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.
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.
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
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
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
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