Originally Posted by Rocco32

I'm sure there is but I don't know. Maybe someone can lend their advice

Originally Posted by Rocco32

Thanks Patrick. I was able to work up to 365 for 2 but that video was too large to put up on putfiles.com

Originally Posted by Dale Mabry

I think he was referring to putting them into a downloadable format.
.

Originally Posted by Dale Mabry

I read a study the other day that speed benches were detrimental to peak strength as well as speed and power development. I can try to find it for you, I believe it was only referring to speed benches ending prior to lockout.

Originally Posted by Dale Mabry

Hope you enjoyed your break cuz it's bout to get ugly.

Originally Posted by Dale Mabry

It is typically done with a trainer standing over you. You rep the bar between your chest and the trainer's hand as fast as possible over a predetermined amount of time, typically 20 seconds.

Hope you enjoyed your break cuz it's bout to get ugly.

Originally Posted by P-funk

Doesn't the NSCA reffer to the technique of training movements with low intensity for speed (power) and high intensity (strength) as "the bracketing technique". I believe that was ch. 1 or 2 in our text book??

Originally Posted by Dale Mabry

I have never seen that term before in my life. The study I was referring to is actually in the Essentials book on page 162 and is denoted by footnote 147 in the second column.

I was apprently wrong, they are referring to all speed movements. For those without the book, their hypothesis is that by holding onto the bar during a speed movement, you actually are decelerating at the top and, therefore, reducing power. I think you referenced that before P-Funk. A more appopriate method would be a heavy med ball or the stuff I was doing on a counterbalanced smith machine. It makes sense, the only argument you could make is that when performing the movement with your 1RM you are also not letting go of the weight, but if you think about it, the reason you are not letting go of the bar is not because you are decelerating the bar, it is because the bar is decelerating you since the weight is so high. I guess part of the theory is also that since you are training yourself to decelerate the bar, you will also do it in competition.

A word of note, I did these speed benches with the release and actual found a drop in my bench, but I think that was due to me not being able to let the bar come all the way down to my chest because if the bar hits your chest, the counterbalancing mechanism fucks up and there is slack in the cable on the concentric portion. This actually ended up weakening me at the bottom of the movement. I think doing some full range bench stuff along with them (I was only doing those speed benches for chest at the time) may prevent this problem. There must be a counterbalanced smith machine in that gym you work out at Rocco, give em a try, your chest will hurt like a bitch.

Originally Posted by P-funk

Superset it following a 3-5RM on the bench press and then med ball passes for 10-12 reps as fast as you can.

Originally Posted by Dale Mabry

Yeah, that's a form of complex training, I wish they went more into the science of that in the book, which is why I am rushing through this book because that stuff is in Jumping into Plyometrics and I want to know why it works like that.

Originally Posted by Dale Mabry

So since the threshold for each unit has been attained, it is more easily recruited with the lighter movement as long as it is immediately after? Makes sense. I wonder how long you can wait between sets before it is no longer effective.

Originally Posted by Rocco32

Thanks guys. Patrick, do you think I need to go lower on the Sumo as well? I think for me right now it's a flexibility issue, but that's what I'll work on

Originally Posted by P-funk

I think you just need to sit man. You gotta get a little deeper so you can push with your legs and kep your chest up more.

Originally Posted by Rocco32

Here are 2 videos of Hang Cleans (I think the videos say hang snatch). They were the first ones before the camera died so they are even worse than expected!!!

http://media.putfile.com/Hang-Snatch

http://media.putfile.com/Hang-Clean

How horrible were they

Originally Posted by P-funk

well,

1) your heels are off the floor in the catch position
2) you aren't shrugging. you are doing reverse curl
3) you need to jump down into the bottom position
4) you have to relax your hands on the catch

a lot of that can be corrected if you learn to get #5 correct:

5) your shoulders are behind the bar from the start. SHoulder need to be over the bar the entire time until the last second. Position creates power. If you miss your positions the lift will be missed, like the last one in video two.


Keep working on it. You will get there. You need to get comfortable and flexable also. Really work on your front squats. When pulling keep the bar close and your shoulders over the bar.

Originally Posted by The Monkey Man

Youre OK...

You look distracted though...
(I know how that is with the camera)

"""FOCUS"""

Repetition will cause that bar to naturally
find its perch on your chest

(And your "BALLS" will get bigger with more repetition)

Originally Posted by P-funk

also....loose the wraps...what the fuck is this? Bench Press America?

Originally Posted by Rocco32

Yeah, everytime I went down I went onto my toes I'll keep the shoulder in mind, I guess that's different than PL'ing eh? Thanks for the input, I'll be lifting again on Wed and will get more vids and also of the pulls.

Originally Posted by P-funk

wel;, it is getting a little better. You really need to learn how to front squat. Watch any of those guys in the olympic thread clean, watch dimas. After the second pull they jump their feet down and re-adjust them out to the sides more. Ir order to not loose your balance on a squat (any squat, front or back) your ass has to go between your legs to get into the hole. You have to re adjust your feet on the second pull so that you can get in that position and keep your heels on the ground.

also, shoulders need to be over the bar more. they are better then before but still just in line with the bar.

can't view the squat or clean pull videos yet? Don't know why.

Originally Posted by Seanp156

Rocco, just curious.. What kind of a camera are you using to record these?

Originally Posted by Seanp156

Hrmm... think something like this would be alright for video to critique form?
http://www.newegg.com/Product/Produc...82E16830187107

It's cheap, and it's pretty much a no-name brand, but from most of the user reviews I've read it looks alright for the price.

Originally Posted by Rocco32

It looks fine to me, but I'm definately not a camera person. I say as long as it records that's all you need I think it's a great idea your looking to get a camera to have your form critiqued

Originally Posted by The Monkey Man

Not that great!

Pros: I have only had this thing for 6 months. This thing has ok video and picture quality. I never did use the web cam. Also, the mp3 player was average....


Cons: The sd memory card reader has stoped working. I can't take more than 12 pictures and record more than 1:40 minutes of video. Also, the zoom is not that great. The images get blurry the further you zoo... More »
m which isn't that far.

Other Thoughts: Overall this camera sucks. I would not recommend it unless you collect pieces of usless plastic!

Reviewed By: Bob the Builder, 12/7/2005 7:29:39 AM
This reviewer reports that his/her technical understanding of this type of product is average and has owned this product between 1 month to 1 year.
Did you find this review helpful?

Originally Posted by The Monkey Man

Not that great!

Pros: I have only had this thing for 6 months. This thing has ok video and picture quality. I never did use the web cam. Also, the mp3 player was average....


Cons: The sd memory card reader has stoped working. I can't take more than 12 pictures and record more than 1:40 minutes of video. Also, the zoom is not that great. The images get blurry the further you zoo... More »
m which isn't that far.

Other Thoughts: Overall this camera sucks. I would not recommend it unless you collect pieces of usless plastic!

Reviewed By: Bob the Builder, 12/7/2005 7:29:39 AM
This reviewer reports that his/her technical understanding of this type of product is average and has owned this product between 1 month to 1 year.
Did you find this review helpful?

Originally Posted by The Monkey Man

1. Don't bend your arms on the Hang clean pulls unless you are trying to do a full upright row
Here is where I kinda get confused, I know Patrick says the same thing. When watching the video that was recommended (explosive lifting for sports) it says to make sure your elbows are pointing out to the sides to and to pull/bend them up on the pull till you reach your sternum.
2. You are catching the weight solely on your wrists on those hang cleans
it needs to land on your shoulders/chest
I don't know why this is!!! My wrists are still killing me, but my arms won't come up enough to catch the weight on my shoulders at that weight. Even if they did, like I said in my journal it's like my forearms are too long for that. I must be doing something grossly wrong and it's pissing me off LOL!!

3. on the clean pulls, it looks like you are not thrusting your hips fwd enough, the 1st on has good elevation, but your
arms are bent
Gotcha w/ the hip thrust It's kinda weird, just need to keep at it.

4. Again bending the arms considerably... (It may be because you are shrugging straight up instead of up and back)
But I think the timing of the toe elevations is more sync'd here...

5. "Daniel my brother you are older than me"...... (Nice)....
Can't see anything here your head doesn't move but you bob FWD during the squat,
so I wish I could see your hands and elbows
So I guess going forward a bit is bad

6. on this on I can see your eyes are FWD, you may want to kick your head back to get you over the tough spot
you look in control of the weight though
Gotcha. I also think my elbows drop considerably on my way down and in the hole. I betcha that's bad too eh?

7. on the OHS roll your wrists back behind you, this will place the weight back further mechanically,
also lock you shoulder blades together... you may need to stretch a little to get that bar behind you more,
this is just a balls/comfort combo, don't push it to hard, it will come
Alright, cool. I need to LEARN how to stretch the upper body!!!

Ready to give up yet?? -
You have no idea But I'm not giving up so expect many more horrible videos each week Thanks for all the input Monkey!

Originally Posted by P-funk

ohs, you need to squat back more. Not straight down. you need to really work on your flexability in your shoulders. feel free to stop flat benching at any time.

on the cleans you need to relax those hands and catch the bar on your shoulders. not with your wrist like monkey fuck said.

Originally Posted by CowPimp

Rocco take a wider stance on the overhead squats and turn your feet out more. That solved a lot of balance issues for me. I just watched some olympic lifters snatching and noticed that they all do this.

Also, like the others said you need to retract your scapula and get the bar behind you a little more. You may need to work on shoulder flexibility to truly get this down, but you will know when you do it right because your upper back will get some serious lactic acid buildup going on from holding the bar there.

Originally Posted by Rocco32

So am I squatting more like when I powerlift, hips grossly back first? When I try it like that I end up leaning forward.

On the cleans do I still keep a "grip" on the bar when I catch it or catch it with open fingers?

If I stop my benching, how in the world will I keep this MASSIVE chest I've developed?!?

What are some good stretches for the upper body? Anything in Core performance or will I come across some stuff in the weightlifting encyclopedia?

Originally Posted by P-funk

catch with your hands open.

IN harvey Newton's book he does say to bend the elbows on the pulls. People have different ways of teaching it. The problem with doing it for you is that you aren't anewbie to lifting. You will surely develop a bad habit of using strength and pulling with your arms rather then learning the proper biomechanics.

Originally Posted by Rocco32

Alright, so on pulls for the next month keep straight arms. For catching the bar, do it hands open. Can it be loosely with fingers?

Originally Posted by P-funk

yes, the fingers are supposed to be relaxed.

Originally Posted by Rocco32

Thanks Cow!! Do you have any good stretches to help with the shoulder flexibility?

Originally Posted by CowPimp

One I do is fairly simple to explain. Basically, just keep your arm straight and pull it across your upper chest with the other arm.

Another one I do is to grab something behind me and kind of turn so that my arm is pointing straight out behind me. It's like the chest stretch sort of but your arm is straight and you can turn more.

Another one is to put your arm overhead and point your forearm down. Your elbow will be pointing straight up. Then you push at the elbow with your other arm like when trying to scratch and itch in the middle of your back. Hehe.

I hope these explanations made sense...

Originally Posted by P-funk

with the 95lbs, when power snatching, you need to make some sort of quarter squat at least. You caught that all knee and standing straigh up and lost your balance to the back. At least try and do quarter squats if you are going to power snatch.

Originally Posted by boilermaker

Rocco, this is a really neat journal. I watched some of the videos that pertain to what I do and have read the comments associated with them. Good stuff

Is that guy making all the noise, squatting in the background, hamming for the camera or is that just what he does?