Hobbes said:In article <[email hidden]>,
Quoted message said:A week or so ago I reached two of my goals. A Bodyweight Clean and
Jerk (180 lbs @BW 175 lbs) And my other goal was to learn to [censored],
which I have, completing three sexy reps at 95lbs for a PR on the same
week.
Now that I believe I have the "intermediate level of technique" that
you are supposed to have to do this program:
http://www.qwa.org/programs/tint13.asp
I am accomplishing another one of my goals by starting it.
I started on Monday, and have some questions.
On an old post Kieth suggested that the Romanian Pulls be replaced by a
conventional dead lift. I want to keep the RP's isntead of DL's
because they feel better to me than DL's (easier groove I guess). Why
is it better to do conventional DL's?
I'm not sure they are. I was thinking more that the Chinese coach
suggested that non-drug using lifters had to work harder on base
strength so they did deadlifts. Either way works for me. I don't so much
of either to be honest.
I think I'll stick with Romanian Pulls.
Quoted message said:Quoted message said:
In that same post Kieth also suggested taking out presses doing pulls
for a group 1 excercise. I'll agree that there is some pressing with
the Jerks, and there dosn't seem to be a lot of excersize for the lats
in the routine. But I was thinking about alternating the Group 1
excersize workout to workout between a press and a pull, would that
work? I don't want to toally neglect my benching.
Olympic lifters get a tremendous amount of lat work in snatches and
cleans. The lats should be spread (scapula protracted) during the start
of the pull and then retracted at the finish. There isn't a great range
of motion, but most OL's have well developed lats without doing
pulldowns or chins.
I guess I just don't notice the lat work, even though it is there.
Even when I do rows or pullups I don't feel it in my lats so this makes
sense.
Quoted message said:The jerks have virtually no pressing movement. Drive the bar with the
legs and then get under it. Small amount of press, but your feet
shouldn't be on the ground when you are doing it. You literally press
under the bar. But the catch position gives some shouler work.
In the old post where you suggested doing pulls instead of presses:
http://tinyurl.com/chhak
You said something about getting enough press work, and Jerks were the
only thing I could think of that you could mean.
Quoted message said:I could see doing presses. But I can't see doing bench presses if the
goal is OL.
The program suggests bench presses, behind the neck presses, or dumbell
presses. In your other post you suggested rows instead. I was
wondering what you thought of my plan alternating presses and rows
workout to workout.
Quoted message said:Quoted message said:
Also, in the Group 1-3 conditioning excersizes, there is no hint of a
rep scheme. What rep scheme should I use? Should it be cycled?
Should you add weight to things like Crunches and Leglifts, that really
arn't that hard without weight?
You do 6-8 reps very light. They aren't important exercises and
shouldn't be done heavy save that for the more important exercises.
Granted they arn't important, but shouldn't I perform them to the best
of my ability (heavier than very light). All the important stuff is
done first, so why would I need to do these very light? recovery? Would
there be any harm in cycling these from 75% - 100% of the 6-8 rep max.
OL is the goal, but I was hoping these conditioning excercises (or at
least group 1) might keep some of my other lifts from going to complete
[censored].
Quoted message said:Quoted message said:
The routine calls for [censored] pulls and clean pulls. How high should
these be pulled? For some reason when I pull high it strains my lower
back, can I just pull these from the floor to where the bar hangs with
my arms fully extended downward, up on my toes, and with my shoulders
shrugged? Typically I would call this a power shrug. I don't know why
high pulls strain my lower back, perhaps it is my form, probably, but I
don't know.
You are likely getting the weight high relative to your height by
arching your back and pulling backwards. The bar should come up pretty
much straight or slightly into the body. Pull high vertically - stand as
high as you can. Don't arch the back.
I'll try to pull high, thanks for the tip, should have seen that one
for myself.
Quoted message said:Quoted message said:
Another question. This routine calls sometimes for power cleans, and
power [censored]. Is there a benifit to doing theses over full cleans and
full [censored]? Is it to save the legs for the front squats that follow?
I have spent so much time teaching myself the full clean, I seem to
have forgotten how to do a power clean, and they don't feel natural. I
never even learned a power [censored]. So could I just do full cleans and
snatches instead of the power version? I believe my legs would still
have enough go juice for the squats.
Yeah, you could do that. But as long as they feel unnatural you are in
good shape. Power variations are done to work on speed and finishing the
pull. Your call on whether you want to do them. I do them sometimes -
depends on how I feel. If I'm feeling a little fried I don't. If you do
the full movement I'd do them from the hang and slightly lighter.
I think I'll start doing the full movement from the floor like I have
been doing, but will play with hang and power versions on some of the
sets.
Quoted message said:Quoted message said:
And one last question, This routine calls for Good Morning's which I
have never done. Would you suggest going ahead and learning to do them
now in this routine (with light weights of course) Or substituting it
for another similar lift and going at the perscribed intensity (perhaps
place conventional DL here)?
I'd do either the GM or RDL here. With the good morning you train a
stretch reflex for the second pull. With a RDL you can do the same sort
of thing. So either one will work.
I think I'll stick with RDL here too, Romanian Dead Lift == Romanian
Pull I am assuming.
One day maybe I'll be thinking about things like "stretch reflex" and
"second pull" For now I just grip it and rip it and go by what feels
right, and what videos I have seen. The movements are so fast, I can't
think about each part of the lift as I am doing it, I just have to do
the whole thing. I can study videos but it is hard to adjust one
particular piece of the lift.
One thing I am pretty sure I am doing wrong is the bar does not seem to
touch my thighs on the way up, and If I try to make it do it I mess up
the lift. I don't know If I should address this or not, since my lifts
feel natural without it. But as you can see from my numbers my lifts
are pretty light, and perhaps this is the key to getting heavier. If I
practiced the thigh-glaze enough It would eventually feel natural.
Thanks for the advice.
--Falooley
