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Old 11-21-2010, 06:59 AM   #11
Eduardo Chile
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Default Hang Power Clean Form Critique

Hang Power Clean 145 X 3 - Set 2

Hang Power Clean 145 X 3 Set 4

Hoping someone can give me some critique on my form. Thanks
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Old 11-21-2010, 10:13 AM   #12
Kevin Shaughnessy
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Quote:
Originally Posted by Eduardo Chile View Post
Hang Power Clean 145 X 3 - Set 2

Hang Power Clean 145 X 3 Set 4

Hoping someone can give me some critique on my form. Thanks
I'm hardly an expert and hopefully someone with more experience can chime in, but two things came to mind when watching you hang clean. First, your torso is pretty upright when you jump. A hang power clean is about explosive hip extension, so you dont want your hip already in near extension when you jump. The second thing was, why put the weight down and then pick it back up? Its not a big deal, but it seems a waste of energy when doing hang cleans.
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Old 11-21-2010, 11:01 AM   #13
Eduardo Chile
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Thanks for the advice on being too upright.

I put the weight down because I want to practice the first pull as well. I'm trying to use more knee extension and I need the reps. Otherwise I would just catch it and go bad to the hang with this weight.
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Old 11-22-2010, 08:01 PM   #14
Eduardo Chile
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TRAC: Stress Severe-9/Bal/CNS Good-6/Adaptive Reserve Poor-4

TRAC said not to do anything, but I decided to take the workout a bit on the light side.

I didn't kill myself on the squats, I would call the last set an easy 9. I am doing much better on not letting the weight take me forward. It only happened on a few reps. I read Mike's article on how he sets up for the squat. The cue that really helped me today was focusing on pushing my knees out from the beginning. It seemed to really allow my hips to go in the hole and stay with good posture.

I cut the bench a set short because of the TRAC and I plan to lift three days in a row. Form is getting better and today I really felt my traps go into the bench. Hope this translates into increased numbers.

The good mornings I believe are helping the squats. Also, now that my deadlift form is gettin on track it will probably have some carryover there too.

I went to jiu-jitsu tonight as well. Showed up late to class, but still got some grappling in. I went with people relatively new to it and helped them with positions and what they should do when they get in them. I haven't been able to go consistently for the past few weeks. I'm hoping to change that.

I grappled with a good purple belt and I keep doing better and better against him. One day I hope to pass his guard. He mentioned I was doing going with feints, but that I can't just stop at two. I need to do three, four etc to keep him guessing. Went with another blue belt and went light and tried to work technique. I got caught with an armbar from the judo headlock position. I had him go over the position with me and I liked it and might use it some.

A black belt went over some de la riva type guard sweeps. My favorite is controlling the outside arm and pushing the knee to make the opponent fall over. Some details I've been missing are using your leg on the thigh to make space for the leg to pass through. Control the trapped leg by grabbing the ankle or gi. Constantly push pull to get them off balance.




Week 9
Day 1 - 11/22/10
Low Bar Squat - 1RM: 392 lbs
195 lbs x 5 reps x 1 sets @ 6 RPE - 50% of 1RM
235 lbs x 4 reps x 1 sets @ 6.5 RPE - 60% of 1RM
265 lbs x 3 reps x 1 sets @ 7 RPE - 68% of 1RM
290 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
290 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
290 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM

Bench - 1RM: 270 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 50% of 1RM
175 lbs x 3 reps x 1 sets @ 7 RPE - 65% of 1RM
200 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
200 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
200 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM

Good Morning - 1RM: 261 lbs
135 lbs x 7 reps x 1 sets @ 6 RPE - 52% of 1RM
175 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM
175 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM
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Old 11-23-2010, 06:26 AM   #15
Derek Simonds
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I just got caught up on your log. You are a squatting machine. I am not far off of your bench numbers so it will definitely be good to lift with you.

You coming tonight to earn your turkey at 5:00? Let me know call or email.
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Old 11-23-2010, 07:23 PM   #16
Eduardo Chile
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TRAC: Stress Moderate-3/Sym/CNS Average-4/Adaptive Reserve Average-5

Today I felt like I had an epiphany on the cleans. On a few reps I waited a long time for the jump and all of the sudden the weight was up high. I gotta learn to wait until it's comfortable, but I have to believe it will work.

The push press is a good exercise for full body coordination, and I can really feel it on reps I have good timing from quarter squat to the press.

I got 25 reps in with the pullups and hope this will translate well into a one rep max.

I got a long day planned tomorrow. I'm going to lift in the morning, go to work for a bit, go to jits, pack and then drive home to Miami.

Coc Set and Close

T - X 10, 10

1 - X 6

1.5 X 5

2 X 2

Blob 30 lifts

5 X 6


Week 9
Day 2 - 11/23/10
Clean - 1RM: 224 lbs
135 lbs x 2 reps x 1 sets @ 6 RPE - 60% of 1RM
165 lbs x 2 reps x 1 sets @ 7 RPE - 74% of 1RM
190 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
190 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
190 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
190 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM

Push Press - 1RM: 209 lbs
130 lbs x 4 reps x 1 sets @ 6.5 RPE - 62% of 1RM
155 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
155 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
155 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
155 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM

3 inch Deficit Deadlift - 1RM: 289 lbs
185 lbs x 7 reps x 1 sets @ 6 RPE - 64% of 1RM
185 lbs x 7 reps x 1 sets @ 6.5 RPE - 64% of 1RM

Pullups - 1RM: 292 lbs
225 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
225 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
225 lbs x 4 reps x 1 sets @ 9.5 RPE - 77% of 1RM
225 lbs x 3 reps x 1 sets @ 9 RPE - 77% of 1RM
225 lbs x 3 reps x 1 sets @ 9.5 RPE - 77% of 1RM
225 lbs x 3 reps x 1 sets @ 9.5 RPE - 77% of 1RM
225 lbs x 3 reps x 1 sets @ 10 RPE - 77% of 1RM
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Old 11-24-2010, 12:32 PM   #17
Eduardo Chile
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TRAC: Stress Moderate-3/Sym/CNS Average-4/Adaptive Reserve Average-6

I got lots of hang power cleans in. I tried to not be as straight up during the setup and it felt easier to get a proper jump in.

The pause bench felt strong for the first few reps and a bit more difficult for the last two. I know this may sound normal but the rate was faster than usual. I did go straight for three days, and this is not a usual stress on the body.

The one board was more stress than I wanted to have but oh well, the speed really dropped on the last few reps.

I went to jiu-jitsu and got a good amount of grappling in. I learned a lot today. A few tips I want to remember are when I get a high side control I want to really focus on controlling the close shoulder with my knees so they can't turn in to me.

Another tip is when attacking the far side arm to use my shoulder to pin the arm down and then I can grab the hand with my hand and work submissions.

I had success today passing the guard using both hands on one leg. This prevents the person from being able to follow with their hips.

All in all I feel good about this week and even though things aren't ideal I still got my training in. Happy Thanksgiving to all and thanks for any help.


Week 9
Day 3 - 11/24/10
Hang Power Clean - 1RM: 182 lbs
95 lbs x 3 reps x 1 sets @ 5.5 RPE - 52% of 1RM
115 lbs x 3 reps x 1 sets @ 6 RPE - 63% of 1RM
135 lbs x 2 reps x 1 sets @ 6.5 RPE - 74% of 1RM
155 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
155 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
155 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
155 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
155 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
155 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM

3 ct Pause Bench - 1RM: 243 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 56% of 1RM
180 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
180 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
180 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
180 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM

1 Board Bench - 1RM: 287 lbs
150 lbs x 7 reps x 1 sets @ 6 RPE - 52% of 1RM
195 lbs x 7 reps x 1 sets @ 8 RPE - 68% of 1RM
195 lbs x 7 reps x 1 sets @ 8.5 RPE - 68% of 1RM
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Old 11-28-2010, 12:23 PM   #18
Eduardo Chile
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TRAC: Stress Low-1/Sym/CNS Average-6/Adaptive Reserve Average-6

Long week between the traveling and trying to get my workouts in. But happy I got it in.

Deadlifts are feeling better but when I look at my videos I still see my upper back rounding out a bit. This happens more when the weight gets away from me. I need to pull the weight close to my shins more on every rep and put more air into my stomach.

The press went fine and I was hoping to get another set in but a 9 is a 9.

I was worried about the squats because my right knee was irritated but it went fine. Feel comfortable with this style of squat.

My goal is to just add weight every week on the rows and squats. I'm not too worried about it unless the RPE's get too high.

Next week I'm not sure if I'm going X 5 @ 9-10 or X 4 @ 8-9. Will see how I feel in the morning, if TRAC is good will go with the hard sets of 5's. Otherwise I'll go the less stressful route.


Week 9
Day 4 - 11/27/10
Deadlift - 1RM: 412 lbs
225 lbs x 5 reps x 1 sets @ 6 RPE - 55% of 1RM
275 lbs x 3 reps x 1 sets @ 6.5 RPE - 67% of 1RM
305 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
305 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
305 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
305 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM

Press - 1RM: 182 lbs
135 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
135 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
135 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM

ATG Squat - 1RM: 306 lbs
155 lbs x 7 reps x 1 sets @ 5.5 RPE - 51% of 1RM
205 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM
205 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM

Dynamic Row - 1RM: 261 lbs
135 lbs x 7 reps x 1 sets @ 6 RPE - 52% of 1RM
175 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM
175 lbs x 7 reps x 1 sets @ 8 RPE - 67% of 1RM
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Old 11-29-2010, 08:33 PM   #19
Eduardo Chile
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TRAC: Stress Moderate-4/Bal/CNS Very Good-9/Adaptive Reserve Average-6

Workout went well. Pulled the trigger on a Pendlay bearing bar, and some kettlebells today. Also bought some stuff from spud inc since there were having a 50% of sale.

Also, got a reply from Dave Bates about Metabolic typing. I might head to Tampa to get more info this weekend.

I got less sets than I would have wanted, but TRAC isn't doing so well so I'm pushing it. I went the easier route with sets of 4 at 8-9 this week given the stress from trac.

Squats are doing better with speed in the descent and less forward lean on the way up.

Bench was heavier on the first set than the second set. I'm not sure if a 30 pound jump is too much. I may try to avoid it next time.

Coc Grippers - Set and Close
Trainer - X 10
#1 - X 10
#2 - X 4, X 2, X 2

Blob 35 lifts
X 5, X 5

Glute Ham Abs
X 10, X 10


Week 10
Day 1 - 11/29/10
Low Bar Squat - 1RM: 396 lbs
225 lbs x 5 reps x 1 sets @ 6 RPE - 57% of 1RM
275 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
305 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
305 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
305 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Bench - 1RM: 273 lbs
140 lbs x 7 reps x 1 sets @ 6 RPE - 51% of 1RM
180 lbs x 4 reps x 1 sets @ 6.5 RPE - 66% of 1RM
210 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
210 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
210 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Good Morning - 1RM: 272 lbs
135 lbs x 7 reps x 1 sets @ 6 RPE - 50% of 1RM
185 lbs x 7 reps x 1 sets @ 8 RPE - 68% of 1RM
185 lbs x 7 reps x 1 sets @ 8 RPE - 68% of 1RM
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Old 12-01-2010, 02:32 PM   #20
Eduardo Chile
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TRAC: Stress Moderate-3/Sym/CNS Average-3/Adaptive Reserve Average-6

Cleans were a blast. I attempted to do this weight for doubles but failed on either the first attempt or the second one of the set. My best one was my last rep. I think heavier weight helps my form since I can't do a reverse curl or anything like that.

The push presses were heavy at lockout but I felt I had good explosion off the shoulders.

I couldn't finish the workout in the morning so I had to do the deadlifts and pullups after jiu-jitsu.

I went back to my old style of deadlifts where my feet are shoulder width apart and from the video it seemed my back was straighter than with narrower feet. I still kept my hip low

On pullups I seem to always be able to do sets of three at the end with little rest in between sets. I hope this volume will translate into higher weight used.

I did bjj at night and I could feel the layoff a bit. I went two ten minute matches, and I was exhausted. Learned some cool half guard sweeps. One of them is when you get half a butterfly hook, you get under the guys leg and use the other arm as deep as you can on his back. You fall onto your back and use the hook to flip the guy off and take side control. I need to use this more often. Also I need to start using a stiff arm on the legs when I'm in half guard and then shrimping, that way they can't follow me and I create space.


Week 10
Day 2 - 11/30/10
Clean - 1RM: 216 lbs
135 lbs x 3 reps x 1 sets @ 6 RPE - 63% of 1RM
165 lbs x 2 reps x 1 sets @ 7 RPE - 77% of 1RM
185 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM
205 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
205 lbs x 1 reps x 1 sets @ 9.5 RPE - 95% of 1RM
205 lbs x 1 reps x 1 sets @ 9.5 RPE - 95% of 1RM
205 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Push Press - 1RM: 214 lbs
135 lbs x 4 reps x 1 sets @ 6.5 RPE - 63% of 1RM
165 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
165 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
165 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

3 inch Deficit Deadlift - 1RM: 311 lbs
185 lbs x 7 reps x 1 sets @ 6 RPE - 60% of 1RM
205 lbs x 7 reps x 1 sets @ 7 RPE - 66% of 1RM

Pullups - 1RM: 286 lbs
220 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
220 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
220 lbs x 4 reps x 1 sets @ 9.5 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9.5 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9.5 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9.5 RPE - 77% of 1RM
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