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Trying to get serious about o lifting

Epolis13 said:
I have a question about your setup. Is there a reason you stand up with the bar and then lower it back down to the ground before you complete your reps? Just curious as to why the extra movement is done and why you don't just start from the ground.
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yeah i'm actually doing a complex there, it's called a snatch grip deadlift + touch and go snatch. there are a couple benefits to this complex: because you do the dl first it's sort of like a 1 1/2 and it requires a little more effort from your legs to complete the snatch after. also because you're doing a touch and go off the deadlift into the snatch, your hips are set higher compared to a normal starting position which requires you to put way more emphasis on keeping the bar path tight and vertical as well as being aware of your center/balance.
 
I see that a lot on videos posted to Instagram.

Where's the snow?
 
well oddly enough during what is most classically the coldest part of the winter, we've had all sorts of rain and above freezing temps so it all melted in the last two days.
 
2/6/16

Front Squat - Strength
((180x5)(200x5)(220x5))x2

OHP - Power
(100x3)x5

SG SLDL - Hypertrophy
(205x8)x5

Power Snatch
120x3
140x3
160x3

Snatch
140x3
160x3
(180x3)x3 - Not a weight PR but the heaviest triple triple top set so far!

Klokov Press
(100x8)x2
100x7,1 with a push - couldn't quite squeeze out one more, might drop down a little and work back up

SG BO Row
(125x8)x3

Solid day today, DUP stuff was not bad considering this is still the first round after weight increase. Still managed to go up a hair at snatch and variation despite heavy squats and high volume sg sldl. Pretty happy about sticking with multiple top set attempts rather than having to break into step down sets for snatch.
 
2/8

Front Squat - Power
(175x3)x5

OHP - Hypertrophy
(100x8)x5

SG SLDL - Strength
((195x5)(215x5)(235x5))x2

Power Clean
195x3
215x2
235x1 - wanted a dub but wasn't quite feeling it, oh well, I believe this is still a PR tie so can't be too dissapointed

Clean + Jerk
195x3
215x2
235x1,-- got the 2nd jerk overhead but the clean form was rough and wasted too much energy to get a solid lockout on the jerk
(235x1)x2

Push Press
(165x5)x3

BO Row
(155x8)x3

Pretty good day today, DUP stuff was pretty easy. O lifts were decent but I'm a little disappointed I didn't have more to put out there. went to a winter carnival of a neighboring town and between that and the super bowl, had a little bit too much fun this weekend. I think I would have been able to squeeze out a little bit more effort if i hadn't slept so little and drank so much lol. 235x1 is my current 1 rm at c+j so the fact that i did 3 singles definitely points to a new PR coming but i'm not ready to try it yet, i think i can work up to an even better one fairly soon if i just give it a little more time.
 
I think from the videos things look solid, just work on 3rd pull speed. to hit that, I'd try heavy high hang snatches. not low hang. so all you really have is that last bit of the 2nd pull, the shrug, and a violent third pull. work on 3rd pull speed.

looks good dude, love your setup and your house.
 
Dustin07 said:
I think from the videos things look solid, just work on 3rd pull speed. to hit that, I'd try heavy high hang snatches. not low hang. so all you really have is that last bit of the 2nd pull, the shrug, and a violent third pull. work on 3rd pull speed.

looks good dude, love your setup and your house.
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thanks friend, i would have to say i agree. i have a ton more strength to squat up overhead but the weakest link right now is the strong pull to get more weight up there. now that my program is different it does reduce the amount of variations that i'm doing but i do still perform a complex of snatch and hang snatch once a week. hopefully i can continue improving at that one and maybe try to film it
 
I ran your videos in slow motion to look for arm bend, full hip extension, and how high the barbell got before you needed to jump under. your arms look good, you look like youre getting full extension, the only thing that feels off to me at first glance is just a little more speed. maybe the weight you're working with is too easy for that full snatch ;) you can damn near muscle snatch it ;)
 
well i believe my current power snatch 1rm is 185 so yeah none of those weights were really that tough, the gf also filmed my final set but deleted it by accident at 180x2 so maybe that looked a little faster idk. once i feel pretty consistent for triples at 185 i might work up to a 1 rm for snatch again.
 
2/10/16

Front Squat - Strength
((200x5)(220x3)(240x3))x2

Jerk
165x5
185x5
205x5 PR

Snatch + Hang Snatch x3
140x1
160x1
180x1 PR

CG DL + Touch&Go Clean
200x2
220x2
240x1,-- poor form in turnover to rack position for second attempt, paused to fix rack but couldn't stand up with it out of pause

Klokov Press
(95x8)x3

SG BO Row
(125x8)x3

Pretty good day today. I've finally worked my way up closer to the edge of my squatting strength with this last weight increase so I think I'm going to do 3 or 4 weeks with these weights until I test out again. A little disappointed I couldn't squeak out that last clean complex rep but that's about as heavy as I've worked up to so far, no big deal, just have to get more attempts in at that weight.
 
i'm not sure of the first thing you're referring to but i don't have any blocks to work with. i do plan on building a set soon though!
 
2/12/16

Front Squats - Hypertrophy
(190x8)x5

OHP - Strength
((110x5)(120x5)(130x5))x2

SG SLDL - Power
(195x3)x5

SG DL + Touch&Go Snatch
145x2
165x2
185x2 PR

Clean + Hang Clean + Jerk x2
190x1
210x1
230x-- completed all lifts but didn't get a clean lockout on last jerk and had to press it out a touch to finish, pretty close but technically a red light

CG OHP
(100x8)x3

BO Row
(155x8)x3

Solid day today. Had somewhat heavy workday, managed to change the alternator in my truck and then completed this workout so i'm pretty much a f-cking champ today lol. Almost had 230 on that clean complex but turnover into rack was rough off of hang clean so I didn't have quite enough juice in the legs to get good drive for the final jerk. Oh well, technique will only get better and next time I'll have it.
 
Dustin07 said:
i dig those 40 front squats!
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i don't haha, the volume day for f squat is honestly the hardest part of my new routine. it may be too soon to say so but i already noticed a little bit more definition in my quads and i think the extra volume days might be the reason why. i am almost 2 months in and being that i never completed anything over 5 before it might have caused enough stimulation for there to be a noticeable difference in such a short time.
 
hitting hard hypertrophy in the 8-12 rep region, and often times to failure, I get much more mass growth/development and definition as well. plus I like it because i feel way more 'worked' afterwards, like I earned my dinner that day.
 
12/15/16

Front Squat - Strength
((180x5)(200x5)(220x5))x2

OHP - Power
(100x3)x5

SG SLDL - Hypertrophy
(205x8)x5 - Grip was not an issue today, sometimes I think it's more of a question of applying the right amount of pressure. If you squeeze for dear life if something feels moderately heavy you'll tire your grip out faster. Today I focused on gripping hard enough to keep my thumb/fingers connected and didn't even really think about the bar and my grip never fatigued.

Power Snatch
125x3
145x3
165x3

Snatch
145x3
165x3
(185x3)x3 Best triple triple so far!

Klokov Press
(100x8)x3

SG BO Row
(135x8)x3

Great day today! Yesterday was supposed to be my lift day but considering it was a daytime high of -1 degrees and I've been battling frozen pipes for the last two days, I had to wait until today. I'm going to take my time working up to it, but 225 1rm for snatch is within site I believe!
 
Front squats aren't a favorite of mine either, but so rewarding.
 
Dustin07 said:
2 plates on the snatch, I can't wait to see that vid!
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well it might be a bit of a jump from 205 but i think i'm strong enough already, a couple months ago i hit 195 for a triple somehow. i tried to max sometime shortly after that and failed at 215 a couple times, i think i just psyched myself out. definitely an attempt to film for sure!
 
2/17/16

Front Squat - Power
(175x3)x5

OHP - Hypertrophy
(100x8)x5

SG SLDL - Strength
((195x5)(215x5)(235x5))x2

Power Clean
185x3
205x2
225x2

Clean + Jerk
185x3
205x2
(225x2)x3 best triple double so far!

Push Press
(165x5)x3

BO Row
(155x8)x3

Another solid day in the books. All my lifts felt strong. I think I could get 225 for a triple but only if all my cleans were really tight.
 
No hands no feet is a drill that helps build speed under the bar. You basically hold the bar without a hook grip and you start with your feet in your catch position, so a bit wider than where you'd normally set up. You complete your reps without leaving the ground. You leave your feet planted. It's very challenging, but in order to complete reps, you HAVE to pull yourself under quickly. It forces you under the bar. It's a very effective drill.
 
2/18

Front Squat - Strength
((200x5)(220x3)(240x3))x2

Jerk
170x5
190x5
210x5 PR

Snatch + Hang Snatch x3
145x1
165x1
185x1 PR

CG DL + Touch&Go Clean
195x2
215x2
235x2

Klokov Press
(105x8)x3

SG BO Row
(135x8)x3

Split Jerk improvement is continuing to be promising. Snatch complex PR was awesome and I feel like I've got a little bit more still for that one. Today was supposed to be a rest day but it's going to be pretty cold tomorrow morning when I would work out. Considering it was cold enough this morning that my breath froze on my beard and the bar was freezing to the sweat on my shirt it was probably better that I worked out this morning than tomorrow morning.
 
You just step to the bar and PRs happen.
 
2/21

Front Squat - Hypertrophy
(195x8)x5 - 5 lb increase from last week, no test out yet but figured this would make my plate changeover easier on my strength volume days

OHP - Strength
(110x5)(120x5)(130x5)(110x5)(120x5)(130x5+4) - felt pretty strong today so decided to do test out, will keep weight increase conservative though because the last two reps weren't really tight form

SG SLDL - Power
(195x3)x5

SGDL + Touch&Go Snatch
155x2
175x2
195x2 PR, 10 more lbs than last week!

Clean + Hang Clean + Jerk x2
195x1
215x1
235x1 PR, missed 5 lbs less last week with a poor lockout on last jerk rep, nailed this weight today

Clean + Jerk - feeling real confident today, decided to go for broke
245x1
255x1 PR, 20 lb increase!
265x-- Got the clean but was a little bit too hard, didn't try jerk. technically this is a PR for just clean though!

CG OHP
(105x8)x3

BO Row
(165x8)x3

Huge Day! I was just really feeling it and shot for some pretty tough top sets for the o lift stuff and it went well. Going to go through one more cycle at current weight for squats after this week and then will test out at the conclusion of that one! I wish everyday was like this. I though I might be able to get the last attempt at c + j but wasn't able to take advantage of the stretch/rebound in the bottom of the hole, so squatting it up was pretty tough. it's said that an efficient lifter can clean about 90% of their front squat 1rm, so that's promising as it puts me close to 300!
 
Epolis13 said:
No hands no feet is a drill that helps build speed under the bar. You basically hold the bar without a hook grip and you start with your feet in your catch position, so a bit wider than where you'd normally set up. You complete your reps without leaving the ground. You leave your feet planted. It's very challenging, but in order to complete reps, you HAVE to pull yourself under quickly. It forces you under the bar. It's a very effective drill.
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I like to do that at around 135 to practice getting a little deeper in the power snatch without going to full squat. I tend to be one or the other, but doing what you mentioned helps me a bit to snap under the bar 1/3 of the way or so.
 
Awesome to hear you had such a great workout! I've lurked in many logs on these boards and just beginning to post in them now…so late but in haha


Any videos?! Always love seeing different lifting mechanics!
 
BeastFitness said:
Awesome to hear you had such a great workout! I've lurked in many logs on these boards and just beginning to post in them now…so late but in haha


Any videos?! Always love seeing different lifting mechanics!
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welcome sir! i've only posted one session of videos so far. if you check the previous page you should be able to find it and you can also just try searching my name on youtube, stuart strader. i'm going to try and post videos more frequently but no promises.
 
Dustin07 said:
I'm the opposite. my power clean is 110% of my front squat 1rm.
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i think the answer is, you have a much higher front squat potential than you think my friend lol
 
Epolis13 said:
Nice clean PR!!
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thank you, it's finally coming along now that i've committed to split jerk.

2/23

Front Squat - Strength
((185x5)(205x5)(225x5))x2

OHP - Power
(100x3)x5

SG SLDL - Hypertrophy
(205x8)x5

Hang Power Snatch
125x3
145x3
165x3 - form was a little rough at this weight, probably step down in weight a little and work back up

Snatch
155x3
175x3
(195x2)x3 not quite enough in the tank for a triple, but a triple double is still great

Klokov Press
(105x8)x3 - if it was so cold that the bar froze to my shirt every rep can i count that as banded resistance lol?

SG BO Row
(135x8)x3

Another good day. I thought I would be able to get 195 for triples at snatch but honestly i think i was such a madman for the last workout that I had a little more fatigue than normal. That was also a ten lb increase from the triples i completed last week so that might have been a little too ambitious. I'm still pretty happy with how everything is going.
 
Balthazar said:
Klokov Press
(105x8)x3 - if it was so cold that the bar froze to my shirt every rep can i count that as banded resistance lol?
.
Click to expand...

It sure does. lol
 
2/26

Front Squat - Power
(175x3)x5

OHP - Hypertrophy
(105x8)x5

SG SLDL - Strength
195x5
215x5
235x5
195x5
215x5
235x5+8 w/hook grip, probably could have squeezed out 3 to 4 more but wanted to preserve some posterior chain strength for the rest of the workout

Hang Power Clean - probably my worst clean variation, starting low and working up as my form improves
135x5
155x5
175x5

Clean and Jerk
185x3
205x3
(225x3)x3 PR x3 BAM!

Anything more than one approaching this weight sucks lol. Here's a vid, my form is pretty ugly but this is a tough lift at this weight and volume. First rep is not bad but was lacking in lower back strength for the other two which was really effecting my form in the turnover and rack.

[video]https://youtu.be/TY25l8JyizY[/video]

Push Press
(175x5)x3

BO Row
(165x8)x3

Wonderful day! Triple triple at 225 was huge. Test out for SG SLDL went pretty well but will still keep weight increase conservative.
 
You made them look easy.

You have an admirer looking through the glass
 
RegisterJr said:
You made them look easy.

You have an admirer looking through the glass
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haha, yeah that's my 14 month old daughter. eventually i'm going to have to buy her a girls bar. i have a 3 and a half year old son that i teach different body weight exercises to and my daughter is right there trying to do them too. believe it or not my son can actually dead lift my bar!
 
2/28

Front Squat - Strength
((205x5)(225x3)(245x3))x2

Jerk
185x5
205x5
225x5 PR

Snatch + Hang Snatch x3
150x1
170x1
190x1 PR, getting to the end of my rope here on pulling power, just squeaked out the last hang snatch

CGDL + Touch&Go Clean
205x2
225x2
(245x1,--) - a little disappointed here but close, poor bar path and rack on the second one. got under it but was too far forward to squat it up.

Klokov Press
(105x8)x3

SG BO Row
(135x8)x3

solid day, jerks went awesome. honestly, the hardest part of doing a difficult set of 5 is having it either overhead, or sitting on your chest for that long. once you're heart and lungs catch up with you and you want to take a deep breath to focus back in, the compression is a pretty restrictive feeling. a little disappointed i couldn't get the clean complex for two but that's 90%+ of my current 1 rm. if my form had been tighter i would have ground it out.
 
Dustin07 said:
you come out of the hole with 225 on your shoulders faster than i come up with an air squat. that's crazy.
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haha, well the first one was a lot smoother than the other two but i feel like if i were to go nuts i could probably front squat that weight 10-12 times right now so i ought to be able to move it fast for one clean. you'll get your squat power back once you rehab that back there sir!
 
3/1

Front Squat - Hypertrophy - I don't think I'll ever learn to enjoy hypertrophy volume lol.
(195x8)x5

OHP - Strength
((115x5)(125x5)(135x5))x2

SG SLDL - Power
(205x3)x5

SGDL + Touch&Go Snatch
160x2
180x2
200x2 PR

Clean + Hang Clean + Jerk x2
200x1
220x1
240x1 PR

CG OHP
105x5
115x5
125x5

BO Row
165x5
175x5
185x5

Awesome day! Test out for front squat coming this week, i think i'll be able to go up a good amount, but even remaining at this weight sets of 8 suck lol. OHP was strong, could have bumped up another five pounds based on test and am considering it based on how today went. Snatch complex was huge, 225 1rm snatch i'm coming for you lol. clean complex was also awesome, just squeaked out the hang clean on top set because of poor form and was still able to keep the mental toughness to bang out the 2 jerks.
 
Not a fan of hyper squats either. You just keep bringing the PRs though.
 
squats for hypertrophy are for some reason more miserable than about anything else I can think of, but kinda awesome too. lol
 
Dustin07 said:
squats for hypertrophy are for some reason more miserable than about anything else I can think of, but kinda awesome too. lol
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yeah i'll probably think they're awesome eventually when i have some added mass down there to work with, my thighs are already pretty big but most wouldn't notice because i'm fairly tall. i did some measurements for fun a couple weeks ago and my thighs are actually 27 inches.

RegisterJr said:
Not a fan of hyper squats either. You just keep bringing the PRs though.
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well i'm trying but 5 lbs. here and there as i go up incrementally isn't all that much lol. i'm still pretty pumped about finally getting a new clean and jerk pr though. the jerk had been plaguing me for awhile but now that i've committed to split jerk is seems to be improving pretty quickly
 
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