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I need a little clarification.
Greetings Carson. Thanks for reading & asking.
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What are "stick warmups?"
Stick warmups – my little self designed warmup ritual using a lifting stick (like a broom handle, but heavy duty)
(1) Stretching, mobilizing spine. Stick across the back of shoulders as if doing a high bar back squat. Bend forward, arching the back as if doing a Romanian Deadlift. When the hamstrings pull you up, release the arch & sag down to get max stretch. To come up, arch the back in the low position, then rise up, easing back to neutral spine as you reach the top. 5 reps.
(2) High bar back squat, stick across back of shoulders, all the way down, stretch, keeping spine braced. 5 reps.
(3) Dislocates with the stick. 5 reps.
(4) Step forward one foot into a long, deep lunge. Hold , stretching hip flexors. Then come halfway up, pivot on both feet, so the other leg is forward, & go down again. One rep only.
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"quarter press from rack?"
Quarter Press from rack. Take a heavy weight from rack, as if you were going to press it. Drive it up, hopefully to chin height. Builds pressing power.
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"palms up pulldowns"?
Palms up pulldowns. Lat machine. Grip with palms facing you, fairly narrow grip. Pull.
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Why so few lifts that are actually done in competition?
Why so few comp lifts? Long story. Weightlifters were thrown out of the state sports centre & scattered far & wide. The only gym in feasible distance for me is a little fitness gym, where I train alone. Carpet floor, can't drop weights, no safety racks. So I do what I can, working on speed, technique, flexibility. Right now I am doing a BB Px sort volume. Two power exercises, one of the lifts light, working up to medium, and a clutch of bodybuilding flexing exercise to keep size for a shrinking oldie.
Mon 1-4-2019.
78 NOW
Stick warmups.
Jerk triples. (30 k) 3. (32.5) 3. (35) 3. (37.5) 3. (40) [2+f]
power clean. (30) 2. (35) 2. (40) 2. (45) 2. (47.5) 2.
dead hang clean. stick 2. 2. (20 k) 1. (22.5) 1. (25) 1. (30) 1.
flexing ....
lat pulldown, wide grip. (110 lb) 13. 13.
triceps pressdown. (80 lb) 14. (90) 13.
face pulls (40 lb) 13.12.
ab roller. 19. 18.