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Training Log: Sean Urquhart

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SeanUrq View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 2/07/13 at 8:27pm
Thursday - 2/7/13

After my favorite barbell was trashed, I tried to contact some crossfit gyms around my area but didn't have any luck. So I splurged and bought myself a present.  New bar arrived today. I ordered the Burgener/ Rippetoe barbell. Its the first time I've ever owned a nice barbell so this is my new baby...lol. 

Lower Emphasis

Box Jumps
   10 total jumps

Speed SSB Front Squat (gonna stick with straight weight for a while)
   135 x 5, 5
   185 x 3
   205 x 3
   215 x 3, 3, 3, 3, 3

Hip Snatch
   135 x 3, 3
   165 x 3
   185 x 2
   205 x 2
   220 x 2
   230 x 2, 2, 2

Explosive Good Mornings (really emphasized the negative with the lighter weight and then explode)
   135 x 5, 5, 5

Hatfield SSB Squat
   405 x 12

Ghetto GHR
   BW x 6, 6

Core Grappler
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Sean Quote  Post ReplyReply Direct Link To This Post Posted: 2/08/13 at 6:42am
There is no buyer's regret in owning a good bar. Thumbs Up
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 2/08/13 at 9:11pm
Friday - 2/8/13

Upper Emphasis

Exp Med Ball Press
   10 total reps

Incline Bench
   135 x 5, 5
   185 x 5
   225 x 3
   255 x 3
   275 x 5, 3, 3
   255 x 5, 5

Strict OHP
   185 x 3
   200 x 3
   215 x 3, 3, 3

DB Rows
   6 x 10

Upper Back
Arms
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 2/10/13 at 7:13pm
Saturday - 2/9/13

Throws Practice

LWFD
   1 turn x 5
   Full x 15 (Things finally clicked on my last 3 throws and went 71+)

I had been trying to get some separation during my cast and first turn but everything felt terrible. I then went back to slowing down my cast and first spin and everything felt much better. 

Had planned on more events but got a call that the family was celebrating Chinese New Year...so I had to shut it down early.



Sunday - 2/10/13

Lower Emphasis

Seated Box Jumps
   38" x 4
   44" x 4

Front Squat
   135 x 3, 3, 3
   185 x 3
   225 x 3
   275 x 2
   315 x 1
   335 x 1
   (Add Belt)
   360 x 1
   335 x 5, 5

Snatch Grip High Pulls 
   (below knee to chin height - used pvc to make sure I hit the height/full extension on each rep)
   135 x 3, 3
   155 x 3, 3
   185 x 3
   200 x 3
   215 x 3
   225 x 3

Paused Front Squat (3 second pause)
   295 x 3, 3

Speed Deads (dead-stop each rep)
   225 x 3
   275 x 3
   315 x 3, 3, 3, 3

Core
Upper Back
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 2/12/13 at 9:01pm
Tuesday - 2/12/13

Upper Emphasis

Open Stone Footwork (Glide) x 20
Hammer Winds x 10

Exp Med Ball Press
   10 total reps

Push Press
   135 x 5, 5
   185 x 3
   225 x 2
   255 x 2
   275 x 1
   (add belt)
   290 x 5, 4, 3
   260 x 8

Speed Incline Bench
   195 x 3, 3, 3, 3, 3, 3

Weighted Chins
   +50 x 8, 6, 6

Fat Rope Chins
   BW x 10, 10

Upper Back
Core
Arms
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 2/17/13 at 12:49pm
Wednesday - 2/13/13

Throws

HWFD x 12 (Two throws at 39+)

  ** This would be a huge improvement over anything I've ever thrown before, practice or games. However, I had to use straps b/c I'm still throwing in a swamp. So I'm just gonna assume that when I go back to the the hook without straps I'll lose a couple feet.

LWFD x 6 (majority around 70)


Thursday - 2/14/13

Lower Emphasis

Had to make things quick before celebrating Valentines with the wife.

Seated Box Jumps w/ barbell
   36" x 12 total jumps

Speed SSB Front Squat
   135 x 5, 5
   185 x 3
   205 x 3
   230 x 3, 3, 3, 3, 3

Hip Snatch
   135 x 5, 5
   155 x 3
   175 x 3
   195 x 3
   205 x 3
   215 x 3

That's all I had time for.


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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 2/17/13 at 12:52pm
Saturday - 2/16/13

Upper Emphasis

Exp Med Ball Press
   15 total reps

Incline Bench
   135 x 5, 5
   185 x 3
   225 x 3
   255 x 3
   275 x 6, 4, 3, 3

Standing Strict OHP
   185 x 3
   205 x 3
   220 x 3, 3, 3

Rows
   4 x 10

Arms
Upper Back


Open Stone Footwork 
   Glide x 20

Hammer Winds
   Light x 5
   Heavy x 5

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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 2/17/13 at 8:44pm
Sunday - 2/17/13

Lower Emphasis

Seated Box Jumps
   13 total jumps - up to 47"

Front Squat (1-5-3-3)
   135 x 5, 5
   185 x 3
   225 x 3
   275 x 2
   315 x 2
   (Add Belt)
   340 x 1
   370 x 1
   345 x 5 (PR), 3, 3

Snatch (from ground) + High Pull (from hang)
   135 x 2/2
   155 x 2/1
   180 x 2/1
   195 x 2/1
   210 x 2/1
   220 x 1/1

Clean Grip Snatch
   135 x 5
   160 x 3
   175 x 3
   185 x 2

Paused Front Squat (3 secs)
   305 x 3, 3

Ghetto GHR
   BW x 8, 6, 6

Core
Upper Back
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 2/19/13 at 9:05pm
Tuesday - 2/19/13

Upper Emphasis

Exp Med Ball Press
   10 total reps

Push Press
   135 x 5, 3
   185 x 3
   225 x 2
   250 x 2
   280 x 1
   (add belt)
   300 x 4, 3, 3 

* tried for 5 but couldn't lock out the 5th rep. 
**This is quite an improvement though, about two months ago I barely got this for 3 reps.

Speed Incline Bench (try to press before touching chest)
   185 x 3, 3
   205 x 3, 3, 3, 3, 3

Weighted Chins
   +50 x 8, 7, 6

Grenade Ball Chins
   BW x 10, 10, 8

* I really liked these compared to the normal fat rope chins. When I spread the grenades farther apart on my rack, I feel a better contraction in my lats than during normal chins. Maybe this will add some size to my back. Let's hope.

Upper Back
Core

Eventually I'll post some videos on youtube. I have a couple of my bigger lifts that I record on a regular basis. However, last time I tried to load a video it said it would take 30 minutes to load, so I said screw it. I'll try again when I have a chance in the next couple days.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 2/21/13 at 8:58pm
Thursday - 2/21/13

Lower Emphasis

Seated Box Jumps (36")
   +Bar x 7 

Depth Box Jumps
   (16" drop to 44" box) x 7

Snatch (rep 1 = floor, rep 2 = hip)
   190 x 2
   205 x 2
   215 x 2
   225 x 2
   235 x MISS - got the bar overhead but couldn't get underneath
*** This seems to happen every time the weight gets to 235 or higher when I start from the floor. When I am just doing Hip Snatch, I can get under and secure the weight. 

??? hmmmm - ANY IDEAS???

Snatch High Pull (broomstick set to top of shoulder - hit for height)
   245 x 3
   255 x 3, 3

Speed SSB Front Squats
   185 x 2
   205 x 2
   225 x 2
   245 x 2, 2, 2, 2, 2
   225 x 2
   205 x 2

Explosive Good Mornings (set pins just above belly button - each rep from dead stop)
   135 x 5
   155 x 5
   175 x 5

*** Lately, I have been getting extreme sharp shooting pains on my left upper glute/lower back that shoots down my glute and into the outer part of my thigh. The pain usually stays for a couple days and is constant (sitting, standing, bending at the waist). It seems that it coincides when doing good mornings and allowing my upper back to go to parallel or further. The method today felt much better. We shall see how I feel tomorrow.

SSB Reverse Lunge
   185 x 8, 8

I wrote quite a bit tonight - All suggestions are welcome. Thanx.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 2/22/13 at 9:46pm
Friday - 2/22/13

Upper Emphasis

Exp Med Ball Press
   15 total reps

Incline Bench
   295 x 1
   280 x 5
   265 x 5
   255 x 5, 5

Standing Strict OHP
   195 x 3
   210 x 3
   225 x 3
   240 x 2, 2

DB Rows
   100 x 15
   120 x 12
   140 x 10, 10, 10
   100 x 25

Upper Back
Core
Arms

Good news, my back feels much better after regulating my depth on good mornings yesterday.

Also, after reviewing some video, I think my snatch may be having trouble because my second pull is too soon. I'll try to fix this next workout and see how things pan out.


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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 2/23/13 at 9:30pm
Here is video of the power snatches from the other day. Any hints/tips are appreciated.



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Post Options Post Options   Thanks (1) Thanks(1)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/23/13 at 9:58pm
Sick garage and/or basement gym...my dream right there.

I'm no expert but they look really good to me
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 2/24/13 at 2:09pm
Thanx, 

I have been slowly adding to my garage for a while now. I love lifting in my own space versus a gym. The only drawback is Cleveland weather...90 and above in the summer and 20 or lower in the winter (I don't have any fancy heaters Cry). 

The deal is, I get one half of the garage for weights, tools, and mower, while my wife gets her half for her car. She has lots of space...I am starting to feel cramped...lol.

The snatches usually feel great until I get past 225. Then I feel like everything falls apart.

I'll post a video of my miserable fail at 235 for comparison.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 2/24/13 at 2:15pm
Here is a video of my missed attempt at 235. Maybe someone will notice a comparison from 225 to 235. I'm confused as to why I fail every time at this weight when I can hip snatch 245 on a good day.


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/24/13 at 3:37pm
You body never dropped under it. You dont need to do a full squat catch but your body just stays tall, no drop at all. Might help?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 2/24/13 at 9:15pm
Sunday - 2/24/13

Lower Emphasis

Seated Box Jump
   8 total jumps up to 50"

Front Squat
   300 x 2
   330 x 2
   350 x 2
   370 x 2
   385 x 2
   *** Wore wraps starting at 350. I had never worn wraps before and I just felt like trying 'em out. They were extremely loose but I felt like they helped somewhat out of the hole. 

Hip Snatch
   135 x 3, 3
   155 x 2
   175 x 2
*** Began practicing dropping under to catch the bar in a semi-full snatch position. I need to teach myself to get under the bar. After 175 dropping under felt pretty weird. I'm gonna start practicing this each time I snatch and eventually I'll be able to drop under the heavier weights.
   195 x 2
   210 x 2
   220 x 2
   230 x 2
   235 x 2

Paused Front Squat (3 count in hole)
   295 x 3
   315 x 3, 3

Speed Deadlift (each rep finished on toes with shrug)
   315 x 3
   350 x 3
   370 x 3, 3, 3

Core


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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 2/25/13 at 9:43pm
Monday - 2/25/13

Throws Practice

I am thinking the full moon tonight has given me some sort of strange werewolf powers cuz I dropped some bombs on the hwfd. 

Best of the 2012 season on hwfd 34'11''

Tonight's practice was on a whole other level. Now granted, I used straps because I throw into a field with about 3 inches of standing water covering most of the area but still, I've never put the hwfd out that far. I was pretty pumped to say the least.

HWFD 
   8 throws 
1 @ 42
4 @ 41
3 @ 37 - 39

LWFD
   8 throws
1 @ 72
1 @ 71
3 @ 70
3 @ 67 - 69

Here is some video of the hwfd. I think this was one of the 41' throws. You can see the kurplunk when the weights lands in the lake.



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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 2/26/13 at 8:48pm
Tuesday - 2/26/13

Upper Emphasis

Today was totally blahh. Everything felt heavy and slow, def a -10% kinda day. I think the fact that I had great +10% workouts on Sunday and Monday meant that today was a much needed reality check.

Exp Med Ball Press
   8 total reps

Push Press 
   255 x 2
   285 x 2
   300 x 2
   310 x 2
      *** Was planning on 310 - 3 x 3 but when all the warm-ups felt terrible I knew today was not the day.

Speed Incline Bench (aka my grandma lifts faster than I did tonight - no explosion)
   185 x 2
   200 x 2
   215 x 2, 2, 2, 2, 2

Decided at this point that it was futile to keep pushing when it just wasn't there so everything after this was all pump. After all, I gotta make sure my arms totally swole when I bust out my xxxxschmedium Ed Hardy shirt this weekend at the Arnold...lol.

Grenade Ball Chins
   BW - 8 x 8

Upper Back 
Arms
Core
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 2/28/13 at 8:59pm
Thursday - 2/28/13

Lower Emphasis

Full Power Snatch
   195 x 1
   205 x 1
   215 x 1
   225 x 1
   230 x 1
   235 x 1
   240 x miss, miss, miss (figured I might as well give it a try as it was only 5 lbs more)



Finally conquered 235 in the full power snatch. This weight has been a real struggle the past few months but tonight it was all mine.

If I can keep working on getting under the bar I know my numbers will continue to go up. Also, it looks like I don't get full extension on my pull as I barely come onto my toes and my feet don't move at all. Any thoughts???


High Bar Oly Squat
   275 x 3
   315 x 3
   365 x 3
   405 x 3
   365 x 3
   315 x 3

3 Phase Snatch High Pulls (to just below eyes)
(1 - Floor, 2/3 - Below Knee, 4/5 - Hip)
   185 x 5, 5
   205 x 5, 5

Step-Ups
   135 x 10, 10

HH Winds - 8
LW Winds - 5
Open Stone Footwork - 20



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Post Options Post Options   Thanks (1) Thanks(1)   Quote Sean Quote  Post ReplyReply Direct Link To This Post Posted: 3/01/13 at 9:04am
You're rushing it a little when it gets heavy. Pretty natural reaction. What you have to do is fight a couple tendancies most of us have:
 
1) Thinking "Get under it!". ALWAYS KEEP PULLING. That's what you need to focus on. This will also help those forehead-level pulls from failing. Those are made lifts except for one thing: you're thinking about putting the bar over your head and not about pulling yourself UNDER the bar. There's always a point where the bar becomes motionless. At that point, it's your BODY that has to move, not the bar.
 
2) Not staying shoulders ahead of the bar. You want to keep that thing nice and close. Easier to do from the hang than the floor because the transition past the knees tends to tell most of us "GO!" when really, we should be waiting until mid-thigh or so to really explode and shrug.
 
Overall, though, looking really good.
 
Great footwork on the WFD.
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Post Options Post Options   Thanks (1) Thanks(1)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 3/01/13 at 9:22am
wfd looks good.. 41 is big, good work
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 3/01/13 at 9:36pm
Friday - 3/1/13

Upper Emphasis

Exp Med Ball Press
   16 lbs. x 8 total reps

Incline Bench
   250 x 2
   270 x 2
   285 x 2
   295 x 2
   270 x 5, 5

Standing Strict OHP
   210 x 4
   220 x 3
   230 x 2
   240 x 2
   230 x 2
   220 x 3
   210 x 4

Meadows Rows
   5 x 10

3-Board Close Grip
Fat Bar Curls
Blast Strap Rear Laterals
Hanging Leg Raise w. added weight

Leaving tomorrow with the wife to visit some friends in Cbus and then watch the games on Sunday at the Arnold. Should be a nice way to end a sh*tty week at work. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 3/01/13 at 9:39pm
Originally posted by Sean Sean wrote:

You're rushing it a little when it gets heavy. Pretty natural reaction. What you have to do is fight a couple tendancies most of us have:
 
1) Thinking "Get under it!". ALWAYS KEEP PULLING. That's what you need to focus on. This will also help those forehead-level pulls from failing. Those are made lifts except for one thing: you're thinking about putting the bar over your head and not about pulling yourself UNDER the bar. There's always a point where the bar becomes motionless. At that point, it's your BODY that has to move, not the bar.
 
2) Not staying shoulders ahead of the bar. You want to keep that thing nice and close. Easier to do from the hang than the floor because the transition past the knees tends to tell most of us "GO!" when really, we should be waiting until mid-thigh or so to really explode and shrug.
 
Overall, though, looking really good.
 
Great footwork on the WFD.

Thanx for the help Sean. I def see what you mean by keeping the shoulders in front and ahead of the bar. 

Should the second pull look more like an RDL in order to keep the shoulders ahead of the bar?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 3/01/13 at 9:42pm
Originally posted by jsully jsully wrote:

wfd looks good.. 41 is big, good work

Thanx Jake,

Much of my improvement I contribute to your blog. I first started reading your stuff about a year ago and have really tried to implement what you talk about technique wise. 

Do you notice a significant decrease in your distances when you are not using straps?

I am only curious b/c I have not been able to throw without straps yet this off-season. Living in northern Ohio means rain or snow for most of the winter months and sloppy conditions for a hook-grip.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Sean Quote  Post ReplyReply Direct Link To This Post Posted: 3/01/13 at 9:44pm
That really varies from lifter to lifter. Some guys are very much in that position and others are a lot more upright. You're tall and long so you probably wont be able to pull off a full RDL like that, but if your conscious of the shoulders thing and brush your thighs with the bar you'll find your position.
 
Watch your hang stuff, though. You'll notice you don't drop nearly as much as you think to hit power positions.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 3/04/13 at 8:53pm
Monday - 3/4/13

Lower Emphasis

Seated Box Jumps
   Bar x 8 total jumps

Front Squat
   315 x 2
   345 x 2
   (added belt and loose wraps)
   375 x 1
   400 x 1 (I thought this was 390 - whoops)
   410 x 1 PR (moved pretty fast - probably good for a few more pounds)



Power Snatch (Floor/Hip)
   190 x 1/2
   205 x 1/2
   215 x 1/2
   225 x 1/2, 1/2

Tried to keep my shoulders over the bar from the beginning of the lift off the ground but things never quite felt right. I'm gonna have to play around with this till I find my groove. 

Snatch from the floor felt slow and awkward - Snatch from hip felt great

Paused Front Squat
   315 x 3, 3, 3

Explosive Good Mornings
   135 x 5
   155 x 4
   175 x 3
   185 x 3

Ghetto GHR
   BW x 8, 8
Mean Well, Speak Well, Do Well
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Sean View Drop Down
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Post Options Post Options   Thanks (1) Thanks(1)   Quote Sean Quote  Post ReplyReply Direct Link To This Post Posted: 3/05/13 at 7:32am
Two things:
 
1) SKRONG.
 
2) I have that same rack :)
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SeanUrq View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 3/05/13 at 9:16pm
Thanx Sean,

I bought that rack years ago and it works great. It rattles and shakes but so far it hasn't crumbled to the ground Smile.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 3/05/13 at 9:23pm
Tuesday - 3/5/13

Upper Emphasis

Open Stone Footwork
   Glide x 20

Hammer Winds
   Light x 5
   Heavy x 5

Exp Med Ball Press
   10 total reps

Standing Strict OHP
   195 x 2
   210 x 2
   225 x 2
   240 x 2, 2
   215 x 5, 5

Weighted Chins
   +50 x 6, 6, 6

Grenade Ball Chins
   +25 x 6, 6
   BW x 10

Incline DB Press
   80 x 15, 15

Blast Strap Rear Laterals
Tri Ext
Curls

Taking the next few days off from lifting while I go to camp with my 5th grade students. Should be back in the gym by Saturday.
Mean Well, Speak Well, Do Well
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