On August 08 2011 22:13 shinosai wrote: In response to the dialogue about power cleans, I have a few curiosities. Mark Rippetoe teaches the power clean emphasizing the jump instead of the hip extension. You say it is incorrect to do the power clean as a jump, but that's how the author of SS teaches it in his videos. He says to drag the bar up the legs like a deadlift, and when it hits the high right above the knee to jump straight up with the shoulders shrugging. He emphasizes that all the power in the lift comes from the jump. Is this really incorrect?
The jump IS triple extension. Focusing on jumping is a good cue on how to perform a correct triple extension.
BUT the problem is if the weights are light enough you do not want to have an actual jump where the feet are coming off the ground. Having the feet come off the ground means less time to have the feet planted and move underneath of the bar.
It's a cue for one specific fault, but you're not actually supposed to jump such that you get height off of the ground. If you're doing that you're not doing it correctly.
Ah, I see. Thanks for the clarification! When I do power cleans with heavy enough weight, actually jumping off the ground is impossible for me, anyways. I was worried that I was doing them incorrectly by focusing on jumping, but as long as I'm doing a triple extension and not coming off the ground, it would seem I'll be alright.
On August 09 2011 00:33 inimenesc wrote: I cant belive how tired i am after 3x12 40kg power cleans...those things arent ment to be done that many times in a row.
Good workout today, not as easy as i thought it would be but its ok, 1 more to go then a well earned vacation. Getting super fat for those pics
3x12?
What program are you into that makes you do 3x12 power cleans?. At higher weight levels that is..pretty exhausting.
No programm, just did lower weights/more reps for tehnique before taking off, normally i do 5 sets of 3 reps. It was 40kg so no higher weights :D 60% of my 3-3-3-3-3 max
I guess it’s time to put some myself out there to be committed. Currently Weight: 245lbs Height: 6’ Age: 32 When I graduated high school I was 215lbs, swimming x2 a day and lifting. I am looking to get back down to that goal weight. Haven’t done a workout plan in about 10 years, so I need some help. I have a rec center with a pool and cardio room / weight room which I have just started going to.
My thought is swim once a day and then lift 3x a week. Need help / work idea’s for the best way to gain my lean muscle back.
Thanks, and also Thanks for this tread. Helped me get motivated to get off my fat butt.
On August 08 2011 22:13 shinosai wrote: In response to the dialogue about power cleans, I have a few curiosities. Mark Rippetoe teaches the power clean emphasizing the jump instead of the hip extension. You say it is incorrect to do the power clean as a jump, but that's how the author of SS teaches it in his videos. He says to drag the bar up the legs like a deadlift, and when it hits the high right above the knee to jump straight up with the shoulders shrugging. He emphasizes that all the power in the lift comes from the jump. Is this really incorrect?
The jump IS triple extension. Focusing on jumping is a good cue on how to perform a correct triple extension.
BUT the problem is if the weights are light enough you do not want to have an actual jump where the feet are coming off the ground. Having the feet come off the ground means less time to have the feet planted and move underneath of the bar.
It's a cue for one specific fault, but you're not actually supposed to jump such that you get height off of the ground. If you're doing that you're not doing it correctly.
Ah, I see. Thanks for the clarification! When I do power cleans with heavy enough weight, actually jumping off the ground is impossible for me, anyways. I was worried that I was doing them incorrectly by focusing on jumping, but as long as I'm doing a triple extension and not coming off the ground, it would seem I'll be alright.
I think what dimsum might have been getting at is that (from what I've recently been learning) is not so much the emphasis on triple extension but on getting under the bar properly.
One thing that seems to be conveyed by multiple posts I've read is this idea that the initial pull off the ground of a clean should be 'easy.' That's absolutely not true. You don't 'explode' until the bar is above your knees, but you should be pulling off the floor with force to get as much bar momentum into your hip/ankle extension as you can. The '1st pull slow 2nd pull fast' cues are relative, you absolutely need bar speed coming off the ground to clean(or snatch) heavier weights. Deadlifting from a deficit = A++ for getting better at this.
So...looking at the mostly paleo diet options and noticing it's a hit on the wallet. Is there anyone here who has a list readily handy of what they buy for a week/month and it fits a relatively sound, average man budget?
I'd love to eat better,but that's always an issue. Eating poorly is cheap.
On August 09 2011 01:32 Vish wrote: I guess it’s time to put some myself out there to be committed. Currently Weight: 245lbs Height: 6’ Age: 32 When I graduated high school I was 215lbs, swimming x2 a day and lifting. I am looking to get back down to that goal weight. Haven’t done a workout plan in about 10 years, so I need some help. I have a rec center with a pool and cardio room / weight room which I have just started going to.
My thought is swim once a day and then lift 3x a week. Need help / work idea’s for the best way to gain my lean muscle back.
Thanks, and also Thanks for this tread. Helped me get motivated to get off my fat butt.
Welcome Vish!
Good luck with your weight loss, I too am trying to lose some weight. I think most people here will recommend you do Starting Strength (SS) as your workout 3x a week. It's what I've been doing and I can't recommend it enough. The swimming each day probably won't be necessary from a weight loss standpoint, but if you enjoy it then I'd say it's fine. I go cycling almost daily because I love cycling, not so much for weight loss.
The weight loss is going to come down to your diet. I recommend eating as Paleo as possible. You can find more information on Paleo and SS in the OP of this thread.
On August 08 2011 22:13 shinosai wrote: In response to the dialogue about power cleans, I have a few curiosities. Mark Rippetoe teaches the power clean emphasizing the jump instead of the hip extension. You say it is incorrect to do the power clean as a jump, but that's how the author of SS teaches it in his videos. He says to drag the bar up the legs like a deadlift, and when it hits the high right above the knee to jump straight up with the shoulders shrugging. He emphasizes that all the power in the lift comes from the jump. Is this really incorrect?
The jump IS triple extension. Focusing on jumping is a good cue on how to perform a correct triple extension.
BUT the problem is if the weights are light enough you do not want to have an actual jump where the feet are coming off the ground. Having the feet come off the ground means less time to have the feet planted and move underneath of the bar.
It's a cue for one specific fault, but you're not actually supposed to jump such that you get height off of the ground. If you're doing that you're not doing it correctly.
Ah, I see. Thanks for the clarification! When I do power cleans with heavy enough weight, actually jumping off the ground is impossible for me, anyways. I was worried that I was doing them incorrectly by focusing on jumping, but as long as I'm doing a triple extension and not coming off the ground, it would seem I'll be alright.
I think what dimsum might have been getting at is that (from what I've recently been learning) is not so much the emphasis on triple extension but on getting under the bar properly.
You mean eshlow!
As decaf said, I wouldnt worry too much about triple extension. As long as you can get under the bar, it is fine.
On August 09 2011 01:32 Vish wrote: I guess it’s time to put some myself out there to be committed. Currently Weight: 245lbs Height: 6’ Age: 32 When I graduated high school I was 215lbs, swimming x2 a day and lifting. I am looking to get back down to that goal weight. Haven’t done a workout plan in about 10 years, so I need some help. I have a rec center with a pool and cardio room / weight room which I have just started going to.
My thought is swim once a day and then lift 3x a week. Need help / work idea’s for the best way to gain my lean muscle back.
Thanks, and also Thanks for this tread. Helped me get motivated to get off my fat butt.
If you like cardio and swimming then do exactly that. :D Weight loss comes from consuming less calories than you burn, so if just pure fat-burning is your main goal then focus on nutrition. If you're looking to get stronger muscles then by all means look at the SS program in the OP. If you like cardio, swimming and running are the best. Just try to avoid treadmills, and if you're looking to really get exhausted try some HIIT (intervals of sprinting/hard running followed by shorter periods of rest). Just be careful to not hurt yourself.
On August 09 2011 02:15 TheGlassface wrote: So...looking at the mostly paleo diet options and noticing it's a hit on the wallet. Is there anyone here who has a list readily handy of what they buy for a week/month and it fits a relatively sound, average man budget?
I'd love to eat better,but that's always an issue. Eating poorly is cheap.
Relying on Paleo+Dairy is a good one, because the full fat milk is not that expensive. Eggs aren't expensive, either. Also if you stop grains, alcohol, smoking and junk food your diet will probably be dramatically better anyways, so I think you don't need ONLY grass fed organic beef and veggies.
But Robb Wolff's book hasn't been in the mail yet, this is just what I googled and remember from Eschlow. From an economist point of view: Can't you paleo with a few dudes together? I bought my protein shakes with 8 other dudes, so we got a discount. Can probably do the same with meat, eggs and veggies.
@eshlow: What kind of shoes would you recommend for running. Since you dislike shoes with elevated heels (because if I understand correctly it encourages wrong running habits, heel-to-toe basically), traditional running shoes probably won't be what you recommend. I played around with the idea to get vobream 5-fingers for some time, but it is basically not within my budget right now and I probably don't run regularly enough that I would get accustumed to those. I would use the shoes half the time on asphalt and the other half on a track. Of course anyone's suggestions are welcome.
@dimsum - i wonder what the logic behind having kendrick farris do 2x PC followed by splot + power jerk? T_T Can we just ship him off to ivan abadjiev and see how he comes back? :D
Got a 2 hour lesson in biomechanics complete with graphs, charts, and videos today while i was working out lol :D Started relaxing a LOT more before/during my lifts and it felt WAAAAY better. The concept still baffles me but i like the way i feel getting under the bar a lot more. Catch feels a million times smoother on both clean and snatch.
On August 09 2011 07:06 Malinor wrote: @eshlow: What kind of shoes would you recommend for running. Since you dislike shoes with elevated heels (because if I understand correctly it encourages wrong running habits, heel-to-toe basically), traditional running shoes probably won't be what you recommend. I played around with the idea to get vobream 5-fingers for some time, but it is basically not within my budget right now and I probably don't run regularly enough that I would get accustumed to those. I would use the shoes half the time on asphalt and the other half on a track. Of course anyone's suggestions are welcome.
What is your budget? I've seen the FF for ~50$ on slickdeals.net. Dont run on asphalt imo. Stick to the track/grass fields. What kind of running are you talking about? Interval sprinting, distance? FWIW i do most of my running barefoot or in cleats (<3 my copa mundials). I've got a pair of aasic running shoes which are pretty light (all i cared about because i'm on the ball of my foot most of the time). Barefoot can be a bit brutal on the shins/etc at first, gotta ease into it.
On August 09 2011 08:00 KimJongChill wrote: Do you guys approve of Keto for fat loss? I think I'm actually getting a bit stronger, but I've lost like 8 pounds so far @_@
I just bought 4lbs of grassfed ground beef from a local farm. I will try some tomorrow. :D
It was only 15 minutes away from my house which is great. Also they sell at a farmers market that is 5 minutes away from my house. I never realized the amount of farmers markets around my area.
How should I position the bar when I'm doing high bar squats? I tried today but everything was just uncomfortable I tried watching on youtube as well but everyone seems to do it differently. Some had the bar on the neck O.o
EPT
