I wanted to try a continuous ramping method for clean pulls for my next 6 week cycle.
I wanted to know your thoughts on something like this:
Power Clean OR Clean High Pull from blocks - 85% of 3RM most likely, sticking to it for 3 weeks before adding 5-10lbs
Clean Low Pull from blocks - same as above
Rack Pull (I want to get back into deadlift variations after a break for about 18 weeks now because they were my strong point - natural puller vs squatter)- same as above
If anyone has any recommendations, please let me know!
@Colby: I know you said you are giving deadlift variations a break, but the Olympic Deadlift would be a great tool for overloading that pattern, especially if you kept your Olympic shoes on.
[quote]sput79 wrote: @Colby: I know you said you are giving deadlift variations a break, but the Olympic Deadlift would be a great tool for overloading that pattern, especially if you kept your Olympic shoes on. [/quote]
Oops! I see what it seemed like. I meant that I’ve given them up for the past 18 weeks and want to get back into doing deadlift variations! I love them!
I’ve since edited the original post.
I was planning to use pins as blocks for all the clean pulls, which is why I added the rack pull. I know that olympic pulls from the floor are much more technical.
So my next question is: where would I put the olympic deadlift from blocks? Would that work?
I don’t like clean-grip high pulls… in fact such a thing doesn’t really exist in olympic lifting circles. It really involves the arms too much and can be hard on the biceps tendons.
I would do the olympic deadlift from the floor… good way to learn the dynamics of the olympic lifts/pull from the floor
Here’s a routine that really built a ton of size on my traps and back in a short amount of time.
Power snatch (here you could use a snatch high pull from the hang)
Snatch low pull
Olympic deadlift from floor
Barbell shrugs
I did 5 sets of each, same weight for all 5 sets.
I did 3-5 reps… the GOAL is to get 5 sets of 5 reps with the same weight. But if I get something like 5, 5, 5, 4, 3 that’s fine BUT that means that I keep the same weight for that exercise at the next session.
While not a true “continuous ramp” because we are using ramping, not straight sets it is in continuous loading fashion in that the exercises go from the “lightest” to the “heaviest”
I don’t like clean-grip high pulls… in fact such a thing doesn’t really exist in olympic lifting circles. It really involves the arms too much and can be hard on the biceps tendons.
I would do the olympic deadlift from the floor… good way to learn the dynamics of the olympic lifts/pull from the floor
Here’s a routine that really built a ton of size on my traps and back in a short amount of time.
Power snatch (here you could use a snatch high pull from the hang)
Snatch low pull
Olympic deadlift from floor
Barbell shrugs
I did 5 sets of each, same weight for all 5 sets.
I did 3-5 reps… the GOAL is to get 5 sets of 5 reps with the same weight. But if I get something like 5, 5, 5, 4, 3 that’s fine BUT that means that I keep the same weight for that exercise at the next session.
While not a true “continuous ramp” because we are using ramping, not straight sets it is in continuous loading fashion in that the exercises go from the “lightest” to the “heaviest”[/quote]
That sounds great!
Would that routine be okay to do 2 days in a row in 1 week? I love doing the same workout 2 days in a row. My current split looks like this and I don’t want to change it, if possible:
Days 1 & 2: Lower Body Pressing
Days 3 & 4: Upper Body Pressing + LBP
Days 5 & 6: Snatch Pulls + UBP - This would be where I’d do the olympic pulling routine you recommended
Day 7: Neural Charge & Lats/Biceps
I really love focusing all my efforts on a specific pattern/muscle group during one part of the week. Especially with sled work at night.
Thanks!
Colby
