Squat Jerk's

[Koing]

70kg x 2reps
http://homepage.ntlworld.com/ph.chea/I%20Squat%20Jerk%2070Kg.wmv

70kg x 2reps
http://homepage.ntlworld.com/ph.chea/II%20Squat%20Jerk%2070Kg.wmv

80kg x 1r;
http://homepage.ntlworld.com/ph.chea/III%20Squat%20Jerk%2080kg.wmv
Was good. Caught the bounce well

lol @ ?fvcking hell, come on comment?. Felt heavy before I squat Jerked it

90kg x 0/1r;
http://homepage.ntlworld.com/ph.chea/Squat%20Jerk%2090kg.wmv
Arms didn?t stay back at the bottom and came forwards and the weight will fall down. Will work on this more.

85kg x 1r
No video but made it and was better then the 80kg. Just went for it more

It feels good when you hit it right. Got to drip and drive then instead of splitting you push against the bar and get yourself down in to a full squat. No half as that would be tough and defeat the point of the Squat Jerk. I?ve hit 80kg for a single today and on Monday. 85kg for my new PB today. I?ll continue to work at 65kg-67.5kg range and get it solid.

The times that I decided to not use the bounce on the way up was much harder and with the close grip compared to the Snatch makes all the difference. Got to really keep your arms far back. Upper back will take a beating but should get huge by doing this.

Speed down is important also. Slow and you?re dead. Fast and sit deep is best, then catch the bounce and get up.

I?ve seen a clip of a guy get the WR @ 77kg doing 202.5kg Squat Jerk! AMAZING.

Enjoy.

Koing

 

[JackBurton]

Dude, are you going for bodybuilding or some powerlifting event? How long have you been lifting weights?

And why no shirt dude?

 

[Yossarian]

oh yeah that looks like it's good for your knees.

 

[Koing]

I'm doing it for Olympic Lifting.

I've been lifting for 3yrs. That isn't my best. My best is 115kg Clean and Jerk (split, typical style not squat jerk which is rarely seen)

I'm moving to Squat Jerks because my Split Jerk is crappy. Hopefully I'll be able to get to 115kg and beyond in a few months when I nail the technique down.

No shirt because it is very hot in the gym and when you train you get more hot.

Yossarian it is good on your knees. When people pick stuff up with rounded backs NOW THAT IS BAD. You just build up to it. I can back squat 150kg x 2reps to the same depth no problems.

Koing

 

[JackBurton]

I'm doing it for Olympic Lifting.

Ok, that makes more sense. I couldn't see why you'd be doing that exercise if you weren't trying for a specific event.

 

[Koing]

Originally posted by: JackBurton

I'm doing it for Olympic Lifting.

Ok, that makes more sense. I couldn't see why you'd be doing that exercise if you weren't trying for a specific event.

Yup. Hopefully I'll be more consistent and get past 115kg in a few months. Only 2nd session on squat jerks also and it does feel better.

Koing

 

[Sluggo]

I thought we had covered this posting in kg vs. lbs We ugly Americans are to lazy and bullheaded to do the conversion.

Nice job BTW, most of those Olympic type powerlifting moves scare me. I have a constant fear of falling backwards with the weight. I even have a constant fear of falling backwards doing regular squats. Just a balance deal, and getting used to doing the movement though I'm sure.

Saw a girl at the gym tonight doing clean & jerks tonight at the gym, thats something you dont see everyday, at least at my suburban gym. She was doing about 95 Lbs

 

[Fingolfin269]

Screw that. I'll stick to normal squats, thanks.

 

[Rudee]

Good job Koing!

 

[Koing]

Originally posted by: Sluggo
I thought we had covered this posting in kg vs. lbs We ugly Americans are to lazy and bullheaded to do the conversion.

Nice job BTW, most of those Olympic type powerlifting moves scare me. I have a constant fear of falling backwards with the weight. I even have a constant fear of falling backwards doing regular squats. Just a balance deal, and getting used to doing the movement though I'm sure.

Saw a girl at the gym tonight doing clean & jerks tonight at the gym, thats something you dont see everyday, at least at my suburban gym. She was doing about 95 Lbs

1kg = 2.2lbs.

Well the fear goes away but in all honest I never had the fear with falling over backwards and stuff. I just 'ditch' the weight forwards or backwards and I go the other way . You lean real quick to get the hell away from it fast.

Thats good man you saw a girl do that. She was probably doing some athletic training or maybe an Olympic Lifter? I've not seen anyone do that in a normal gym. I did teach my gf to do some Snatch's and Clean and Jerks though with 12.5kg ~ 27.5lbs. Snatch balances also where you have the weight on your back then you drop in to a squat and punch the weight with your arms with a wide grip. Funky move and very useful.

I've bailed out of mahy Snatch attemts and a few Cleans. A lot of Jerks and a few Squat Jerks. You learn from your mistakes hopefully.

Thanks guys. Was feeling a bit bummed from my competition I had on 4th Sunday. Failed 100kg twice but I got my opener (Snatch's). Failed to Clean 107.5kg first time around. C&J (Clean and Jerked) it 2nd time around even though it was a 'dodgy' jerk. Failed 120kg Clean.

Shatch:
1: 90kg : Pass: http://homepage.ntlworld.com/ph.chea/07%20-%2004%20Koing%2090kg%20Snatch1.wmv
2: 100kg : Fail: http://homepage.ntlworld.com/ph.chea/07%20-%2004%20Koing%20100kg%20Snatch2.wmv
3: 100kg : Fail: http://homepage.ntlworld.com/ph.chea/07%20-%2004%20Koing%20100kg%20Snatch3.wmv

C&J:
1: 107.5kg : Fail: http://homepage.ntlworld.com/ph.chea/07%20-%2004%20Koing%20107.5kg%20C&J1.wmv
2: 107.5kg : Pass: http://homepage.ntlworld.com/ph.chea/07%20-%2004%20Koing%20107.5kg%20C&J2.wmv
3: 120kg : Fail: http://homepage.ntlworld.com/ph.chea/07%20-%2004%20Koing%20120kg%20C&J3.wmv

I've caught 125kg at the bottom but didn't have the strength to come up before. That was 3months ago. My squats are much stronger now though.

Here is to more years of training :beer:

Koing

 

[BigJ]

That looks pretty dangerous for your average lifter.

 

[simms]

:beer: to ya. Thanks for all your advice, great to see these vids. Although I don't squat like this. And I can do 105 as well.. just in lbs.

Gotta talk to you more about my legs routine.. I'm missing something in there. Possibly a second abs? I'm not sure.

 

[Tsaico]

nice tights...

 

[KokomoGST]

I have bad knees... squats are bad enough as it is (I limit them to only 3 sets per leg workout)...

that just scares me.

 

[HonkeyDonk]

you seem to make a lot of threads w/ videos of you working out. you really like showing off huh?

(and before you say it, no i can't lift as much as you)

 

[Koing]

Originally posted by: KokomoGST
I have bad knees... squats are bad enough as it is (I limit them to only 3 sets per leg workout)...

that just scares me.

How come your knees are bad? Just wondering? A lot of running with bad trainers? Or just a lot of running on concrete?

Well if squats hurt yout knees a lot then I would stop doing them. No point doing something that hurts beyond reason. Lunges?

Yup I like my shorts.

simms finish with abs or back exercise. Or stick in DEADLIFTS for another leg exercise.

Not so dangerous if the floor and weights 'can be dropped'. Our weights are rubber coated and the floor has rubber mats so your suppose drop stuff on to it. Just don't be under when it hits the floor

Koing

 

[Red Dawn]

LOL, I'd end up in the local emergency room if I tried to do that.

 

[imported_Cheeseburger]

have a go next time your in the gym

uhh.. no.

(and you used the wrong "you're")

 

[simms]

Abs or back exercise... I'm already doing abs on ... Monday? So should I do it again on Thursdays? As for back... give me a few examples because I probably have some in my routine...

I don't like deadlifts. I have trouble because I tend to use my back which is a BIG nono, and I'd rather do it right.


One more question. Say I'm doing a squat and i lose my balance and fall FORWARD.... won't the barbell end up crushing my neck if I fall?

 

[Koing]

Originally posted by: simms
Abs or back exercise... I'm already doing abs on ... Monday? So should I do it again on Thursdays? As for back... give me a few examples because I probably have some in my routine...

I don't like deadlifts. I have trouble because I tend to use my back which is a BIG nono, and I'd rather do it right.


One more question. Say I'm doing a squat and i lose my balance and fall FORWARD.... won't the barbell end up crushing my neck if I fall?

If you fall forwards just 'push' the barbell over your head or dive forwards so that the barbell does not hit you.

You 'shouldn't fall forwards on a normal squat unless something crazy happens (some idiot push's in to you) or that your pushing too much weight without SPOTTERS. A VERY bad thing. SO do not push too heavy on your own.

Koing

 

[Rudee]

I alway start a heavy leg workout by doing about 15 minutes on the Lifecycle, to warm up the knees and get the blood in the legs circulating. I follow that up with some stretches.

 

[Koing]

Originally posted by: Rudee
I alway start a heavy leg workout by doing about 15 minutes on the Lifecycle, to warm up the knees and get the blood in the legs circulating. I follow that up with some stretches.

Yup that is good.

Do you also swing your leg? Stand up hold on to something with one of your arms. Now swing one of your legs up and down like a pendulum. START slow then build up to a speed. Kick forwards and backwards with a straight leg. This will GREATLY improve your leg range. Very good stretch. You will be kicking past 6" in no time. Just remember to start slow and go faster and harder as you are more loose.

Koing

 

[Rudee]

Originally posted by: Koing

Originally posted by: Rudee
I alway start a heavy leg workout by doing about 15 minutes on the Lifecycle, to warm up the knees and get the blood in the legs circulating. I follow that up with some stretches.

Yup that is good.

Do you also swing your leg? Stand up hold on to something with one of your arms. Now swing one of your legs up and down like a pendulum. START slow then build up to a speed. Kick forwards and backwards with a straight leg. This will GREATLY improve your leg range. Very good stretch. You will be kicking past 6" in no time. Just remember to start slow and go faster and harder as you are more loose.

Koing

Nothing that fancy Koing. Just standing and lying quad and hamstring stretches. Tonight I'm training biceps/triceps. I'll be in and out the gym with a full pump in less than 45 minutes. I always follow up my workouts with a protein shake made with 50% MetRx and 50% Optimum Nutrition protein powder. I've been drinking this same protein combination for years.

 

[Koing]

You should do that stretch. VERY good.

Have a good work out

Today is a rest day for me. I'll take it easy until I get my new schedule on Monday and hit it hard for the next competition.

Koing