Progressing the Power Clean

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Luke
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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?

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Bram
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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?
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Fat Cat
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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.
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Fat Cat
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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.
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Luke
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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.

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Fat Cat
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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.
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Luke
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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.

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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.
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Luke
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Re: Progressing the Power Clean

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

Legend, cheers.

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