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    (Original post by Megaloblastic)
    So heres a vid of my hang clean form, im going to learn to do power cleans - its like the second time Ive done them, so any constructive criticism is welcome

    Good start. Good thing: nice explosive rotation of the elbows. You're getting under and racking very quickly, nice. Thing to work on: you're just pulling with your arms. You're arms bend as soon as the bar moves upward. Try dipping down some more, jump, shrug and thrust your hips into the bar on the way up. Try not to bend your arms too soon, let the momentum of the bar carry it up and just focus on rotating your elbows under and racking it.

    You may need to add some more weight to get a feel for it. I found it hard with very light weights.
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    Thanks :yy:

    I see what you mean about the arms, I'll give it another go on friday when I go down the gym and get another vid up
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    (Original post by Megaloblastic)
    Thanks :yy:

    I see what you mean about the arms, I'll give it another go on friday when I go down the gym and get another vid up
    Also, have your arms at least parallel to the floor or higher....

    if you point your arms inwards, theres a fleshy part o your deltoids where the bar can go, but yea as smed said...

    thrust the hips > jump > shrug > get under + stamp and rack.
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    You can also ask Charles Staley over on Rip's forum. He has a Q&A for the O-Lifts, and he's nicer than Rip.

    http://startingstrength.com/resource...ad.php?t=14983
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    Week 4 day 3

    Squat:
    75 x 5
    80 x 5
    85 x 5
    90 x 5
    95 x 3
    70 x 8

    Bench:
    57.5 x 5
    60 x 5
    62.5 x 5
    65 x 5
    67.5 x 3
    50 x 8

    Went up easy

    Row:
    45 x 5
    47.5 x 5
    50 x 5
    52.5 x 5
    55 x 3
    50 x 8


    Did some more hand cleans with 45kg. Forgot to film them, but I think they are getting better with regards to not bending the arms too soon, I think i need to stretch my triceps and wrists a bit to help getting into the rack position better.
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    Week 5 Day 1

    Squat:

    75 x 5
    80 x 5
    85 x 5
    90 x 5
    95 x 5

    Squats were easy today

    Bench:

    57.5 x 5
    60 x 5
    62.5 x 5
    65 x 5
    67.5 x 5

    Werent too bad, new PB tho

    Pendlay Row:
    45 x 5
    47.5 x 5
    50 x 5
    52.5 x 5
    55 x 5
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    Week 5 Day 2

    Squat:
    50 x 5
    60 x 5
    72.5 x 5
    72.5 x 5

    Deadlift:

    115 x 5
    120 x 5
    125 x 5
    130 x 5

    Press:
    40 x 5
    42.5 x 5
    45 x 5
    47.5 x 5


    I think I managed to break one of the bars while deadlifting... Did my last rep and as I set it down the screw thing popped out at the end. Now the spin thing keeps sliding off...

    Oh well, nows theres only one barbell between 2 racks, a decline bench and a flat bench. And it has to be the **** one where the markings are ****** up :cool:
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    hahahahahaha nice...you breaking pbs yet?
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    (Original post by cowsforsale)
    hahahahahaha nice...you breaking pbs yet?
    I got a new PB for bench. Squat, deadlifts, press I put a lower weight than my 5 rep max into the spread sheet because im using smaller increments, But I should get new ones in the next few weeks :yes:
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    good shiz!
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    Week 5 Day 3

    Squat:
    77.5 x 5
    82.5 x 5
    87.5 x 5
    92.5 x 5
    97.5 x 3
    70 x 8

    Bench:
    57.5 x 5
    60 x 5
    62.5 x 5
    65 x 5
    67.5 x 5
    70 x 3
    50 x 8

    Row:
    47.5 x 5
    50 x 5
    52.5 x 5
    55 x 5
    57.5 x 3
    45 x 8
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    Week 6 Day 1

    Squat:

    77.5 x 5
    82.5 x 5
    87.5 x 5
    92.5 x 5
    97.5 x 5

    Bench:
    60 x 5
    62.5 x 5
    65 x 5
    67.5 x 5
    70 x 5

    Row:

    47.5 x 5
    50 x 5
    52.5 x 5
    55 x 5
    57.5 x 5
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    Week 6 Day 2:

    Squat:
    50 x 5
    60 x 5
    72.5 x 5
    72.5 x 5

    Deadlift:

    120 x 5
    125 x 5
    130 x 5
    135 x 5

    Press:

    40 x 5
    42.5 x 5
    45 x 5
    47.5 x 5


    There was this girl on the leg press machine reading a book. She had the pins set to lowest it would go and she was sat on it for like 30 mins.

    When will they learn
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    Week 6 Day 3

    Squat:
    80 x 5
    85 x 5
    90 x 5
    95 x 5
    100 x 3
    75 x 8

    Bench:

    62.5 x 5
    65 x 5
    67.5 x 5
    70 x 5
    72.5 x 3
    52.5 x 8

    Rows:

    50 x 5
    52.5 x 5
    55 x 5
    57.5 x 5
    60 x 3
    47.5 x 8
    • Thread Starter
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    Week 7 Day 1

    Squat:
    80 x 5
    85 x 5
    90 x 5
    95 x 5
    100 x 5

    Bench:
    62.5 x 5
    65 x 5
    67.5 x 5
    70 x 5
    72.5 x 5

    Row
    50 x 5
    52.5 x 5
    55 x 5
    57.5 x 5
    60 x 5


    Squat for check its only got 3 reps in the vid because my friend stopped filming to spot



    I would have usually used a belt on my final set, but I didnt have a belt with me, and the one they had in the gym broke on my friends set because it was a cheap Velcro one with a plastic clip :yy:
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    Nice squatting

    Nice shoes too
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    Week 7 Day 2

    Squat:

    50 x 5
    60 x 5
    75 x 5
    75 x 5

    Deadlift:

    125 x 5
    130 x 5
    135 x 5
    140 x 5

    Happy with deadlifts, they seem to be going up nicely

    Press:
    40 x 5
    42.5 x 5
    45 x 5
    47.5 x 5
    50 x 5
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    (Original post by commandant)
    Nice squatting

    Nice shoes too
    Correct me if I am wrong but is he not squatting too deep there ? :confused:
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    (Original post by Guvnor)
    Correct me if I am wrong but is he not squatting too deep there ? :confused:
    too deep?

    there's no such thing


    the only thing I would say is his lower back rounds a little when he gets to depth, but he knows this, and is sorting it
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    (Original post by commandant)
    too deep?

    there's no such thing


    the only thing I would say is his lower back rounds a little when he gets to depth, but he knows this, and is sorting it
    Fair enough
 
 
 
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