Good Things Come In Small Packages

[NorwichGrad]

Great..

You already know how to use your hips from doing all those snatches.. So when it comes to learning the cleans, I’m not worried about the second pull.

IMO I think we should focus on the third pull. It may not make sense now, but trust the process. You might think, “But that’s not what Lyndz is doing.” You’re right, but you gotta remember you have different issues.

So, first goal is to learn third pull. Cleans from the dead hang will make you a badass cleaner.

This is Mezz.. I think you’ve seen him in Lyndz’ journal. He was trained by a 1984 Olympics alternate lifter. You can watch the whole vid.. But the movement you want to master is cleans from the dead hang, which is at the very end of his video:




To give you a different angle, starting at time 0:30, I’m doing the same drill. You can watch the whole thing, but time 0:30 is what you want to learn.


Steps:
a) Stand up with bar in your hands.
b) Grip is thumbs away from your hips.
c) Hook grip.
d) Stance is hip width.
e) Drop like a rock as you rack the bar.
f) When you receive the bar in bottom position, move feet from hip to squat width.
g) Elbows high.


Notes:
a) DO NOT HITCH. Do not bend your knees, pop up and drop.. That’s a different drill with different purpose.
b) This drill teaches you speed under the bar, as well as learning how to keep bar close to you, and also teaches you to eliminate that annoying arm bend.

Trust the process.

[Boomer29]

Nice!! ^

Yeah, I didn't feel very tight at all today. I thought I was setting up the same each time, but on Tuesday I did a much better job with consistency.

Consistent as far as same set up each time.

You have a lot of heebie jeebiez in your setup before you start the first pull. Which is fine you going through cues in your head and finding proper starting stance. As you practice more it will become more second nature and some of these will be deleted.

Back to the heebie jeebiez<-- it's okay to have them but make sure they are the same each time.

For example--

head down hips down, head up, head back down, head up chest up hips down lift

^^ it's okay if you do this every time, but do this not

lift 1 head down headup hips up hips down blah blah
lift 2 xoxoxo
lift 3 xxoooxx

Get it?

Lastly your head comes up before your first pull on your snatch but only right before you pull as if it's an afterthought. head up chest up shoulders down and back then lift. This will help you squat it up and not RDL..


It's like good morning out of a squat. You have to get your chest up so you don't good morning= you have to get your chest up so you can squat the bar up and not rdl... understand?


Shameless plug for lucas parker who has a lot of heebie jebbiez but they are the same each time. (one of my favorite 'lifters' so much heart)





Same heebie jebbiez!

[BubsNBean]

Thanks you guys!!! I'm hopping a plane to NY for the weekend, so I'll read more/watch vids later. I can't even see them on my phone :/

Happy Memorial Day!!

[BubsNBean]

Joel and Lyndz: read and watched and read and watched and repeated
Made some notes.
I'm ready for tomorrow. I think.

[metalmullisha]

How was the trip to NY?

[BubsNBean]

How was the trip to NY?

NY was awesome but exhausting! I didn't get to my room until 3:30am Saturday morning. Slept like sh!t, up at 1 to get ready for the wedding. Wedding was gorgeous- in the Catskill mountains up at Woodstock. Then the after party, so up super late again. Then brunch the morning after. I can't even begin to explain how pretty it is up there. So green, like Ireland green! Then I drove a couple hours up to Saratoga to visit another good friend I hadn't seen in 2 years. Up at 4:30am Monday morning to drive back to NYC. Oh, and turns out when you book round-trip flights to NY you don't always come and go through the same airport! I thought I was leaving out of LaGuardia, NOPE! Newark! I made it though- thank baby jesus it was a holiday and there was no traffic! So I got home Monday, ate dinner then took a "nap." Wyo couldn't wake me up, so my nap turned into 13 straight hours of sleep

Oh, did I mention I had a drug reaction during this whole thing?! Apparently I'm allergic to penicillin now, after about a dozen times taking it before- so I was all red and swollen too! So I was also hopped up on benadryl and energy drinks to manage to stay awake. That might have contributed to the crash


Me, Groom, Bride



Bride, Me at brunch the next morning



The view from brunch

[BubsNBean]

Warm Up
Flat Bench 45 2x10
Push Ups 2x10

Flat Bench
**Forgot the bands today :/
65 x5
65 x5
85 x5
100 x5
115 x5

DB OHP
20s x10
35s x5
35s x5
35s x5

Incline BB Press
65 x5
75 x5
85 x5

Dips
x10
x10
x10

Conditioning
1hr hip hop class

Notes
-Ran out of time fro skull crushers and rope pressdown. Womp womp. Didn't have enough energy after class to do it.
-Feeling a bit dazed and confused still yesterday. Out of it for sure.
-Bench- could have done more, but was pressed for time.

[BubsNBean]

5/28/14 Westside ME Lower
**ME, kinda... turned into snatch/clean marathon

Warm Up
BW Squat 3x15
Squat Stretch
Hip stretches
ROM
Leg swings

Empty Bar
Snatch first pull x5
Snatch first pull x5
Drop snatch x5
Drop snatch x5
Hang Snatch x5
Hang Snatch x5
Dead hang clean x5
Dead hang clean x5

Full Snatch
55 x5
65 x5
75 x5
85 x5
90 x2

Squat Clean
65 x5
75 x5
85 x5

Notes
-This took forever,and I was totally pooped! Will have to go back later for safety bar squat, deads, adductors/abductors.
-I think the dead hang clean really helps.
-I keep telling myself, "Elbows up! Elbows up!" I need to work on elbow flexibility!

LOTS OF VIDEOS!

Dead hang clean- Round 1


Dead hang clean- Round 2


Snatch- 85 x5


Snatch- 90 x2


Squat Clean- 65 x5


Squat Clean- 75 x5


Squat Clean- 85 x5

[NorwichGrad]

Wow! Great job, Bubz.. Minor adjustment on the hang cleans from the knees. When the bar is on your knees, make sure your shins are perpendicular and your shoulders are a bit more forward of the bar. Then from that position, ‘squat’ the bar into the launch point (which is upper thighs), then basically complete the lift. Don’t feel tempted to use your arms to bring the bar close.. Keep arms lose and relaxed while keeping back tight. The bar will have a pendulum-like effect and it will come close to you.

You are doing that double knee bend thingy too soon, meaning your knees go forward under the bar prematurely. Power comes from the posterior chain.. Stay over the bar without moving your knees under too soon, until BAM! In fact, just keep things simple. Stay over bar and feel your posterior chain coil up, then BAM!

Excellent, excellent, excellent progress!!

[AlexW1991]

Hi!

I'm running westside as well and I'm curious as to how you like it?? I realize yours is modified, just looking for some feedback

[MatTheCur]

I'm liking the lifts! I have zero to say about the lifts because I'm no authority, but they're looking great!

[BubsNBean]

Wow! Great job, Bubz.. Minor adjustment on the hang cleans from the knees. When the bar is on your knees, make sure your shins are perpendicular and your shoulders are a bit more forward of the bar. Then from that position, ‘squat’ the bar into the launch point (which is upper thighs), then basically complete the lift. Don’t feel tempted to use your arms to bring the bar close.. Keep arms lose and relaxed while keeping back tight. The bar will have a pendulum-like effect and it will come close to you.

You are doing that double knee bend thingy too soon, meaning your knees go forward under the bar prematurely. Power comes from the posterior chain.. Stay over the bar without moving your knees under too soon, until BAM! In fact, just keep things simple. Stay over bar and feel your posterior chain coil up, then BAM!

Excellent, excellent, excellent progress!!

yayaya!! The second round of dead hang cleans felt a lot better than the first. And, to be honest, the heavier squat cleans felt better than the lighter ones. But my lower back is on fire already, why?! I don't know why I'm having trouble squatting the bar up... I know how to squat for fuk's sake! More things to work on, yay

Hi!

I'm running westside as well and I'm curious as to how you like it?? I realize yours is modified, just looking for some feedback

Hi Alex! Glad to have you here! I love Westside, and yeah, mine is a little modified. Especially if you've only looked at the last two days! I still focus on heavy bench press, heavy squat, and heavy deadlifts though. My strength has gotten so much better because of running Westside. The one caveat to running it though, is that it's best with a training partner. You really do need someone to help with the little things on form, and good reliable spotter for your max effort days. The only other caution I have is trying to max your deadlift while maxing the other lifts. Deads are so taxing, I couldn't do it. So when I try to max on deads, that's the only thing I'm maxing on. (And by max I'm talking about 1RM).

Let me know if you have any other specific questions and what not, I'd be happy to chime in

I'm liking the lifts! I have zero to say about the lifts because I'm no authority, but they're looking great!

Thanks Mat! They feel like they're coming along!

[Big_Sky_Guy]

Hnnnnnnnng....look at those mountains and lakes!

[BubsNBean]

Hnnnnnnnng....look at those mountains and lakes!

I know how you love the wilderness

[BubsNBean]

5/29/14- Westside Back/Bis

Chins/Pulls
8/7
8/7

Reverse Grip Rows
65 x8
95 x5
105 x5
115 x5
125 x5

Straight Bar Cable Curls
#6 x10
#6 x10
#7 x10

Seated Cable Row
130 x10
140 x10
150 x10

DB Hammer Curls
25s x10
25s x10
25s x10

CG Lat Pulldown
87.5 x10
87.5 x10
87.5 x10

Conditioning
Stairmill
14 minutes, 60 floors

Notes
-OMFG I am SO sore today. My traps and delts are on fire, and sore traps gives me one mean headache :/
-I'm also holding a bunch of water (I assume from the weekend still)- I have cankles, and my jeans are embarrassingly tight.
-Ugh

[penny0527]

Your pullups are way better than mine you bitch!

[BubsNBean]

Your pullups are way better than mine you bitch!

It's only cause I'm lighter, not because I'm stronger!

Next week I'll add 10lbs and let's see how good I am

[Boomer29]

Beautiful pics and girl in the pics... still love that dress!

Great vids, Improvement!!

[penny0527]

It's only cause I'm lighter, not because I'm stronger!

Next week I'll add 10lbs and let's see how good I am

Do it. I havent added weight lately and last time I did I added maybe 10 or 15 lbs. Im too heavy for that sh!t!

[Big_Sky_Guy]

I know how you love the wilderness

It's where all the wild women are!!!

[BubsNBean]

Beautiful pics and girl in the pics... still love that dress!

Great vids, Improvement!!

Awww, thank Boomz!!!

Yay, improving little by little!

Do it. I havent added weight lately and last time I did I added maybe 10 or 15 lbs. Im too heavy for that sh!t!

yeah, I'll slap on 10lbs and give it a go!

It's where all the wild women are!!!

It's where I belong

[Zenshi]

NY was awesome but exhausting! I didn't get to my room until 3:30am Saturday morning. Slept like sh!t, up at 1 to get ready for the wedding. Wedding was gorgeous- in the Catskill mountains up at Woodstock. Then the after party, so up super late again. Then brunch the morning after. I can't even begin to explain how pretty it is up there. So green, like Ireland green! Then I drove a couple hours up to Saratoga to visit another good friend I hadn't seen in 2 years. Up at 4:30am Monday morning to drive back to NYC. Oh, and turns out when you book round-trip flights to NY you don't always come and go through the same airport! I thought I was leaving out of LaGuardia, NOPE! Newark! I made it though- thank baby jesus it was a holiday and there was no traffic! So I got home Monday, ate dinner then took a "nap." Wyo couldn't wake me up, so my nap turned into 13 straight hours of sleep

Oh, did I mention I had a drug reaction during this whole thing?! Apparently I'm allergic to penicillin now, after about a dozen times taking it before- so I was all red and swollen too! So I was also hopped up on benadryl and energy drinks to manage to stay awake. That might have contributed to the crash


Me, Groom, Bride

[IMG]http://i18.photobucket.com/albums/b102/dvm2b/9F5293C3-1A51-4195-8446-5F4BF554CE21_zpszygvjhay.jpg[IMG]

Bride, Me at brunch the next morning
[IMG]http://i18.photobucket.com/albums/b102/dvm2b/DBB7ECA7-9C70-4D51-A2CE-77E3897A9F67_zps3e1cnv0p.jpg[IMG]

The view from brunch
[IMG]http://i18.photobucket.com/albums/b102/dvm2b/D2F0C274-661F-44B3-9B84-138FAEABE5CB_zpsnevshkpg.jpg[IMG]

Hope you feel better Bubs. Been busy to really follow but I am glad I checked in. You look amazing in the pics. Also nice scenic pic.

[BubsNBean]

Hope you feel better Bubs. Been busy to really follow but I am glad I checked in. You look amazing in the pics. Also nice scenic pic.

Thanks Zen! On the mend, that's for sure

[BubsNBean]

Warm Up
Cable Crossover 20 3x10/arm
Flat Bench 45 3x10

Flat bench
65 x5
65 x5
65 x5
65 x5

DE Flat Bench/Clap Push-Ups
**No clapping, I was lucky to get air!
75 x5/Push up x5
75 x5/Push up x5
75 x5/Push up x5
75 x5/Push up x5
75 x5/Push up x5

JM Press
65 x5
75 x5
85 x5
95 x5
100 x5

Push Press
Fast and light
45 x5
55 x3
55 x3
55 x3
55 x3
55 x3

Face Pulls
90 x10
100 x10
100 x10

DB Lateral Raises
12s x10
15s x10
15s x10

Conditioning
Ha! Nope!

Notes
-Still so effing sore.... ugh. This workout was a struggle today. Not feeling strong, feeling extremely sore.
-Bench/push up things are hard! I did them as fast as I could, then rested about 30-45s in between sets. Dayum. Thanks BSG!
-Might soak in a hot tub today, this blows. I haven't felt like this... well... a few weeks ago when I took a deload! Fuark.

This was me today, I chose to suck it up and lift because I was really close to staying in bed. REALLY close.

[BubsNBean]

Soooo..... I haven't updated in like 3 days.

Skipped DE lower on Saturday. For some strange reason I've been unreasonably sore for unreasonably long. I did legs on Wednesday and was still sore on Saturday. So I said eff it.

Also- sore traps/neck/shoulders have been giving me the worst tension headaches. I blame this on the Oly lifts. So tomorrow's ME lower will be light on the Oly lifts. Still snatch and clean, but not nearly as much as last week.

FUN NEWS
Wyo has convinced me to compete with him at the Highland Games in Salt Lake City. In 2 weeks!
Based on my throws now I shouldn't come in dead last, so that's a plus. It should be fun. And the community of people are really supportive. Plus, since I'm a newbie, and not all that great, the ladies will probably be more likely to help me out and be extra supportive. Sure beats sitting around and watching all day! Wyo had suggested it a few times before, and I don't know why I was being such a pussy about it, but whatever. I'm in!

[MatTheCur]

Woo for the HG!

Hope that they go well for ya! Any plans to head to Maxville or Montréal in August?

[Boomer29]

FUN NEWS
Sure beats sitting around and watching all day! Wyo had suggested it a few times before, and I don't know why I was being such a pussy about it, but whatever. I'm in!

That's gonna be so epic!!

[penny0527]

I cant wait to see the videos! I bet you do well.

[LadyLore420]

Soooo..... I haven't updated in like 3 days.

Skipped DE lower on Saturday. For some strange reason I've been unreasonably sore for unreasonably long. I did legs on Wednesday and was still sore on Saturday. So I said eff it.

Also- sore traps/neck/shoulders have been giving me the worst tension headaches. I blame this on the Oly lifts. So tomorrow's ME lower will be light on the Oly lifts. Still snatch and clean, but not nearly as much as last week.

FUN NEWS
Wyo has convinced me to compete with him at the Highland Games in Salt Lake City. In 2 weeks!
Based on my throws now I shouldn't come in dead last, so that's a plus. It should be fun. And the community of people are really supportive. Plus, since I'm a newbie, and not all that great, the ladies will probably be more likely to help me out and be extra supportive. Sure beats sitting around and watching all day! Wyo had suggested it a few times before, and I don't know why I was being such a pussy about it, but whatever. I'm in!

That's awesome!

What kind of moves will you be competing in?

[BubsNBean]

Woo for the HG!

Hope that they go well for ya! Any plans to head to Maxville or Montréal in August?

Hopefully I won't be last, that's all I really want. And to not injure myself! Wyo says there's a few chicks that are really good, so I won't win. But that's fine with me! Not going to Canadia in August, but I am going to the Bahamas

That's gonna be so epic!!

Let's hope it's not an epic fail!

I cant wait to see the videos! I bet you do well.

Lol videos.... oh lawd. If it's anything like practice I'll fall a lot

That's awesome!

What kind of moves will you be competing in?

All of them!

http://en.wikipedia.org/wiki/Highland_games