Workout Vids + Minor PR

[coolcolj]

Form is starting to improve in my powerclean, however arms are slightly bent, hips maybe 2 inches too high at start, not enough shrugging and slight kink in back. But not too bad now

Workout went like this -

Midthigh Hang PowerSnatch 95lbsx3, 115lbs 3x3
Midthigh Hang powerclean and Power Jerk 135lbsx3
Powerclean and PowerJerk 135lbsx3, 155lbsx3
PowerClean 175lbsx2, 185x1,
225lbs x 2 misses - pulled to chest height but lacked the courage to dip under it!
210lbs x 1 PR!

So I do wonder what I could have done had I went straight for the PR, rather than doing all the other stuff before hand

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

Power Clean PR!
210lbs+collars - that was scary man.
I also tried 225lbs, and got it to chest height, but I was scared of dipping under it
Probably last time I max out, a bit risky without bumper plates and platforms.

2.2megs - Right Click on Link and save before viewing thanks
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_PowerCleanPR210_26Feb03.mpg

PowerClean and power jerk 155lbsx3, 2nd time doing these

2.7megs - Right Click on Link and save before viewing thanks
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_PowerCleanJerk155_26Feb03.mpg


Full Band Speed Squats

3.3megs - Right Click on Link and save before viewing thanks
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_BandSquats_26Feb03.mpg

MidThigh Hang PowerSnatch - 115lbsx3, haven't done these in a while, so not quite in the groove or as snappy as I'd like.

1.9megs - Right Click on Link and save before viewing thanks
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_MTHangPowerSnatch115_26Feb03.mpg

 

[Thaibox]

This comp I'm using is too much of a piece of plop to watch the vids, but good job on the PR man

 

[coolcolj]

This comp I'm using is too much of a piece of plop to watch the vids, but good job on the PR man

thanks, but only 5lb gain
But I'm a lot stronger now, just not prepared to risk life and limb going for more
Still 210 is not a bad PR, considering the fact I already had done all that stuff before, should be able to get 225lbs pretty soon, but will I have the guts to rack it?


Bummer about your computer.

 

[PolishHammer1977]

Somebody's getting stronger. Speaking of which. It's my turn to go and lift.
Congrats on the PR big man. A PR is a PR no matter how we look at it. On to the next PR now. Yea!

 

[argent]

Good job on the PR bro. I'm telling you straight up though that you could clean 2 plates right now. Your speed is up there with the 210 man, so I'd bet that you can get it. By the way what equipment are you using to film with?

 

[coolcolj]

thanks

I think I really could, it felt pretty light off the floor and It flew up, but I lacked the self confidence to get under it, so basicly I high pulled it, but I need to snap it back and flip the arms under to rack it, and that's takes a big of dose of confidence without bumpers and platforms.

I'll try and sneak up to it next time - 5lbs at a time

equipment - just your typical gym video camera - dumped to the computer, but I freshened up the quality a bit - normally its a bit dark.

 

[WarriorPL]

5lb or not.. it's a new PR. Congrats!

 

[thriller]

nice lifts!

what kind of grip you use on the cleans? is it a clean grip? it just didnt look like it.

ps. i love the squat form. why are you going so fast on the eccentric?

 

[coolcolj]

nice lifts!

what kind of grip you use on the cleans? is it a clean grip? it just didnt look like it.

ps. i love the squat form. why are you going so fast on the eccentric?

clean grip off course!
I just mark off the grip by sticking out my thumbs against the smooth area - so 3 inches from smooth area. Typical clean grip. Any narrower and the lats and thighs get in the way, also easier on the wrists.

They are speed power squats, sorta plyo like - the faster you drop the more eccentric forces the muscles have to brake and reverse, and thus also generate more power on the way up.
I don't bounce off the bottom though, I decclerate the weight really early.
The bands slingshot you down as well!
Its a killer, its feels like I got 400lbs on me when I reverse it at the bottom and my hamstrings really kick into overdrive as I try to thrust this mofo into the sky !

 

[PolishHammer1977]

I was thinking about this while watching the vids....laugh @ me if you like....Is the woman giving cardio class in the background hot? She sounds it!

 

[guldukat]

Hiya all,

CoolColJ, I hate to do this (and potentially hijack the thread), but I simply have to ask: who is that stunning girl in your avatar? I seem to remember reading she's your squeeze?

What's her ethnicity? She is easily the loveliest woman I've seen in some time! Around here, in North Carolina (tobacco country), the only women even approaching her cuteness quotient (tm) tend to be chain-smokers. But your gal is athletic

You're a lucky man!

And congrats on the PR. A record is a record. You'll get under the 225s soon enough...gives you something to look forward to

 

[t3c]

nice job ccj...as usual

lmafao in the first video. WATCH the guy in the backround squatting....it is the worst squatting i have ever seen. Worse than the one clint posted. lololololol

 

[coolcolj]

I was thinking about this while watching the vids....laugh @ me if you like....Is the woman giving cardio class in the background hot? She sounds it!

Actually she's old and average !

But there was a nice looker in her class, all the guys try to chat her up - and she knows it, she seeks it - I can tell

who is that stunning girl in your avatar? I seem to remember reading she's your squeeze?

What's her ethnicity?

Yeap, and she's mixed - half Asian, and half Causcasian - gives her a certain exotic cute look I guess
Sometimes she looks "white", other times she looks more Asian, and most of the time somewhere in between, interesting that.

nice job ccj...as usual

lmafao in the first video. WATCH the guy in the backround squatting....it is the worst squatting i have ever seen. Worse than the one clint posted. lololololol

thanks!

It's not a guy, it is in fact a woman, under the tutelage of a Personal Trainer, the tanned chick spotting her

 

[t3c]

lol. elite is my free personal trainer.

damn thats awesome to watch you clean 210 though...crazy stuff

 

[coolcolj]

lol. elite is my free personal trainer.

damn thats awesome to watch you clean 210 though...crazy stuff

2 plates baby - I want 2 plates!

I think I will just have 205 on the bar with an extra 2x5lb plates one each side next time I attempt it - that will ease the stress

sometimes you have to use mind games to get to the prize

 

[b fold the truth]

First of all...congrats on the PR!!!! I watch your videos all the time (saved them all in a library file folder) and I try to think about how I could add them to my routine.

I was watching your power clean videos and I am wondering something...are you really pulling with all intensity? I know that technique is most often the limiting factor in the OL lifts...but I am wondering if you could be pulling a lot harder...pulling like Hell. Maybe I am all wrong...it is just an observation... Tell me what you think?

On the squats...watch the clips over and over again and look at your heels/knees/hips. They are all moving through the entire movement. Not just up and down...but side to side. Seriously...watch it. I watched it about 20 times so far to try and pick up what the problem is...can't figure it out completely.

Don't get me wrong...SWEET clips and lifts...as always.

B True

 

[coolcolj]

I was watching your power clean videos and I am wondering something...are you really pulling with all intensity? I know that technique is most often the limiting factor in the OL lifts...but I am wondering if you could be pulling a lot harder...pulling like Hell. Maybe I am all wrong...it is just an observation... Tell me what you think?

On the squats...watch the clips over and over again and look at your heels/knees/hips. They are all moving through the entire movement. Not just up and down...but side to side. Seriously...watch it. I watched it about 20 times so far to try and pick up what the problem is...can't figure it out completely.

Don't get me wrong...SWEET clips and lifts...as always.

I probably don't due to being slightly scared, if I had bumpers and platform to do it on, with no consequence of dropping the weight I think that would. I would than explode and throw myself under the thing
I think it's just a matter of learning, that's the problem with cleans you can't overpull or else the bar hits your chins etc, so it sorta tempers your technique when you work with lighter weights all the time, and when you come to heavy weights you find that you don't really explode as hard as you'd like. Now hang cleans and snatches are a different thing, I always explode maximally or try to, because you can't get lazy on these.

But then again I feel I did go hard, especially on the 210 one, it just sometimes it doesn't look it
You can tell I did pull hard by the fact my body was like a bow just before the bar flew up. The first pull from floor to knee is always slower on purpose.


About the squats I have noticed it, but its not something I think about when doing them and it doesn't bother me. I watched the IronMind tapes of Polish/Bulgarian Oly lifters doing olympic squats as well, and their knees do the same thing. Its just the nature of the exercise.
Think about it you feet are angled outwards, and then you lower yourself the knees go out and follow the direction of the feet, and when you rise they narrow up again. Makes sense?
It's just more noticeable in oly squats because the knees travel forward over the toes or close to it, than in hip back squats where the knee stays relatively motionless.

If I kept them tracking straight ahead, from top to bottom with my feet angled out my knees are actually knocking inwards in bad way.

 

[b fold the truth]

I fully understand about the bumper plates and intensity...FULLY. I feel your pain for sure...makes sense.

On the high bar squats...still...your feet appear to be moving when you squat and your hips are shifting at odd times...your knees also. I still see something strange about your squat...maybe I need to watch it a few more times...or maybe it is just that the bands can sometimes MOVE the body themselves.

B True

 

[coolcolj]

I'm coming up onto my toes as well at the top

Well the human body isn't a machine and need to stablise fast moving loads, so you expect to have motion - beauty of freeweights, and yeah the bands do feel like a bucking horse

there is a squat video I posted on Jan 30 - look for it, I used no bands, and went relatively slower

 

[b fold the truth]

I'm coming up onto my toes as well at the top

Well the human body isn't a machine and need to stablise fast moving loads, so you expect to have motion - beauty of freeweights, and yeah the bands do feel like a bucking horse

there is a squat video I posted on Jan 30 - look for it, I used no bands, and went relatively slower

I have all of your videos on file...and the one without the bands looks much better. I quickly forgot how the bands can control you when you move...lol. Seriously though...the bands also have a tendancy to find your weaknesses. I found mine while adding them on the board presses the other day...

B True

 

[PolishHammer1977]

sometimes you have to use mind games to get to the prize

I use them on myself frequently. Sometimes it is the only thing that gets me over the edge.

lol @ the instructor and the hottie. I might just lose focus for a slight second after all. lol