Vegan Bodybuilding & Fitness

yeah! videos! I have to start doing them again. saw your writeup above. it is hard to not switch to power cleans when were getting tired. good news is your keeping the bar traveling in a straight line. It looks like your pulling the clean right off the floor. I slowly deadlift it to clear my knees (think of the hang position) and then clean it. looks like your pushed your elbows through good on the clean. it is important to keep them high. You can take a second and reset your grip for the jerk if you need to. I noticed you were doing split jerks. Those are the kind I like to. You didn't get very deep with the jerk I know you were doing light weight but you really want to pull yourself under the bar for the jerk. not sure if was the angle of the camera but it doesnt look like your were turning your front foot slightly inward on the jerk. That is the way I was taught to do it. Will be more secure at a higher weight. I do appreciate that you finished your jerk properly and safely with your step in! It takes a long time to get great form on this stuff. Im still working on it myself. But overall it looks good and it is great training protocol. As you mentioned as you get tired the form breaks down. just keep that in mind when going heavy. no time for injuries!

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you're right. I never thought to angle the front foot in! That's what I'm talkin' about! Thanks! and you're right. I didn't jerk low because I didn't need to in order to get under it.

and the reason I pull it from the floor is because when I try to only pull it to my knees it completely wrecks my rhythm. I'm not good at hang cleans, apparently. Although, it may not look like, but the initial pull of the floor isn't at the same velocity as the clean. I could probably stand to push my elbows through more.

THANKS Mary! I'm really enjoying these, so I'll continue to do them. I really want to hit 225 on the clean/jerk.

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"Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad." - Brian O'Driscoll

I have the same habit of you do of only going low when the weight is heavy and I need to but it is still good the practice the form even on the lighter weights if you can. It is harder to go from the hang at first because you don't have any momentum on the bar. If you practice form the hang at lower weights you will get it. like i said before these are little things to perfect the form. overall looks good and will get better the more you do them.

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This is interesting. Someone told me that you weren't supposed to squat that low when doing power cleans, it's more like a row and then bending your knees slightly just so you can get under the bar. But I've seen videos of people doing them multiple ways, and got confused, so I quit doing them for now until I get some kind of formal instruction.

adena! sorry I never replied to you! i didn't see it until now. anyhow, that didn't take too long. it was the TON of power cleans I did the other day that took almost an hour.

Those took maybe 40 minutes? I got all kinds of time now that rugby is over for the season. Time to get jacked! lol. But yeah, I aim for 2 hours in the gym 6 days a week.

It works for Kaz, Pudz, Klokov, Stoitsov, Xugang, Ray Lewis, Derek Poundstone, et al. Why not, eh?

also, i often don't worry about form too much. Generally, I'm of the opinion to just throw it in the direction it needs to go and/or just try to throw things through the ceiling. which is why I wasn't squatting very low on my power cleans before. Just trying to get them "right". I want to keep doing more of these lifts. I enjoy them more than the powerlifter 3 (save for deads, cause those rule!)

I gotta find someone to teach me snatches. those scare me. I do them with 75lb dumbells (one handed) no problems, but something about bar screws me up!

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"Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad." - Brian O'Driscoll

adena - if im understanding you correctly your asking the different between and regular clean (squat clean) and a power clean. Power is a term in oly lifting regarding what position you receive the bar in, So in a power clean your receiving the bar in an above parallel squat. Some people will call it the upright or standing position. But a regular squat clean you receive in the bar in a full squat below parallel. The video you saw probably have people doing both types of cleans. In jason video above the first come cleans are full squat cleans and then he moves to a power clean and then adds a jerk. Hope this helps. Cleans are great work!

At jason - if you can do them with dumbbells you can do them with a barbell. Make sure you grip is wide and use a light maybe even unloaded bar to learn the form. They are tough don't get me wrong because it is such a fast lift. your elbows have to e high and outside on the pull and you have to get yourself under it fast under your doing a power or muscle snatch.

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Thanks, MaryStella. I didn't realize those are two completely different types of cleans. That helps clear it up.

your welcome adena. it is an olympic lifting thing. applies to snatches too.

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wow. my lower back is completely wrecked. awesome. (not hurt, just super sore and telling me to shove off. so I will)

Started with Deads. I figured my new Abe Lincoln chin curtain would add about another 10lbs to my deadlift, but I didn't get the chance to find out too well...
135 x 10
225 x 5
275 x 3
315 x 1
335 x 1 (went up easy, but my back was toast. still is.)
355 x fail x 2 (hell, figured it was worth a shot. couldn't even get it off the ground. no confidence at all)
335 x fail (same story as above)

I'll give deads a week before revisiting them. I say that now. I give it until friday, at the longest...

Overhead squats (getting a feel for form and where I should have the weight centered. Not as hard as I thought they'd be)
95 x 6
100 x 6
105 x 6
110 x 6
115 x 6
120 x 6
125 x 6
130 x 3.

Dumbell Bench
60lbs x 6 for 5 sets.

upright row.
90lbs x 10 for 5 sets

side raises (i WAY prefer overhead pressing to lat raises...stupid back...)
27.5 x 10, 8, 8

alternating dumbell hammer curls
30lbs x 10/side for 3 sets

skull crushers
60lbs x 10, 10 10, 9, 10

dumbell shrugs
75 (heaviest in the gym...) x 3 sets of 40 reps. (stupid back again. I'd rather use the heavy barbell. )

Then I walked on the treadmill at 5mph at a 15% incline for 5 minutes while the football game started.

Now I'm icing my back about to watch Predator. The original one.

_________________
"Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad." - Brian O'Driscoll

Look at you go!! Awesome!!

I love your journal, it is always so upbeat and full of energy.

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vegan for the win!

HEY! thanks, doc!

At it again today. two and a half hours today! working up to the 3hr sessions that got Pudz where he's at (you know, except for the roid's, but whatever!)


bench (no spotter, my upper body buddy flaked)
95 x 8
135 x 6
145 x 6
155 x 5
165 x 3, 3, 3, 3, 2, 2 (would have had 3 on those last two sets, but no spotter made me not want to risk getting pinned like Ric Flair)

Overhead press
105 x 6, 6
115 x 3, 3, 3, 3, 3

tri pullovers
75 x 5, 5, 5, 5, 5

wide grip lat pulldown (back too sore for barbell rows...)
135 x 10, 10, 10, 10, 10

dumbell shrugs
75lbs each hand again, sets of 40, 40, 40, 40, 50 (these are a damn joke.)

seated incline curls
20lbs in each hand, but, it wasn't a dumbell. it was 2 10lb plates pinched together in each hand. work that grip! (a lot. these are brutal!)
sets of 7, 15, 12, 13, 12

Hanging leg raise (more grip...)
15lb dumbell between feet. 3 sets of 10

hanging oblique cruches
15lb dumbell between feet. 3 sets of 5 per side

decline crunches
25lb dumbell beneath chin for 3 sets of 10.

then i spent 20 minutes working on snatch form with an empty bar, then 65lbs then 95lbs. I got this. oly lifts are great!

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"Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad." - Brian O'Driscoll

nice work on the oly form lifts. I find it easier to work on the form as a warmup before I get tired and sloppy. love your ab set!

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http://www.myspace.com/MaryStellaStab
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thanks! Trying to get a thick midsection...

_________________
"Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad." - Brian O'Driscoll

yeah good policy

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Radical simply means "grasping things at the root." - Angela Davis

Was in the gym forever today, and didn't really do a lot, but I had fun! and i figured out the fastest way to that "i'm gonna throw up" nauseous feeling...

long warm up with shoulder presses/snatches/cleans/front squats with just the bar.

Clean/front squat. Clean each set once, front squat it for said # of reps.
135 x 5
140 x 5
ACK! my log is disappeared on my phone!!! what gives!?!? OH NO!
anyhow, from memory,
145 x 5
150 x 3
155 x 3
160 x 1
165 x 1
170 x 1
175 x 1
180 x 1
185 x 1 (pr tie)
190 x BIG OLE FAIL!
190 x 1 (5lb pr, but had to drop to a knee, but kept weight up and recovered it. Does that count?)
Just in case that doesn't count, I hit a SUPER clean (as is textbook. no pun intended)...
195 x 1 (10lb pr)
200 x fail

1 legged squats. pistol style.
10lbs x 4 per leg
20lbs x 3 per leg
30lbs x 2 per leg
40lbs x 1 per leg
50lbs x 1 per leg
55lbs x 1 per leg
60lbs x 1 per leg
up to this point, all super clean, keeping the unused leg out in front, but that's about the end of that)
65lbs x 0 per leg
65lbs x 1 per leg
70lbs x 1 per leg (fucking amped at this point. gonna max out the dumbells on this, too!
75 x 1 per leg (pretty clean. though, boy I should document this... SO i did, and hit another
75 x 1 per leg (pretty ugly, BUT, up and down on one leg, the unused one never touches, so I'm counting it. Video to be posted as soon as it's uploaded.
YAY!

Neck curls (this is the "I'm gonna puke" exercise..)
one set of 20 each to the front, to the back, to the side, to the side. 20lb dumbell on head/face. good times.

then i left.

_________________
"Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad." - Brian O'Driscoll