SO this is my first post. I've been a reader on T-Nation for a long time and ever since reading some of Thibs stuff and then especially after reading the Broz recent article I've been perhaps what you would call "obsessed" or enamored with olympic lifting. Perhaps not obsessed because I haven't gone to a typical Oly split but I've had some olympic lifting everyday. So to get to my questions. I really don't know where to start. I try not to post questions that have already been answered. I check out the Cal strength website everyday and have checked some of the coach mcCauley (i think it is) videos. But first question/comment.
I played football and baseball in high school, actually just graduated after playing college baseball so now I've got to find a new sport aka olympic lifting or perhaps powerlifting (I've got long limbs, short torso so my deadlift is near 500 while my squat is more like 350 lbs). But I've got all of my bad habits as far as cleaning goes to where I can power clean 102 kgs (I'm going to try to start using kilos) with pretty atrocious form (legs split, elbows vertical, holding the bar on my chest) while I can only clean about 93 kgs (205 lbs). My max front squat is 120 kgs (260 lbs). Does it seem likely that the reason my full clean is less because my front squat isn't strong enough (obviously not a lot of stretch reflex catching the bar low) or is it all in my head that I just don't pull myself under? I think its a combination of both but is there a good estimate of how much you should be able to front squat compared to how much you can clean?
Second question, I've been really trying to work on getting my hips into "launching" the bar. I seem to cut myself short when I know I have to get under the bar and I don't get enough extension but its coming along but it seems much easier for me to bump it with my hips on the snatch compared to the clean. Do yall consciously think about hitting the bar with your hips or is there anything to think about it my head that might help me get full extension? Or perhaps I just need to continue to correct bad habits and work on technique. Although I do get the full extension when I power snatch/clean since I know I don't have to get fully under it.
Third question (sorry for so many, they've been building up), my best C&J is 95 kgs (210 lbs) (this is with the awful power clean form from high school). With my jerk though, I have longer arms but I think the problem is flexibility, I can't really rest the bar on my shoulders while keeping my wrist somewhat under the bar. I can only keep it on my shoulders with the bar in my finger tips like in my catch. So in yalls opinion, is this a flexibility thing or is it possible to have a loner radius and ulna compared to my humerus? I'm thinking flexibility issue but just wanted to ask (still pounding flexibility).
Last question, i always start with technique work (pauses i.e. the pendlay videos, only with the bar though) and then usually progress to hang variations up to 61 kgs (135 lbs) in the hang snatch and 88 kgs (195 lbs) in the clean and then move on to power variations (only up 5 kgs after that because of lack of strenght in OH squat and front squat). Is this the best way that I should progress in my workouts? Or should I go high bar hang snatches/cleans to try to get my hips in? My hang lifts are from just above the knees.
Also just so you know my program (I haven't deadlifted 500 lbs yet and that is my first goal before I start pushing harder on the oly lifts, I'm around 485-495) is:
Day 1 - "Legs" - Deadlift, OH squat or front squat
Day 2 - Ch/Sh/Tri - Only presses and bench etc... because my back is usually shot from deads
day 3 - Back/Bi - Snatches then typically back/bi day, mostly compound and a few curls
day 4 - legs - Cleans, back squat or front squat, SL deadlift if time allows
day 5 - ch/sh/tri - Jerks, then presses, bench, etc...
day 6 - back/bi - same as above
I did jerks on day 2 for the last workout and it wasn't too bad so perhaps I'll make that consistent. I know its not ideal for oly lifting but I've been getting better. OH squat went from barely able to do 95 lbs for 4 reps to 135 lbs for 6 reps fairly easy in one week.
Lastly, I'm sorry for the length but my questions have been building up, hopefully theyre not answered throughout this site. I've looked in the archives of this forum and have looked around a answered a lot of questions already. And I'm still working on getting used to using kilos however all the weights in my gym is in lbs. Also, getting a coach isn't an option. I start physical therapy school next monday and already have $40,000 in debt with an additional $50 - 60 to come from Pt school so the extra cash isn't there. I'm getting some weightlifting shoes soon. Also I'm going to hopefully post some videos here when I'm not as stressed for time with lifting and work. And absolute lastly, I just want to say that I really respect all of you who olympic lift. After reading a recent article about powerlifting squatting I just have so much more respect for a full ATG squat oly style with even 200 lbs less. Launching stuff over your head just looks so BA so I'm hoping to be able to get some decent (not necessarily competition wise but just on this site) numbers up there in the next year or so. Thanks for your input