My Power Clean and Bench Woes

[SouthWind]

Hey all,

I'm 17 years old, about just south of 6 feet and weigh 150 lbs. (just got out of wrestling season and trying to gain). I'm trying to increase my Bench and Clean maxes, and I think my problem is probably my lats. My Bench Max is 170. I was reading the bench guide in this forum, and I noticed that my problem when I can't get that extra rep or when I max might be my lat muscles because usually when I fail, the bar is a slight ways from my chest, and once I get it past halfway it's easy. My reasoning for this is because I think I have pretty strong shoulders, tris, and chest muscles. I do my skull crusher reps with 50 lbs on the curl bar for 8 reps. On DB Bench I do 8 reps with 55 lbs. When doing DB Military Press, I do about 10 reps with 2 35 lbs. dumbells. But I admit I rarely work my lats, and I think that's my problem since I can only do about 5 or 6 Chin-ups (long arms but still).

I only clean 140 lbs.

What I want to know is what exercises I can do to build lats so that my bench and clean maxes with increase and if you all think this probably wear my weak spot is.

 

[Quadsweeps Sister]

Hello and welcome to the PL forum. I was reading through some of your stats and it sounds like you are done with HS wrestling this year (or for good) since you are 17yrs? Are you interested in a PL workout to strengthen only bench or are you interested in a program for all your lifts? I was never one for just strengthening one part of my body - but if you only want to bench, just say the word. I would say with the right amount/type of food and with a different training program - your lifts would definately increase (or only bench if thats what you want).

Let us know a bit more about your goals and many here will help you with information.

 

[SouthWind]

Sorry I forgot to mention. I'm a Junior and have another year left. I'm not really interested in a whole workout, I workout with the football team about 2 or 3 days a week (I can't do my own routine in there), but I workout on the weekends so I could get one for that. I was looking for some lifts that would increase my lifts in Clean and Bench (specifically my lats since I think that's my problem).

 

[Nickd40]

What I want to know is what exercises I can do to build lats so that my bench and clean maxes with increase and if you all think this probably wear my weak spot is.

well to tell you the truth cleans are all in the form. make sure you have the technique down before going heavy reps

 

[Quadsweeps Sister]

Sorry I forgot to mention. I'm a Junior and have another year left. I'm not really interested in a whole workout, I workout with the football team about 2 or 3 days a week (I can't do my own routine in there), but I workout on the weekends so I could get one for that. I was looking for some lifts that would increase my lifts in Clean and Bench (specifically my lats since I think that's my problem).

No worries - just looking for what you needed/wanted.

Give some of the following a try:
- Barbell bent over row
- One arm DB Rows
- Body rows or fatman pull-ups (if you can't keep your torso straight, you may need to work on your core)
- Face pulls with bands or cables
- Low cable rows with a wider grip
- Deadlifts (off the floor)
- DB cleans

There are many others - go here to read through and look at the pictures and explanations of each exercise. Exercise Index. Go to the menu option 'Exercise Index' in the topic Q&A.

IMO - I think you will be best served to work your back, triceps and shoulders. Improving strength in these areas will most certainly improve your bench. Look at some of the training articles as well about form work - which will undoubtedly assist you as well. Good luck to you!

 

[mekannik]

For your age and development (sport wise) do NOT be concerned about the poundage used in the clean. Focus more on your speed. If 140 is your max single - stick with triples @ 90# or so. Make sure you are actually shrugging & jumping the weight up - not reverse curling.

Hop over to the Weight Training forum and read/search CoolColJ's posts for tips. Alot of clips/programs/advice in his training thread.