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Old 03-04-2011, 07:58 AM   #161
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Quote:
Originally Posted by BendtheBar View Post
You're welcome Spart. I use that little mental trick on every rep. After I hit the hole I am constantly saying (or thinking)...ass up, hips forward.
You alway give great advice


Quote:
Originally Posted by bigtim27 View Post
Great vid Spart looking solid thanks for the neck cramp!! lol
Hahah thanks!! I is intwebz nubz
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Old 03-04-2011, 11:59 AM   #162
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Great work over here, Spart!

I'm learning a lot from your log, bro.
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Old 03-04-2011, 12:04 PM   #163
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nice squats spart... i think steves is solid advice. it all looks good to me mate. Like I tell everyone make sure the knees are rammed out as far as possible, might help with keeping the back arched in the hole too... but that being said i dont think there is anything there for you to worry about tbh honest mate, as solid a form as you'll see

Whole session looks strong and you are looking solid buddy

Carl.
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Old 03-05-2011, 07:46 AM   #164
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Thanks for all the support guys!! On Monday I will use your guys advice!!

I couldnt of done this without you all! I used to progress maybe 2.5kg in a month on my squats and stuff, back on these old routines I used to do (those sort of 4 day split routines full of isolations). Since I started reading more and using these full body style strength routines, my strength and size has increased faster than I ever thought possible! All thanks to you guys!
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Old 03-07-2011, 04:42 AM   #165
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Today I started studying to become a personal trainer

This was the first session, here are my thoughts: -
- The instructor has a PHD in exercise science, he is AWESOME! Nicest guy ever. He hates commercial fitness stuff, he shared stories about useless gym fads and terrible trainers he sees sometimes lol. He shares this passion and dedication that I see in all you guys here . His first lecture was about weights, rest time, and timing of gym sessions, so your body repairs, over compensates then you train again, I knew all this already, but was cool to get it spoken through again, the graphs he showed all looked familiar. This will eventually lead into learning about periodization and discussions on it .
- There are a few serious people in the class who I have made friends with (both ladies ). One is training for skiining in Olympics, and the other is an ex olympic gymnast. They are really nice , my main friends there .
- The practical instructor likes deep squats and heavy weights, he was a pretty beefed up guy
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Old 03-07-2011, 05:33 AM   #166
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Sounds like a great course. Good choice mate.

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Old 03-07-2011, 05:45 AM   #167
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Quote:
Originally Posted by Spartigus View Post
Thanks for all the support guys!! On Monday I will use your guys advice!!

I couldnt of done this without you all! I used to progress maybe 2.5kg in a month on my squats and stuff, back on these old routines I used to do (those sort of 4 day split routines full of isolations). Since I started reading more and using these full body style strength routines, my strength and size has increased faster than I ever thought possible! All thanks to you guys!
You did all the hard work buddy, we just helped point the way

the course sounds fab mate, sounds like they are teaching things properly..

And ex-gymnast girl best friend = WIN

Carl.
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Old 03-07-2011, 05:10 PM   #168
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Hey I am interested in some advice about my power cleans. You said you learned something from a book or what not, I am trying to get my power cleans up
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Old 03-08-2011, 06:23 AM   #169
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Thanks guys!!

Today a girl who is in my course tried to tell me squatting to parallel and below was bad for your knees. I told her that she was wrong. She is the same girl who smokes cigarettes between lectures and looks like a junkie.

We also did the beep test practical today and a few benchmarking exercises for strength, muscular endurance, flexibility and cardio.

Strength was the 6 phase situp (managed to get all 6 strength levels which I was very happy with )
Flexibility was just measuring how far beyond your toes you could reach (I got 6cm past my toes, one girl (she is like 5"7 and the oly skiier got a massive 16cm!), there is also a variation if you cant touch your toes.
Endurance was how many pushups you can do in a minute
Cardio was beep test.

This one kid is 16, he is skinny but he is very very fit! He got close to 15 on the beep test, and busted out just shy of 60 pushups in a minute!! But he couldnt manage all the levels on the 6 phase situp.

We also learned about measuring blood pressure and how to do it

Quote:
Originally Posted by MMA Max View Post
Hey I am interested in some advice about my power cleans. You said you learned something from a book or what not, I am trying to get my power cleans up
Yeah sure mate! Do you know what part your having a problem with?

The two most helpful books were "Starting Strength" book by Rippetoe which gave lots of good points and "Weightlifting, Olympic Style" by Tommy Kono. The one by Kono is very very good on the pulls! Goes into a lot of pulling mechanics

But the main points I personally had troubles with was: -
- Keeping a strong arch in your back (thoracic arch and lumbar arch in extension) at all times.
- Shoulders need to be infront of the bar when you hit pull 2 (pull 2 is when the bar brushes against your thighs and you do the triple extension jump).
- When you do pull 1 (bar comes from floor to touching thighs for pull 2), you need to squeeze it off the floor. Some people yank it off the floor and it actually reduces the strength of the pull.
- You may not notice this, but the knees extend twice when you do a powerclean (or a snatch or a normal clean). The first pull your shins end up vertical so the bar can pass your knees, your back angle should remain the same more or less. You just extend the knees to vertical, then as the bar passes your knees they should move forward again so your in the jumping position and the back angle does change slightly. Then you hit the triple extension (ankles, hips and knees extend at the same time).
- The close your bar is to your body, the larger the mechanical advantage you have.
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Old 03-08-2011, 06:25 AM   #170
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Good job on the strength test buddy!!
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