Alex's attempt to master the barbell. Alex's attempt to master the barbell. - Page 2

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Thread: Alex's attempt to master the barbell.

  1. #11
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    Oct 2012
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    • phoenix arizona seminar date
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    Alex, did you have to do a lot of elbow mobility work to be able to front squat so heavy in the rack position, or did it come naturally from Oly work? I have always done front squats "bodybuilder style" with arms crossed in front, and am trying to switch. I'm finding my elbows' ROM to be limiting. I don't have an olympic lifting background. Suggestions? Thanks.

  2. #12
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    Jul 2010
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    Decatur, GA
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    Quote Originally Posted by alexkennedy View Post
    225x1 Ka-motherfuckin-boom! PR
    Bout damn time.

    Congrats, man. I expected to see a happy dance on the vid.

  3. #13
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    May 2012
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    Quote Originally Posted by danradin View Post
    Alex, did you have to do a lot of elbow mobility work to be able to front squat so heavy in the rack position, or did it come naturally from Oly work? I have always done front squats "bodybuilder style" with arms crossed in front, and am trying to switch. I'm finding my elbows' ROM to be limiting. I don't have an olympic lifting background. Suggestions? Thanks.
    I did front squats before I started learning weightlifting. I could always use get into an olympic grip, just not that well. I would place the J hooks slightly higher, place the bar under the J hooks, and front squat into the hooks wrench my elbows up as much as I could. That helped be get my elbows a lot higher.

  4. #14
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    May 2012
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    Atlanta
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    Wed

    Snatch
    135x1x3
    155x1
    175x1
    185x1x5

    Been doing only weightlifting cause I was at my dad;s for xmas and didn't want to spend money going to gyms, so I just brought my bar and bumpers. Holidays are over, getting back on the grind tomorrow.

  5. #15
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    Quote Originally Posted by 5inthehall View Post

    I expected to see a happy dance on the vid.
    Maybe for 245

  6. #16
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    May 2012
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    Atlanta
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    Thurs.

    Snatch Complex: Power Snatch(1)/Hang Power Snatch(2)
    135
    155
    165
    175

    Press
    45x8
    95x5
    135x3
    155x2
    175x1
    190x3
    190x2x5

    Bench Press
    135x5
    225x3
    255x5
    275x4
    295x3
    265x5
    285x4
    305x3

    Weighted Dips
    100x8
    100+15lb chains x8
    100+30lb chains x8
    100x15

    French Press 80x10
    90x10x3

    Pull ups
    BWx12x5

    Pikes
    4xAMRAP

  7. #17
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    May 2012
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    Atlanta
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    Friday

    LBBS
    45x10
    135x5
    225x3
    275x2
    315x2
    345x1 forward
    365x1 way forward, barely got up
    365x1 I had at this point completely forgotten how to squat. Way way forward. Started to get a pretty pissed about it.
    365x1 Finally, took a closer stance, a was real methodical with it. I caused a lot more work for myslef to stand up, but the form was good
    375x1-F. F is for fail, or this case fart, which is what happened as soon I hit the hole. After that happened I was done.
    This sucked. I came in with a week off of squatting and wanted to get up there. And I didn't even get to find out if I was stronger because of brain and ass farts killing my form. Volume to the rescue!

    LBBS
    275x8x5
    Every rep felt solid, lame!

    RDL
    315x10x4

    Legs like jello
    Last edited by Alex Kennedy; 12-28-2012 at 06:10 PM.

  8. #18
    Join Date
    May 2012
    Location
    Atlanta
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    Sat

    I should have avoided this worrkout all together. Got no sleep last night for a good reason. I was incredible sore from the volume of yesterday. My CNS was completely dead.

    Front squat
    45x10
    95x5
    135x3
    185x2
    225x2
    255x1
    275x1
    295x1-F Just not focusing
    295x1
    315x1 Serious gring, way harder than it has been the past month

    Power clean and Jerk
    135x1x3
    155x1x2
    185x1x3
    205x1x2
    Started getting really light-headed after I would stand up. My last rep I had to stand for about 15 sec before I attempted the jerk because of how light headed I was getting

    Front squat
    225x3-f tipped backwards on the first rep
    225x3 felt ridiculously heavy
    225x3-F got light-headed as soom as I took it out. Called it quits

    Bentover Row
    135x5
    185x3
    205x7x3

    Pull ups
    BWx10x5

    Worst workout ever

  9. #19
    Join Date
    May 2012
    Location
    Atlanta
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    12/30
    Bench Press from pins
    45x8
    135x5
    185x3
    225x2
    255x1
    275x3
    285x3
    295x3
    315x3
    320x3 PR

    Push Press
    205x5
    215x4
    225x3
    215x5
    225x4
    235x3

    Incline Bench Press
    175x10
    185x10
    195x10
    205x10

    DB Rows
    100x20x3

    Face pulls
    5x15

    Pikes
    4x8-10
    Last edited by Alex Kennedy; 01-01-2013 at 02:05 PM.

  10. #20
    Join Date
    Jul 2010
    Location
    Decatur, GA
    Posts
    517

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    starting strength nutrition camp
    Nice session there -- good way to erase the "worst workout ever" from the day before. I started a log over in the Intermediate section, BTW.

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