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Old 04-06-2012, 03:43 PM   #91
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Great work Tank! It's fun to see this playing out for you. You seem to be rolling right along and once you get the technique down, the sky's the limit.
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Old 04-07-2012, 06:20 AM   #92
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Default Session 6

Quote:
Originally Posted by bruteforce View Post
nice work in here tank!
Quote:
Originally Posted by MikeM View Post
Great work Tank! It's fun to see this playing out
for you. You seem to be rolling right along and once you get the
technique down, the sky's the limit.
thanks guys! i'm hoping so, mike.

Session B

Technique training/Warm-up
Some bodyweight front squats, limb rotations, snatches and C&Js with a
bar only. Box jumps. Jump-Rope.

Snatch 1
95 x 1
95 x 1
115 x 1
115 x 1
95 x 1
95 x 1
95 x 1*
95 x 1*
95 x 2*
95 x 1*

*Great form! (felt that way at least!)

Clean and Jerk (Split) 2
95 x 1
115 x 1
115 x 1*
115 x 1*
135 x 1
135 x 1
135 x 1
135 x 1*
135 x 1*

Behind-the-Neck Snatch Grip Jerks 3
50 x 3
50 x 3
50 x 3

Drop Snatches 4
50 x 3
50 x 3
50 x 3

Conditioning/Cool-down 5
Jump-Rope, Sit-ups, and some spinal decompression stuff.


1) Snatch: My form was on at 95, but not at 115, so if I get that through my head I'll use 95 for a few sets next time, then try 100 and not jump to 115. There's something in that gap that I need to build in my muscles, technique, or both that has to be developed before I can jump to 115.

2) Clean and Jerk (Split): I'm pretty content with my performance on these as well. After nailing 115 a couple times I moved up to 135, then after a few sub par pulls I started honing in on my form with that.

3) BTN Snatch Grip Jerks: I increased the weight by 5 lbs from last time, and everything went just fine.

4) Drop Snatches: Also increased these by 5 lbs and everything went well.

5) Conditioning/Cool-down: Had some extra energy from not squatting, so I did a little (minimal) conditioning stuff.

I think I've established baseline for the classic lifts, as far as technique is concerned: 95 Snatch and 135 C&J. (I could probably heave more weight up sloppily, but I consider my max to be the most I can lift using proper form) I'll start to increase the weight by 5 lbs after hitting several in a row during a session with great form like I did today.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 04-07-2012, 06:53 AM   #93
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Great session tank! Lots of fun going on!
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Old 04-07-2012, 07:18 AM   #94
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Lots of volume in here. Good work.

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Old 04-07-2012, 09:51 AM   #95
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Quote:
I think I've established baseline for the classic lifts, as far as technique is concerned: 95 Snatch and 135 C&J.
Glad to see you've zeroed in. How is your body handling this style of training? Things seem to be rocking for you.
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Old 04-07-2012, 02:20 PM   #96
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I just wanted to note a new fundamental technical principle I've come to understand while reading "Power Trip" by Dan McCauley:

Basically, the triple-extension that I read about, and that is often still taught to many lifters, is incorrect. According to McCauley, the extension of the ankle and knee creates unwanted forward momentum, causing both the bar and the lifter to be in inefficient positions by the 3rd pull (getting under the bar).

The emphasize should be on the hip extension and strengthening it (which would be the "3rd" extension in the triple extension). It should be the core, quite literally, of both the technique and focused strength training to maximize lifting potential.

...Learning, lifting, loving.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ

Last edited by tank; 04-07-2012 at 02:23 PM.
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Old 04-07-2012, 04:37 PM   #97
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I'm not surprised that your technique is coming along. Only a matter of time before big weights get shifted. Great work
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Old 04-07-2012, 04:55 PM   #98
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Quote:
Originally Posted by big_swede View Post
Great session tank! Lots of fun going on!
Quote:
Originally Posted by LtL View Post
Lots of volume in here. Good work.

LtL
Quote:
Originally Posted by BendtheBar View Post
Glad to see you've zeroed in. How is your body handling this style of training? Things seem to be rocking for you.
Quote:
Originally Posted by Kuytrider View Post
I'm not surprised that your technique is coming along. Only a matter of time before big weights get shifted. Great work
thanks guys! everything is feeling good, but i've got a little soreness in my shoulders and right hip from flexibility/rotational adjustments. that's the only reason i have to take any days off, so i don't hurt myself! i'll be glad once i've adjusted.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ

Last edited by tank; 04-07-2012 at 05:02 PM.
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Old 04-07-2012, 06:06 PM   #99
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Originally Posted by tank View Post
I just wanted to note a new fundamental technical principle I've come to understand while reading "Power Trip" by Dan McCauley:
Never heard of that book. Off to check it out.
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Old 04-07-2012, 06:11 PM   #100
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Originally Posted by BendtheBar View Post
Never heard of that book. Off to check it out.
cool! i bought and downloaded it on google's new "play" service for 10 bucks. the hardcopy comes with a DVD that you don't get when you buy it this way, but the text doesn't rely on the DVD.

that book was 2nd on a list of must-read's from (I believe) glenn pendlay.. first was the weightlifting encyclopedia by arthur dreschler (sp?) and i can't remember off the top of my head what was 3rd. If I remember correctly, I bought Power Trip because it was the only one I could find as an ebook.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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