Some workout vids from yesterday

[coolcolj]

Someone asked me to make a clip of me doing a jump shrug. Basicly a power clean without the clean.
well here it is. Now with Slo Mo(tm)

1.5megs Right click on link and save before viewing thanks
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_JumpShrug.mpg


Also some rock bottom oly squats from that same day

185x3 - sorta speed squat
295x1 - part of some heavy singles I did

2.4megs Right click on link and save before viewing thanks
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_Squats_30Jan03.mpg

 

[louden_swain]

I find it really impressive how you are able to keep your back nice and straight.

 

[coolcolj]

Thanks

Yeah I'm surprised myself, I've had to work hard to get my back straight in oly lifts and deadlifts, but with squats, no such effort was needed. A happy accident

 

[PolishHammer1977]

Good job man.

 

[Fatty4You]

Yeah dude, i agree with Louden... i try to keep my back strait but i always feel like i am gonna tip backwards onto my butt. Your form is great!

-Fatty

 

[WarriorPL]

Very impressive. Great form i must say.

 

[louden_swain]

CoolColJ,

I was watching your deadlift and your attempt with 455lbs. It appears that your upper back is suffering in strength. Your upper back completely failed at the mid point.

Here is what I recommend:

Deadlifts off the rack - set pins at knee level
Heavy Barbell Shrugs - hold at top for 2 count

These movements will help strengthen the upper par of the deadlift.

Also, your lats could use some work:

I would hit the dumbbell or barbell rows for a while:

Here would be your routine:

Deads off the rack - WM 1 x 12, WM x 8, then 2 x 5 really heavy!!
Dumbbell Rows - 2 x 8
Barbell Shrugs - 2 x 10

Everything must be heavy!! I promise you than your upper portion of the deadlift will improve.

Let me know what you think.

 

[coolcolj]

thanks guys - I've spent a few months changing around my form, and now I'm in good shape.

Louden
I already do plenty of heavy dumbell rows, and previously barbell rows Yates style.

But I will add rack pulls soon. I already get plenty of shrugging in my oly lifts, but I think incline shrugs would a nice addition, especially for keeping the cuff area healthy as well.


thanks

 

[louden_swain]

thanks guys - I've spent a few months changing around my form, and now I'm in good shape.

Louden
I already do plenty of heavy dumbell rows, and previously barbell rows Yates style.

But I will add rack pulls soon. I already get plenty of shrugging in my oly lifts, but I think incline shrugs would a nice addition, especially for keeping the cuff area healthy as well.


thanks

You were almost there. You will master the lift really soon!

 

[Citruscide]

HEY! That's about how far I go down and people tell me I can "go LOWER".... I think it looked FABTABULOUS!!!

I am STILL at a loss at people telling me they touch their "ass to the floor" -- I have yet to see anyone (in PERSON) touch their ASS to the FLOOR... it must be an expression... well... I can see a shorty pot pie doing it... but not a 6'10" guy... or even a 6'... Ok, I'm rambling on ColCol's thread...

Bottom line, I'm impressed guy. On that first video, does that hurt your back??? If it doesn't, is there a way to strengthen your back so it doesn't hurt? Looking at it, I had a feeling like my back might hurt....

Good job dude, you are constantly impressing me with your numbers.

C-ditty

 

[coolcolj]

HEY! That's about how far I go down and people tell me I can "go LOWER".... I think it looked FABTABULOUS!!!

I am STILL at a loss at people telling me they touch their "ass to the floor" -- I have yet to see anyone (in PERSON) touch their ASS to the FLOOR... it must be an expression... well... I can see a shorty pot pie doing it... but not a 6'10" guy... or even a 6'... Ok, I'm rambling on ColCol's thread...

Bottom line, I'm impressed guy. On that first video, does that hurt your back??? If it doesn't, is there a way to strengthen your back so it doesn't hurt? Looking at it, I had a feeling like my back might hurt....

Good job dude, you are constantly impressing me with your numbers.
C-ditty

Well that's about as low as I can go - I used to be able to get another inch lower, but as my hamstrings and calves get bigger, the depth goes up

Ass to the floor - is just an expression

The Jump Shrug doesn't hurt my back at all, don't feel it. It's no different to racking a clean. I've been doing cleans for a while now, so its conditoned for that. But then again I did a similar move when I started training and felt no back discomfort. If you can vertical jump/depth jump then you can do it no problems. I guess do jump squats to condition the erectors, as well as deadlifts and back extensions etc

Well my numbers are slowly climbing up

 

[endpoint]

I find it really impressive how you are able to keep your back nice and straight.

Interesting that you mention that

 

[endpoint]

Good job colin.
they look pretty nice

 

[thriller]

your squat is going up nicely man...290 something is really really nice!

 

[coolcolj]

Max is over 315 actually

 

[t3c]

awesome!

howd you get the slow motion ccj? I'd really like to do that

 

[coolcolj]

just a feature of my video editor software - I use Video Vegas, pro level stuff.

 

[coolcolj]

I just realised wht improved my squat form - overhead squats - I do these every workout as a warmup.

It's impossible to oversquat ass to the floor wrongly - you just won't make it down.

 

[thriller]

this is true