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The official gym & weightlifting thread! rep #2

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#402
daystcity said:
I've been doing straight leg deadlift or trap bar deads, I tried normal with a bar and my shins were being scraped, I searched and this is pretty common, high socks when I go tomorrow for sure, any other advice? Also, when I catch a clean (from slightly above knee to shoulder cleans) should I catch it like a front squat? Also with the cleans, how low can I catch the bar before it doesn't count (using more leg when tired)? Excuse my noobishness, and thanks for the help. @mohawk I hate sets over 15, and love them around 8.
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You get used to the skin scrapes :)

(hang cleans), aye, you should catch it like a front squat, elbows up :)

How do you mean how low? As long as the bar is catching at the right part across your shoulder area you are fine. You can go full ass to grass into the squat part/catch and it's totally legal (as far as I know anyways).

I like to keep sets of 3 for oly. lifts and sets of 5-7 for other heavy lifts. The high sets with squats is just because of the limitation on weights I have with me at the moment (when I cant make the gym).


Chebass88 said:
I did power cleans the other night for the first time. I'm havnig a lot of trouble catching it at the top. Practice. Practice. Practice.
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Practice really is the way to go. With the olympic lifts, it helps to almost learn them backwards, start from hang cleans before taking the bar from the ground (for example). Just try and remember that you want the bar to go more or less straight up, perpendicularly from the ground, and that it is more you moving around the bar in motion to catch it (if that makes sense).

Maybe lower the weights a bit to get the technique right?
 
#403
I tied the little rags in the gym on the areas my legs are, helped a lot! Front squat are fun, but depressing, really tire you out too, I think more than back squats. I kinda wanted to throw on 20 pounds and do some back squats just to make sure I could. :( My coach was like "If you squat below parallel at 6'5 your knees are gonna explode!!!1!1" Wrong, I did that twice and my knees bothered me, went below parallel on the front squats today and I feel great. :spit: I guess that doesn't work for some people... whatever, I just hope he doesn't give me too much trouble on monday. :)
 
#404
The knee thing is a bit overstated tbh. Mostly comes from dodgy information decades ago.

I used to only go to parallel, but when I managed to get more flexibility (i knackered one of my achillies tendons) I always go below parallel, front and back.

Front squat certainly is more accomodating to going below parallel. Either way, I descend (slowly and controlled, with squats anyways) til my thighs and calfs are basically in contact before going back up.

Im 6ft4, so not far off your mark :)
 
#405
Anyone needing help on exercise form, especially with Olympic lifts should check this out on the crossfit main site. The Olympic lifting coaches are all coaches for the USA weightlifting team, Mike Burgener and his family. He taught me to clean, jerk, and snatch properly.

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Mohawk: I competed in an Olympic lifting competition last week and I set personal records in both clean and jerk and snatch. I competed at 85kg (187lbs) and still only took 3rd.

Snatch: 94kg (207lbs)
Clean and Jerk: 142kg (313lbs)
 
#407
i_got_a_mohawk said:
Awesome! Nice lifts man :D




Those vids are also pretty good when it comes to instruction :)
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Thanks Mohawk, I have really been working on the two lifts through the Burgener method. Using progression with each lift, for snatch you would do a muscle snatch, overhead sqaut, power snatch and then ohs balance, all with a pre-determined % of your 1RM. It really helped me get my numbers up.
 
#409
Starting to get hang cleans down, but I caught the bar with my elbows too far down (stupid!) and now my lift wrist is sore, it's happened before (not with hang cleans) so it'll just take a couple of days. Am I correct in thinking you get the bar moving fast by jumping, shrugging, and pulling yourself under the moving bar (which kind of moves it up)? I see people in my gym using pretty much all arm while I tend to go lower and rely on the initial momentum of the bar. But then again these are the people who just catch the bar in their hands and not on their shoulders. Pain. :(
 
#411
One word of caution I hope will help someone.

I was doing a press thing. I had 225 lbs. on it. I'm only 5'8 and not all that big, so 225 is a lot for me.

I let my left hand slip off the handle-grip and the total amount of weight came down on my right arm.

Didn't think I hurt anything. A week later I developed a bad case of tendinitis.

It is painful and comes back every month or two.

You can really hurt yourself if you aren't careful.

Be careful and work-out safe so you don't pull a dumb one like I did. Now I'll pay for it likely forever.

Cheers, Dave
 
#412
i_got_a_mohawk said:
Practice really is the way to go. With the olympic lifts, it helps to almost learn them backwards, start from hang cleans before taking the bar from the ground (for example). Just try and remember that you want the bar to go more or less straight up, perpendicularly from the ground, and that it is more you moving around the bar in motion to catch it (if that makes sense).

Maybe lower the weights a bit to get the technique right?
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Thanks for the tips. The trainers (crossfit) have us start with weighted PVC, and then to the bar. We practice at the moves before moving to progressively heavier weights. I did power snatches today - singles @ 75, 85, 95, and 105 (twice).

I find that a heavier weight forces correct technique - with the PVC or just the bar, my shoulders are still strong enough to lift / press it, whereas they are not once the weight hits 85 pounds or so.

I did a whole bunch of pullups afterwards - hopefully I can get some flexibility back into my hands for a gig tonight!

ian
 
#413
Did my first HIIT session today.

4 mins jog, 30 seconds running at 80% followed by walking 30 seconds x 4, 4 mins jogging.

Doesn't sound like much but I was knackered after it. I'm slowly getting into it and am going to work up to have 30 seconds sprint followed by 30 seconds jog x4 inbetween the 4 mins jogging.

Was good fun :)
 
#414
daystcity said:
Starting to get hang cleans down, but I caught the bar with my elbows too far down (stupid!) and now my lift wrist is sore, it's happened before (not with hang cleans) so it'll just take a couple of days. Am I correct in thinking you get the bar moving fast by jumping, shrugging, and pulling yourself under the moving bar (which kind of moves it up)? I see people in my gym using pretty much all arm while I tend to go lower and rely on the initial momentum of the bar. But then again these are the people who just catch the bar in their hands and not on their shoulders. Pain. :(
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The motion of the clean is basically the same as a power jump. That is, when the bar is traveling upward, you should actively be throwing your body upward as if you were jumping straight up, at the same time you should shrug your shoulders violently. These are the two most ballistic and powerful movements capable in the human body. From there, you catch the bar either in a power clean which is just a dip in the knees and hips and stand back up, or catch the bar in a full squat. For the full squat clean (just called clean) once you get to full extension, you should actively return your body to the bottom position of a front squat (not just collapse).

If dudes at your gym are doing cleans, assuming you workout at a big "Globo-Gym" type place, I guarantee that they are doing the exercise incorrectly. Also, it may not be a bad idea to incorporate snatches into your routine as you will need added hip snap to get the weight over your head, thus helping in the cleans.
 
#415
Thanks lowend, I'm going to have someone teach me to snatch one of these days, no one around here wants to because they think it's too dangerous, well yeah, that's if you don't do it right!

I maxed out my squat (kind of) yesterday, getting closer to my goal of 225 with the final squat being 205, could have added maybe 5 more pounds, but I didn't want my dad (spotting me) to have to help me up. This was also after 2 sets of squats, I don't know the correct procedure for a 1RM attempt, but before school starts I'm going to try after a warm up set (and a couple leading up lifts) for 225. That was fun! When I do sets of squats I tend to get tired towards the end, but with 1 rep sets I could really throw everything I had at it!

Didn't hurt myself cleaning either! And for now I don't go into a full squat, I kind of jump down to a quarter squat after the jump/shrug, caught myself using my arms more and my traps less a couple of times but it's getting better!
 
#416
Question for the experts here, I recently joined the gym (again after 5 years) and I'm wondering if it would be a good idea to use machines for the first month or so before moving to free weights?
 
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