Double Day Squats and Heavy Weights
I'm starting this thread to help keep me compliant with the Double Day Squats and Heavy Weights program, and also to get your feedback on my progress. I'm planning on posting every week so that I'm held to finishing out this program--so far its been challenging and rewarding at the same time.
A little background on me:
Snatch (High/Low): 176/175
CJ (H/L): 225/220
FS (H/L): 270 (pr)/ 255
BS (H/L): 320/295
I had my friend video me for a few lifts and one thing I'm seeing in my Snatch is that when I reach the power position (hips at bar), I'm not on my heels. Do you have any suggestions for helping me fix this issue while staying compliant with this program? All thoughts are appreciated.
Here's one of the videos:
Alright, week 2 is over. Already I'm feeling the effects of going heavy everyday. This week I had to break two of the work outs into separate sessions (the wednesday workout and the saturday workout).
I'm getting diappointed in my BS performance and also, my SN and CJ are feeling more deflated. In response, I've increased the amount of food I'm eating everyday (namely protein) and I'm trying to get more sleep.
A few PR's this week:
Jerk BNK x2 = 215 (previous was 205)
High Hang Clean x2 = 195 (previous 185)
Both of these PR's can be attributed to not doing these lifts very much before this.
Week 2 numbers:
SN (high/low): 181.5/170
CJ (H/L): 215/210
BS (H/L): 315/305
FS (H/L): 270/245
Your heels are just barely coming up before the 2nd pull but it's not significantly affecting the movement. I had to watch and pause it a couple times at that point to find it.
For a snatch warm-up, try doing some Heaving Snatches. You could also do a complex to try and correct that portion of the movement. For example, Halting Snatch DL + Heaving Hang Snatch.
You can see Alyssa doing the Heaving Hang Snatch at the beginning of this video:
Hey, thanks for the advice. BTW, nice job this weekend.
And I know what you mean about the heels not coming off in this video. When there is more weight on the bar, it gets a lot more prominent.
Week 3 was tough. Hamstrings and lower back felt pretty smoked, so I started using a weight belt during CJ and squats.
A few PRs this week:
FS: 271 on Monday, then 275 on Saturday
SN: on Monday I hit 155 (80%) for a drop set of five -- it wasnt programmed, but I just wanted to go for it after going for my heavy single
Hang Clean (knee)x2: 205, missed 210 three different times just barely
Highs/lows for the week
Really looking forward to the rest of week 4 aka recovery week. Since my low back and hamstrings are in pretty bad shape, I've decided to forego the squat drop sets and good mornings until next week.
Nice work man
Chad, I was just curious how long your workouts have been taking while on this program?
Keith, these workouts can get on the long side. Mondays, Wednesdays, and Saturdays are all over an hour.
Part of the reason is because I will work up to a heavy single in the lifts, drop and work back up again in an attempt to build consistency and push my max for the day--I don't know if that's what was intended in the programming.
Another part is that I DO sit down during workouts, and try to rest for my next heavy set when I feel I need to. I think this not only increases the time of my workouts, but it also helps me push my maximum weights for the day. On the other hand, I'm sure I'm losing some sort of conditioning aspect that would be gained by not sitting and resting a little less.
Thanks!! I appreciate it, and I've been enjoying seeing your journey on this program. :D
Thanks Keith. I hope the journey brings some heavier numbers.
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