Sarge's Lifting Chronicles 2006-2007

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Are you doing a different version of the 5x5 adding in the cleans and press?

Substitued Push Presses for Incline Bench from the begining.

Switching weekely... Deadlifts and Power Cleans now... because Deads were exhausting my CNS... and they're way ahead of all my other lifts anyway.

It's the same principals... just different exercises/lifts.

-------------------------------

Week 3 Day 2 – Bill Star 5x5

Went to set up digi ... damn batteries were toast after taking all those videos last time ..BOOO. Took vids at home post training though..

First week of Power Clean switch with Deadlift.

Start Time: 4:40pm

Squat - light squat day
112x5 + x2 ... feeling out the stance, getting low, i just kept going.
140x5
170x5
170x5

I feel like I was more vertical... I dunno, i need to see video to check myself. Next time.

Push Press - Behind the Neck
77x5
95x5
120x5 ... opps, miss loaded... supposed to be 108x5
132x5 ... well kept it goin'... supposed to be 123x5 here

Power Clean
95x millions
135x5
135x5
135x5
135x5
135x5

Clean Pull
185x3
225x3
277x2 ...strapped up... x2 more
300x3


Last set was like a slow deadlift turned into power jump shrug at the end ... just feelin' it out. Not going that heavy next time.

End Time: 5:35pm

Videos Post Training:

Power Clean

Clean Pull

 

[needtogetaas]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

dame good shit bro.I like the vids.

 

[sbt2082]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

NIce videos Sarge, I like the hat too Is that the Red sox I see?!?!?!

 

[super_rice]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

GOod that you are posting videos, this helped me keep track of my progress when I was doing the 5x5 way back, and get helpful advice from EF peoples.

On the cleans:
You are just deadlifting it up with your back and then flipping it up off your legs. This is a cheat curl, not a power clean. Set up real nice, back tight, arms straight, and use ONLY your legs to stand up. Once your legs have locked out, or are about to lock out, start throwing with the back. This will ensure that the bar is going straight and that you get the most efficient pull possible. I'm just starting to get this now.

On Clean Pulls:
If you do them this way, they will not have an effect on your cleans. In fact, they will be detrimental to your clean technique. IMO, the clean pull is for learning how to engage the legs from the start position and finish with the legs/back. It's not about pulling the bar especially high or explosively, rather, it's only for overloading and developing efficiency in the first and second pull of a clean or snatch. You must set in your starting position, wait a few seconds to make sure everything is locked and weight is balanced, then push up with your legs, finish with the back.

Do this slowly at first to ensure that the bar is straight, then work on speed from the floor.

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

NIce videos Sarge, I like the hat too Is that the Red sox I see?!?!?!

It's B for Bunny ... right B_Sarge? lol

Nice, ahem adjustment lol after those clean pulls Put that thing away

No I'm not drunk

 

[BiggT]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Got 'em to work....and MUCH better lighting this time, lol......yeah, I can clearly see the pull now, and you do pull with the arms/upright row/reverse curl the bar, and you need to stop that ASAP.....with the pull, it is all done at once, but you can think of it as 3 pulls, from the floor to the shins to straighten the knees......then a Romanian Deadlift to mid-shin, then to transition to the 3rd and final pull, you subtly rebend the knees under the bar and jump shrug (this is the part SR was referring to when he said to put the back into it), and you'll feel the bar graze your thighs, rise on your toes as you shrug and keep the elbows pointing out, relax the elbows at the top of the pull and think of your arms as ropes.....when you feel the bar is about at the belly button, you pull your body underneath the bar.....in the vid you pull the bar to you, it is just the opposite, the idea is to pull yourself to the bar.......at the setup it is important to keep the shoulders in front of the bar......the first 2 pulls are pretty smooth then u explode to finish the pull and reach full extension, don't grip and rip the bar off the floor

The clean pulls are done just like the first 3 pulls of a clean, but you don't drop under obviously.....when done correctly they will train the mechanics of the clean from the floor, and teach you when to explode and help you reach full extension, also they will overload the muscles involved in pulling the clean, so use straps on all sets, the point is overload......and it is all still less weight than u DL, so the 'alternate' week serves it's purpose in sparing your CNS.

You move fast and I always thought you looked very explosive.....just practice the form and you're gonna be very good at these.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

SuperRice and BiggT... Awesome cirtiques thank you both!

... I'm glad you saw me do them tired and sloppy, now I really think i did them right for the most part but will have to get footage to see how i'm doing in training.

Ohhhhhhh ok, cool... clean pulls are for overloading, gotcha. Damn, my traps are sore like whoa... i haven't done any type of shrugging for a long time... I like it

Morning/Afternoon (lol... 10 hours sleep) weigh in after PPH: 209.5 lbs

WOOHOO!... almost hittin' 210 in the am now... without food in me, ect... sweeeet.

Ohh... and what do you guys think about shoes for Power Cleans? 2 options: Nike running shoes or Puma Speed Cats (Flat sole...driving shoe)... love 'em for deads.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

It's B for Bunny ... right B_Sarge? lol

Nice, ahem adjustment lol after those clean pulls Put that thing away

No I'm not drunk

lol... Yeah, i noticed that when I watched the vids too, sorry guys... I know NOT to wear a certain type of undergarment when doing clean pulls now... i kept grazing my damn kak

 

[petpre61]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Ohh... and what do you guys think about shoes for Power Cleans? 2 options: Nike running shoes or Puma Speed Cats (Flat sole...driving shoe)... love 'em for deads.

if you are not too serious about the oly lifts and only throw them in for fun I d say take the Puma. otherwise get real oly lifting shoes since they give you better stability beside other things which the oly lifters here on EF might be willing to explain to you.

 

[BiggT]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I'd recommend olympic lifting shoes anyway, they will help the squats too. The elevated heel helps you get even lower and the firm soles make sure all your force is going where you direct it.......Glenn Pendlay sells an awesome pair of shoes for $85....$95 shipped......Go to wfw.com to check them out.....but don't order online, call the number (if it is no longer on the site, I think I have somewhere, I can PM it to you)....it's Glenn's direct number at the gym and you can order right from him and ask any questions about size/fit, plus exchanges are much easier if you order by phone.