EPTDo you have any advice? Will my shoulders and arms get damaged if I try to bring back down heavier and heavier weight over time, or can I change the power clean for another movement?
TL Health and Fitness Initiative 2010 - Page 11
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Energies
Australia3225 Posts
Do you have any advice? Will my shoulders and arms get damaged if I try to bring back down heavier and heavier weight over time, or can I change the power clean for another movement? | ||
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zizou21
United States3683 Posts
Here they are.. ![[image loading]](http://img.ks20.info/out/1/html/0/dyn_images/1/tscni1020011_p1.jpg) | ||
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Deleted User 3420
24492 Posts
I do the clean just outside the squat rack, I then step into the rack when I finish the Clean and leave the bar there. Could that work for you? | ||
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eshlow
United States5210 Posts
The only concern I would have is that you miss one and drop the weights. If you don't trust yourself to do them without coaching then you may have to sub them. | ||
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Malinor
Germany4735 Posts
Power Clean is still terrible though. No business in going heavy there as long as I don't get the technic straight, I actually had to deload the bar. But Starting Strength (the book) arrived yesterday, so I have a lot of pages to read about the Power Clean until next week. | ||
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Foucault
Sweden2826 Posts
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Malinor
Germany4735 Posts
On January 24 2010 08:43 Foucault wrote: Malinor, you're pretty strong :D But you know more about nutrition  | ||
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Foucault
Sweden2826 Posts
Lemme put it like this, you are way stronger than me in those exercises =) That's the cool thing about this thread, people put different skills to the table. | ||
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decafchicken
United States20158 Posts
On January 24 2010 04:02 travis wrote: Energies I was curious about that too so I did a search. One guy commented on that question (on another forum) with: Could that work for you? I can't imagine trying to do powercleans in my gym at school at like ~225 and having to bring the weight down from the rack each time. Did a plyometrics session of box jumps + sideways jumps + ski jumps over a line, and that made me sore/tired as fuck lol. Felt really good though. Next day we got to use the football teams fieldhouse which has a nice turf field so we actually got to scrimmage for rugby. I had a hell of an easier time going into scrums/rucks and generally felt like i had all around more power than before when running into people, tackling them, or driving people over. My side to side agility seems to improved as well. Really happy with my results stemming mostly from squats/deadlifts. On January 24 2010 08:20 Malinor wrote: Squat 2x165(364lb) and Overhead Press 2x70(154lb) today, wich makes me a happy panda. Last week 150kg felt really heavy, but today everything was easy, including 3x160, which was my actual goal for today. Reducing the Volume through-out the week paid off big time. Power Clean is still terrible though. No business in going heavy there as long as I don't get the technic straight, I actually had to deload the bar. But Starting Strength (the book) arrived yesterday, so I have a lot of pages to read about the Power Clean until next week. Nice lifts, whats your workout look like? Watching youtube vids on cleans and if you can get someone who actually knows how to do it show you and tell you what your doing wrong will help a ton  | ||
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Malinor
Germany4735 Posts
On January 24 2010 09:37 decafchicken wrote: Nice lifts, whats your workout look like? Watching youtube vids on cleans and if you can get someone who actually knows how to do it show you and tell you what your doing wrong will help a ton there is noone in this gym who has a clue about anything. I hope I am able to afford a digicam anytime soon, so I can post videos here to get some feedback. The workout is basically like: + Show Spoiler + tuesday (volume) Squat 5x5 Bench/Overhead Press 5x5 Chins/Pull Ups 5x5 plus three warm up sets each (10/8/6reps) High Rep Dumbbell Rows (3-4x15) Good Mornings 3x10 thursday (recovery) Deadlift Bench/Overhead 3x5 Bent-Over Rows 3x5 Chins/Pull Ups 3x5 all at ~80% of monday in the third set, Deadlifts not really figured out yet, right now 3RM Incline Bench Dumbbell Press/Seated Dumbbell Shoulder Press 3x10 saturday (intensity) Squat 1-3RM Bench/Overhead 1-3RM Power Clean 5x3 Arms Overhead/Bench, Chins/Pull-Ups I alternate every workout, also the Dumbbell Presses on thursday. I left out some minor assistance work which doesn't really matter. Haven't really figured out yet how to organize my Deadlifting + rowing exercises effectively, but I am working on it. 5x5 Deadlift gives me nightmares though. I probably will move DLs to saturday in the long run, but I wanna at least try it this way for a couple of weeks, since I put a lot of thought into it. It will surely give me some additional information on what works for me and what doesn't. Everything is completly based on the Texas Method. All in all, I am very happy with my progress at the Squat and the Bench, satisfied with the Press, while my Deadlift is still a huge fucking mess. And I am actually really motivated in chasing your numbers, Decaf^^ | ||
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Foucault
Sweden2826 Posts
On January 23 2010 13:26 zizou21 wrote: Hay doods, I was wondering if could I use these Tennis Shoes for Running (all surfaces)? can't find any shoes that i like :/ Here they are.. I wouldn't do that. If you got the money, do yourself a favor and invest in a pair running shoes. They aren't that expensive and will be very good to your body and help your running. | ||
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AoN.DimSum
United States2983 Posts
On January 24 2010 10:04 Malinor wrote: there is noone in this gym who has a clue about anything. I hope I am able to afford a digicam anytime soon, so I can post videos here to get some feedback. The workout is basically like: + Show Spoiler + tuesday (volume) Squat 5x5 Bench/Overhead Press 5x5 Chins/Pull Ups 5x5 plus three warm up sets each (10/8/6reps) High Rep Dumbbell Rows (3-4x15) Good Mornings 3x10 thursday (recovery) Deadlift Bench/Overhead 3x5 Bent-Over Rows 3x5 Chins/Pull Ups 3x5 all at ~80% of monday in the third set, Deadlifts not really figured out yet, right now 3RM Incline Bench Dumbbell Press/Seated Dumbbell Shoulder Press 3x10 saturday (intensity) Squat 1-3RM Bench/Overhead 1-3RM Power Clean 5x3 Arms Overhead/Bench, Chins/Pull-Ups I alternate every workout, also the Dumbbell Presses on thursday. I left out some minor assistance work which doesn't really matter. Haven't really figured out yet how to organize my Deadlifting + rowing exercises effectively, but I am working on it. 5x5 Deadlift gives me nightmares though. I probably will move DLs to saturday in the long run, but I wanna at least try it this way for a couple of weeks, since I put a lot of thought into it. It will surely give me some additional information on what works for me and what doesn't. Everything is completly based on the Texas Method. All in all, I am very happy with my progress at the Squat and the Bench, satisfied with the Press, while my Deadlift is still a huge fucking mess. And I am actually really motivated in chasing your numbers, Decaf^^ You might want to try power cleans from the hang(starting position right above your knee) instead of power cleans from the floor first. It is easier to pull off since you just have to work only on your 2nd pull. Once you get that explosive shrug and hips moving, things will be a lot easier when you try from the ground. | ||
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Energies
Australia3225 Posts
On January 24 2010 04:02 travis wrote: Energies I was curious about that too so I did a search. One guy commented on that question (on another forum) with: Could that work for you? Getting the weight to the ground isn't a problem, can always dead lift it down from the thighs, it's getting it down from rack (front delts) to my thighs. On January 24 2010 04:12 eshlow wrote: It should never get too heavy that you should have problems bringing it down from rack. The only concern I would have is that you miss one and drop the weights. If you don't trust yourself to do them without coaching then you may have to sub them. I'll just keep practicing until I perfect the lift. I've seen people un-rack 225lb and he wasn't an overly large bloke. And I don't intend on going that high. | ||
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decafchicken
United States20158 Posts
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Deleted User 3420
24492 Posts
I ask because I seem to be pretty strong pushwise, I can hold tuck planche for like 30s now, but I still can't really move into a decent advanced tuck planche at all. Like when I even begin to try I either go forward too far and fall or if I keep from going forward too much I just seem to be unable to lift my butt up. Is there something I can train for this? hmm i just looked up some info on it and I may be putting my hands slightly too wide, as I don't put them directly in front of my feet | ||
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Romance_us
Seychelles1806 Posts
On January 14 2010 01:11 eshlow wrote: No, you need barbells.... Linear progression is adding weight each workout to increase strength. Adding reps is increasing endurance. Two things at the opposite end of the spectrum. If you don't have access to anything you should do bodyweight strength work. Focusing on harder progressions... not adding more reps. It's doable but its harder because it's harder to keep strict form during tough bodyweight work, and you may not know what the progressions are. Can you explain what your idea of harder progressions with bodyweight work would be? edit: I'm definitely beyond easier bodyweight stuff because I usually do tons of compound dumbbell exercises, like rows, deadlifts, presses, raises, etc. | ||
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Deleted User 3420
24492 Posts
On January 26 2010 03:28 Romance_us wrote: Can you explain what your idea of harder progressions with bodyweight work would be? edit: I'm definitely beyond easier bodyweight stuff because I usually do tons of compound dumbbell exercises, like rows, deadlifts, presses, raises, etc. I can answer for you. What I am doing. Planche progression, front lever progression. There is tons of other stuff but those are mainstays for push/pull | ||
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Energies
Australia3225 Posts
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decafchicken
United States20158 Posts
Did five sets ending with 3x365 today on squat, and did power cleans, and then did some judo (fun haven't done that in a while!) After the squats my legs were fucking shaking, felt so good :D | ||
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eshlow
United States5210 Posts
On January 26 2010 02:42 travis wrote: eshlow have u trained for planche I ask because I seem to be pretty strong pushwise, I can hold tuck planche for like 30s now, but I still can't really move into a decent advanced tuck planche at all. Like when I even begin to try I either go forward too far and fall or if I keep from going forward too much I just seem to be unable to lift my butt up. Is there something I can train for this? hmm i just looked up some info on it and I may be putting my hands slightly too wide, as I don't put them directly in front of my feet Yeah, got one on rings and paralettes. Probably can't do it right now since I'm coming off a long break. Basically, pseudo planche pushups with feet elevated to shoulder height are VERY good. You need to focus on leaning forward more to progress after you get to certain amounts of time. Some people have very good results with improving planche with wall planche pushups and/or weighted dips as well. On January 26 2010 03:28 Romance_us wrote: Can you explain what your idea of harder progressions with bodyweight work would be? edit: I'm definitely beyond easier bodyweight stuff because I usually do tons of compound dumbbell exercises, like rows, deadlifts, presses, raises, etc. Check out http://gymnasticbodies.com and their youtube account. If you don't know good progressions I would recommend getting the book too. I could sit here and explain all of them but it's much better because it has pictures and explanations. | ||
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