Power Cleans - 30kg

On Monday I was able to do 35kg for 2 sets of 3 reps. Today somehow I only managed 1 set for 2 reps. Oh well.

Anyways, 30kg power clean for 3 reps. I kinda screwed up on the last rep as you'll see when you watch it.

http://www.youtube.com/watch?v=Aa6fYEz0wK0

No Reply?

Your form looks good.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

well once again it might be the weight or im just picky but go pause at ten seconds. I noticed for sure the bar is pretty far away from your body on that rep, kind of hard to tell on others.

I was asking a friend today and he basically was saying that I'm using my arms too much and not "ducking under" the bar. I kinda compared it to the clean videos by Rippetoe and indeed I'm not ducking under it. I'll try to fix it on Friday.

You could duck a little more, but I think thats something you will learn over time doing these more and getting higher in weight. That weight looks really easy for you, doesnt look like your struggling with it at all.

Over all I think it looks pretty good man, good job!

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

You're like the 4th/5th person to say that comment about the weight looking easy for me (deadlift/power clean), when in fact it's hard for me.

well besides it looking easy when most people dont dip under the bar that much its usually because its a lighter weight, and their body just reacts because it doesnt need too.

When your jumping up, try to bend the knee's more, as if your going to jump more powerfully. As in not landing so straight legged. The power cleans are called power cleans because you dont dip down into a front squat, but stop with your quads bent at about 1/2 squat to a 1/4 squat. I think if you give the jump a little more "Umph" and bring your knees up with it a bit, you will be able to get under the bar a little more.

Kind of hard to explain it with out actually being there to show you, hopefully you get the idea.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Exactly. People drop under the bar because its heavy and they cant pull it high enough just to bring it up like you do. That's pretty much proof right there that the weight is indeed light for you.

yea after watching this video, that weight is very easy for you, i think the problem you have with moving up is weight is how high you are catching the bar, if you squat down more your weight will move up a lot, just think about this..the lower you squat down to catch it the easier and more weight you will be able to clean, the more you get under the bar the easier it will be

i also notice that before you clean it you pull the actual bar off the ground to around your ankle, you should try to avoid that, because when your cleaning something like 225 lbs it will be impossible to do that

5 RM
Bench Press: 240 lbs
Hang Clean: 225 lbs
16 yrs old
190 lb

goal bench by end of football season : 285

hes doing that because of the size of the plates on the bar, obviously with 45's on there he wouldnt be doing that.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

indeedy Nm0ney =)

A bit offtopic but today I did my deadlift and I only reached 4reps on my 4/5 ramping sets. Very disappointing. I think I was quite tired. Not sure if it's because I've added chinups on my non working out days recently. Hopefully next week it'll be better.

that shouldnt affect you, its a body weight exercise, you should be able to pump out quite a few pull ups every single day if you wanted to.

im starting to think that the culprit is you just start too high in weight with your program, your leaving less room to progress and stalling much sooner then you should.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I think thats my problem too. I look at a lot of your guys journals and i don't see you working with weight that would correlate at all to your maxes. I'm thinking that maybe I need to do a deload or something because my first madcow was extremely good while bulking and that was the first program i've ever done that let you settle in for the first month to get used to it. I don't know im thinking next week i might just lift at 85% of the current weight i am doing then take the week after that off completely and see what happens.

I know it's already been gone over, but really try and keep upping the weight and drop under the bar, you could add 10 kg (thats like 22 lb. I think, not used to kg's..) onto that immediately just by dropping under the bar and increasing the weight. Don't be afraid to fall if you have a spotter (which you should, and not saying your scared just know alot of people are). Stay focused on exploding up more, I can get probably 15-25 lb. more when I am focused on the clean I am about to do, it really helps imo. But the form looked pretty good, atleast the first 2 reps, you definitly can add some weight onto that though.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

PumaKrieg


I think thats my problem too. I look at a lot of your guys journals and i don't see you working with weight that would correlate at all to your maxes. I'm thinking that maybe I need to do a deload or something because my first madcow was extremely good while bulking and that was the first program i've ever done that let you settle in for the first month to get used to it. I don't know im thinking next week i might just lift at 85% of the current weight i am doing then take the week after that off completely and see what happens.

Deloading every now and then is always good. I always come back feeling stronger than ever after a light/off week.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

That didn't seem dick headed at all to me.

Red PittBull's Log.

Play nice kids.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

I wasnt...I was explaining why and what he was doing.

Perhaps you shouldnt be so sensitive.

thsfootball1

Nm0ney34


hes doing that because of the size of the plates on the bar, obviously with 45's on there he wouldnt be doing that.

i was just pointing it out, no need for the dick head response

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

im sure he could of explained it himself, since this is his thread

5 RM
Bench Press: 240 lbs
Hang Clean: 225 lbs
16 yrs old
190 lb

goal bench by end of football season : 285

Nm0ney34


that shouldnt affect you, its a body weight exercise, you should be able to pump out quite a few pull ups every single day if you wanted to.

im starting to think that the culprit is you just start too high in weight with your program, your leaving less room to progress and stalling much sooner then you should.

I think I was probably just tired that day.

Anyway, I'm only stalling in my upper body exercises (press, bench). I mean I've been stuck on that weight for ages. I've increased my bench weight about 3-4kg max in the last year or so.

simple solution, next time you do a routine start lower with your upper body exercises.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I think I have accumlated abit too much fatigue as yesterday on non training day I was able to get only 9, then 4 chinups whereas on Tuesday I was able to get 9,8,7. I'll be taking a week off after today.

So I should maybe drop my OH press then? I mean I keep dropping it down but then once I get back to my old weight, it get's stuck then again.

thsfootball1

Nm0ney34


hes doing that because of the size of the plates on the bar, obviously with 45's on there he wouldnt be doing that.

i was just pointing it out, no need for the dick head response

lol wtf

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Well let me ask you this.

what did you start at for bench and OH press before (This current routine your getting done with)?

I might suggest starting another 15 or so pounds lighter. on both lifts.

in fact. calculate your 5rm and 1rm's for me and I can probably lay out your OH press and Bench for your next routine.

vdk_au


I think I have accumlated abit too much fatigue as yesterday on non training day I was able to get only 9, then 4 chinups whereas on Tuesday I was able to get 9,8,7. I'll be taking a week off after today.

So I should maybe drop my OH press then? I mean I keep dropping it down but then once I get back to my old weight, it get's stuck then again.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Well for my OH Press 5rm, it's around 35-36kg, and bench would be around 54-55kg.

The last 5x5 for OH Press I did was 33kg and bench was 50kg.

Though I'll be doing dumbbell bench press next cycle, and I don't have an intensity day for 1x5, but rather I'm just doing speed sets.

For example, today was my last day of the cycle:

Power Cleans: 1x3 (This is the exception)
Squats: 10x2
Bench: 10x3
Rows: 10x3

Oh and my 1rm kinda went down since like 5months ago.

Now they're probably at:
Bench: 57.5kg
OH Press: 42.5kg (I use a belt which explains why the ratio is slightly different for bench:oh press in the 1rm range0

damn you and your Kg's

let me work on it tomorrow and ill get back to you. Im leaving work and going to bed :P

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

damn you're lbs :P. Usually I convert everything to lb's for this forum, only this time I didn't. I should shouldn't I?

Ok next cycle try this.

for your 1x5's

OH press: start at 50 lb's Ramping sets, use dumbbells if you wish because the bar is 45 lb's.

bench: start at 85'lbs, same thing as below but you can just stick to the BB with ramping sets.

for your 5x5's

OH press. start with 45 (the bar)
Bench: 75'lbs

I want you to make 5 lb jumps every week on each of these.

Here comes the important part. EAT EAT and EAT some more. If you can drink a gallon of milk a day. If you have to, buy a weight gainer instead of your normal protein for the extra cals. Besides starting too high I think a big problem is your not eating enough to put on the muscle.

Try this and see if it doesnt help you increase. because  if you do the diet part right, you should jump up in weight, no problem.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"