I do pull-ups, barbell rows, snatch grip deadlifts and car pulling for my lats.

Then just train harder.
My word of advice, as usual is the typical repeated, over and over mantra of "Do your compound exercises. Follow a solid routine. Eat because you're bound to get hungry"

I come to KL almost weekly to meet clients lah.....it's like my second home. Rather a variety of my friends houses are my second homes.

That's very very subjective. I personally can lift better in front of a mirror because it allows me to analyze my technique at the start position and position myself to use my legs instead of my back. Once I get the feel right, it doesn't really matter anymore, but occasionally I still like to face the mirror to know what I'm doing right or wrong.

Some people hate squatting in front of a mirror. I don't really care (I look downwards anyway, helps my hip drive up better because I'm not too arched and thus killing my drive) However, chances are if your technique is already fine, don't bother using the mirror. The mirror's used among weightlifters because they want to analyze at real-time speed, their technique and its changes at whatever angles.

Try that and see if it kills your hip drive and quad drive. if no go ahead.

Finger workout.

1 thing I've learned, is you will NEVER. Never. For once, I'll dare to say "NEVER" correct every single technical flaw in a lift via watching videos. There are LOADS of things my coach has taught me previously, which I already thought I knew about. He could nitpick my "presumed" perfect squat so much, from my head angle, hip tilt, hamstring involvement, depth, weaknesses, arm position, ankle angle and even how I "think" when I squat. And mind you, I've been squatting for about 1 1/2 years prior to him teaching me.

And today, after my coach left and me experimenting with a few other systems of training, I have understood very clearly why the Chinese dominated in the Olympic weightlifting stage. Why they have 69KG lifters back squatting 260KG and how their 105KG lifter snatched 205KG (5KG above world record) as well as why so many of their 69KG lifters can deadlift at least 280KG (because they do clean pulls, not deadlifts. Deadlifts will be even higher as it's more posterior chain recruitment instead of quads) The Chinese system is almost flawless. I'm so thankful I learned from him for nearly 2 years. If I can sit and explain to you how the Chinese system works, you'll drown in how complex, yet SIMPLE it is.

Now if Chinese are the 2nd smartest people in the world, and Jewish are smartest, I wonder why Israel lifters will be developing in the near future.

The mechanics of the movement are the same. Or rather very similar. I really don't think that statement is true. Also I started getting hip clicks with repeated squats with mAximal weights. The volume destroyed my hips

First time I look at his workouts, I instantly thought "Greg Everett" and "Dan Brown" and "Mark Rippetoe" are SO not gonna be happy.

Hehe...whopps...ur right. ... Greg for weightlifting/metcon workouts. Mark Rippetoe cuz someone bitched around his workout method. And Dan John because nobody wants to listen to him and mixed strength with metcon.

I've got some pics in the blog. Go pop over.


Jon said the session was actually good. I felt there were a few things I could've actually taught better. I was too caught up in the way my coach used to teach and he'd always say "Technical perfection trumps the importance of everything else" so I couldn't accept the fact that these guys were actually doing a pretty good job, but still would tighten their arms a bit too much. After that my friend said to me (I brought a few friends) that these fellows are Crossfitters, so you've gotta tone down the emphasis on the technical perfections. So I've revamped the whole teaching scheme and I've prepared another one that's more suited for Crossfitters. Something that emphasizes the triple extension and speed more than extreme technical perfection.

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Added on November 10, 2009, 2:10 pmI'm squatting 2.3x my bodyweight my dear friend. And I deadlift 2.5x my bodyweight. Even I don't think it's time to throw isolations.

This post has been edited by pizzaboy: Nov 10 2009, 02:23 PM

I tried this "bear complex"


The Bear Complex WOD

Power clean
Front squat
Push press
Back squat
Push press

I used 150LBS.

I'll tell you one thing. This thing is impossible to use with "respectable" weights once you're done with your workout. By round 5, I was seeing pictures of god whose name is Ronald McDonald. Have fun doing it guys.

Just jump.
I'll be murdered by most weightlifters for saying this but that's the easiest way to teach the power clean for most people. Nobody actually understands the triple extension from the ankle on the internet, so jump is a simple cue.

Learn what you need to. Simple lah.....you wanna learn glute activation? Do 2 sets of 20 rep squats with 60% of your 1RM. Then try to deadlift. That's glute and hamstring activation 101.

Wanna learn a power clean? Pay a weightlifter and make him teach it.

Wanna learn a TGU, just do it. It's not as simple, nor as difficult. Just keep doing it, you'll eventually be able to.

Various types of squats and deadlift. DO it. You'll find out.

Mobility and flexibility, the simplest, most obvious methods, work. The complex ones where you have to lie down, twist your arm here and there, chances are....emm...probably not so necessary.

I think glute and hamstring activation, is to enable more use of these muscles. Not the other way around. I know! Build bigger lats.

Flexing it and using it when lifting weights.
The easiest way to find lat activation is doing a snatch grip deadlift and dead hang pullups

yes.

Go buy it and let us know.

it doesn't help bb, not muscularly.

goood one!

hey mlk nice wat!
i live here wei.

Try it.
Very likely not all. Try exhaling when deadlifting. Probably not gonna be too smart.