Finally crapped out some very difficult 135x3x3 Power Cleans. I think I was just whipped out from the other lifts, I will just do them on Friday
Anyway, it feels great that I will lift 300 lb on a squat on Friday
Hell yeah!
I say this in all honesty, give those 3x3 powercleans a shot before squats. Make sure you are taking enough rest to prevent fatigue. They prime the CNS and you can usually hit much higher quality sets of squats afterward.
Finally crapped out some very difficult 135x3x3 Power Cleans. I think I was just whipped out from the other lifts, I will just do them on Friday
Anyway, it feels great that I will lift 300 lb on a squat on Friday
Hell yeah!
I say this in all honesty, give those 3x3 powercleans a shot before squats. Make sure you are taking enough rest to prevent fatigue. They prime the CNS and you can usually hit much higher quality sets of squats afterward.
Right now I am bulking and focusing on strength, so my power cleans are kind of relegated and am doing them only so I don't forget how to do them! When I get to 315 or January comes around, whichever comes first, I will switch to explosion and resistance at which point I will focus on my Power Cleans.
At least that the plan, what do you think?
Wouldn't my squats suffer by doing PC's first?
hectorse on
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KakodaimonosCode fondlerHelping the 1% get richerRegistered Userregular
edited December 2010
Only if you don't rest long enough or do really heavy power cleans. Power cleans are nice for increasing your explosiveness out of the hole and keeping you from getting pinned at the bottom of the lift. I'd do a set of 3x3 or 3x5 at the start for some "warmups" and then take a five minute break.
Only if you don't rest long enough or do really heavy power cleans. Power cleans are nice for increasing your explosiveness out of the hole and keeping you from getting pinned at the bottom of the lift. I'd do a set of 3x3 or 3x5 at the start for some "warmups" and then take a five minute break.
It has to be enough to recruit more motor units, so I usually recommend 75-85%1rm for the sets of 3, with the actual % dependent upon comfort level with the lift.
For rest I wouldn't go south of 3 min between each set.
My max is 175 so that means 135, convenient! I am down with that
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webguy20I spend too much time on the InternetRegistered Userregular
edited December 2010
So power cleans sound fun. after watching some videos showing people not bailing the weight I think I can get away with them at my gym. What would be a good starter weight for someone who's never done them before?
I currently squat 215lbs and deadlift 295lbs for reference.
Unfortunately powerclean relates rather poorly to traditional lifts due to the fact it requires higher coordination as well as power rather than strength.
You could probably safely start at just below whatever you OHP.
tehmarken on
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KakodaimonosCode fondlerHelping the 1% get richerRegistered Userregular
edited December 2010
I wouldn't recommend going below 25 lb plates if you don't have the full olympic style sizing on the lower plates (i.e., they're all the same size as a 45 plate). It makes it too hard to start off the ground for some people.
And I finally managed to get back in on a new reset on my lower body mains. I was annoyed. I was definitely going light, but I still was off from my last starting cycle. Just did 315 x 20 on the deadlifts, 255 x 12 on the front squats and only managed 185 x 5 on the full zerchers (though I did do the last one as a zercher -> overhead press).
If you have starting strength, read the chapter. If you don't, you should buy it (queue PA posters that have learned the lifts without buying no god damn books)
Alright it's back in the gym tomorrow. Leg is getting better, slowly, but i've got too much damn energy and nowhere to put it. I just cleaned the house top to bottom and then set a new pb on push ups.
I miss my squats. Jklong, i hear you. I've had some close calls trying to jay walk after squat day. Just no pace off the mark
Just as bad is the second step where, for a split second, it seems like your leg isn't going to catch you and you're going to end up flat on your face.
Before you make fun of me, yes I was that guy in the gym doing only upper body lifts for a year. Recently though, I have been trying to get rid of these chicken legs and doing a fairly decent job of it. Tomorrow, I'm going to give 245 3x3 a try and see how that goes.
Before you make fun of me, yes I was that guy in the gym doing only upper body lifts for a year. Recently though, I have been trying to get rid of these chicken legs and doing a fairly decent job of it. Tomorrow, I'm going to give 245 3x3 a try and see how that goes.
Wow that's great! One less flamingo out of the gyms
KakodaimonosCode fondlerHelping the 1% get richerRegistered Userregular
edited December 2010
I wanted to see how many I could do.
All of the lifting events in strongman competitions are max # of reps on a set weight per weight class. So I'm trying to not just see how high I can get my 1RM but I need to be able to do as many as a I can.
Before you make fun of me, yes I was that guy in the gym doing only upper body lifts for a year. Recently though, I have been trying to get rid of these chicken legs and doing a fairly decent job of it. Tomorrow, I'm going to give 245 3x3 a try and see how that goes.
Wow that's great! One less flamingo out of the gyms
Before you make fun of me, yes I was that guy in the gym doing only upper body lifts for a year. Recently though, I have been trying to get rid of these chicken legs and doing a fairly decent job of it. Tomorrow, I'm going to give 245 3x3 a try and see how that goes.
Wow that's great! One less flamingo out of the gyms
What was that quote from I think the last thread?
"Lord have mercy on a brother's chicken legs."
Unfortunately, chicken legs run in the family. Both my dad and grandad have them, despite living and working on a farm all of their lives and having the ability to crush your soul with a hearty handshake. Genetics is a fickle mistress.
My chicken legs are feeling it this morning. I haven't really been eating for gains since I started lifting, I've been trying to lose fat - hence my lifts haven't gone up too far.
Did 65kg (143lb) 3x10 yesterday, up from starting out doing 3x6 prisoner squats 9 months ago when I realised squats were necessary.
jklong on
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webguy20I spend too much time on the InternetRegistered Userregular
edited December 2010
Wooo. within the next two years I should be able to get my own place to lift with one of these installed. Cannot wait!
or something like it.
Just priced it out, a decent cage with insert, 620lbs of plates, a bar, holder and bench and misc stuff is about 5k.
Thats why liquid calories are much easier. I love living in Wisconsin because there are so many different milk varieties. My fave is malted chocolate milk which is about 500 calories per glass and made with real sugar. Such an easy and quick calorie shot.
Whelp, I just found out that I've got to go to the gym 23 times before January 14th to qualify for the "way to be healthy" money from my insurance company. Wish me luck ladies and gentleman, I'm going on a one month fitness spree.
On the plus side, I'm pretty sure my wife will let me use the money to buy a pair of do-wins.
Some asshole on another forum is talking about bodybuilders lacking agility due to their size. A few months ago I saw a video of a powerlifter hopping over some bleachers, does anyone know what video I'm talking about?
JAK on
[SIGPIC][/SIGPIC]
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KakodaimonosCode fondlerHelping the 1% get richerRegistered Userregular
edited December 2010
There's a few.
Shane Haman (A super heavyweight olympic lifter) doing box jumps
I'm not very good at pullups-- I can barely get my chin above the bar twice. I read that it's better to touch the bar with your sternum to work the scaps better. Are there any exercises I can use to help me do this?
Posts
BLASTED 295x3x5 squats!
And then went and 135x3x4 shoulder press
Finally crapped out some very difficult 135x3x3 Power Cleans. I think I was just whipped out from the other lifts, I will just do them on Friday
Anyway, it feels great that I will lift 300 lb on a squat on Friday
Hell yeah!
I say this in all honesty, give those 3x3 powercleans a shot before squats. Make sure you are taking enough rest to prevent fatigue. They prime the CNS and you can usually hit much higher quality sets of squats afterward.
Right now I am bulking and focusing on strength, so my power cleans are kind of relegated and am doing them only so I don't forget how to do them! When I get to 315 or January comes around, whichever comes first, I will switch to explosion and resistance at which point I will focus on my Power Cleans.
At least that the plan, what do you think?
Wouldn't my squats suffer by doing PC's first?
Cool. Any recommended load and rest timing?
For rest I wouldn't go south of 3 min between each set.
I currently squat 215lbs and deadlift 295lbs for reference.
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
Start with the bar and add weight as you go.
And I finally managed to get back in on a new reset on my lower body mains. I was annoyed. I was definitely going light, but I still was off from my last starting cycle. Just did 315 x 20 on the deadlifts, 255 x 12 on the front squats and only managed 185 x 5 on the full zerchers (though I did do the last one as a zercher -> overhead press).
Anybody have videos of good form to post? I don't want to just scour youtube and watch the wrong video. :P
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
Basically, this is what this is all about
http://www.youtube.com/watch?v=6TlbDQUWs0s
best technique I've seen
Coaching the explosion
http://www.youtube.com/watch?v=6tXcS0Xp1aE
Coaching the racking of the bar
http://www.youtube.com/watch?v=mCUmi2oqlvA
If you have starting strength, read the chapter. If you don't, you should buy it (queue PA posters that have learned the lifts without buying no god damn books)
I would be very excited to see those
Just got back home after squats. I nearly fell down the stairs on the way out of the gym. Feels good.
I miss my squats. Jklong, i hear you. I've had some close calls trying to jay walk after squat day. Just no pace off the mark
Just as bad is the second step where, for a split second, it seems like your leg isn't going to catch you and you're going to end up flat on your face.
Let's make record. It will look like:
Side A.
1. Tomato Soup
2. Grilled Cheese
Side B.
1. Naptime
*Cue. Just sayin'.
Bench: 225 3x3
OHP: 135 3x3-4
Squat: 225 3x5
Deadlift: 285 2x3
Before you make fun of me, yes I was that guy in the gym doing only upper body lifts for a year. Recently though, I have been trying to get rid of these chicken legs and doing a fairly decent job of it. Tomorrow, I'm going to give 245 3x3 a try and see how that goes.
Wow that's great! One less flamingo out of the gyms
HOLY SHIT
(Kak, what's the reasoning behind a set of 20?)
All of the lifting events in strongman competitions are max # of reps on a set weight per weight class. So I'm trying to not just see how high I can get my 1RM but I need to be able to do as many as a I can.
What was that quote from I think the last thread?
"Lord have mercy on a brother's chicken legs."
Unfortunately, chicken legs run in the family. Both my dad and grandad have them, despite living and working on a farm all of their lives and having the ability to crush your soul with a hearty handshake. Genetics is a fickle mistress.
Did 65kg (143lb) 3x10 yesterday, up from starting out doing 3x6 prisoner squats 9 months ago when I realised squats were necessary.
or something like it.
Just priced it out, a decent cage with insert, 620lbs of plates, a bar, holder and bench and misc stuff is about 5k.
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
I can't get over the mental and physical barriers of just eating too much
On the plus side, I'm pretty sure my wife will let me use the money to buy a pair of do-wins.
Some asshole on another forum is talking about bodybuilders lacking agility due to their size. A few months ago I saw a video of a powerlifter hopping over some bleachers, does anyone know what video I'm talking about?
Shane Haman (A super heavyweight olympic lifter) doing box jumps
http://www.youtube.com/watch?v=UoCZne0g-e8
Some of DeFranco's guys
http://www.youtube.com/watch?v=1d1fisbggOU
So ridiculous