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  1. Replies
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    Sticky: Looks like you sort of just dive under the bar...

    Looks like you sort of just dive under the bar and then the bar crashes on you. hav eyou tried any muscle cleans before? theyre a good warmup and teach you to carry on holding on to the par throught...
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    haha i was going to message you about this, knew...

    haha i was going to message you about this, knew you would be on it in a flash
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    Sticky: Some critique on my clean and jerks would be appreciated

    I have slowed down the videos myself and can see that I dont fully extend at the top of my pull.
    BRHFQclBtCw
  4. Whilst I would agree, I find that powers mess up...

    Whilst I would agree, I find that powers mess up my timing with the full lifts
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    Giles Greenwood has written a good article about...

    Giles Greenwood has written a good article about keeping the knuckles pointing down.

    http://www.greenwoodweightlifting.com/knuckles-pointing-at-the-floor/
  6. What are your thoughts on doing a pull + lift...

    What are your thoughts on doing a pull + lift complex i.e snatch pul+ snatch? In the video below I'm doing some technical work and I have noticed that I am not pushing through the ground and...
  7. Finishing your Pull - Complexes and corrective exercises

    As the title says has anyone got any good exercises or complexes they have succesfully used to achieve a full and forceful finish?
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    Typically how heavy have you programmed the...

    Typically how heavy have you programmed the deloads? Would 80% of your week 3 weights be sufficient?
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    Doh helps if I post it. ...

    Doh helps if I post it.

    http://www.greenwoodweightlifting.com/2014-bgwlc-trainig-programme/

    Have a look its pretty much based on a lot of what degennaro has said.
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    Have a look at this 3 day a week program. Cycle 1...

    Have a look at this 3 day a week program. Cycle 1 and 2 are pretty good. Cycle 1 has a good bit of volume between 70-80%. i usually run it back to back increasing the weight and then run cycle 2
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    Sticky: Haha I like to set lofty aims. Aim for moon and...

    Haha I like to set lofty aims. Aim for moon and you'll land amongst the stars. With that mentality I'm hoping for some strains instead of a full on meniscus issue.

    That and never do running for...
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    Sticky: - Not get injured - Go for steady strength...

    - Not get injured
    - Go for steady strength progression rather than quick gains which lead to injury
    - Qualify for a national competition
    - Squat 200kg
    - 140kg Clean and Jerk
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    Well perhaps when your block of 5/3/1 comes to an...

    Well perhaps when your block of 5/3/1 comes to an end you might give Starting Strength a go for a month. I think it gets a bad reputation due to Rippetoe but i think the principle and structure is...
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    Whilst 5/3/1 is a good program the progression is...

    Whilst 5/3/1 is a good program the progression is very slow. You're effectively limiting yourself to adding weight every month. Have you ever tried a linnear progression like starting strength where...
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    Maybe i'm oversimplifying but this guy has got...

    Maybe i'm oversimplifying but this guy has got pretty strong using 5/3/1

    https://www.instagram.com/p/BMMQb_SDoZ-/?hl=en

    Granted he does extra dynamic days with 50% as lighter technique days,...
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    Recently I've been reading up about 5/3/1...

    Recently I've been reading up about 5/3/1 specifically the BBB template. Has anyone had success with improving their deadlifts and squats. It just seems to me that doing each once per week is not...
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    LOL. The same thing happened to me. Was making...

    LOL. The same thing happened to me. Was making sick gains on Starting Strength and then read an article about doing sum running. Bam knee injury. Its taken me like 3-4 months to get over it.
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    Have a look at the this article. It has 2 squat...

    Have a look at the this article. It has 2 squat programs in it by Tommy Kono. It really hit home for me at least the idea of quality of movement. I posted the programs earlier but for some reason the...
  19. Sergey what are your thoughts on programming your...

    Sergey what are your thoughts on programming your squats based off your best Clean and Jerk?
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    Honestly to me this doesn't look any different to...

    Honestly to me this doesn't look any different to the LSUS program.
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    2 Squat Programs by Tommy Kono

    Did a quick search and found this squat program by Tommy Kono. Will have a look around for more complete programs

    The following is an example with 170 for 3 reps being near your max effort:
    ...
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    So for example, in your final weeks of 10s or 5s...

    So for example, in your final weeks of 10s or 5s would you just repeat the week you just did but with 70% of what you did?

    E.g

    Monday
    Push press, 3 x10 reps @ 70% of 10RM
    Back Squat, 3 x10...
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    Sean do you mind explaining what that light week...

    Sean do you mind explaining what that light week might look like?
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    I think the key is not to be doing a gut busting...

    I think the key is not to be doing a gut busting max every time. save that for the final week of each block.
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    Any sort of linear progression program will help...

    Any sort of linear progression program will help you increase your squat.

    I don't know whether it is frowned upon but starting Strength Worked for me. Only difference was that I used High bar...
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