Sunday 25 January 2009

Saturday's superstars

This was a great session yesterday and we all got loads done. Here is what I did:

Jerk skill work with the bar
Split Jerk--2x3@40
Overhead Squats--6x3
Drop Snatch--1x8 with bar, 1x3@40, 40

Snatch--1x2@60, 70 1x1@80, 85, 90, 95x7--I was supposed to get six in a row but I did not finish my pull with my sixth attempt, so I got my seventh. This is the first time I have repped singles on this heavy a weight, so I was happy.
Looking back on the video below I have noted that my hip stance in my catch is way too narrow and that is making me go forward slightly after the catch. This has been a major problem since I started lifting last May. If anyone else notices anything, please tell me.

Cleans--2 pnf stretches to ensure elbow and shoulder flexibility.
1x1@80, 90, 100, 110, 117, 122, 126 for four singles. I missed the third rep because of slow elbows so I nailed an unplanned fourth rep. Noticeably with this clean, I caught it with a wider stance and it allowed my hips to go straight down the hole and I was not put forward onto my toes. This was also the forst time I have repped on such a weight. Considering this was my fifth day in a row, I am happy with how the Snatch and Cleans went today.

Back Squat--1x3@96, 116, 130, 140 for 3 sets--I was empty in all respects after this session.

Thank you Roy--I tried filling my upper lungs before every Snatch and Clean and it did make my upper and mid back more solid throughout my first pull and onwards. When I was in college, I practiced yoga a bit and my instructor told me to always breathe through my belly. For weightlifting, I thought a big breath meant the same thing until you gave me that little tip and changed my perspective. Little things like this make the blog all worthwhile! Anyway, have a look at the video below:


Laura Nolan said...

Cheers for posting the jerk videos.

BTW - you are the 2008 Hercules Club Weightlifter of the Year. I took your trophy for you, left it up in the office - remind me when you're next in and I'll bring it down for you. Congrats!

Anonymous said...

Hi guys,

This is Roy. Hope you got my text Barry. I ended up going to the gym at 4 and doing an hour non-stop of front squats.

There does not seem to be an option to attach pictures in here, at least from an anonymous account so I will provide the following link to a caption as a reference to the back arch:

Everytime I am about to pull I have that picture in my mind. It really emphasizes exacerbating the arch.

Good session, watching you guys train brings a tear to this rundown body. Hopefully come two weeks time I'll start back again.

Keep up the good effort.


Anonymous said...

Roy again.

Individual flexibility aside, this other caption illustrates filling up the lungs and tightening the back arch.


Barry said...

Thanks for those Roy, the pictures are great and this is the kind of tight arch I am also trying to get. I got your message and told Harry on Saturday. Hopefully I will see you tomorrow. It will take some time to make this kind of breathing and back lock automatic, so bring it on!

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