Calling all OL'ers......:)

**scott_donald** · 02-11-2010, 01:22 PM

Originally Posted by Crematia

I don't bench anymore. I used to.

Btw, hi everyone, I'm new to Oly lifting. Learning all I can about it.

wow benching the bar at your weight must have been dam hard!!!

welcome...

**kitaristi0** · 02-11-2010, 01:39 PM

Hi guys, I'm looking for some opinions on how I should program cleans. For the past few months I have been doing an embellished version of the CFWF Novice program:

M: Squat/Press/Chins
T: Clean/Front Squat/Core (Planks and Pallof Presses mostly)
W: Rest
T: Squat/Bench/Chins
F: Deadlift/Core (I might add overhead squats after deadlifts here)

Typical novice linear progression stuff. Recently I've gotten to the point with cleans where it's getting very hard for me to complete my 3x3 without failing some reps in most sets. Now the question is should I stick with the linear progression, possibly resetting the weight and working back up or should I take another approach? Maybe work up to a 1RM and then drop the weight a little and do a couple doubles/triples. Or something else? Adding any assistance exercises or making wholesale changes to my program isn't going to happen with me still making good progress on my other lifts.

Here's me working up to a 1RM (still had something in the tank after this) on Tuesday if form is relevant to the question at hand. Skip ahead to 2:15 if you don't want to listen to When The Levee Breaks by Led Zeppelin while I get ready to lift.

**gewaltiger** · 02-11-2010, 01:55 PM

id work up to a 1rm then drop the weight to 90-95% and try to do 5 singles at that weight.
anything higher than a double really doesnt add strength well to olympic lifts since its about adapting to a heavier weight. honestly i havent done anything over a single in the olympic lifts for over a year.

**gewaltiger** · 02-11-2010, 02:00 PM

best song ever, best band ever

**Crematia** · 02-11-2010, 02:50 PM

Originally Posted by gewaltiger

best song ever, best band ever

Well until Chris Barnes left they were.....

I'm a big Six Feet Under fan. Don't like George Fisher at all.

**gewaltiger** · 02-11-2010, 03:31 PM

Originally Posted by Crematia

Well until Chris Barnes left they were.....

I'm a big Six Feet Under fan. Don't like George Fisher at all.

why

i like both
WAITING FOR DECAY

**gewaltiger** · 02-11-2010, 03:36 PM

my lower back has a ton of pressure on it even when i stand with 135lbs racked in a clean. what do i do.

**Spaghettii** · 02-11-2010, 04:13 PM

^^^^^^^^^how...front squat doesnt even put much on the lower back...middle back yeah imo

also, how can i make my shoulders more flexible? need flexibility routine nao

**gewaltiger** · 02-11-2010, 04:36 PM

idfk how it just does and im pissed
i read somewhere to not foam roll and stretch out your lower back (which i have been doing cuz i was under the impression that it was good). looking back on things, my lower back pain started when i began to do hamstring + lower back stretches and foam rolling on my lower back as preventative measure. it seems that caused it to actually happen because i never had any problem whatsoever with my lower back before. awzum.

**Spaghettii** · 02-11-2010, 04:52 PM

Originally Posted by gewaltiger

idfk how it just does and im pissed
i read somewhere to not foam roll and stretch out your lower back (which i have been doing cuz i was under the impression that it was good). looking back on things, my lower back pain started when i began to do hamstring + lower back stretches and foam rolling on my lower back as preventative measure. it seems that caused it to actually happen because i never had any problem whatsoever with my lower back before. awzum.

lower back is made for stability, just saying. don't stretch something stable
i wouldn't want to stretch my knee now would i...if that is actually possible lulz.

**J.L.C.** · 02-11-2010, 05:11 PM

Originally Posted by Spaghettii

^^^^^^^^^how...front squat doesnt even put much on the lower back...middle back yeah imo

also, how can i make my shoulders more flexible? need flexibility routine nao

Broomstick dislocates

50 "reps" a night, gradually moving your grip in during the "set", and over time.

...and less bench pressing

**Merauder** · 02-11-2010, 05:19 PM

Originally Posted by hazard52003

I used to bench all the time back when i didn't know what i was doing and when i was doing more BB stuff. and the best i ever got was about ~90kg.

I doubt i'll ever be able to bench 100kg in my life. lol

yea well me too
I'm never gonna hit 100kg

that's why I don't understand all these people are getting this many reps with it

**Spaghettii** · 02-11-2010, 05:41 PM

Originally Posted by J.L.C.

Broomstick dislocates

50 "reps" a night, gradually moving your grip in during the "set", and over time.

...and less bench pressing

i'm gonna use my silver sharpie to mark my progress

anything else for shoulder flexiblity?
also what grip am i aiming for? I've heard of clean grip shoulder dislocates...very strong flexibility!

Originally Posted by Merauder

yea well me too
I'm never gonna hit 100kg

that's why I don't understand all these people are getting this many reps with it

100kg is only 220lbs is it...if it's a lift you practice constantly you will get it.

**Spaghettii** · 02-11-2010, 05:51 PM

fffffuuuuuuu can't do dislocates

**J.L.C.** · 02-11-2010, 05:55 PM

Originally Posted by Spaghettii

fffffuuuuuuu can't do dislocates

A regular broomstick wasn't wide enough for me; I had to go to Home Depot and find a super long one (no edit).

You can also start with a towel or resistance bands/tubing.

**Spaghettii** · 02-11-2010, 05:57 PM

Originally Posted by J.L.C.

A regular broomstick wasn't wide enough for me; I had to go to Home Depot and find a super long one (no edit).

You can also start with a towel or resistance bands/tubing.

that's not the reason why. it puts too much strain on my injured wrist. i can do the broomstick.

how long did it take you to reach clean grip width?

**Spaghettii** · 02-11-2010, 06:09 PM

can't hit parallel with OH squats even with a broomstick (back straight), fml.

also, posting all of my situations in this thread because i'd feel i'm flooding the front page with threads, and no one looks there anyways...if you guys feel like you're being intruded i'll stop.

**Merauder** · 02-11-2010, 06:24 PM

Originally Posted by Spaghettii

that's not the reason why. it puts too much strain on my injured wrist. i can do the broomstick.

how long did it take you to reach clean grip width?

I don't grip the bar tightly when I do dislocations

kinda just hold it with a finger and my thumb or else it hurts my wrists

**gbg** · 02-11-2010, 06:39 PM

Originally Posted by J.L.C.

A regular broomstick wasn't wide enough for me; I had to go to Home Depot and find a super long one (no edit).

You can also start with a towel or resistance bands/tubing.

This^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

**gewaltiger** · 02-11-2010, 07:22 PM

o shet i didnt know you listened to DM marauder. whats your most listened to bands? i like the usual you know.. JFAC, CC, SFU, deicide, blahblahblah. the only concert ive ever been to was CC. obscura was there too (kickass tech dm band dude). had a really good time, theyre spectacular to watch live

**skinnycalves** · 02-11-2010, 08:17 PM

Suffocation, At the Gates, Carcass, Behemoth, Nile, Pig Destroyer, Red Chord, Spawn of Possession

Or at least I used to.

**gewaltiger** · 02-12-2010, 02:36 AM

behemoth, nile, n pig destroyaaa r gud

**gbg** · 02-12-2010, 02:55 AM

Originally Posted by gewaltiger

behemoth, nile, n pig destroyaaa r gud

Huh?

**Merauder** · 02-12-2010, 03:28 AM

Originally Posted by gewaltiger

why

i like both
WAITING FOR DECAY

this thread could use some more DEATH ****ING METAL YEAH!

Originally Posted by gewaltiger

o shet i didnt know you listened to DM marauder. whats your most listened to bands? i like the usual you know.. JFAC, CC, SFU, deicide, blahblahblah. the only concert ive ever been to was CC. obscura was there too (kickass tech dm band dude). had a really good time, theyre spectacular to watch live

most listened to:
Nile, bloodbath, cannibal corpse, suffocation, at the gates, behemoth but there's so much I'm forgetting here
and ofcourse some oldskool Death

recently went to view Nile and those guys really blew me away!
those are some class A musicians right there

they play brutal deathmetal but karl sanders couldn't hide his smile because he's enjoying it that much

anyone play in a band or something here?

also it's my first day of internship today and I'm enjoying myself

**madaozeki** · 02-12-2010, 04:53 AM

I used to play in an Irish traditional band...

**GnomusMaximus** · 02-12-2010, 05:12 AM

Ugh don't talk about traditional Irish music, it just reminds me of how cabin crazy I get this time of year. I just want to go outside and throw stuff in front of crowds of drunks, while smelling greasy festival food , and hearing 100 poorly played bagpipes and irish fiddle tunes...

**gbg** · 02-12-2010, 05:15 AM

Originally Posted by madaozeki

I used to play in an Irish traditional band...

I give you credit for admitting to such a thing.

**GnomusMaximus** · 02-12-2010, 05:16 AM

He's Canadian, that stuff is big up here.

**gbg** · 02-12-2010, 05:18 AM

Originally Posted by GnomusMaximus

He's Canadian, that stuff is big up here.

Figures.

**scott_donald** · 02-12-2010, 05:55 AM

i win i have my own kilt!!!

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