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Old 05-17-2017, 11:26 PM   #3301
Syndr0m
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Re: Skinny to huge transformation log

behind the neck, I ment that having the bar behind your neck forces a more correct and straight dip/drive simply due to having the bar behind you, and should help me drill proper body placement and balance

re extension: that might explain why my feet didn't lift at all and I was even still wiggling my toes just before the split, since I was trying with <=50% of my max.

Either way, I've noticed that for the past half year or so I've always dipped nice straight down but that my entire weight travels forward on the drive onto the balls of my feet, causing me to lean forward. It seems hardly noticeable at times but playing in slomo and especially going back and forth around that moment it's super obvious that suddenly my knees move forward and my body follows along.

I'll try focusing harder on midfoot/heels. Which is actually a cue that's been in there before already, I remember BTM said it once, but I prefer disregarding anything he says, because he doesn't even lift. (I know you're reading this BTM, for shame)

Last edited by Syndr0m; 05-17-2017 at 11:37 PM.
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Old 05-18-2017, 09:53 AM   #3302
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Re: Skinny to huge transformation log

Quote:
Originally Posted by Syndr0m View Post
^ Interesting, care to expand a little? I think I know what you're going to say, but I still want to hear it.

@DT yeah, I film myself pretty much every session at least a few times per problematic lift and analyse by myself on the spot, but I generally only end up posting the better ones. Good tip.
Yeah... post the worst ones.
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Old 05-18-2017, 10:21 AM   #3303
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Re: Skinny to huge transformation log

Will you post your worst nudes if I do?
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Old 05-18-2017, 10:28 AM   #3304
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Re: Skinny to huge transformation log

I'll post the worst ones I've ever taken.
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Old 05-19-2017, 08:56 AM   #3305
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Re: Skinny to huge transformation log

05/19

Rack Jerks
1x2x40
2x2x50
2x2x60
4x2x70

Tried keeping the balance through my heel on the drive. Went better on some reps than on others. Noticed something new strange, when I jerk the bar first is kind of in front of me and then I'm slowly bringing it back in the proper position. This definitely also is working against me a ton on heavy attempts.

Any idea what's going on or how to fix it? I tried the cue "up and back" but didn't really seem to immediately help.

You can especially see it on set 3 and 4 in the vid. This is a pretty big wtf to me so please tell me what to do.



Back Squat
3x70
3x100
3x120
3x130
3x140
3x150
3x155 PR (342lbs)
3x160 PR (353lbs, can I call it 355? I used a lot of clips)

Pull Ups
8,7,6,5,4

Squats starting at 1:00
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Old 05-19-2017, 11:01 AM   #3306
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Re: Skinny to huge transformation log

you are starting your dip by pushing your hips back and leaning forward. From there you are already facked. You drive forward and have to jump forward to catch it.

The dip should be 100% knee. Keep your torso perfectly vertical and bend your knees only. Think like your torso is a glass of water full to the brim that you don't want to spill, so you can't tilt at all. It is very different from the top part of a squat.
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Old 05-19-2017, 11:08 AM   #3307
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Re: Skinny to huge transformation log

LOL I'm glad Mihkel doesn't read my log, pretty funny after that thing in your log. I'll definitely give that a try.
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Old Today, 10:29 AM   #3308
Syndr0m
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Re: Skinny to huge transformation log

First day with Yang finished. I had no idea what to expect and to be honest started wondering a bit whether it was really going to be that much more valuable than the Ma Strength camp. The total time spent training will be much smaller with him (once a days) and after paying the hotel and 3x/day food etc it's actually not THAT much cheaper in the end and all things considered. And no seminars. Actually I now believe the MaStrength camps are priced fairly well. FYI I pay Yang $100 per 3hr training session.

That being said, after the first session I'm so so happy I did end up making this decision. This is the first time for me working with a real-life coach ever since I feel like I "understand" the lifts. My foundation is a ton better than what it was last year with the girl, and it makes the entire thing just go much more smooth. Also Yang is a much much better coach than her. The language barrier was not problematic at all, my Chinese is just good enough to interpret the back-and-forth feedback in between lifts, and for any in-depth explanation we just used a translation app which worked well enough. The thing that makes me realize most that this was the best decision, is that I get his full-on 100% attention for the entire session. He watches my every single set and rep, and constantly corrects and adjusts me. There is just no way this could ever be achieved in a group camp.

Session started with a super basic warmup and some stretching followed by a short massage (him standing op top of me and stepping on my hamstrings, upper back, lower back, the insides of my biceps and forearms). Then he performed some really painful stretching on me.

Today was snatch basics day. I spent the past half year learning the Russian methods from Polovnikov and Yasha, and what I was taught today was ENTIRELY different. Not even close to the same. In the snatch setup Yang wanted my ass low as ****, the entire emphasis was in a straight and high as possible chest, and lower back ultra tight and I guess even kind of overextended. This put my ass below parallel. Balance was to be kept on toes or balls of feet at all times and heels coming off the floor was considered okay. Arms should stay neutral and even kind of back. He said the entire emphasis of this was to get the quads working as much as possible during the pull and not to worry about any other muscle group. I guess this doesn't come as a surprise as it's being told everywhere, but to go through the thing with him after having worked with Vasily for 6 months - it still felt mindblowing to me.

(In the Russian group they really hammered the importance of all muscle groups working together, ass/hips much higher, shoulders rolled forward extensively and feeling the entire foot on the floor)

I feel like the learning process went very smooth, I was making better and better reps consistently and flaws disappeared quickly. He said he was surprised by how well I responded to his teaching. Strangely enough, the biggest mistake I kept making was too much arm pull. Something I had never really seen or heard before in any of my videos. "Fansong" (relax) was the most used cue by far today. We focused a lot on the tempo of the lift and hearing the bar rattle at both extension and lockout. Today all snatches were supposed to be all high. I asked him if close/fast/low is so important in Chinese system, then why are we snatching high? He said because if I still make too many mistakes during the extension, it has no use to try and get low already. First full and proper extension and tempo must be learned, we'll get back to low later this week.

Snatch, first a bunch of work with the bar, then triples for handful of reps each set, worked up to 60kg and he said it looked super easy.

Then we did some kind of high hang snatch high pull, 10 reps consecutive without any pause, focusing on keeping elbows ultra high and bar super close. 4x10x30kg then 4x10x40kg. He said the point was to ingrain the movement pattern of keeping the bar as close as possible.

Last were heavy pulls. Again way different than the Russians. He emphasized the importance of heavy pulls as a staple of any program regardless of the athlete's level, and they should be used to support leg and waist strength. The Russian programming (which was kind of Class3 type programming) never had pulls higher than 100% in there. Today we worked up to triples at 125kg after I said my max snatch was around 80kg. I'm supposed to keep increasing my heavy pulls and build my strength in the positions we learned.

After the session another massage by him, the same as before. When I changed my shirt he said my upper back looks great, lower back underdeveloped, and chest massive. He asked me why I had such a big chest, I said I had no idea and my mom gave it to me. He laughed, I laughed, good times.

Only downside is my hands are completely ****ed up after D1, and tomorrow is going to hurt. Lost skin at 3 places on both hands, and not the ones where it usually happens. Now it's right in the middle of my palm, upper part of my thumb, and middle of my pinky. Lol, fack.

Oh, another sad part is that today suddenly out of nowhere there were a bunch of officials and coaches in the training hall, so we could not go there. We had to go to his own private gym 30+ mins into the city, which kind of rustled me in the beginning, but didn't end up mattering at all. He picked me up and dropped me back off at my hotel.

I'll try to get some cool pics/vids this week for sure.
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Old Today, 01:50 PM   #3309
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Re: Skinny to huge transformation log

Sounds like a cool experience! Hope the rest goes well also.
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