dude you clean a lot! do you think being able to deadlift a lot is more beneficial on a power clean or being able to squat a lot?
your power cleaning close to your squat max right?
your power cleaning close to your squat max right?
Squats, pulls, and curls
- Thread starter Karky
- Start date
to cleaning, I'd say being able to front squat. However, it will depend on what your weakness is but the deadlift doesn't really carry over that much into the clean, it is a different pulling movement.
I can power clean 220 for 3 reps and a bunch of sets but I can't front squat 220. If I was able to front squat for example 240 I think I would be able to clean it, because I can pull it high enough, I just can't get it up since my front squat is weak.
And I wouldn't say I clean a lot, maybe power clean a lot, but my clean should be higher than my power clean, but it's not
I can power clean 220 for 3 reps and a bunch of sets but I can't front squat 220. If I was able to front squat for example 240 I think I would be able to clean it, because I can pull it high enough, I just can't get it up since my front squat is weak.
And I wouldn't say I clean a lot, maybe power clean a lot, but my clean should be higher than my power clean, but it's not
Wednesday 19.03.08
Week 2 Day 3
A1 Hang snatch
3x3 99
1x3 110
I did more last time.. I'm at a new gym and the bars are a bit weird.. I'll get back to my normal gym in a bit over a week though. I think I'm also developing a shoulder impingement I'll see how it develops, if I can't get the pain to stop I'm gonna have to figure out something else for the snatches.. maybe start with the second exercise and do DB power snatches after that instead..
B1 Clean
These were suppose to be clean and jerk, but the roof where the platform was is a bit screwy.
1x2 187
2x3 187
1x2 187
These were hard, the front squat portion is the hardest. I'm looking forward to when I can front squat more so I can really challenge the pulling part of this exercise too!
C1 Snatch pull
1x3 176
1x2 198
1x2 187
2x3 176
2x2 176
Off the floor: I think my back flexes, I'm not sure.. I might have to start doing these off some low blocks, it won't matter much as what I'm trying to do here is get more power in the second pull (or whatever you call it)
D1 Front Squat
1x3 187
1x2 209
1x2 198
1x2 209
1x2 198
2x3 187
I felt some back pain during these, lower back.. I'm unsure if I might go too low making my pelvic tuck under causing the lower back to round or if this was from the snatch pulls. I'm gonna try to remember to take a video of my front squat next time to see if my back rounds
E1 Good Morning
1x3 187
3x2 198
2x2 187
F1 Bench press (touch n' go)
1x2 187
1x3 187
1x3 198
1x1 209
1x1 220
3x2 209
Not happy with these, I was hoping to get a lot of sets with doubles on 220. However these benches are lower than what I'm used to and thus my leg drive gets screwy.. it is really weird, it's like I have to adjust my technique all over again
F2 T bar row
1x12 66
1x12 77
1x10 77
F2.5 Cable side bends
3x12 143
PWO: The usual
Week 2 Day 3
A1 Hang snatch
3x3 99
1x3 110
I did more last time.. I'm at a new gym and the bars are a bit weird.. I'll get back to my normal gym in a bit over a week though. I think I'm also developing a shoulder impingement
I'll see how it develops, if I can't get the pain to stop I'm gonna have to figure out something else for the snatches.. maybe start with the second exercise and do DB power snatches after that instead..B1 Clean
These were suppose to be clean and jerk, but the roof where the platform was is a bit screwy.
1x2 187
2x3 187
1x2 187
These were hard, the front squat portion is the hardest. I'm looking forward to when I can front squat more so I can really challenge the pulling part of this exercise too!
C1 Snatch pull
1x3 176
1x2 198
1x2 187
2x3 176
2x2 176
Off the floor: I think my back flexes, I'm not sure.. I might have to start doing these off some low blocks, it won't matter much as what I'm trying to do here is get more power in the second pull (or whatever you call it
)D1 Front Squat
1x3 187
1x2 209
1x2 198
1x2 209
1x2 198
2x3 187
I felt some back pain during these, lower back.. I'm unsure if I might go too low making my pelvic tuck under causing the lower back to round or if this was from the snatch pulls. I'm gonna try to remember to take a video of my front squat next time to see if my back rounds
E1 Good Morning
1x3 187
3x2 198
2x2 187
F1 Bench press (touch n' go)
1x2 187
1x3 187
1x3 198
1x1 209
1x1 220
3x2 209
Not happy with these, I was hoping to get a lot of sets with doubles on 220. However these benches are lower than what I'm used to and thus my leg drive gets screwy.. it is really weird, it's like I have to adjust my technique all over again
F2 T bar row
1x12 66
1x12 77
1x10 77
F2.5 Cable side bends
3x12 143
PWO: The usual
It is amazing the difference equipment can make isn't it? Good stuff that is build right really makes a big difference.
Remember, right now your volume is through the roof compared to what you are used to. It will take you body some time to adapt to this. Your recovery (and also stress on tendons and joints) will be affected until your body adapts.
Just things to keep in mind.
yeah, I do a lot more big lifts and I have never done full snatches before (which are tough on the shoulders) and now I do them twice a week. I think I'm gonna screw the program for the snatches, I'll just do roughly the same number of sets as they want but not the sets and reps. I need to just practice with some triples and get used to it, strength isn't an issue right now on the snatches, balance is.
Friday 21.03.08
week 3 day 1
A1 Snatch
3x3 99
B1 Power Clean
1x3 231
1x1 242
1x2 231
4x3 220
These aren't progressing as well as I had hoped..
C1 Front Squat
1x3 198
1x1 220
1x1 231
1x2 209
1x1 220
2x3 198
Happy about these, they were relatively easy. I'll be able to add even more weight soon.
D1 RDL
1x3 330
1x1 352
1x2 341
1x3 330
1x2 330
Happy about these, pretty easy too. I wanna get a 400 RDL
F1 Bench press
4x3 176
Dropset after the last set of 5: 1x10 121
Dropsets brings up different weaknesses, I feel it in my forearms quite a bit..
F2 Elbows flared BB bent over row
4x10 110
E1 Crunch with knees up
3x20 44
Dropsets after each set in same order: 1x10 BW, 1x11 BW, 1x15 BW
PWO: none, mom had made some turkey when I got home
week 3 day 1
A1 Snatch
3x3 99
B1 Power Clean
1x3 231
1x1 242
1x2 231
4x3 220
These aren't progressing as well as I had hoped..
C1 Front Squat
1x3 198
1x1 220
1x1 231
1x2 209
1x1 220
2x3 198
Happy about these, they were relatively easy. I'll be able to add even more weight soon.
D1 RDL
1x3 330
1x1 352
1x2 341
1x3 330
1x2 330
Happy about these, pretty easy too. I wanna get a 400 RDL
F1 Bench press
4x3 176
Dropset after the last set of 5: 1x10 121
Dropsets brings up different weaknesses, I feel it in my forearms quite a bit..
F2 Elbows flared BB bent over row
4x10 110
E1 Crunch with knees up
3x20 44
Dropsets after each set in same order: 1x10 BW, 1x11 BW, 1x15 BW
PWO: none, mom had made some turkey when I got home
oh wow your pc is amazing. i couldnt imagine power cleaning 220 >< great work. same with benching! nice pulling too with the RDL's.
yea your right you have had good improvemnt on your squatting. good job man you'l be squatting 100kgx3 in no time!
iv never RDL'd before...ever...its pretty sad. il have to get some videos/articles to make sure i have good form.
yea your right you have had good improvemnt on your squatting. good job man you'l be squatting 100kgx3 in no time!
iv never RDL'd before...ever...its pretty sad. il have to get some videos/articles to make sure i have good form.
check out the technique article sticky, there's a link to a Cressey article there that is really good!
Yeah, RDLs rock. I wanna RDL what I can deadlift now.. then try deadlifting again when I'm done with this program to see the change. I want to dead 200kgs soon, it is within reach, my personal best is 185.5 kgs and it was pretty easy
Yeah, RDLs rock. I wanna RDL what I can deadlift now.. then try deadlifting again when I'm done with this program to see the change. I want to dead 200kgs soon, it is within reach, my personal best is 185.5 kgs and it was pretty easy
Monday 24.03.08
Week 3 Day 2
A1 Clean
1x2 187
1x1 209
1x1 198
1x2 187
B1 Power Snatch
1x3 143
1x1 165
1x2 154
2x3 143
2x2 143
C1 Snatch Balance
1x3 110
1x1 121
1x2 115.5
1x1 121
1x2 115.5
3x3 110
D1 Clean Pull
1x3 275
1x2 297
1x1 308
1x2 286
2x3 275
E1 Back Squat
1x3 231
1x1 253
1x1 264
1x2 242
1x3 231
2x2 231
Happy with this. I'll add weight next week
F1 Pendlay Row
from blocks (not enough flexibility to do them from floor) reset the bar on the blocks every rep, pulling from the dead. Start with lower back straight and upper back rounded and shoulders forward. then all at the same time, arch the upper back, pull back the shoulders and pull the bar to the abdomen
1x6 143
1x7 143
1x8 143
1x8 143 (a bit bad last few reps here)
I really feel these in my entire upper back. They are awesome
F2 Bent arm frog
4 sets. playing around, I got at least 1 long good hold each set.
F3 Overhead DB side bends
1x5 8.8
1xX 8.8
1x8 8.8
1x10 8.8
These were hard, couldn't use a lot of weight.
PWO: The usual
Week 3 Day 2
A1 Clean
1x2 187
1x1 209
1x1 198
1x2 187
B1 Power Snatch
1x3 143
1x1 165
1x2 154
2x3 143
2x2 143
C1 Snatch Balance
1x3 110
1x1 121
1x2 115.5
1x1 121
1x2 115.5
3x3 110
D1 Clean Pull
1x3 275
1x2 297
1x1 308
1x2 286
2x3 275
E1 Back Squat
1x3 231
1x1 253
1x1 264
1x2 242
1x3 231
2x2 231
Happy with this. I'll add weight next week
F1 Pendlay Row
from blocks (not enough flexibility to do them from floor) reset the bar on the blocks every rep, pulling from the dead. Start with lower back straight and upper back rounded and shoulders forward. then all at the same time, arch the upper back, pull back the shoulders and pull the bar to the abdomen
1x6 143
1x7 143
1x8 143
1x8 143 (a bit bad last few reps here)
I really feel these in my entire upper back. They are awesome
F2 Bent arm frog
4 sets. playing around, I got at least 1 long good hold each set.
F3 Overhead DB side bends
1x5 8.8
1xX 8.8
1x8 8.8
1x10 8.8
These were hard, couldn't use a lot of weight.
PWO: The usual
lol dude dont give me that sad face! you are clean pulling 300+ LOL thats awesome
nice squats too man your squat is catching up with your dead!
how is it possible to clean less than power clean? how is it harder? you have to fs it?
good work man!
Power clean is easier since you'd be using more leg drive no?
you use as much leg drive with the clean as the power clean, but with the clean you don't have to pull the weight as high to catch it since you can duck under into a full squat to catch. thus you can use more weight, as long as you can front squat that weight up again.
If my front squat was better, I'd be cleaning more.
And the clean pulls aren't high pull if that is what you think. I can't high clean pull what I can power clean, and at least not more than I can power clean
It is kinda hard choosing a weight for the clean pulls since I could probably do 308 for 3 reps instead of as my 1rm but there is also the question of how explosive you want them to be.
If my front squat was better, I'd be cleaning more.
And the clean pulls aren't high pull if that is what you think. I can't high clean pull what I can power clean, and at least not more than I can power clean
It is kinda hard choosing a weight for the clean pulls since I could probably do 308 for 3 reps instead of as my 1rm but there is also the question of how explosive you want them to be.
Karky,
I have only just joined the forums so I am a bit behind on this rediculously long thread but I have just spent most of my day at work reading alot of this and I am highly impressed mate this is great stuff. I see alot of people have posted their workouts etc but none seem to follow through as much as you have.
How do you come up with these workout plans? I dont even recognise half of the excercises you have outlined.
These my friends are the thoughts of a
I have only just joined the forums so I am a bit behind on this rediculously long thread but I have just spent most of my day at work reading alot of this and I am highly impressed mate this is great stuff. I see alot of people have posted their workouts etc but none seem to follow through as much as you have.
How do you come up with these workout plans? I dont even recognise half of the excercises you have outlined.
These my friends are the thoughts of a
thanks a lot. The program I follow now is a pre made program. I wanted to try something different after having done my own thing for a long while.
I have had a lot of help from other people on this site for coming up with work out plans and I'm always on the lookout for more cool exercises. When you have been training for a while, you usually pick up a few.
I have had a lot of help from other people on this site for coming up with work out plans and I'm always on the lookout for more cool exercises. When you have been training for a while, you usually pick up a few.
Wednesday 26.03.08
Week 3 Day 3
A1 Hang snatch
1x4 99
3x3 110
I got the balance down better here.
B1 Clean
1x3 198
1x2 209
1x1 220
1x2 209
Happy with these, I got 100 kg. It really is all about the front squat right now. I caught the 220 one a bit too low, meaning I didn't pull it high enough. It is a problem now since I can power clean more than I can clean that I need to figure out how hard I have to pull for the weight to get to where I can catch it in a squat. I can't just pull it all I have since then it would be a power clean
C1 Snatch pull
1x3 187
1x2 209
1x1 220
1x2 198
1x3 187
2x2 187
These are actually toughest off the floor. I use a snatch grip, so I have to get down low, and because of my limb length and flexibility issues I have to drop my hips way down for the lower back not to round, it is tough on the lower back. I pull the bar to about nipple height. some of the heavier sets may be a bit lower, but not a lot.
D1 Front Squat
Little did I know this was about to be one of the toughest squatting sessions I have ever done.
1x3 209
1x1 231
1x1 242
1x2 220
2x3 209
1x2 209
From the single at 242 all sets were pretty much all out VERY tough. The 242 is probably my 1RM right now. I added 5kg (11 lbs) to the front squat from day 1 in this week (where I added the same from day 3 the previous week) so I've had pretty quick progress. next Front squat session I'll probably keep these weights, and try to increase the session after that.
E1 Good Mornings
1x3 198
1x1 220
1x2 209
1x3 198
1x2 198
I adjusted to a slightly wider stance after the 220 set, which made it a lot more comfortable
F1 Floor press
1x3 176
1x3 187
3x3 198
F2 BB bent over row wide grip to low abs
4x5 176
I'm happy with this, a long time ago I really wanted to be able to row 176. a short time ago I tried it and got 3 reps with a lot of cheating, these sets were with very little to no cheating.
F3 Serratus crunch
1x20 8.8
3x15 13.2
I wasn't impressed by these, didn't really like them.
PWO: The usual
Week 3 Day 3
A1 Hang snatch
1x4 99
3x3 110
I got the balance down better here.
B1 Clean
1x3 198
1x2 209
1x1 220
1x2 209
Happy with these, I got 100 kg. It really is all about the front squat right now. I caught the 220 one a bit too low, meaning I didn't pull it high enough. It is a problem now since I can power clean more than I can clean that I need to figure out how hard I have to pull for the weight to get to where I can catch it in a squat. I can't just pull it all I have since then it would be a power clean
C1 Snatch pull
1x3 187
1x2 209
1x1 220
1x2 198
1x3 187
2x2 187
These are actually toughest off the floor. I use a snatch grip, so I have to get down low, and because of my limb length and flexibility issues I have to drop my hips way down for the lower back not to round, it is tough on the lower back. I pull the bar to about nipple height. some of the heavier sets may be a bit lower, but not a lot.
D1 Front Squat
Little did I know this was about to be one of the toughest squatting sessions I have ever done.
1x3 209
1x1 231
1x1 242
1x2 220
2x3 209
1x2 209
From the single at 242 all sets were pretty much all out VERY tough. The 242 is probably my 1RM right now. I added 5kg (11 lbs) to the front squat from day 1 in this week (where I added the same from day 3 the previous week) so I've had pretty quick progress. next Front squat session I'll probably keep these weights, and try to increase the session after that.
E1 Good Mornings
1x3 198
1x1 220
1x2 209
1x3 198
1x2 198
I adjusted to a slightly wider stance after the 220 set, which made it a lot more comfortable
F1 Floor press
1x3 176
1x3 187
3x3 198
F2 BB bent over row wide grip to low abs
4x5 176
I'm happy with this, a long time ago I really wanted to be able to row 176. a short time ago I tried it and got 3 reps with a lot of cheating, these sets were with very little to no cheating.
F3 Serratus crunch
1x20 8.8
3x15 13.2
I wasn't impressed by these, didn't really like them.
PWO: The usual
