That's a good video.
I have pretty decent shoulder mobility but do have a tendency to get into internal rotation when I am sitting and that creates a chain reaction where your entire back is then not in a good position and fatigue sets in faster.

Yeah, chain reaction. So true. I sometimes turn onto my shoulder in the middle of the night and I can't even imagine what kind of a disaster that's causing. I try not to, but it's hard to stop. Hopefully doing this regularly will help.

So how did you end up washing your SBD knee sleeves? I think mine are ready for a cleansing.

I fill up my sink with a few inches of water, add a tiny bit of dish soap and let them soak for ~1 hr. Rinse afterwards and let them dry for a day or so. Seems to work perfectly!

Huh. I have a tiny bit of shoulder forward movement on my right side as well as what seems like less range when I do that off the back test.

Which is odd, because I feel like its my left side that's got internal rotation issues, not my right....

No pain at least!

Thanks for the redirect.

No pain is a good place to be! I definitely have a LOT of tightness with the pain . When I do that barbell mash it's pure agony for a bit, but afterwards it really opens up that shoulder. Less forward movement during the back test.

I am going to devote 20 mins a day to doing these exercises. at least 5 minutes of barbell mashing, 5 minutes of pec/delt lax balling and some stretching with a band. Today is day 1.

Haven't been doing a good job of logging recently, but have been lifting.

Some highlights from this past week:

benched 210x5x4, and then only got 4 reps my last set. Didn't have a spotter, but don't think I would have made the 5th rep if I had. Next time I bench I guess I'll do 210 + clips and hope to get 5x5.

Front squatted on Thursday: 245x5, 255x5x5. No knee sleeves and it felt pretty easy. Still crushing my right wrist on the last reps.

Friday I front squatted singles. 225, 245x1x3, 265x1, 275x1, 295x1, 315x1 (pretty easy), and then I went for a 335 pr but failed. Wasn't particularly close which was sad. I was hoping I'd be good for it by now. I posted the vid on ig but didn't move it to youtube bc I'm lazy.

Today I did both snatch and c&j singles at barbell club. Hit a snatch PR of 75!



So much wrong, but still felt good to hit it. I catch the weight so incredibly high up. Super power.

Then I did some C&Js. overall I'm making improvements with the wrist stuff I wrote about last week. Getting the bar into my hands before jerking is huge. Today 90 was routine right off the bat, so I did 95 a bunch. wasn't really happy with any reps because I kept doing my dip+drive from my toes. Even though I know it, I forget while I'm doing it. Finally after 5 bad pressouts at 95, I was able to hit 95 a lot better because I remember the cue to lift my toes up before starting my dip+drive. You can even see it in the video. I know this is still a pressout, and 3 red lights, but it was my best rep but a lot. Not just that, but the bar flew up and I actually caught it while under the weight, unlike what I normally do.

Grats on the snatch pr!!

thanks! I just watched it a few more times. Basically a muscle snatch. lol.

Nice job man. When I used to oly lift my pr was 72.5. Btm> me

Good work twin!

Btw, didn't you say your coach wanted you to grip your jerk a lot wider a while back? Your vid still looks like a fairly std grip!

Just spitting out a thought here but I think the difficulty to get that thing overhead smoothly might (partially) be because it's a bit out in front of you which makes it really hard to lift. Maybe a wider grip would help?

thanks guys!

Yeah, that is my wider grip, but you're right, it's not alllll that wide. Some of the colombian lifters go super wide on the jerk but my wingspan is surely longer than theirs. I haven't tried much wider. Mostly bc I'm at the end of what is comfortable in the front rack position. If I put my hands any farther out I'll have all kinds of tightness in my shoulders/lats bc of poor front rack mobility. I'll try going a little wider though...

Oh really? That's weird, because I'm pretty sure I could get to a loco-sized-person snatch grip width in a front rack... so one of us must be lying.

Colombians you say? It's a nice sunday for ATG youtube videos anyway!

And lol weasel you did oly once? That means you'll nail those clean questions on the SS day!

I can try again just to be sure, but I think I have discomfort the wider I go. Worth double checking though. Without a bar in front of me I really can't tell.

Here's kinda what I'm talking about. Dude holds it in the front rack and then goes out really wide for the jerk. All of the colombians do this it seems.

Syndrom,

Lol. Rip teaches power cleans a lot different than oly coaches.

I got coached oly lifting for like 4 months 4 or 5 years ago then I tore a ligament cleaning in a meet and quit

Yeah that's what I've been thinking of doing as soon as my shoulder allows it

Also u seeing what I'm seeing with that left elbow position?

Here is a good example. Kid casually CnJing 110. He's probably 5'9" tops. My wingspan is definitely way longer than his, but watch where he cleans it and where he jerks it.

https://youtu.be/N4-5VsOb3Lk?t=302

That's it! I'm 90% sure I could go at least that wide. Seems like it would be so much easier for people with narrow grip overhead mobility issues.

Yeah I'll try! It's pretty awesome to watch. I'm sure at higher weights there is a good reason not to go so wide, like less stability, but for me, I'm just trying to do 2 plates regularly lol. Then 2.5. The goal is 3

https://www.youtube.com/watch?v=jUeMFbY6Q4U#t=5m04s

hahahaha awesome reference

I've been watching tons of FS vids these last few days and it seems like almost everyone has that same "elbow imbalance"

Even the elite weightlifters? I assume they're perfectly in balance

9/28:

OHS

155x5x5 Pretty easy these days. I think that as long as my hips and knees are properly warmed up, these are nbd at all.

Push press:

Supposed to be 5x5 @ 165, then 5x5 @ 175-185 but yeah, didn't happen.

I did 1x5 @ 165 and I was about to die, so I moved down to 155 and finished off the 4 other sets. Then I went down to 145 and did the last 5 sets. I'm so bad at these.

Muscle snatches:

10 sets of 4. Worked from 65lbs up to 125 by the end

rowed + abs after

C.