SmileyEH's Log

[SmileyEH]

Wu,
One thing that helped me was putting the bar in a rack and loading on a bunch of weight. Then get underneath it in the rack position and just stretch your wrists back by standing up. Remember you only want fingertips touching the bar with your wrists up high and your elbows forward. A mistake I see often is guys trying to hold onto the bar tight with their palms especially after coming out of a clean - you need to make sure your hands are just there to stabilize it as it rests across your clavicle.

I don't know how much help I can be with o-lifts, my form is also pretty bad. Can you take video of yourself and put it on youtube?

www.weightliftingexchange.com has tons of footage of olympic weightlifting which is really helpful.

[Burdzthewurd]

[ QUOTE ]
burdz,

where do you go to school (im at umass)

[/ QUOTE ]

Umass as well broseph

[SmileyEH]

Rest day yesterday and bad food.

Today:

2min bike
Power Snatches + OHS
stretching
8 pullups
6 HSPU

Snatch (135pr):
3x95 power
3x95
3x115 power
2x115
1x125 (1 + 1 fail) power
2x125 power
1x125 x 2
1x130
1x135
1x140 (pr)
1x145 fail x 2

Clean & Jerk (PR 205):
Pwer clean + Hang Clean + 2xJerk @ 135
1x135
1x185
1x200
1x210 press out jerk (pr)
1x215 fail
1x215 good clean fail jerk (clean pr)

Felt great today. I made a big adjustment in my technique in the o-lifts by starting with my hips much higher and going for a bigger hip extension during the second pull instead of pulling so straight up from the floor. I uploaded 3 videos to youtube. One of my PR snatch, another of a 200lb C&J and a 210 C&J (although the jerk was no good). I tried to video the 215 clean but i had my camera on the wrong setting.

Right now my snatch technique still has a long way to go, I am pulling the bar plenty high enough but am not getting underneath quick enough and deep enough. Same is true for my clean although not so bad (215 clean with a 255 front squat is 84% which is barely acceptable). Either way the jerk still sucks, I am dipping way too slowly, drifting forward and I'm not getting my front leg far enough forward in the split.

Food:
eggs, bacon, OJ
banana, whey protein shake
After Max shake
2 chicken breat quarters, brown rice, salad

youtube is being retarded and not processing the clips. i will link to them when they're available.

[SmileyEH]

140lb snatch
200lb C&J
210lb C&J

Feel free to berate my crap form. Also sorry they're all like a minute long - I require much psyching up.

[ImStraight]

Smiley,

It looks like you're lowering the bar a ton when you do your clean. Like you pop it up and then let it sink down when you do the clean part. Why is this? I looked at some other videos and it seems to be std in a clean to let it drop a bit as you settle into a front squat position, but yours looks a little much.

Also, where do you draw the line between a clean and a power clean? I'm working on my form, and due to the amazing crappiness of our gym I'm limited since we have no rubber weights. But cleans can still get allowed without them threatening to bar me.

[skunkworks]

ImStraight - He's doing a squat clean, which means he goes down into a squatting position when receiving the bar. This is how these particular Olympic lifts are done, and it also obviously allows you to clean more weight.

[SmileyEH]

rest day today, down with a cold.

Raisin bran, protein shake, banana
slice of pizza, small bag of almonds
apple, protein shake
chicken breast, brocolli

[Green Kool Aid]

smiley,

the youtube clips are awesome.

[SmileyEH]

Thanks Kool Aid!

2min bike
10 dips
15 kipping pull ups, back extensions, incline situps
stretching
power snatches + OHS

Back Squat
8x135
10x185
10x195
8x210
6x225

Barbell Standing Shoulder Press
8x45
5x95
5x110 x 4
4x110

Front Squat
5x135
2x225
2x225

Pullups
8 unweighted
3x50
3x55
3x60 x 6

4x5 broad jumps (guessing distance around 6-7 feet)

Quit the front squats early because my hamstrings are still shot from sunday. Felt like I was not maintaining an arch in the bottom of the squat (which is a problem I already have). Didn't want to risk a lower back injury. I think the technique adjustment I made in the snatch/clean really showed my weakness there.

food
had 2slices of toast with PB&J last night with a protein shake
muffin, protein shake
After Max shake pwo

[SmileyEH]

2min bike
10 dips, pullups
15 back extensions, incline situps
6 HSPUs
stretching
power snatches + OHS

Snatch:
3x95 power
3x95
1x130
1x130 fail
1x130 x 4

Dumb Bell Bench Press:
10x50
6x75
4x80 x 4

Deadlift:
5x135
5x225
5x275
5x300 x 3
2x300
5x225

Was forced to take a big break between bench and dl because the football team came into the gym and took things over for about 20 mins. Snatch consistency has gone way up, felt good to get 4 decent lifts in a row.

Food
yesterday had huge amount of pulled pork and beans for dinner, protein shake before bed
eggs, bacon, toast, oj
small bag of almonds, ice cream sandwhich, apple
pwo After Max Shake, tri-o-plex bar