Progressing the Power Clean

Stick to training related posts.

Moderators: Dux, seeahill

Post Reply
Luke
Staff Sergeant
Posts: 374
Joined: Sat Dec 31, 2011 11:19 am

Progressing the Power Clean

Post by Luke » Wed Apr 17, 2019 6:38 am

Does anyone have any routines or volume / intensity guidelines to move the power clean along, specifically the lift itself vs. supplementary movements?

User avatar
Bram
Sergeant Commanding
Posts: 5605
Joined: Sat Apr 01, 2006 11:38 am

Re: Progressing the Power Clean

Post by Bram » Tue Apr 23, 2019 7:54 pm

What's your 1 rep max and your height and bodyweight?
"Therefore, the sage does not fail in anything since he does nothing; Does not lose anything since he holds nothing. Therefore, the sage's desire is to have no desire." - Lao Tzu

User avatar
Fat Cat
Jesus Christ®
Posts: 38185
Joined: Mon Jan 03, 2005 4:54 pm
Location: 鬼ヶ島

Re: Progressing the Power Clean

Post by Fat Cat » Tue May 07, 2019 12:38 am

Look on the pdf of Beyond 5/3/1 he has a couple of 6 week progressions

Also, why did you start a thread and then not answer Bram's question? You fucking Africans cannot do anything right.
Image
"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

User avatar
Fat Cat
Jesus Christ®
Posts: 38185
Joined: Mon Jan 03, 2005 4:54 pm
Location: 鬼ヶ島

Re: Progressing the Power Clean

Post by Fat Cat » Tue May 07, 2019 5:41 pm

Luke you fucking mongol answer Bram's goddamn question.
Image
"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

Luke
Staff Sergeant
Posts: 374
Joined: Sat Dec 31, 2011 11:19 am

Re: Progressing the Power Clean

Post by Luke » Wed May 08, 2019 3:38 am

Sorry! Been away. I'll look into the 5/3/1 stuff.

I'm 5 10, 87kgs (192 lbs) and my 1RM last month, after no work since October, was 75kg (165 lbs). Having low back back issues right now so have cautiously moved it aside until it all settles down and I can get back to squatting/deadlifting.

In the past I've done ladders, singles. Thanks for responses, sorry again.

User avatar
Fat Cat
Jesus Christ®
Posts: 38185
Joined: Mon Jan 03, 2005 4:54 pm
Location: 鬼ヶ島

Re: Progressing the Power Clean

Post by Fat Cat » Wed May 08, 2019 9:39 pm

If you have access, Beyond 5/3/1 is on da Mega site. Basically, it's a three day full body routine, with PC twice a week.

First day is 65% x 3, 75% x 3, 85% x 3 of your Wendler "training max" which is 1RM x 0.9.

Second day, 5/3/1 through a six week cycle, recalculating your max after the third week and no deload in the 4th, just keep on truckin' through the 6th, deload in the 7th week.
Image
"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

Luke
Staff Sergeant
Posts: 374
Joined: Sat Dec 31, 2011 11:19 am

Re: Progressing the Power Clean

Post by Luke » Thu May 09, 2019 3:18 am

Appreciate it, Fat Cat!

This is something I'm very embarrassed to admit I don't know the answer to: After a rep of the PC, I usually take a few seconds to set back up. Does this amount to doing singles back-to-back very quickly, or actual rep work. What's the advantage of doing 3s over 1s when doing this lift?

I understand in the bench press, for example, there's two very different things going on when taking singles versus reps.

User avatar
Fat Cat
Jesus Christ®
Posts: 38185
Joined: Mon Jan 03, 2005 4:54 pm
Location: 鬼ヶ島

Re: Progressing the Power Clean

Post by Fat Cat » Thu May 09, 2019 7:39 am

That’s rep work if you’re just resetting. The basic advantage of rep work of any kind is it forces you to stay with moderate poundage and maintain technique, both of which pay off over the long term.
Image
"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

Luke
Staff Sergeant
Posts: 374
Joined: Sat Dec 31, 2011 11:19 am

Re: Progressing the Power Clean

Post by Luke » Wed May 15, 2019 6:57 am

Legend, cheers.

Post Reply