Adarq.org

Nicely done. At least you know it's a CNS thing, not a muscular limitation.

Good work Vag. Do another cycle now while you're on a roll.

agree

i'm going skiing for the first time in probably 10 years next weekend (feb 28). however sore you're gonna be, i promise i'll be sorer. 

Back.
Winter holidays were awesome as always.
Tons of skiing, the gps trackers gave an average of 35-40km clean downhill skiing per day ( +50km a day including the lifts distance ) for 6 straight days.
Legs were incredibly strong, by far the strongest skiing legs i ever had.  Consequently i also did the best ski i have done in my life.
I like the feeling. I think i want to make a turn to a more 'functional' training style for the rest of the training season, lots of physio activity, without quitting strength training of course, just feel like switching the #1 priority to actual sports&movements ( basketball, sprints, plyos ) and keep strength training as the background accessory. Like more MSEM and speed-strength stuff and less volume.

Hey man, I'll try and give you my best answer to your question!

Im no expert and have only just started structuring my oly stuff properly myself but what you talk about sounds sensible.

Firstly how is your technique? If it's not upto scratch, I think sorting it out could add 10kg alone. It won't be perfect obviously, so throwing in some lighter technique work one day, maybe with some primer drills like tall cleans/muscle cleans/high hang etc would be a good idea. Then obviously if you want to increase your numbers pushing the bigger weights helps too.

How about something like

Day 1: hang cleans for 5 x 3, stay 'comfortably not missing any reps' maybe progressing to 6 x 2
Day 2: technique drills before you're normal lifting/v light reps in just for perfecting the 'skill'
Day 3: like you suggested something like working upto a heavy singles and doing back offs for like 5 sets of 2 perhaps progressing to back off singles with a heavier weight.

Obviously there's a million ways to program and don't take this as gospel, but I don't see why something like this wouldn't lead to at least a 10kg gain in a month or so.


With technique being so important do you have any vids? Apologies if I just haven't looked hard enough! Also if grip is a limiting factor with the hang clean, make sure you're hook gripping and using chalk!

from a quick look, it looks ok..you're getting the hip extension part that everyone seems to struggle with at first.

-your front rack position looks like it could do with a bit of flexibility work?
- how wide are you gripping the bar? if you're long armed/short torso like me, a wider grip may help. I find a narrow grip, even one like id use for a deadlift leads to my 'jumping point' being far too low, really zapping my power. so widening the grip lets me bring the weight closer to my hips before 'exploding'. i can't exactly tell from the shots but you do like kinda narrow

https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_01_31_powerlean_20kg.jpg like on this one. if this is the start of you're second pull its probably a bit low and you may benefit from widening the grip so you can get more into this kind of position

https://spencergarnold.files.wordpress.com/2013/04/487599_10151447506850270_1318251373_n.jpg?w=300&h=300

in fact that article seems pretty good

https://spencergarnold.wordpress.com/2013/04/02/grip-width-in-the-clean/

'If your grip is too narrow, and especially if you have long arms, the bar is likely to hit too low on your quads when you transition into the second pull.  This horizontal application of force into the barbell will push the bar out away from your body thus making the clean harder and more inefficient.  The grip must allow the bar to make contact with your upper thigh in the standing position.'

hope this helps!
 

Haha no problem man, in exactly the same build as you then by the sounds, short torso, 6' with a 8' reach/6'5-6 arm span!

7 March 2015

Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none

MUSCLE POWER CLEAN:
5@20kg
5@20kg
3@30kg
2@35kg
3@30kg ( full clean )
5@20kg ( full clean )
-Playing around to find optimum load for those. Looks like it is 30kg for something like 5x3.

FRONT SQUAT:
5@20kg
5@40kg
3@60kg
HIGH BAR FULL SQUAT:
20@60kg
-Tried getting back to front squat. Legs were very good, i love the front squats, but I have problems with rack position. Shoulder mobility is ok i think, i can do ATG front squats with my hands extended forward, bar sitting on shoulders, no problem. Looks like my forearm is too damn long (FML), causing an extreme wrist flex. I will try bodybuilding style front squats next time ( arms crossed ) to see what happens.
I am liking the high-rep finisher too. Gonna keep it. Or incorporate an MEBM session. Still trying to set a plan, will post it tomorrow.

BB OHP:
12@35kg
10@35kg

BENT OVER DB ROW:
15 each hand @ 30kg
12 each hand @ 30kg

Was short on time so did 2xF for OHP and BOR. Went well.