My second 5/3/1 cycle is coming to a close. Ill be doing a write up on that towards the end of the week, when all the lifts are done. For now I have some more videos to share:
This is Swings paired with Non Counter Movement Squat Jumps. Usually on Fridays I will snatch from the floor. Last couple of weeks my left shoulder has been bothering me so I opted for something different. I came up with this power complex to help compliment the movements seen in the dead lift. We start with the swing which a very ballistic movement involving a hip hinge to lock out. Immediately after we pair it with non counter movement squat jumps. Doing these with out a counter movement( starting at the bottom), mimics the start of a dead lift, which is a concentric motion that builds starting strength. I feel primed and ready for dead lifts after doing these. I want to improve my neck position on the swings, just noticed that when I filmed myself.
Today I wanted to get a rough idea of where my 1RM was on the clean. I was a little distracted because right behind my phone was a 250lb pound body builder who decided take off everything but a loin cloth and pose in the mirror. Getting ready for a competition. Needless to say it was crowded in that area and trying to set up the camera took forever because he was in the only spot that I could place it. I know i can make the clean even crisper. Pretty happy though considering I have only been pulling from the ground for a couple months consistently.
This was the final week in my second cycle of 5/3/1. 5 pounds more than last cycle for the same number of reps. I'm pretty happy with that, making progress. I'm having Tim (spotter), put his hands right under my elbows. Hes not pressing them up, what he is doing is giving a tactile que for me to keep my elbows up. The upper back will wear out faster than the legs in a front squat for most people. This is where form starts to break down. Tim's hands are a physical reminder for me to keep the elbows up. It actually works, he is not providing any assistance as far as traditional "spotting" is concerned. Very effective for keeping good form.
Most people don't spot the front squat and I can understand. If something goes wrong you can just dump the weight forward. However I don't want to start to ingrain that pattern of leaning forward when things get heavy. Since 5/3/1 is working at sub maximal loads and is more about reps I think being able to grind them out with good form is very important. Hence why Tim is queing my elbows up.
I started working with the Push Jerk a couple weeks ago. Not using a lot of weight yet because the pattern is still new.
Ill be uploading more videos of 5/3/1 as the week progresses. Hope everyone has a good training week.
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