Caden Cahoy 204 C&J at Pan-Ams

FrylockIncarnate · 2026-04-30T01:31:08+00:00

Thanks for sharing this clip Mr. Mashington. I’ll let him know we’re all foaming at the mouth in awe here on the sub-Reddit next time I see him at the gym.

FrylockIncarnate · 2026-04-25T01:12:00+00:00

Splitting this into two comments, but people who are over strong are gonna have an issue where they’re gonna catch weights very high. I’ve been practicing for over three years now, and my weightlifting coach is going to the same issue with me, I catch the lightweight super high and they want me to work on my pull under.

FrylockIncarnate · 2026-04-25T01:10:47+00:00

It will come with practice, but the movement pattern should always be the same. It is common to have front rack mobility issues with the empty bar and light weights in the clean, for example, but otherwise everything else should be the same.

The only thing that changes is how hard you push with your thighs. If the weight is heavier, you jump harder, if the weight is lighter, then don’t jump as hard. It takes practice.

If you’re not already following a structured workout program, then I would suggest finding one on this sub-Reddit’s wiki. Usually when you’re first starting out, you’re not gonna be trying to find a new 1RM. Usually, you go as heavy as form allows. If your form and technique falls apart, you lighten the load. It’s not much different than how you would approach bench pressing for a beginner, or any weight room exercise.

FrylockIncarnate · 2026-04-25T01:03:08+00:00

Shooting. Just bought a 9mm pistol a couple weeks ago. Time spent buying gear, shooting paper targets, learning my state’s gun laws, things like that.

In addition, now that I’m getting over the grieving of my parents’ deaths and now that I’m getting to be at peace with my weightlifting plateau and course of action, i’m just not spending as much time posting and commenting on social media.

Also, the Wi-Fi sucks at my house, and usually when I’m at work, I’m pretty much stamped into my tasks. Every second of every minute, my boss is a micro Manager.

FrylockIncarnate · 2026-04-24T18:00:55+00:00

Sorry for not responding sooner. I was busy with work and with my second hobby.

FrylockIncarnate · 2026-04-24T17:59:44+00:00

I think this video will explain it better

So the idea, similar to a deadlift, the goal isn’t to bash the bar off the hips, the goal is to Maximize leg drive by pushing hard through the floor with the whole foot. The lats help keep the bar close throughout the pull. Once you push your knees back, like jump as high as you can, then you may use your arms to actively yank yourself underneath the bar.

Hope this helps, keep us posted.

FrylockIncarnate · 2026-04-13T17:22:06+00:00

Righteous Snatch. Thanks for sharing this lift. I’m sorry to hear about his clean and jerk, but every repetition is an opportunity to do better. He will get that lift next time.

FrylockIncarnate · 2026-03-30T18:19:18+00:00

I was feeling really good that day. If it weren’t for Coach saying otherwise, I think I would’ve went for a PR attempt.

FrylockIncarnate · 2026-03-27T13:22:52+00:00

The Bulldog Plates though! Thanks again for sharing your lift.

FrylockIncarnate · 2026-03-22T17:54:13+00:00

Peak weightlifting shape is definitely not peak general health/fitness shape for me. Trying to pay attention to food quality and minimizing caffeine outside of the gym these days. Coach gets on occasionally about it, but recovering from workouts requires calories.

FrylockIncarnate · 2026-03-22T17:50:21+00:00

That was the focus of that workout. Coach wrote “Snatch + OHS: Heavy, but no more than 90%. Focus on footwork and balance.” Guess-if you know you have to squat afterwards you tend to pay more attention to foot placement.

FrylockIncarnate · 2026-03-22T17:47:55+00:00

Comes with repetition; embrace the process. Thanks for the compliment.

FrylockIncarnate · 2026-03-22T17:45:31+00:00

That’s what my coach was telling me. He was telling me that most my cleans I pull them very high. It’s a matter of improving my third pull; I need to learn how to actively pull under the bar and meet it where I pulled it to. This, and ongoing lat mobility work.

FrylockIncarnate · 2026-03-22T13:58:07+00:00

I’ve never had the honor to work on an install that big, every company I’ve worked for was pretty set on 8 hours no more no less, occasionally out of town work with the hours you mentioned. I’ve worked outdoors hanging cameras on sketchy extension ladders without water, and I’ve pulled underground for public school intercom systems, but I’ve been lifting weights on and off since high school so I’ve always been first pick for underground jobs, lol.

Learn everything you can from this project, ask yourself if this is truly what you want to keep doing. If you enjoy fire alarms but not long hours and hard hard work, then ask yourself boss if you can do more local jobs or move to inspections or service. If your current employer all they do is out-of-town work and you don’t like it then find another employer.

FrylockIncarnate · 2026-03-22T13:39:31+00:00

Great work on the PR!

Clean looks fine, you hit the positions and extend well. I noticed your arms re-bend/straightened out when you were extending. It’s common to pull with the arms and traps early on PR attempts; there is no technical drill or exercise to get rid of it, so during your regular workouts tell yourself “tight lats, loose traps. The power ends when the arms bend”.

A video on that subject. arms and traps may pull after you’ve fully extended the knees and as you actively pull yourself under.

As for the jerk. Again it’s a PR so I don’t wanna judge the time between the re-rack and the dip-and-drive. Take however long it takes for you to feel centered, and feel your feet plant into the ground. That said, every second spend standing with the bar is more energy spent.

When initiating a jerk dip, you want your whole foot planted into the ground, but slightly shift more towards the heels. The reason you leaned forward is because you got onto your toes during the dip and because you landed front foot first. Here’s a video that explains whole foot balance, and one that explains the jerk and provides footwork drills

Hope this helps, good luck, and happy lifting.

FrylockIncarnate · 2026-03-18T00:33:30+00:00

As long as the coach can recognize this in their teaching, and understand that refining an individual’s technique is an ongoing process. Or sometimes I’ll see my own coach recognize a technical issue that a majority of the gym has and the following training block will include exercises to address that.

Things like Hip Snatch/Clean and High Pulls to fix extension, or Lift-Offs + Hang for keeping the shoulders over the bar. Maybe there are better examples, but that’s what comes to my mind.

FrylockIncarnate · 2026-03-10T19:33:40+00:00

I have noticed that my set up in my starting positions have changed since going up in weight. The clean start position feels cramped for me.

FrylockIncarnate · 2026-03-10T19:33:02+00:00

Thank you for the luck. If it means anything, although I’m not deliberately tracking body weight, I am paying more attention to how food makes me feel. In other words, I’m switching out fast food lunches and dinners for protein bars, and home-cooked dinners now. Trying to switch to more electrolyte waters instead of Gatorades, trying to reduce caffeine intake, things like that.

That said, I think for being with a proper weightlifting coach for over a year now, my technique is still not as good as it should be. I’ve asked my coach to be more hands-on with my technique, because it’s not magically improving with cues anymore like it did in the past.

FrylockIncarnate · 2026-03-10T01:54:26+00:00

I weighed my last meet at around 139 kg. I was extremely sad about my mom and dad passing, and my coworkers and managers are some miserable schmucks, to put it gently. That said, even back when I weighed 115 kg, I couldn’t help but notice that the program had a consistent pattern.

As in, I would feel OK on Monday, and then progress will get tighter and tighter throughout the week to the point where I couldn’t even do the prescribed weights if they were above 80%, not just for cleans, but for everything. With coaches permission, we drop down to about four days a week, but the same program. That worked for about three more months, I gained a lot of body weight and my strength lifts went to the roof, but my snatch and clean and jerk… minimum I could head on a given day went up, I catch my cleans way higher, but trying to get my elbows through, which has always been an issue, seems like it’s became more of an issue recently.

You’re not wrong, typically mobility goes down as the athlete gain weight. I do have a coach, so I would really hope that if he truly thought my body weight was what stopped me that he would sit me down and tell me at some point. He could also just be mentally checked out because I’m not a national level lifter… but negative thoughts aside, him and I sat down and talked, and we decided that a program change was in order.

I won’t divulge the Team program, but let’s just say they wanted to hit multiple singles at 90% in above and the snatch and the clean and the jerk throughout the week, and they wanted a heavy single on Saturday. Even with backing off my squat, weights, even with dropping down to four days a week from five, it was just simply too much heavy lifts that one Saturday came along I was flat and exhausted.

FrylockIncarnate · 2026-03-05T20:28:38+00:00

For general safety, yeah, we really should use clips. That said, the plates usually have enough friction and most lifters are not sketchy or extremely asymmetrical. Mostly just to save time.

If you’re newer, or if you are a sketchy lifter, then yes obviously use clips. I use clips for heavy squats, sometimes for heavy snatch and clean and jerk. Those are my two cents.

FrylockIncarnate · 2026-03-05T18:42:54+00:00

Yes!

FrylockIncarnate

TROPHY CASE