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Old 08-21-2009, 10:15 AM   #11
Brian DeGennaro
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The drill I specifically outlined is just 2-3 pulls from the ground, then a full lift from the ground. And yes, doing these drills as a warmup prior to the full lifts is key. I personally have a very difficult time trying to do skills and technique stuff one day and then just lifts the next. Might as well use skills/tech stuff as a warmup instead.
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Old 08-21-2009, 10:38 AM   #12
Arden Cogar Jr.
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The drill I specifically outlined is just 2-3 pulls from the ground, then a full lift from the ground. And yes, doing these drills as a warmup prior to the full lifts is key. I personally have a very difficult time trying to do skills and technique stuff one day and then just lifts the next. Might as well use skills/tech stuff as a warmup instead.
Gotcha. Not a matrix. But pulls from the floor. 1st up to where the bar hits the crease of hip (or upper thighs) but you don't rip it. 2nd from floor to crease (upper thigh) and you rip it with a pull. 3rd, you do the full lift?

Just want to make sure I'm getting it. I could definitely benefit from something like this. I've spent so many years doing slow pulls with a lot of weight that switching to pulling faster is a lot harder. I'm starting to deadlift close to 300 pretty darn quick, so I'm pysched about that. It's coming. Slowly but surely. Trying to re-wire at my age is not easy. Gotta start somewhere.

All the best,
Arden
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Old 08-21-2009, 10:43 AM   #13
Brian DeGennaro
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Yeah, 2 or 3 pulls and then a full lift. It's a good drill to work the positioning and feel.
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Old 08-27-2009, 07:20 AM   #14
Arden Cogar Jr.
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Yeah, 2 or 3 pulls and then a full lift. It's a good drill to work the positioning and feel.
Brian,
I wanted you to know that I did this matrix yesterday. It wasn't planned the way I did it. When I got to our YMCA, I realized I forgot my addistars. So I had to do my cleans in Vans. I had trouble shuffling my feet, so I stopped with box squat cleans and did your three rep matrix with a power clean at the end. Note, I didn't shuffle my feet. Just drove my heels, heaved, and got under it without moving my feet.

Anyway, this shit works. I did 135 like it was nothing yesterday and that is very clsoe to my personal best power clean with my sexy shoes on. I was astounded. I guess it imprints how to pull the bar and contact the thighs at the right place. I felt like I had another 10 to 15 kilos in me for a non shuffling power clean (it really looks like a muscle clean now that I think about it). And, to be frank, my power cleans suck as I don't bend my knees much. I shuffle wide and bend my knees a little to get down.

Just wanted to let you know and thanks so much for the thoughts.

All the best,
ARden
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Old 08-27-2009, 12:55 PM   #15
Brian DeGennaro
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Anytime. I wish this drill would give me a 135kg muscle clean...
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Old 08-27-2009, 02:47 PM   #16
Arden Cogar Jr.
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Anytime. I wish this drill would give me a 135kg muscle clean...

someday, I don't see it being an issue at all for you. My coach is happy in that, and this is quote mind you, "You're finally moving weights you can't curl."

Oh....so many wasted years of bodybuilding and power bodybuilding.

all the best,
ARden
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