The New Standard - Page 6

**Standard** · 12-09-2006, 12:58 PM

Good find feature boy, i'll read over that when i have enough time to commit to it. I'm actually taking a different approach i almost entirely do hang cleans, so i think focusing on the early aspect of the lift should help me more. We'll see what the article says first

Feature boy · 12-09-2006, 01:01 PM

I tried doing full (from the ground) power cleans with a lighter weight focusing on the 2 separate pulls, but I always managed to fuck up the transition from the 1st pull to the 2nd...

**Standard** · 12-09-2006, 01:20 PM

Just giving a skim over the article the big problem i have is the jump aspect to it. I generate all my power in the shrug and highpull. I find i can't learn form for cleans with too light of a weight though, i just power it up too easily. I should get this is time, hell with some hip drive 3 plates shouldn't be too difficult for a power clean.

fat_wilhelm · 12-09-2006, 03:12 PM

Cool. I've read that article before, but that was when I thought I knew what I was doing. I'm going to go through it again and see what I can take from it now that I know which part I'm having trouble with it. I like the idea of working on the second pull alone before trying to put everything together, so I think I'll give that a shot. Thanks.

**mschatz** · 12-09-2006, 04:01 PM

I think its easier to learn the hip pop when pulling from the floor. One way to work on it is to pull slow from the floor and as soon as the bar passes the knees, thrust forward with the hips as explosively as you can (bar should hit mid-thigh). Dont worry about the shrugs or any more pulling upward. The bar will go out, and you see how the hip pop drives the weight. From there, you can just start adding the shoulder pull back in, and notice how the shrugs PULLS the weight up instead of out

**Standard** · 12-10-2006, 09:37 PM

Squating like a SOB

Ok done school now, kinda excited and lucky me its leg day. Didn't have any plans to try a PR but wanted to kill my legs anways, didn't get it but confident i will if i gear the workout for it. Also found it funny 2 different sets of guys did about the worst benching i've seen in some time, they were stopping a good 6 - 8" from their chests, maybe had a 4" ROM.

Squats (PL style)
135 x 10
135 x 10
225 x 8
315 x 5
365 x 5
405 x 2 (wasn't happy with depth)
425 x 0 (got the depth then up a couple inches then back down again)
225 x 1 (off safetys)
315 x 3
225 x 9 (was going to try 20, legs we're gone)

SLDL from platform (OH)
225 x 8
315 x 2 (tired... fuck this)
315 x 1

BW Dips (30s to 1 min rest)
15
10
8

DB hammer curls
50 x 9
40 x 8

Video is now virtical on youtube for those who care.

graedy · 12-11-2006, 05:28 AM

Last workout I did exactlly what the Misses tip was. Just try to pop the bar out with your hips. Then I incorporated the shrug which basically just trasnitioned the force from forward to up. I tried and tried and then all of a sudden I almost knocked myself out as the bar just flew up in the air. Couldnt reproduce this nice Highpull afterwards but I guess next time I try them I will mange it again after some practice.