My Video Training Log (For Critique Purpose)

[Daniel Frankel]

Originally Posted by Keith Miller

Looking much better!! Your arms are still not quite vertical, but they are better. Not only that, but the lifts look a LOT better, not dipping forward or catching on toes!! Keep it up!!

Thanks!

It definitely helped a ton.

[Paul Victor French]

The lifts look solid, buuuut why still using low bar back squats?

[Daniel Frankel]

I HIGH BAR BACK SQUATTED TODAY - WOOHOO! (Well, sort of)

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Week 3, Day 1

3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75%, 80%, max
60%(100)x1
65%(107)x1
70%(115.5)x1
75%(124)x(f) (OOX)
80%(132)x1
Max(140)x(f) (XXO)

Snatches felt forward today, but I tried my best to keep my shoulders over the bar.

Snatch Pull - 100% (of sn) x 3 x 4
100%(165)x3x4

Back Squat - 70% x 5, 75% x 5, 80% x 5, 5RM
70%(227.5)x5 (HIGH BAR)
75%(244)x5 (HIGH BAR)
80%(260)x5 (LOW BAR, I didn't feel comfortable putting so much on my traps)
5RM(250)x5 (HIGH BAR)

When I was doing my squats (HB), I felt like I was coming forward. Hopefully someone could maybe shoot me some pointers or something, it felt slightly off. But good. The video looks like my back is more neutrally aligned in HB than in LB.

Push Press - 70% x 5, 75% x 5, 5RM
70%(126)x5
75%(135)x5
5RM(150)x(f), 4 reps (Didn't drive the fifth up hard enough)

Video (NSFW, Lyrics): http://www.youtube.com/watch?v=bZBRsfu3XGo

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My questions/concerns:
1. What's next for my snatch? I think I missed most of my lifts because I jumped backwards too far. Should I avoid any jumping backwards at all? Is a little bit okay?
2. How can I better my HB Squat?

For the snatch, tilt your head up a bit in the catch, it's causing the bar to come forward a bit. Really think about attacking the lock out of your arms hard when you pull yourself down. You could be a bit more upright in the bottom, but I can't tell if you have lifting shoes or not.

When the bar comes off the hips in the snatch pulls, you're letting it swing out from your body, keep it close to your body, relax your arms and allow them to bend. Pull the bar in with the lats. Same thing in the snatch.

For squats, you're sitting back with hips first, think sitting down, letting your knees and hips move at the same time. I think you could be more vertical in the squat, let your knees come forward more, again I can't tell if you have lifting shoes.

[Daniel Frankel]

Originally Posted by Struan Potter

For the snatch, tilt your head up a bit in the catch, it's causing the bar to come forward a bit. Really think about attacking the lock out of your arms hard when you pull yourself down. You could be a bit more upright in the bottom, but I can't tell if you have lifting shoes or not.

When the bar comes off the hips in the snatch pulls, you're letting it swing out from your body, keep it close to your body, relax your arms and allow them to bend. Pull the bar in with the lats. Same thing in the snatch.

For squats, you're sitting back with hips first, think sitting down, letting your knees and hips move at the same time. I think you could be more vertical in the squat, let your knees come forward more, again I can't tell if you have lifting shoes.

Hey Struan,

Thanks for the feedback. Yes, I am wearing OLY shoes. In terms of the snatch pulls, is this what you were referring to? http://www.catalystathletics.com/exe...?exerciseID=97 (WFS)

Okay, I'll keep that in mind for the squats.

Thanks!

- Daniel

Originally Posted by Daniel Frankel

Hey Struan,

Thanks for the feedback. Yes, I am wearing OLY shoes. In terms of the snatch pulls, is this what you were referring to? http://www.catalystathletics.com/exe...?exerciseID=97 (WFS)

Okay, I'll keep that in mind for the squats.

Thanks!

- Daniel

Yes, notice how upright he is and how he keeps the be close. That position is one that needs to be ingrained.

Bear in mind that when you do pulls, they need to feel exactly the same as your snatch/clean. If it isn't you're not training the same movement pattern, which isn't what we want.

Have a read of www.lifthard.com (WFS) for a comprehensive read on technique, specificity and how the Chinese train.

[Daniel Frankel]

Week 3, Day 2

Power Clean - 70% x 3, 75% x 3, 80% x 3, 3RM
70%(115.5)x3
75%(124)x3
80%(132)x3
3RM(150)x3

Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM
60%(135)x3
75%(146)x3
70%(157.5)x3
3RM(170)x3

Overhead Squat - 70% x 3, 75% x 3, 80% x 3, 3RM
70%(115.5)x3
75%(124)x3
80%(132)x3
3RM(145)x3

Video (NSFW, lyrics): http://www.youtube.com/watch?v=0Py2lWWI4MY

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- Should I be letting go of the hook grip during my power clean sets (It's not really a flexibility issue)
- Should I be moving my feet during my power clean sets?

Move your feet, not moving them means you aren't pulling as hard as you should be.

[Daniel Frankel]

Week 3, Day 3

3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75%, 80%, max
60%(135)x1
65%(146)x1
70%(157.5)x1
75%(169)x1
80%(180)x1
Max(190)x1

- As the weight got heavier, it felt like I started going forward. Should I just focus more on exploding my torso backwards when I extend my hips?

Clean Pull - 100% (of cln) x 3 x 4
(222.5)x3x4 (Misloaded, forgot a 2.5# plate on one side and never noticed)

- These were garbage. I tried not to let the bar go away from me by letting my arms bend, but my arms were bending at the wrong times. I'd love any help anyone could offer on these.

Front Squat - 70% x 3, 75% x 3, 80% x 3, 3RM
70%(182)x3
75%(195)x3
80%(208)x3
3RM(221)x3

Good Morning - 3x5
(130)x3x5

- These felt okay. Not too bar. But I've been using a LB position. Is HB more desirable?

Video (NSFW, Lyrics): http://www.youtube.com/watch?v=HVMMlFdFfrY

[Daniel Frankel]

Week 3, Day 4

Power Snatch - 70% x 3, 75% x 3, 80% x 3, 3RM
70%(100)x3
75%(110)x3
80%(116)x3
3RM(125)x3

Snatch High-Pull - 75% (of sn) x 3 x 3, 80% x 3 x 2
75%(125)x3x3
80%(132)x3x2

Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1, 75% x 5+1, 80% x 5+1, max 5+1
70%(115.5)x5+1
75%(124)x5+1
80%(132)x5+1
3RM(145)x5+1

Video (WFS): http://www.youtube.com/watch?v=Zcs5FgCJE-E

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My questions:

1. I tried hitting the bar into my hips as I was snatching, it seemed like I was able to keep it closer to my body as I went underneath it this way. Is it wrong for me to do that?