Adarq.org

re: hams and glutes, this is the thing, you dont want to teach your body to drive hip extension with the hamstrings, and especially not the low back.  It will show up in sprints, squats, etc... once this happens, and its a hard movement pattern to unlearn.

 Im not big on all the "functional" horseshit but I do strongly believe that the way you strengthen the movement patterns in the weight room influences movement on the field/court a lot.  Once you are moving right in your strength exercises your body will tend to move that way doing anything, that is where you are STRONGEST.   

 If you look at the way a lot of guys who arent good at olympic lifts perform them, youll see this "over arching" happen during the second pull, taking the glutes (which should be the driver) out of the movement.  If they learn to rdl correctly it is a good way to correct this and get much more power into the lift. 

  I like it, looks much better to me.  And its waaaay faster, even the login  !

What do you feel about alternating a MSEM workout with a volume workout (say 4x10 or 8x5) every 3 days or so?

I feel like there's no need to do 1x5 or 3x5 because it's not at the either end of the spectrum - it's neither CNS intensive nor it is a volume workout, so I personally ditched it and use a 8x1 one day and a 8x5 the other day.

What are your thoughts on the 1x5 day? I'd rather do an explosive workout in that day.

 Try it and see.  Only problem I see is for hypertrophy specific gains you need to keep the volume pretty high, especially over a long cycle.  That set up would have only one real hit in the hypertrophy area.  5's give enough volume that its in between the two extremes, and a happy medium if you already have one pure cns intensive and one pure hypertrophy foucsed day.

<a href="http://www.youtube.com/watch?v=wj-FZUU0gfs" target="_blank">http://www.youtube.com/watch?v=wj-FZUU0gfs</a>

 Really impossible to squat any better than that for an athlete.  Excellent form, even better than it used to be.

 The heel height is difference, powerlifting shoe has a lower heel.


http://www.vsathletics.com/product.php?xProd=1301


good shoe, good price. ^

^ yes, its one fluid movement, and the most important part of the first pull is getting it into a good spot for the second pull.  There is an old saying that goes the first pull cant make the lift, it can damn sure fuck it up though.  The second pull IS the lift.  And youre spot on with not chasing the barbell up into the air.  Youre trying to move the load AWAY from you, not go chase it.  Mccauley has another video where he shows at the end of second pull, youre actually SHORTER than you are standing straight up. 

Quote from: LanceSTS on September 23, 2012, 07:00:41 am

 Thats better man, and yea, the bar will sit right over the joint of the big toe in most cases.  You sweep it into the hip as you "press" the floor.  You still have a little hitch there but its getting better, nice.

I was thinking I could do better. I'm not getting that pop out from hips in my PCs the way I do from my hang cleans. I could probably hang clean more than I could PC right now, because my PC form is so bad. Haha. I'll keep working on it!  

Go slow during your first pull, really slow for a while.  The MOST important thing is that the speed accelerates, not the total net speed.  slow, little faster , little more, FAST is much better than fast-faster-slower-fast

Here is the video i said i will upload. There were some attempts before which i wasn't happy with. also in this video the way im facing is the way slope is going down so on hill a bit.

Legs quite sore from previous attempts.

hope it is good form to use for my hypertrophy workout.

<a href="http://www.youtube.com/watch?v=hGbxNTmWMPE" target="_blank">http://www.youtube.com/watch?v=hGbxNTmWMPE</a>

Thanks

Thats a lot better than last time man, nice work.  Slow down at the top and take a breath like adarq said, and stay off your toes.