i finally learned how to power clean today

[Sub-Zero]

i am so excited for my next workout

i decided to put it on back/leg day, and not do a jerk at the top so it wont interfere with shoulders.

also, how many reps/sets do u guys recommend

i was thinking like 3x4 work sets?

i really just wanna do these more for fun than anything else, so i wasnt gunna make it anything too formal, just at the end of my back/leg workouts i was gunna put them in. so maybe sometimes ill do less weight more times, or more weight less times.

but also, the guy said to do it twice a week.

is twice a week gunna overtrain me on powercleans?

 

[The Shadow]

Cleans once a weeak with back day

MAke it intial movement after a warmup

4x3

 

[Sub-Zero]

Cleans once a weeak with back day

MAke it intial movement after a warmup

4x3

four sets of 3? not 3 sets of 4? wow 3 is low.

so twice a week is too much?

and i was thinking of putting it at the end of everything untill i really get comfortable with the lift and start pushing myself hard weight wise.

untill i start pushing it hard weight wise, then should i do it twice a week?

cause i work back twice a week

 

[newbie210]

I do cleans with back but 5x5 after 2 warm up sets of usually 8 but that's just me.

 

[Sub-Zero]

I do cleans with back but 5x5 after 2 warm up sets of usually 8 but that's just me.

how many days per week

 

[The Shadow]

Technique drops after 3 reps imo olympic style lifts.....once a week is plenty imo - especally as you go heavy...


work in power shrugs and calf machine shrugs with other back day

 

[newbie210]

once, on back day 1 do powercleans and back day 2 do deadlifts

 

[Sub-Zero]

Technique drops after 3 reps imo olympic style lifts.....once a week is plenty imo - especally as you go heavy...


work in power shrugs and calf machine shrugs with other back day

okay well ill fuck around with it like i said and then once i go to serious weight and really focus on it seriously ill drop down to once a week.

do you suggest sets of 3 on deadlifts as well?

i had been doing 3 sets of 6

what about squats

 

[The Shadow]

okay well ill fuck around with it like i said and then once i go to serious weight and really focus on it seriously ill drop down to once a week.

do you suggest sets of 3 on deadlifts as well?

i had been doing 3 sets of 6

what about squats

Depends....I personally cant work olympic lifts, deads and squats heavy simultaneously - you will never recover imo

 

[newbie210]

you can follow the 5x5 on squats too, well I do anyway

 

[Sub-Zero]

Depends....I personally cant work olympic lifts, deads and squats heavy simultaneously - you will never recover imo

im young.

iv been doing deads 3x6, and when i struggle too hard on it i back down 30-40 pounds and start going up again (to ensure form is perfect)


on squats i am currenntly doing 5x5, probably gunna drop to 4x5 now that ill be power cleaning. when i start to struggle and form starts to not be perfect on squats i switch up the reps, going as high as 12.

 

[newbie210]

it also depends on what your trying to get out of it too

 

[Sub-Zero]

it also depends on what your trying to get out of it too

250$?







a big body, and a big powerclean...im thinkin

 

[newbie210]

then go with 5x5 and increase weight every set......

 

[bran987]

totally unnecessary, jerky movement with lots of weight, not required to build big muscles, especially for someone who has injured their back pretty badly within the past year?

 

[Sub-Zero]

totally unnecessary, jerky movement with lots of weight, not required to build big muscles, especially for someone who has injured their back pretty badly within the past year?

lol i cant tell if ur being serious.

my back is 100% though, now.

i thought powercleans were one of the top motions for hugeness.

i like them they are fun, so ima do them.

the back part shouldnt be an issue since i wont ever go near what i deadlift for a powerclean.

in addition, u can just bail if u fuck up the clean

 

[newbie210]

totally unnecessary, jerky movement with lots of weight, not required to build big muscles, especially for someone who has injured their back pretty badly within the past year?

where does it say they hurt themselves, did I miss that

 

[Frisky]

come clean my damn floors you lil bitch.

 

[The Shadow]

im young.

iv been doing deads 3x6, and when i struggle too hard on it i back down 30-40 pounds and start going up again (to ensure form is perfect)


on squats i am currenntly doing 5x5, probably gunna drop to 4x5 now that ill be power cleaning. when i start to struggle and form starts to not be perfect on squats i switch up the reps, going as high as 12.

Young has nothing to do with it.......but its another reason to watch the load:

1 - too much too quickly leads to bad form

2 - the more inexpreienced you are - the more wear/tear on the nervous system




...no one things about overtraining form a systemic standpoint...only a bodypart perspective



everyday is kidney day



I guarantee you:


work extremely heavy( 4 reps and under) on ALL those compound lifts, and you will maximize none of them - you will make good progress for a while.....until you volume outpaces recovery

 

[bran987]

where does it say they hurt themselves, did I miss that

he had to stop training for awhile in the past year from a back injury. oh well, have fun, i wouldn't do it though.

 

[Sub-Zero]

Young has nothing to do with it.......but its another reason to watch the load:

1 - too much too quickly leads to bad form

2 - the more inexpreienced you are - the more wear/tear on the nervous system




...no one things about overtraining form a systemic standpoint...only a bodypart perspective



everyday is kidney day



I guarantee you:


work extremely heavy( 4 reps and under) on ALL those compound lifts, and you will maximize none of them - you will make good progress for a while.....until you volume outpaces recovery

i dont go under 4 reps on anything...

 

[samoth]

what about squats

Squat or GM's on lower body days, and as a warm-up on upper body days.

Geeze, you BBing types make this shit so unnecessarily difficult.

Sublime, you ever look at Westside or Metal Militia training styles? I found those to work the best for my body... but I'm more suited for PLing than BBing (or at least I found myself to be, after fiveish years of training)

 

[samoth]

i dont go under 4 reps on anything...

I rarely ever go over 4 reps on anything...

*quickly vacates thread*

(Agreed on Shadow's advice, though. YOU will eventually find out what works for YOU... it just takes a while for some of us, lol)

 

[Sub-Zero]

I rarely ever go over 4 reps on anything...

*quickly vacates thread*

(Agreed on Shadow's advice, though. YOU will eventually find out what works for YOU... it just takes a while for some of us, lol)

i suck at high reps

i can add weight alot easier than reps

 

[Smurfy]

cleans/hang clean/power cleans will most certainly work your delts. and I acquired some massive delts doing a lot of hang cleans. it takes a lot to learn the technique for those kinds of lifts. a lot of time. but gosh darn are they fun to learn and do. but i prefer to do them in conjunction with the push press. god that makes ya feel powerful. you hoist that weight up the pop it up overhead and there you are standing there holding all this weight like yeah motherfucker im a powerful sunnovabitch. im not even kidding, this feels good. even if it's only like 105#, still. never see anyone else doin that shit at Bally's.

 

[string_bean00]

cleans/hang clean/power cleans will most certainly work your delts. and I acquired some massive delts doing a lot of hang cleans. it takes a lot to learn the technique for those kinds of lifts. a lot of time. but gosh darn are they fun to learn and do. but i prefer to do them in conjunction with the push press. god that makes ya feel powerful. you hoist that weight up the pop it up overhead and there you are standing there holding all this weight like yeah motherfucker im a powerful sunnovabitch. im not even kidding, this feels good. even if it's only like 105#, still. never see anyone else doin that shit at Bally's.

ballys is gay!!!!

 

[Smurfy]

ballys is gay!!!!

that's why it's cool! be the only one doing powerful shit!

 

[string_bean00]

that's why it's cool! be the only one doing powerful shit!

damn I didn't think of that


theres a ballys right next door to the powerhouse i go to, perhaps ill get a free week pass and do some deads up in that bitch

 

[Smurfy]

damn I didn't think of that


theres a ballys right next door to the powerhouse i go to, perhaps ill get a free week pass and do some deads up in that bitch

yeah. dude dont use chalk, bang weights or make loud noises. they might get confused and kick you out or something

 

[Gambino]

i never got much out of power cleans i prefer the complete movement (c&j)
give those a try sub real funn

 

[Sub-Zero]

i never got much out of power cleans i prefer the complete movement (c&j)
give those a try sub real funn

but i do back right after shoulders


my split is

mon - shoulders/slight incline db press (highrep mostly for tris)/calves/abs

tues- back with deads which hit legs too, and now powercleans

thurs- chest/tris/calves

fri- back with squats and now powercleans

no place to put it.

once i get good at pc i will switch everyhting up and make saturday a workout day and thin everyhting out on the other days

saturday- squats, powercleans to jerk, <something else here for shoulders?? maybe lateral raises? lol>

but then what do i do for the other days,

 

[samoth]

Goal Setting for Young Athletes By Mike Hanley

HTH

 

[swole]

but i do back right after shoulders

my split is

mon - shoulders/slight incline db press (highrep mostly for tris)/calves/abs

tues- back with deads which hit legs too, and now powercleans

thurs- chest/tris/calves

fri- back with squats and now powercleans

no place to put it.

once i get good at pc i will switch everyhting up and make saturday a workout day and thin everyhting out on the other days

saturday- squats, powercleans to jerk, <something else here for shoulders?? maybe lateral raises? lol>

but then what do i do for the other days,

biceps?

my split

M - chest, biceps (flyes to warm up, dumbell flat, incline, decline, hammers, preachers, concentration)
T - back, triceps (dumbell rows, deadlift, pulldowns, pushdowns, overhead dumbell extension, skullcrushers)
W - legs (squats, leg press, leg extensions, calf raises)
Th - delts, traps (lateral raises, military alternated by week on smith and dumbell, front raises, upright rows, shrugs, rear delt machine or bent over lateral raises)
F- cardio

I like doing bis and tris like I have it set up...I can focus on working them to failure rather than wear them out with chest or back

 

[string_bean00]

biceps?

my split

M - chest, biceps (flyes to warm up, dumbell flat, incline, decline, hammers, preachers, concentration)
T - back, triceps (dumbell rows, deadlift, pulldowns, pushdowns, overhead dumbell extension, skullcrushers)
W - legs (squats, leg press, leg extensions, calf raises)
Th - delts, traps (lateral raises, military alternated by week on smith and dumbell, front raises, upright rows, shrugs, rear delt machine or bent over lateral raises)
F- cardio

I like doing bis and tris like I have it set up...I can focus on working them to failure rather than wear them out with chest or back

some would advise not doing squats the day after doing deadlifts like that, but if it works for you taht's rad

for me my squats would suffer a lot

 

[samoth]

biceps?

Heavy squats, duh.

 

[Sub-Zero]

biceps?

my split

M - chest, biceps (flyes to warm up, dumbell flat, incline, decline, hammers, preachers, concentration)
T - back, triceps (dumbell rows, deadlift, pulldowns, pushdowns, overhead dumbell extension, skullcrushers)
W - legs (squats, leg press, leg extensions, calf raises)
Th - delts, traps (lateral raises, military alternated by week on smith and dumbell, front raises, upright rows, shrugs, rear delt machine or bent over lateral raises)
F- cardio

I like doing bis and tris like I have it set up...I can focus on working them to failure rather than wear them out with chest or back

i used to train like that and i do better with less volume and gay shit and more compounds but less volume, but more frequency.

i sometimes do curls just for fun on tuesdays, like 3x12 weight that i do super strict.

also what if ur sore from dls and try and squat and get injured!!

 

[samoth]

i sometimes do curls just for fun on tuesdays, like 3x12 weight that i do super strict.

Twelve sets is decent volume. I'd drop it down for some singles or forced reps, though.

 

[samoth]

yeah. dude dont use chalk, bang weights or make loud noises. they might get confused and kick you out or something

I fucking despise any so-called "gym" that doesn't allow chalk. How the fuck can you deadlift heavy without chalk? I ain't wearing those geigh strap thingies.

 

[Sub-Zero]

Twelve sets is decent volume. I'd drop it down for some singles or forced reps, though.

lol 3 sets of 12

 

[samoth]

lol 3 sets of 12

Ah, that's right. You BBing people do that "rep" thing, where you repeatedly lift the same weight over and over again, thinking that somehow, you'll get bigger doing the same thing fifteen times. Sheesh.

In all seriousness, though, don't overlook other training methods, like PLing and Oly lifting. Not everyone will respond the same to one particular training method... nor does any rulebook anywhere dictate how anyone must train.

 

[newbie210]

Here is my split that may help you out.

Mon- Chest/bi

Tue- Back/tri (deadlift day)

Wed- Leg/shoulders

Thu-chest/bi

Fri-back/tri (cleans day)

Sat- shoulders

Sun- off

Always lift your larger muscles first then transition to smaller ones, example lift legs before shoulders or back before shoulders. Anyways this is my routine and most will probably think its overtraining but the days are split to help prevent that IMO, but do what works for you.

 

[Sub-Zero]

Here is my split that may help you out.

Mon- Chest/bi

Tue- Back/tri (deadlift day)

Wed- Leg/shoulders

Thu-chest/bi

Fri-back/tri (cleans day)

Sat- shoulders

Sun- off

Always lift your larger muscles first then transition to smaller ones, example lift legs before shoulders or back before shoulders. Anyways this is my routine and most will probably think its overtraining but the days are split to help prevent that IMO, but do what works for you.

so u can do your back the day after biceps?

and shoulders the day after tris?

how

 

[coolcolj]

a proper powerclean is mostly a lower body lift....

sure your upper back does some work, but when your squat goes up so will your powerclean, so that's where the power comes from
unless off course you arm pull it...

 

[Sub-Zero]

a proper powerclean is mostly a lower body lift....

sure your upper back does some work, but when your squat goes up so will your powerclean, so that's where the power comes from
unless off course you arm pull it...

so it wont interfere with shoulders

 

[Singleton]

that's why it's cool! be the only one doing powerful shit!

big fish in a small tank.

I prefer a bigger "tank". I hate the 24 hour fitness I go to. They are super-strict on the noise, but they're afraid to talk to me.

 

[BiggT]

so it wont interfere with shoulders

Not at all....if you're upright rowing the weight, thats an incorrect pull. It is a smooth pull until the bar passes the knees, at about mid-thigh you want to rebend the knees and then do a jump shrug as explosively as possible rising onto the toes then relax the elbows and let your arms act as ropes and just let your momentum carry the bar to about the belly button, at that point you whip the elbows around as fast as possible and pull yourself under the bar into either a full front squat (squat clean) or a paralell or higher front squat (power clean).Like CCJ said, squats (front squats and olympic back squats) have very direct carryover to cleans.

 

[Sub-Zero]

Not at all....if you're upright rowing the weight, thats an incorrect pull. It is a smooth pull until the bar passes the knees, at about mid-thigh you want to rebend the knees and then do a jump shrug as explosively as possible rising onto the toes then relax the elbows and let your arms act as ropes and just let your momentum carry the bar to about the belly button, at that point you whip the elbows around as fast as possible and pull yourself under the bar into either a full front squat (squat clean) or a paralell or higher front squat (power clean).Like CCJ said, squats (front squats and olympic back squats) have very direct carryover to cleans.

awsome thanks alot for the help man

 

[newbie210]

so u can do your back the day after biceps?

and shoulders the day after tris?

how

switch bi and tri's my fault