Muscle driver tryouts/meet may 18th. Whose goin
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Thread: Calling all OL'ers......:)
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04-11-2013, 08:46 AM #12811
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04-11-2013, 10:42 AM #12812
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04-11-2013, 07:35 PM #12813
anyone have anytips/stretches for lat flexibility/flexibilty under the bar in cleans?
brb hold the usapl jr and open squat record
brb switch to high bar again
brb people at 69kgs now make my squat look like ****.
**** it im bulking to the mid 160s and cutting water weight.Last edited by BongoBanger; 04-11-2013 at 07:48 PM.
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04-11-2013, 08:48 PM #12814
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04-11-2013, 08:59 PM #12815
- Join Date: Sep 2011
- Location: Los Angeles, California, United States
- Age: 30
- Posts: 1,492
- Rep Power: 1183
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04-11-2013, 11:31 PM #12816
- Join Date: Sep 2011
- Location: Los Angeles, California, United States
- Age: 33
- Posts: 1,487
- Rep Power: 2285
1) Walk up to an empty barbell in a squat rack
2) Put your elbows on top of the barbell, like a clean grip but over the bar
3) Stretch your lats by pushing your head through the hole, towards the floor
4) ????
5) Profit
I do mini bulks/cuts between 94 and 105kg's. Basically just dreambulk and lift heavy until I hit 230lbs, then eliminate almost all starch from my diet and watch the calories until I hit just above 207 again. Currently at 213lbs.
Fuark man when will it be my turn for bumper plates again... i miss it so much. brb all i can do is snatch balance, muscle snatch and power clean light ****ing weights all the timeThe Long Road to Competition... My olympic weightlifting journal:
http://forum.bodybuilding.com/showthread.php?t=145925733
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04-12-2013, 01:50 AM #12817
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04-12-2013, 06:21 AM #12818
Hit 190 for 3 singles the other day. (30kgs below my low bar max)
dude jim is possibly the best coach for me, he pled before oly and went through a ton of the same issues im going through.
ps cj looked caake brah.
pps. they changed around the oly schedule? wtf.. 530 was perfect for me.
ppps. **** zoda, ima pass him soon enough.
Ive always done something like that for pl but never got really much past 155-160.
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04-12-2013, 06:27 AM #12819
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04-12-2013, 06:29 AM #12820
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04-12-2013, 12:05 PM #12821
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04-12-2013, 12:20 PM #12822
- Join Date: Sep 2011
- Location: Los Angeles, California, United States
- Age: 30
- Posts: 1,492
- Rep Power: 1183
god damn it what is with you light motherfkers and back squatting so much.
jim is just a good coach all around imo lol. i think considering what he has to work with he's done a really great job. btw what's your best snatch/c+j/clean?
yea the schedule is kind of ****ed, i wish it was less obvious sometimes that it was a cfit box first and foremost :/ but it is the only oly club in the city
there is a joke that every time i come back to philly for break, zoda snatches a pr and i lift like ****. he hit 102 when i was there for spring break lolGet This Shiiiiiiiiiiiit
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04-12-2013, 12:43 PM #12823
- Join Date: Jul 2010
- Location: London, United Kingdom (Great Britain)
- Age: 34
- Posts: 6,688
- Rep Power: 6653
Apti... what a beast
PBs:
Oly Squat: 145 kg
Front Squat: 125 kg
Strict Overhead Press: 75x2 kg
Push Press: 90 kg
Bench Press: 100 kg
Deadlift: 180 kg
Power|Full Clean: 95|100 kg
(Hang) Power Snatch: 72.5 kg
40-Yard Dash: 4.7s
3-Cone Drill: 6.8s
My Strength Training Log: http://forum.bodybuilding.com/showthread.php?t=129882473
☆☆☆υк ¢яєω☆☆☆
~misc audiophile crew
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04-12-2013, 12:56 PM #12824
snatch was 90 at ecg, i worked up to 75 yesterday ad lbc pretty easily, cj 100.. lol. and clean is 142.xx(315lbs). i was a pler so that explains the squat and ****ty snatches/jerks. i think my squat is good but not great right now. i want to hit somewhere like 230-240 at 75ish and ill be estatic. for whatever reason oly lifters have higher squats than plers despite it being a competition lift for us. Ill be at lbc once between now and next thursday, so im going to run the first week of smolov for the hell of it. I absolutely hate knowing that my best competition lift isnt as good as i thought it was.
I watch the crossfit box there occasionally and each time there is something that completely blows my mind going on, they were bouncing medicine balls in a circle with the lion king theme song on yesterday, i have 0 clue wtf it was.
i dont understand zoda, i remember when he first came to pl he looked like an average kid then he was squatting to depth 3+ plates. pretty sick.
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04-12-2013, 01:20 PM #12825
- Join Date: Sep 2011
- Location: Los Angeles, California, United States
- Age: 30
- Posts: 1,492
- Rep Power: 1183
lmao strong difference between c+j and clean. makes sense with your squat #s though. are you focusing more on oly or powerlifting. must be a little bit of pl or u wouldnt care so much about your squat lol.
the cfit box is like a dr seuss book, chit just going on all around you. when you go to get water it feels like you're in a war zone lmao.
he is just a god damn freak man. her literally does not look like he's ever lifted ever. and yet 102/120 with a 170kg b squat and a 143 f squat. pisses me the fukkkkk off. lol.Get This Shiiiiiiiiiiiit
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04-12-2013, 01:37 PM #12826
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04-12-2013, 04:22 PM #12827
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04-12-2013, 04:29 PM #12828
- Join Date: Jul 2010
- Location: London, United Kingdom (Great Britain)
- Age: 34
- Posts: 6,688
- Rep Power: 6653
PBs:
Oly Squat: 145 kg
Front Squat: 125 kg
Strict Overhead Press: 75x2 kg
Push Press: 90 kg
Bench Press: 100 kg
Deadlift: 180 kg
Power|Full Clean: 95|100 kg
(Hang) Power Snatch: 72.5 kg
40-Yard Dash: 4.7s
3-Cone Drill: 6.8s
My Strength Training Log: http://forum.bodybuilding.com/showthread.php?t=129882473
☆☆☆υк ¢яєω☆☆☆
~misc audiophile crew
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04-12-2013, 05:43 PM #12829
im 100% toward oly now (despite what my sig says) I am still going to do pl raw nationals though just because i want to win them before i leave pling. I want my squat number higher for when my technicals catch up, hell i want to do well as possible in oly, being stronger only helps. and plus chicks dig a heavy back squat.
Also I think his fs is at 150 now. lol. I
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04-12-2013, 06:06 PM #12830
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04-12-2013, 06:14 PM #12831
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04-12-2013, 07:04 PM #12832
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04-12-2013, 07:29 PM #12833
I'm pretty lucky with short legs king torso so and good mobility so that's not the issue. I mean more so the actual movement. I'm guessing its the same concepts. Stay on your heels in the drive, maybe some pointers on keeping that perfect alignment? bar stacked on shoulders stacked on hips stacked on heels.
Does it just take time to feel it out? I've never ever been comfortable with the split jerk, I just pull it out if my ass during competition. My speed and shoulder strength compensate probably.
I have the body for a squat jerk tho, and considering I hit +2kg of my snat h pr for a double on snatch balance I feel maybe it'd be worth a shot to try out for fun and see where it goes.Snatch: 122
CJ: 142
Log: http://adamkosna.blogspot.com/
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04-12-2013, 07:56 PM #12834
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04-12-2013, 08:47 PM #12835
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04-12-2013, 09:18 PM #12836
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04-13-2013, 12:11 AM #12837
- Join Date: Mar 2008
- Location: Cincinnati, Ohio, United States
- Posts: 30,915
- Rep Power: 65174
yeah do them behind the neck for doubles and triples to get used to the position. i try to place the bar as far behind my head as possible so i can lean forward into the weight. this allow me to stack the weight. Getting under a squat jerk is so easy. It is standing back up that is tricky. i still (in my opinion) suck at them. my best is 130kg, but i have yet to replicate. I place my feet like i would a front squat, then while catching it my feet come out like catching a snatch. Paused OVH squat helped getting used to the bottom position.
looking straight up while driving up for the jerk helped me a **** ton.
sorry i am all over the place. on these tips. I will do some tomorrow to refresh my memory
i have some squat jerk vids on my youtube channel
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04-13-2013, 03:49 AM #12838
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04-13-2013, 05:44 AM #12839
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04-13-2013, 03:10 PM #12840
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