Paging Dr. Loco. I got a Xiaomi bodycomp scale and I'm not sure if it's ridiculously silly or surprisingly accurate. It says I'm 27% bodyfat lol.

Weighed myself at 6AM in the morning after pee and no water. Came in at 97kg (214lbs). I simply gave in my height, age, sex and it sends some electric pulse through your body.

Guessing it may be calibrated for Chinese bodytypes?

02/10

Front Squat
3x60
3x80
3x100
3x120
3x130 @RPE8
3x135 @RPE9.5 (?)

First time frontsquatting since somewhere in 2017. About what I was hoping to hit! ~300lbs

Paused Front Squat
3x3x105

I think these looked much better. Felt great too.

Low Hang Pause Clean Pull
5x60
5x80
5x100
3x5x120

Walking Barbell Lunge
3x20x40kg

Video
(1) squat 3x135kg
(2) paused squat 3x105kg set3
(3) pulls 5x120kg set1
https://www.youtube.com/watch?v=VLLQWfXGtZU

Two more weeks to go on Zack's program. Curious to see what he sends me next. If it's simply some generic team programming I may take a break from his remote coaching because I found a great looking 6 week overhead/jerk strength program I'd like to give a shot.

02/11

Hang Snatch
3x2x40
2x2x50
1x2x55
5x2x60

I should do these way more often.

Split Jerk
2x3x40
3x3x50
2x3x60
2x3x70

Goddamnit. I've tried so many cues and I continue to drive forward. My dip is straight up but my drive is always off. How the hell do I fix this.

In the very last set in the video, if you look at the plate in relation to the lettering on the wall in the background it's really obvious.

Single Arm DB Row
3x5x15kg with 3s pause and 10s eccentric

Video
- 4 sets of hang snatches
- jerk 3x50kg
- jerk 3x70kg
https://www.youtube.com/watch?v=Nw0kwnlDpZU

Knees out
Push into the heels (on the dip)
You are not extending at all. Drive chest into the bar and UP much much much!!! longer
Don't even think about moving your legs out, think about pushing yourself under the bar
Do more push presses

Knees out I was already cueing but I just noticed for the first time in my life my knees actually cave in when I drive. That could definitely be causing it.

Drive through heels I’ve tried in the past, Zack told me my jerk looks better driving through the front. No idea!

Just spent a while digging through some of the books I have. I’ll also try driving without heels (as a drill) to make my extension more forceful. I just realized I’m doing a terrible job indeed. I even drive better during my last rep on 5 repper squats.


And yep more push presses. I really wanna try that jerk strength/stability program after.

Thanks for your thoughts!

Personally, I think I focus on the heels more on the dip than the drive.

For the drive, what helps for me, is to forget about arms or feet, just put as much energy into the bar via the chest for as long as possible.

Practice more and stop overthinking. I see very little jerk practice lately, ergo jerk sucks. You also work at a small % of overall theoretical max, I know it's because you are tall and ****ty at wl and tech limited, I am/was too. But you just tripled 135 fs! Let's get some weight on the bar and see some cleans and jerk attempts at 120-130 ffs.

Finally, there is no ****ing way in hell to get better at jerks at a place where you can't drop the bar. gtfo outta there and go to a place you can lift!

imo.

k

Could also be cross-species programming problem; hard to imagine that programming designed by a giraffe is ideal for a vulture, but it's your money, I suppose.

Jerk eccentrics work well for improving the jerk. There's a reason Chinese do them, particularly in the developmental phase they to just **** tons of volume with low %s and practice lowering the bar under perfect control. That helps develop the stabilizers used for the jerk better than any jerk assistance work.


Tall jerks are another ridiculous stupid fps exercise that nobody should ever use. Just do some real jerks if they are programmed at all in your new overhead program.

I watched your sn/cj videos. You already know what I'm going to say and what you need to do. Dozens of lifts at only the highest % you can execute perfect reps, which for you may be barely more than an empty bar. Your catches are still insanely high but still very unstable. Snatch bottom position holds are definitely good for you. But you mostly need to hit the sub 60% range over and over and over again, raising the intensity very gradually only when you're catching near/close to the bottom.

High hang may help, but probably fps and I'd just stick to the lifts. Wouldn't worry about variants/specific exercises to strengthen weak parts of the lift; you just need a ton of perfect reps.

For sure needs way more practice. I've been messing around for 5 weeks.

I'm confident I have a 140 clean in me on a good day, but I work my CJ from my Jerk max, which is zero.

So yes, more jerks.



I'm obviously familiar with your preferred approach and I agree there is a lot more I could be doing to fix that particular thing.

Just been following Zack's cues and program for the past month and despite not having perfect lifts I've definitely made several improvements that I also really needed.

02/12

Spent about 20 minutes on mobility and strengthening for jerk overhead position.

2 Drives + 1 Jerk
40
40
40
50
50
60
60
60

Jerk with 3s Pause in Dip, Catch & Recovery
60
60
60

Squat
5x60
5x80
5x100
5x120
3x5x130

Strict Press
5x10x30 (slow and focusing on full lockout with the wider jerk grip)

DB Lat Raise
3x20x5

Now that we have gathered all the brilliance and wisdom of the greatest weightlifting minds of the Two Plus Two Health & Fitness Forums in one thread, may I humbly invite you to grace my log with your presence as well?

02/14

High Hang Snatch
3x2x40
3x2x50
3x2x55

No Hook No Feet Snatch
2x2x50
2x2x55

PC + Push Press
1x(1+3)x40
1x(1+3)x50
1x(1+1)x60
1x(1+1)x65
1x(1+1)x70
1x(1+1)x75
1x(1+1)x80
1x(1+F)x85
1x(1+1)x85

Note to self: chin down on strict press lockout fixes slight feeling of impingement.

Video
(1) random set of hang snatch 55kg
(2) push press top set 85kg
https://www.youtube.com/watch?v=iTvewguyXws

Just found this, looks perfect for me


https://wilfleming.com/weightlifting...for-beginners/

10 second pause back squat sounds brutal. Live stream the set and I'll count it off for you!

Week 5 of Zack's program done. One more to go. I'mma call it quits with him after that. Basically I'm paying $100/month for him to look at some of my videos and give me a cue here and there. It's been helpful but at this point I don't think it's the best thing for me. There is a ton of strength oriented work and periodization in his programs but my strength is WAY beyond what I am capable of lifting on a technical level. I'm gonna just take a few months to put the majority of my focus on exercises that should improve my specific weaknesses - especially speed under the bar in snatch, drive and stability in jerk.

Personal experience with Zack:

I get the feeling he's just extremely busy and prioritizes other things over his lifters. When I am more technically proficient I think it would make a lot more sense for me to get back on his programs.

That being said, I just finished going through the Max Aita "Strength Development for WL" book and might just attempt to do my own programming in the future. I realized how little I knew about periodization.

02/15

Front Squat
5x60
5x80
3x100
120
130
140
147xF
145xF

Easy three wheel front squat. Pretty confident I'm good for a PR match on a good day (151kg) but just didn't have it in me today.

5x3x110 with pause

Low Hang Pause Clean Pull
3x5x120

Back Extensions
3x20

Video
(1) FS 140
(2) FS 147 fail
(3) FS 145 fail
(4) FS 110 middle paused set
https://www.youtube.com/watch?v=Sg9-f-SjqVU

I'd cut the pulls other than the paused ones, but I think this is a very good program for where you're at.

"On the RM sets, you are working up to a daily best, being that these are technical beginners it will be like creeping up, so you should get lots of volume in those movements.

I should also note that, we want technically perfect reps, and even though I note a 2RM, it is truly a 2 rep max for a REAL snatch, don’t revert back to the power snatch or power clean."

That also means you count reps caught above parallel as failed and go back down. Also make tiny 2-5kg jumps between sets and do 100 reps minimum with the empty bar before ever adding weight.

Record the highest weight at which you can comfortable catch at/near the bottom and post here. Use those numbers and not max "caught above parallel and rode down" as your training maxes. That's how you get the most out of this program.

Great to hear you approve! I would still include the pulls even if just to stay (or become) used to how it feels to pull a heavier weight from the floor. And because it's fun and I can maintain strength with minimum effort.

And yep, I saw that note. Starting one week from now!

02/17

Back Squat
5x60
5x60
5x80
2x100
120
130
140
150
160
170 (375lbs)

Heaviest I've squatted since coming back. Happy about it!

Paused Back Squat
3x3x135 (300lbs)

Low Hang Clean Pull
3x70
3x100
3x120
3x140
3x150
3x160 (353lbs)

Split Jerk Stance Squat
5x10xbar

Video
(1) sq 150
(2) sq 160
(3) sq 170
(4) sq 3x135 paused
(5) pull 3x140
(6) pull 3x150
(7) pull 3x160
https://www.youtube.com/watch?v=myRC2kXnMcE

02/18

High Hang Snatch
3x4x30
10x3x40

Accessories
DB Single Arm Row 3x5x20 (with 3s pause and 10s eccentric)
Back Extensions 3x20

Video of high hang snatch, can someone tell me the main reason for why I am jumping forward (and more importantly how you would fix it)?
https://www.youtube.com/watch?v=clGZRbuCzf4

I think you are doing these wrong. You should initiate the movement with your legs. Maybe dip a bit lower?

Main reason for jumping forward is that you are swinging the bar forward and not finishing your extension. Try to lengthen your extension (cues could be: remain on the balls of your feet longer and pull your elbows higher, making sure you are focusing on getting them up not back).

Thanks, I think you're right. They're supposed to look more like these.

+1, use a pvc and empty bar and practice get the bar closer to your face imo. I have a big nose and I've hit my nose before. It's fun. Everyone likes wl for several reasons, including possibly hitting your face into a bar really hard. Fun sport.