Time to Learn Weightlifting
| Luke27 |  | ... | 10-01-2012 @ 16:25 |
 lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 kgs @ 83kgs UnEq | Went on BWLA weightlifting course this weekend. Have to say was on of the best courses I've been on, I think it was much better then UKSCA weightlifting one. They were much more open to Idea's and different training philosophies and also it was a different type of person on the course as there was no S&C people trying to show off what they know. Brilliant weekend and worth every penny , really like the reverse chain method of teaching. Today session Bench 110x5x5 Back Jerk 60 x3 x5 BTNP 3x10 Chins 3x8 | ||
| slimsim | | ... | 10-01-2012 @ 17:54 |
My asshole is not watertight. Member 2926, 6051 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Luke27 said:Whilst this weight I thought should feel easy it just doesn't, I realised I have very little if any shrug. So went on to power shurgs. Then realise the reason I have no shrug is because I have no strength in my shrug at all I was struggling shrugging 80kg , especially grip wise I have tiny hands and cant get my hand to do hook grip. So don't 80kg for abit felt like I need to drop down so done 60kg which is just pathetic. So now poer shrugs will become a key issue to work on -Whilst I know I will never have great Oly lift I would like to actually be able to hold onto 80kg in the snatch grip. Hi Luke, Just been watching the video of your first snatch attempts ever. Absolutely spot on for a first attempt. I wish mine had been a quarter as good. Whilst I'm no expert some of the guys I've trained with (British champions/commonwealth masters medallists etc.) really think the shrug is overrated because it's just another movement to add into the chain which can slow things down whilst only increasing the height of the bar marginally. They reckon that because the bulk of the power come from the hips you should just let them do their stuff and don't worry about the shrug or getting up onto your toes. They're far better lifters than me (not hard really) and I can see the point they're making. In regards to the hook grip on snatches, are you using an eleiko bar, or some form of powerlifting bar? I've got fairly small hands too as I'm only 5"6' and the Eleiko bars have a smaller diameter than a lot of cheaper bar and a lot of powerlifting bars. It'd be really interesting to see some more videos of your snatch (no homo)!!!! I'm mean, it's progression over the last few months!  | ||
| MrSmall | | ... | 10-01-2012 @ 19:27 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | some people say the shrug is to help you get under the bar, not take it higher. I don't know. | ||
| Luke27 | | ... | 11-01-2012 @ 11:03 |
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 kgs @ 83kgs UnEq | Thanks for that info slimslim , really helpfull! I can definitely understand that point of view as compared to the power of the hip the shrug does pale in comparison , although snatch grip power shrugs also challenge my grip and get a bit more weight into my hands which . With the hook grip , I use an eleiko bar and I can just about get my hand round so I will start using it more now , doing some Oly lifting today so will try and get some videos for you ! | ||
| slimsim | | ... | 11-01-2012 @ 12:44 |
My asshole is not watertight. Member 2926, 6051 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Post Edited: 11.01.2012 @ 12:47 PM by slimsim MrSmall said:some people say the shrug is to help you get under the bar, not take it higher. I don't know. Very true, very true. That said the shrug is such a small movement and can only be used in the first few inches of the drop under the bar which because you are working with gravity doesn't need to be that powerful anyway, so I still think the shrug, or focusing on it is overrated/unnecessary (maybe the guys at my gym have simply groomed me to agree with them!) Luke27 said:Thanks for that info slimslim , really helpfull! I can definitely understand that point of view as compared to the power of the hip the shrug does pale in comparison , although snatch grip power shrugs also challenge my grip and get a bit more weight into my hands which . With the hook grip , I use an eleiko bar and I can just about get my hand round so I will start using it more now , doing some Oly lifting today so will try and get some videos for you ! I found the fabric sticky tape helped with my grip due to it's texture. It's only cheap so it might be worth giving it a shot. | ||
| Luke27 | | ... | 11-01-2012 @ 18:32 |
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 kgs @ 83kgs UnEq | Good solid session today Back squats 140x5 150x5 Front squats W/2sec pause. 80kgx5x5 Wasn't too hard but still recovering from weekend so didn't want to push to hard Overhead squats with pause 40x5x5 Snatch (just to solidify the technique changed from weekend) 40x3 5 sets Power clean and jerk 40x3 5 sets All very easy Power cleans 60x3 x2sets Again easy Hanging leg raises 3xmany as poss GHR sit up 3x12 | ||
| Luke27 | | ... | 11-01-2012 @ 23:20 |
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 kgs @ 83kgs UnEq | slimsim said: I found the fabric sticky tape helped with my grip due to it's texture. It's only cheap so it might be worth giving it a shot. What kind of fabric tape, do you mean put it on your thumbs ??Thanks for the tips v helpfull | ||
| baldy | | ... | 11-01-2012 @ 23:29 |
 aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | Luke27 said:Went on BWLA weightlifting course this weekend. So did I, were you on the same course? | ||
| slimsim | | ... | 11-01-2012 @ 23:42 |
My asshole is not watertight. Member 2926, 6051 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Luke27 said: What kind of fabric tape, do you mean put it on your thumbs ??Thanks for the tips v helpfull The stuff I use is from Boots and called "stretch fabric strapping". I just wrap it round the end of the thumb a couple of times and then then finish by wrapping it round the middle joint of the thumb to stop it slipping off. It's weird because it increases the circumference of the thumb so you'd think it would make it harder to use the hook grip but I don't find that's the case at all. | ||
| Luke27 | | ... | 11-01-2012 @ 23:42 |
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 kgs @ 83kgs UnEq | Yep, indeed you were on the same course!! You wore a Olympic gym hoodie! or t shirt cant remember! when do we find out if we passed or not ?? | ||
| baldy | | ... | 12-01-2012 @ 09:35 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | Luke27 said:Yep, indeed you were on the same course!! You wore a Olympic gym hoodie! or t shirt cant remember! when do we find out if we passed or not ?? Spoke to Brian last night, he reckons it might take up to 3 weeks for the results  On the tape, best place to get it is https://www.strengthshop.co.uk/vulkan-zinc-oxide-tape.html or from rock climbing places. Are you doing any comps coming up? | ||
| Luke27 | | ... | 12-01-2012 @ 17:22 |
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 kgs @ 83kgs UnEq | Chest was feeling tight but got work done Back Jerk 60x3x6 Strict press 6x5x3 CGBP 100x4 no spot and 4th was little grinder. chin ups 5x4 | ||
| Luke27 | | ... | 14-01-2012 @ 18:08 |
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 kgs @ 83kgs UnEq | Squats 100x5 120x5 130x5 140x5 no belt Back extensions +15kg x15 x3 bout 5 hours later Standing long jump 4x3 Med Ball Chest throws distance 3x3 vertical throws height 3x3 underhand throw distance 2x3 | ||
| slimsim | | ... | 14-01-2012 @ 18:21 |
My asshole is not watertight. Member 2926, 6051 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Luke27 said: Med Ball Chest throws distance 3x3 vertical throws height 3x3 underhand throw distance 2x3 I like the idea of those throws mate. How did you do the vertical ones, from between the legs like a keg toss or from the shoulders like a jerk? Just read you post on the other thread about organizing weightlifting regimes. Try having a lookat the queensland weightlifting association website (qwa.org I think) Their programs are real ball busters but all the elements are periodized in a proper fashion. | ||
| Luke27 | | ... | 15-01-2012 @ 15:02 |
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 kgs @ 83kgs UnEq | slimsim said: I like the idea of those throws mate. How did you do the vertical ones, from between the legs like a keg toss or from the shoulders like a jerk? Just read you post on the other thread about organizing weightlifting regimes. Try having a lookat the queensland weightlifting association website (qwa.org I think) Their programs are real ball busters but all the elements are periodized in a proper fashion. Cheers for that website great help as always! yeah bed ball vertical throws are from between legs, i like the idea though of doing it from a jerk position although i would have to use a 3kg for that. The best throws are the under hand throws for distance behind you, just launch it backwards , bit like a keg but as far rather then height although make sure you have a crash mat behind you! or sore bum | ||
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