The New Standard - Page 5

**Standard** · 10:19 PM

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Well instead of studying, which i really should be doing for my exam tomorrow decided to head to the gym.

pullups
BW x 5
BW x 5
BW + 45 x 3
BW + 25 x 5
BW + 25 x 5

BOR
135 x 15
135 x 15
185 x 10
225 x 6

Deads
225 x 5
315 x 5
365 x 1
405 x 1
415 x 1 (PR)
425 x 0
315 x 1

DB Hammer curlz
50 x 8
40 x 8

**Standard** · 12-08-2006, 10:33 PM

Working on cleans again

Well lucky enough the one trainer that actually has an idea of lifting was in so i got him to help me out on my cleans, turns out that i am not using enough legs, that seemed obvious after last time i did cleans as my traps killed.

Does anyone know how to rotate a movie?
i had some taken to work on my form, nothing church worthy just 205 hang clean and press and for some odd reason i stepped forward which is odd for me. Looking at it sideways is just annoying.

Hang Clean and Press
135 x 10
135 x 8
185 x 1 x 2

Rough guessing here i did alot of volume working on form and didn't really keep track, no particular order either, i rotated weights, if i went to light it was too easy to cheat

Hang Cleans
135 x 8 x 2
183 x 3 x 3
225 x 0 x 2

Power cleans
135 x 3 x 3
185 x 1 x 4
225 x 1 or 0 x 8

DB shoulder press
70 x 12
75 x 9
65 x 9

DB shrugs
125 x 20 x 2

**mschatz** · 12-08-2006, 10:42 PM

good work on the hang cleans! i need to start doing those...

**Standard** · 03:17 AM

My god was that annoying to upload.

Hang Clean and Press

yeah its sideways which is annoying, more or less working on form issues for the clean aspect. One i seem to be using all lower back and traps and not enough leg, but then again it is a hang clean.

Edit: Thanks smashius the movie is updated for those that like their necks

**mschatz** · 12-09-2006, 12:38 AM

Ohhhhh, thats what you meant by sideways

*rubs neck*

youre def right about not using your legs enough. The pull part (traps) is solid, but youre getting no hip pop. As soon as the bar passes the knees (immediately for hangs) you should be thrusting your hips forward like in the fucking motion. Now, if you dont shrug at this point the bar would go OUT, but since you're not gonna make that mistake the bar goes UP as high as you can get it. You then drop into the catch, unless its a power variation where the catch is standing pretty close to straight up. The lack of hip thrust is keeping you at 205, when youre obviously strong enough to do a lot more than that. take care of the explosive part and youll add a lot of weight to your PR fast

**Standard** · 12-09-2006, 12:43 AM

Hahaa thanks man, yeah i found that out the next day after the last time, traps killed, legs not so much. I can hang clean 225 with that shitty form. Do you think i need to drop my hips more? or just thrust more?

Well at least my shrugs have been paying off for something.., well aside from my neckless physique

**SmashiusClay** · 12-09-2006, 05:35 AM

I posted it in Fatso's log but thought i'd put it here to make sure you saw it, you can rotate the clip suing windows movie maker. it's an option under 'view video effects'.

fat_wilhelm · 12-09-2006, 10:35 AM

Well, I watched the clip last night, but didn't want to comment because my technique is very similar, which I know is not quite correct. Watching mschatz and other oly clips on youtube, I've always known that the hip pop is what I'm missing, too (the bar never hits my thighs), but even when trying to incorporate it, it hasn't felt comfortable.

What I'm trying to say is that I was waiting for schatz to comment because I was hoping to get the same thing out of it that you were. Thanks, Ms. Schatz.

**Standard** · 12-09-2006, 12:46 PM

Quote:

Originally Posted by SmashiusClay

I posted it in Fatso's log but thought i'd put it here to make sure you saw it, you can rotate the clip suing windows movie maker. it's an option under 'view video effects'.

Where we're you before... thanks man that was annoying me to no end

I'll up date the movie later tonight, as i have my final university exam tonight

Quote:

Originally Posted by fat_wilhelm

Well, I watched the clip last night, but didn't want to comment because my technique is very similar, which I know is not quite correct. Watching mschatz and other oly clips on youtube, I've always known that the hip pop is what I'm missing, too (the bar never hits my thighs), but even when trying to incorporate it, it hasn't felt comfortable.

What I'm trying to say is that I was waiting for schatz to comment because I was hoping to get the same thing out of it that you were. Thanks, Ms. Schatz.

Thats exactly the same problem i'm having, i pretty much train solo and haven't really been doing cleans that long so i expected my form to be shit, i pretty much knew it was but correcting it, wow thats hard. I spent the entire work out basically working on getting the drive coming from my legs and hips but its just not natural for me. Ohwell i can still clean the most of the 3 people that i've seen do it at my gym, ones a real hot girl and for some reason seeing her do cleans, deads and t-bar rows is a really big turn on... is that normal?

Feature boy · 12-09-2006, 12:46 PM

Fatty, I have the same problem with my power cleans. The way I used to do them, I just pulled the bar straight from the floor into the racking position, so the bar never even came close to hitting my thighs. Recently, I've been studying tons of vids of people doing cleans, and I've decided to do hang cleans for a while, as recommended in this article. I hope this will help me with the technique on the second pull.