Topic: Training/Learning

[Jesse Gibson]

Thank you, Chris. I am much obliged.

[Jesse Gibson]

Today I finished with some 'power pulls' Just did 3 sets of 5 with 65 kgs. for form. I think I have these down pretty well. But I walked over to the rack and grabbed a bar to see if I had any balance with 'overhead squats'. It was pitiful. I couldn't get down... so I just threw a 25 on each side and tried a few, still pitiful. I have to get WAYYYYYYYY more flexible. I can barely get 1/2 or 3/4 squat. I have to wonder if back squatting over many years has caused some problems... I will devote myself to stretching.

The power pulls were explosive (very light weight) and felt good. I wanted to work on steering with my arms and not pulling...

Pray for me 

[Andy Dick]

As far as stretching, stretch all the time, go through dynamic stretches as well as static.  When I started getting serious about oly lifting I was stretching 3+ times a day to get flexible.  One that really helped me with overhead squats was stand in a doorway with your arms in the overhead position on the wall in front of the door posts, then work at squatting as low as you can go.  I had a big problem with a forward lean and my arm moving forward to and it helped.  You can also do the same in a rack just grab the bar, put some weights on it and keep it racked, then work at pushing your self down into the squat position.  These atleast helped for me.

[Jesse Gibson]

Andy:

Thank you very much! Consider your advice taken, I'll give that a go.

[Jesse Gibson]

I had planned on one last p'lifting meet on Sept. 20th but decided to start today with 'training' (employing that term extremely loosely) for w'lifting today.

So I laced up my old Russian Weightlifting shoes (yeah, a friend from there sent them to me... cheesy but rugged) and off I went...

I began with front squats. I totally lack the flexibility to get the bar seated so it was being help out in my hands. (Not good.) On my second set, I folded my arms and took the weight off on my shoulders, ala bodybuilding. That worked somewhat better. Three sets of 5.

Next, I went to sort of a jerk press, 4 sets. Do not seem to be getting much hip drive. I followed this with power pulls, 3 sets of 3. (Went up to 245- in pounds, of course- for 2.)

Last, I did power cleans. 3 sets of 3. Again could not get the 'heavier' sets racked correctly. I swear, I wonder if it has to do wih my arm size? But how can I get the lighter ones, then?

I definitely need to lose a great deal of body mass. And my wrists are comletely tight!

Geez, I have a ****load of work ahead of me.

[Andy Dick]

Jesse,

Adrian suggested you stretch your wrists.  In case you are unsure how to do this.  There are 2 ways to do so. 

First, load up a bar with some weight so it doesn't lift off (135 should be sufficient) leaving the weight racked, with one arm grab the bar with front squat/clean grip as if it is racked on your chest.  With the opposite hand grab below your elbow and push pressure up on it to push the arm into proper rack position.  Hold that for a stretch.

Second, if you have a lifting partner, load up a bar with some weight so it doesn't lift off (135 should be sufficient) leaving the weight racked, grab the bar with both hands in the racked position on your chest.  Have your partner stand in front of you and push up on your elbows and hold the stretch.

For both exercises you may need to be in about a quarter squat in order to have the weight racked and work on the stretch.

While front squatting you can open the grip some and let the weight slide down to two fingers see if you can rack it that way pushing the elbows up.

You can also try to stretch the back some (the old pulling the arm across the chest) because this helps some people out also if they are extremely tight back there.

For extreme cases, you can take a lifting strap and wrap it around the bar (you cannot do this for cleans though), and hold on to the strap pieces after it is through the loop and rack the weight as you should.  Doing this each time you want to try to grab lower on the strap to get closer to the bar.

With the two methods (open grip and strap) you do these to help front squat, opening the grip on cleans if it helps you rack it but they need to be done in conjunction with stretching.  HIT A LOT OF STRETCHING.  From what it sounds like you need it.  Probably hold the stretches for 1-2 minutes static to get the flexibility.

Remember getting the flexibility will take some time it wont happen overnight but if you are religious with stretching (everyday a couple times a day) it will start to come.

Another note the strap and grip method is to allow you to continue to front squat/hit cleans (grip method) while working on flexibity.

Hope this helps some

[Jim Hooper]

Jesse, with all these movements and positions, think of the whole chain of joints that, if more mobile, will help you get into the correct positions.  You are sensing inflexible wrists, and they are definitely important in the racking position, but they are only 1/3 of the equation.  The more flexible you are (1) in the scapulae and shoulder girdle (picture moving your delts closer together in front of your chest), then (2) the "higher" your elbows will go.  The higher your elbows go, then (3) the less extension you'll need in your wrists.  (And vice versa.) 

Hit every link in the chain.  Use some inverted row type movements to loosen up your upper back (rack a bar, strap onto it, and hang from it in a close grip, upside-down pushup configuration with your feet up).  Feel that in your mid traps and rear delts.  Everything you've been doing in deadlifting in PL for years has been about cranking your shoulder blades back.  For the clean catch, you will be doing exactly the opposite basically.  Then, if you have somebody who can assist you, rack a bar with 100 kgs (225) on it in the front squat position (using straps as Andy suggests if you need to at first), then have your buddy or significant other gently push up on your elbows -- you should feel it in your upper lats and triceps.  Assisted stretching.  Eventually, you can do the same drill in the bottom position, but for now, its just about getting it racked solid standing up.

To get your squat lower, faster, pay extra attention to your Achilles/calf.  Yours has been operating with massive tonnage at a (roughly) 90 degree angle.  You need to get flexion in your ankle and get your shin and knee out over your toes.  It will hugely pay off in terms of being able to maintain an upright torso in lower and lower positions.  (The angles you get in your ankles, knees, and hips all "add up" to a good bottom position in the snatch, where the bar is directly over your ankle joints.)  The runner-type stretches against a wall or on  a step are okay, but they mainly stretch the gastroc, when the underlying soleus and the Achilles are the real limiter. Better by far is a seated calf machine, if you have one.  Put some weight on it and sit there for bouts of 30-60 seconds, letting the weight (modest, be careful) assist you.  The Achilles is a massive tendon and takes time to lengthen, but you can see significant improvement in a month.

For your hip joints, nothing develops the flexibility to squat deep better than squatting deep.  Squat as deeply as possible with no weight, holding onto a pole or the side of a power rack, whatever it takes to sit in there, stay there, relax there, and get the hips closer and closer to your heels.  Experiment with both the width of your feet (a little wider than the hip joints, but only a little, is the ideal to work toward) and also with the turnout of your feet (okay to be a little splayfooted).  Every skeleton is different, and freely experiment to find the angles that fit you best. 

Be patient, it gets better and better.  Nothing a powerlifter can't handle.  Its gonna seem like you are spending more time stretching than lifting for a while, but its time well spent in the long run.

Best of luck.

[Jesse Gibson]

Today, I did:

Wrist stretches in the front squat position as described to me. I got in the position using 145 lbs. and stood up and stepped back, held it there for 5-10 seconds, then re-racked in power rack. I repeated this 10 times.

Next was FS, I still used the arms crossed method. 145x5, 235x5, 285x5. Deep and smooth.

Then, Jump Squat (a high bar, narrow stance, back squat that you 'jump' the last six inches and catch bar at top- using snatch grip): I used 145 here to learn. Did six sets. The first three sets were a learning experience. The last three I did doubles and a triple. Got better as I went. Light but pleasing.

Next, Snatch grip pull and shrug. 145x5, 195x5, 235x3, 285x3. Easy, I'm getting a little more comfortable...

Power SN from hang: 105x3, 105x3, 145x3. Humbling... wasn't aware that 105 pounds actually existed...

SN from waist: bar and collars x 5x3, only about one rep on each was anywhere near acceptable. Actually none were. I just cannot get into a full squat with it. But I am trying!

This is KILLING my ego!! I am used to walking in and seeing fear on the patrons' faces, lol. Geez, I am weak as a mouse...