Adarq.org

Training
Fasted walking/jump rope - 15min

PC 3x40, 3x50, 3x60, 2x67.5, 1Fx72.5, 1x71 (PR!), 1x72(PR), 1Fx76, 1Fx75, 1Fx72.5, 1Fx72.5, 1x67.5, 2x3x62.5

Powerclean notes:
I watched the Don Mc video on sweeping the bar in. He also suggested putting the bar closer to the toes than I used to. It's further now, so much so the bar no longer touches my shin on setup. Is this ok? Anyway. sweeping the bar alone wasn't enough to make any apppreciable progress. For that I needed another improvement: stopping the stupid jumping thing I had picked up from the wrong way of being taught the lift.

Sweeping the bar and staying on my heels and not jumping was a revelation. I instantly got two PRs once I made the change. And I was surprised to see the bar rack because I wasn't exploding up like I had previously been taught. Instead I was transferring more momentum to the bar rather to propelling myself in the air. So I was delighted with the 2kg PR. The funny thing is, I almost nearly racked 75kg which would have equalled my lifetime PR albeit weighing ~20kg less than when I set it. I'm convinced with a bit more tinkering on form I could have racked 76kg as well, I just forgot not to jump (it seems it automatically happens when the bar feels heavy, i relapse into the older wrong way). If I had stayed on my heels i might have come closer to racking 76 like I almost racked the 75 where I consciously stayed on my heels.

Anyway i've decided I am not served well by doing a lot of heavy singles and failing a bunch of them. It's probably the right way to go if you have a lot of experience with the lift and your form is good but in my formative period with learning new technique, too much weight just confounds the learning process. Starting next week i'll just do a bunch of lighter triples, nailing down form, and add weight when I've mastered the previous load. This way i'll get a lot of reps with good form which will teach correct technique and later when I've got good form, i'll go back to doing heavier singles. I'm going to be super ambitious and hope to clean 90-100kg by the end of the year.

http://www.youtube.com/watch?v=x2UT4915I4k - 1x72kg
http://www.youtube.com/watch?v=RaA9mmVRuU4 - 1Fx75kg

Thanks again Lance for the sweeping tip.

 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!  

Will do. I noticed when I got the 71 and 72 I pulled them slower and just concentrated on getting in a good position to do the 2nd pull right. I was really struck with surprise to find the bar still racked even after pulled slowly. The other reps I failed, I was trying to pull harder/faster from the ground, but didn't rack those. I think I have a good feel for what a good PC should feel like now. It's not the 1/2 DL + jump shrug at all, it's a sweep and hip fwd movement while keeping the tension on heels (so to avoid being airbourne on the toes).

^ 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.  

Got it.

Mccauley has another video where he shows at the end of second pull, youre actually SHORTER than you are standing straight up.  

should I be catching the bar standing upright or should I be in a 1/4 squat position so i'm shorter so I don't have to pull the bar as high?

vids are private, can't see 'em.

Quote from: LBSS on September 24, 2012, 11:41:11 am

vids are private, can't see 'em.

try now

there you go.

also, re: bayes. you ever read harry potter?

Nope, is it a character from there? I'm saving HP for when I have a child to watch it with haha.

ah well. if you'd read the books, i'd recommend an AMAZING fan fiction* of harry potter that reimagines harry as a math prodigy and dedicated rationalist who refers pretty frequently to bayes. it's actually significantly better than the original books. but not worth reading without having read those first, because you won't get 75% of the jokes.

*no, i do not ordinarily read fan-fiction. i used to read star wars novels as a kid but that was like 15 years ago.

Why don't you go to the gym when you're fresh, whenever that happens?

I was trapped into the schedule mentality for years but I'm finally seeing the bigger picture. You don't need to become the slave of layed out programs.