Sam's training

[sosso]

Thank you! I will soon

[sosso]

26/02

I had so much fun today! I went to a different gym and did some front squats, overhead press, power cleans and tried clean and jerk for the first time. I think it went pretty well. I'll have some photos and videos to post later.

Front Squat
1 x 10 x 20 kg
1 x 5 x 50 kg
1 x 5 x 80 kg
3 singles at 90 kg PB

I don't know why, but I'm more confident with front squat than back..

I will have a video of the front squat PB soon.

Strict Overhead Press
1 x 10 x 20 kg
1 x 5 x 30 kg
3 x 5 x 50 kg PB

Push Press
Singles at 65 kg & 70 kg

Power Clean
1 x 5 x 50 kg
5 x 3 x 65 kg PB

I'll have a video of these.

Clean & Jerk
3 singles at 65 kg

First ever attempt at these. It went alright..I'll have a video of these too.

[sosso]

Front squat video.. more will come later

Kinda bad form.. I was leaning forward a bit on the way up and could have kept my arms up higher.

90 kg

http://www.youtube.com/watch?v=xU63CoMf_Os

[ralst]

Good job on all the PBs.

For a max or near-max front squat, the form was fine, IMO. Anyways, keeping the arms up higher (as ninearms may or may not pop in to say: "leading out of the hole with the elbows") should prevent the forward lean as well.

[JP]

good work man. Aye, i agree with ralst, and had i been there would have been shouting "elbows up!! Head up!!"

[buzz]

Good work man, looks like a hardcore set up you've got! Aye, through with the hips and big chest on the frontie, but my heavy singles look exactly the same tbh

[baldy]

Does look like a cool hardcore gym. On the front squats, have you tried rolling the bar further down your arms so it rests on your shoulders more and against your throat?
Like this but with less plates

[sosso]

Thanks, I'll do my best next time I have to focus on pushing the elbows up and driving with the hips. Looking at the video I can see the bar is a bit low on my shoulders.

Thanks for all the advice!

Here's the video of the cleans.. you can't see the 2.5 kg plates on the sides, but they're there, I promise. You can hear them rattling around though!

http://www.youtube.com/watch?v=5_EH2P3I_xE

[sosso]

65 kg Clean and jerk video. First attempt. More farting around trying to get the bar to stay still on an uneven platform haha..

It is a pretty hardcore set up. It's this dark little room in the corner of a gym where hardly anyone goes.. I had the room to myself the whole time.

http://www.youtube.com/watch?v=B99GZ83XsAU

[bronco]

Looking strong! On the cleans you should get the bar closer to the body, at the moment it is about 10cm off the thighs which is about 10cm to much. I think you should get the hips lower in the start and have a stronger arch in the back.

In the jerk you should keep your weight on the whole foot during the drive and be sure to keep the upper body upright, in the video it falls forward a bit. Front foot should be more in front. Looks good for a first attempt though I have to say .

[sosso]

Thank you!

Yeah I noticed the bar is not close enough, so having my hips lower and the stronger arch should help keep it closer to me.

[sosso]

Some photos of where I trained yesterday

[sosso]

I planned to to deadlifts today, but my lower back was a bit sore, so i didn't want to push it.

I did some warm ups at 55 kg, 85 kg and 100 kg and then a couple of reps at 110 kg but was getting a bit sore.

So then I went and did some bench pressing..I figured enough time had passed since the last bench session.

Barbell Bench Press
1 x 10 x 20 kg
1 x 5 x 42.5 kg
1 x 5 x 62.5 kg
3 x 5 x 75 kg

Dumbbell Bench Press SS with Rows
4 x 6 x 30 kg .. heaviest they had at this gym.

Then I did some more cleans to practice my technique and I also set a new PB. By now my back was feeling alright. I'll give it some rest though and hopefully will go for a deadlift 1RM in the next couple of weeks.

Power Clean
1 x 3 x 50 kg
8 Singles at 70 kg PB

I think my technique has improved a bit. I tried to use the advice that you guys have given me, so thank you!

Video soon

[sosso]

70 kg cleans

http://www.youtube.com/watch?v=xdgnUuN5GvM
http://www.youtube.com/watch?v=X93YD5Ii64g

[bronco]

http://www.youtube.com/watch?v=X93YD5Ii64g

Looks to me like you manage to get the bar a bit closer, but probably you could get it even closer. Does it brush the thigh?

Also have to say I love the curls in the background .