Shades - Linear/Single Factor 5x5 Progess

[Shades McCool]

Ok well I will definetly be trying the deweighted rows this coming week to see if I can tell a difference between the two.

I am also trying to decide the best way to use rows and power cleans. At first I was going to substitute power cleans for rows but now I have decided I like rows and would like to keep them in there if at all possible.

I will also be trying to get as many videos as I can. You Tube is great because I don't have to worry about hosting them myself. I'll probably get videos of most lifts and anything else anyone requests.

Thanks for the support and advice!

 

[sbt2082]

hey there! just read through your new journal real quick and looks like you got a great starting base already... and nice videos too

 

[*Bunny*]

OK kewl stuff - i been edumacated as well--- what I'm doing w/ my rows is completley diff than what shades is doing here & w/ diff purposes in mind. (no shit sassy, what other conclusions does your indepth analysis bring you to...?)

^^ exactly ... Goal specific I say, b/c I do my rows the same as you Sassy Pants

Dr. Shady - You know what I think, but I wanted to say I think the guys got you on the right path with the suggestions ... they are very helpful and I really love reading the weight training forum these days. Your thread & vids will be a great addition. I'm glad you made it back.

IMO I think your form on both is great ... you have some impressive lifts. Keep up the great work, knowledge is abundant here Soak it up like a sponge

 

[BiggT]

Shades, on the power cleans, the catch is a front squat above paralell, usually a quarter squat is all that is necessary.....but that is the 'power' position, hence the term power clean. A full clean also called a squat clean or a clean or olympic clean is caught in the full, deep front squat position. I just wanted to say that so you know that all you're doing to receive the weight is dropping into a front squat, in the power version of the lift, it is a high front squat.

Your pull looked pretty good, which means the rest won't be too hard to fix. But, you look like you're reverse curling with the elbows and arching your back to catch, and standing on the tip toes to catch as well.....plus all this is done way, WAY too slow. The pull from the floor is good, nice and smooth, from the vid it looked like you were shrugging and reaching full extension, all good things.....but after this is where you need a little form adjustment. At the height of the pull/full extension, you just violently whip the elbows around as you pull yourself under the bar in a front squat, it is explosive and FAST.....in power cleans you use a weight you can catch high in the 'power' position, in a squat clean you can go heavier because you only need to pull the bar high enough to get under in an ATF front squat.

I hope that made sense. I'd also suggest posting a vid as a separate thread and trying to call out Glenn P's attention as he is obviously much more qualified than I am to give critique.

The good news is that is 205 being cleaned entirely too slow with an incorrect catch.....so that means you're pretty damn strong......if you get more snap and WHIP the elbows around as you VIOLENTLY pull yourself under the bar in about a 1/4 front squat, you could 'instantly' add 50lbs to that.

 

[BiggT]

Also, I was kind of all over the place, you should be on your toes at the height of the shrug....then you pull yourself under.....you shouldn't rise onto the toes to rack the barbell.

Again, if anything I posted didn't make any sense, I can reword it all.....I was kind of typing as I was trying to remember the vid.

 

[SgtSlaughter]

Well analyzed BiggT



*thinks to self... take vid and have analyzed some time, lol*

 

[Shades McCool]

Thanks man, I could tell while I was doing the lifting that the top felt slow and that I wasn't getting under the weight enough. I'll try dropping down and tinkering with a lower weight to get the form and explosion down. I'll post another video when I think I have improved.

 

[Shades McCool]

Clinical Nutrition final down, now Behavioral Sciences and Neuroscience left!

Edit update: 98 on the clinical nutrition final

 

[Shades McCool]

Here is another tune-up workout getting ready for the 5x5 workout.

Bench
1st set: 135x5
2nd set: 185x5
3rd set: 225x5
4th set: 255x5
5th set: 275x5

My flat bench has never been impressive.

Squat
1st set: 135x5
2nd set: 185x5
3rd set: 225x5
4th set: 275x5
5th set: 285x5

This is the first time I have ventured back to the squat rack in a while. It is actually embarassing to say.

So now I have all my baseline five rep maxes to start the new 5x5 program off with.

Deads: 385
Bench: 275
Squat: 285
Power Clean: 175 (probably more - I'll test it out again before I start next week)
Incline: 250

Ok by the end the summer my goals are:
Bench: 300
Squat: No clue
Deads: 430
Incline: 280
Power Clean: No clue

I may have undershot some of these goals because I really don't know how my body is going to react to this workout. Hopefully I'll be able to attain these and maybe more by September.

Any thoughts?!?

 

[howelad]

Big brother. You definitely have the drive to make these goals and make them even higher!