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Discussion in 'Weight Training/Bulking' started by zenpharaohs, Mar 26, 2009.
Pendlay Row: worked up to 3x5@275
Did some pulling yesterday:
BB bent rows:
EZ bar pullover:
Did some DL's inbetween. I'm really loving the pullovers they hiy my lats better than anything else
I did some close grip underhand pull-downs today, (4x190#, 3x4x220#)
but the real news was I was working in with the rugby player who works out at this place. He was doing wide and very dynamic lat pull-downs sets of 8x220# with huge thoracic extension (more than I've ever seen). He said it was all about power. Well, it did look like it.
warmup 2x5 45
warmup 1x5 80
warmup 1x3 105
warmup 1x2 125
working sets 5x3 150
Killed it today
"Game Day" with Power Snatches
Three reps performed every minute.
**Two reps performed every minute.
BB bent rows:
Single arm long bar row:
EZ bar bent arm pullovers/BW pullups: supersets
105# 1x8/PU 1x4
105# 1x7/PU 1x4
105# 1x5/PU 1x4
First workouts that are not basically just squats or jumping that I've done in eight weeks. Easy does it.
Hang Power Snatch: 2x3x95, 2x2x115
Power Snatch: 2x2x135
Snatch Pull: 2x4x185
Snatch Shrug: 2x5x225
Chin-ups: 8, 4, 3
Power Clean: 2x135, 2x160, 2x185, 2x205, 3x1x225
Clean Pull: 3x225, 3x250, 3x275
One Arm Suitcase Style Barbell Deadlifts: 2x6x135 (per side)
I think my traps might actually end up sore for once. I did some other stuff in each workout, but it wasn't pulling.
I'm watching your video of a clean pull and I don't get it. What exactly are you doing, there? The motion is really fast.
Looks awfully similiar to a snatch pull that I'm seeing on YouTube.
It should look similar. The difference is just in grip, which effects leverage and alters the positions you're in during the pull, but doesn't effect the mechanics of it all. In either case, it's still first pull, double knee bend, second pull, scoop, third pull (depending on how you're delineating phases of the pull) -- just the pulling portion of the clean or snatch from floor to unweight.
^last vs. today:
Increasing volume slowly to rebuild back mass / strength. I'll probably start nudging the intensity now.
I tried something different for my second PSN reps, giving the movement a sort of negative after the first one, which greatly improved my form on the second, using this tip:
I lower correctly to the low hang position, but I'd never tried going back to the floor by only knee flexion to set the bar up. I would just lower the bar generally and then reset everything. I think practicing via this tip for a while will give me a better sense of the start position for the pull, which, of course, is integral to setting up the rest of the lift. The result of this modification was that I got a much more powerful stretch reflex out of the double knee bend, the bar scooped nicely, stayed closer to the body, and I felt more powerful overall. It was definite improvement. I actually felt like a weightlifter for once, rather than just some guy who tries to work the lifts.
This might be something to try on either the snatch or clean for anyone who has a messy pull, has trouble getting the positions down, or just needs to improve this portion of the lift in general. It might even cure zen's monopull.
BB bent rows:
Bent arm EZ-bar pullovers:
DL's were in the middle.
I gotta give you guys credit you are moving some serious weight in your pulling lifts I am slowly working my way up in my pulling strength but my back is WEAK I'll just keep at it and adding weight to the bar
warmup 2x5 45
warmup 1x5 90
warmup 1x3 115
warmup 1x2 140
working sets 5x3 165
We gotta get your bench in line with your squat and DL
Heh. Bench is for wenches?
I have been leaving that a bit y the wayside recently...
At the moment I want to get the 600# DL and the 500# squat. the 225# clean. AND NOT GET SMACKED DOWN BY ANYONE ON TEAM BIKINI IN THE TIMED DEADLIFT CHALLENGE.
What else? Oh right I have to get the left handed fencing going.
And behind the back wrist curls. In the squat rack. I haven't done those for a while.
Then I promise I'll get serious about the three plate bench thing....
nc nc nc rom
You're all about big muscle groups eh? Delts, Tris, and Chest baby!
I'm all about legs and back, with a little line noise from posting via cell phone.
Plus, on me, delts are not a big muscle group, either. Dunno where I got the big pecs.
Well I have a remedy to that...
188 lb. power snatch this evening. Two pound away from a bodyweight power snatch.