would take a vid but I am a poor bastard...lol

 

[b fold the truth]

I will do a couple of sets of hang snatches and take some pics later tonight or tomorrow to better illustrate what I am saying. With a snatch all you have to do is pull the bar from just below the knee to mid waist and the rest of the movement is a drop squat/overhead squat. If you can master dropping and catching the weight your olympic movements will improve more than you can imagine with no marked gain in strength. With your martial arts backround you will have the hip flexibilty to clean or snatch big weight. Also the less you have to pull/ reverse curl the thick bar the easier it will be to hold onto it even with more weight. Like I said I'll take some photos to explain this better, I would take a vid but I am a poor bastard...lol

Thanks man...that sounds right. I just don't feel comfortable yet with these exercises.

B True

 

[kingc_79]

after everything you did on sunday....you still accomplished all that on monday.....all i can say is:...You're a beast. lol

 

[b fold the truth]

after everything you did on sunday....you still accomplished all that on monday.....all i can say is:...You're a beast. lol

What? You didn't train on Monday?

I also spent 3 hours doing yard work today and plan to squat/pull tomorrow

Seriously...you just need to get your muscles in better shape. More effective and efficient.

B True

 

[kingc_79]

What? You didn't train on Monday?

I also spent 3 hours doing yard work today and plan to squat/pull tomorrow

Seriously...you just need to get your muscles in better shape. More effective and efficient.

B True

no, didnt train on mon. after day like sun i have an off day. and yea i was REAL sore on monday. but i couldnt make it today b/c of all the preparing having to do so i can leave in the morning. (gotta leave early 4 airport) but i will be sure to hit up the bally's soon as i get to san antonio.

 

[IronLion]

Here goes, I wish I had a video camera so you could see this better but this is how you snatch big weight. Thing is when I go to snatch a heavy weight there is no way to hold onto it if you muscle it over your head. If you could learn to drop it would make a huge difference in what you could ohp without having to get stronger.


I pull the weight from the floor slowly at first, keeping the hips loaded until the bar clears the knee then I explode up with my traps,hips, and calves. The arms are like ropes, they accept tension but do not apply torsional force (reverse curl).

Next as the bar reaches just above the waist and you have finnished pulling the weight...in other words any weight you can get to this postion, you can get over your head.

Note: the arms are not pulling they just bend to let the momentum carry the weight to its peak while you explosively try to smash your ass to the floor

now I just "catch" the weight since 185 is easily pulled it is a very light weight to snatch....so if you can pull 400 lbs up to the height in picture 2 you can press it over your head.

Also don't wear shoes like this it makes it hard to balance an overhead squat...I forgot my good shoes

Anyway I hope you got some Ideas from this...either way good luck

 

[revexrevex]

You are one strong, thick loooking motherfucker.

 

[revexrevex]

How did you get those photos in sequence, through rapid fire camera function?

 

[IronLion]

No I did a few and had my bro take a shot at a couple critical points...I ended up getting a good little light workout on top of the other stuff I did today b/c my buddy sucks with the camera...lol it felt good to do some quick snatches

 

[revexrevex]

Would a clean be executed the same exact way, except the grip is closer and you rotate the arms underneath?

 

[IronLion]

exactly, learn to rack the bar as high as you can and you will avoid the forward spill so many people struggle with when they learn to drop on cleans. No Hand front squats, Drop Squats, Overhead Squats, and stiff arm pulls are all exercises that will enable someone to learn the sequence of the clean or snatch before they can pull one off.

 

[revexrevex]

For someone who does not specialize in olympic lifting, and just wants to introduce some of these lifts to break boredom, would you recommend power or regular (with full squat) version of cleans/snatches.

 

[IronLion]

I would recommend that you introduce some of the partial lifts I have listed above to promote balance and stability first. Then try a full clean with a moderate dip. Once you learn to rack the weight then work on dropping. It doesn't need to be done heavy at all, just fast and well. Good Luck Bro

 

[revexrevex]

Appreciate

 

[revexrevex]

.

 

[b fold the truth]

Thanks so much for the pics man...I need to copy and save this post for future ref.

B True

 

[IronLion]

no problem, I tried some hang snatches with the 2.5 bar and it was a LOT easier to hold onto when I dropped as opposed to the first couple where I just dipped to warm up. Those thick bars get real hard to hold at about face height...wow