One of the ways I built up my power clean was by adding clean pulls afterwards. I’d just add 50 lbs to the bar and do a few sets. One program called for 10x1 but I’m impatient so I just did 10 reps in as few sets as possible.
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@Frank_C That’s a good idea, I’ll keep that in mind for the next block.
29/05/2021 PART 2
Start time: 1920
Outside temp: 17C
Band leg curls
- 50 reps
Running
- 45 min, approx. 8.7km
Superset
- Single leg calf raises, 2x15 @ BW
- Tibialis raises, 2x15 @ 15
Notes:
- Haven’t had the greatest day, so this run was basically just me repeatedly saying “Fuck this” under my breath the whole time. Very tempted to quit early on.
4 Likes
Okay, I love these exercises as well… They really work the shoulder nicely
Yet you didn’t 
The calf work afterwards must be so hard
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30/05/2021
Start time: 1400
Garage temp: 12C
Band leg curls
- 50 reps
Front squat
- Worked up to 265x1
Back squat
- Worked up to 305x1
Seated band rows
- 50 reps
Band OHP
- 50 reps
Notes:
- Easy peasy. That is all.
4 Likes
31/05/2021
Start time: 1215
Garage temp: 15C
Power clean & jerk
- Worked up to 210x1
Walking lunges
- 25 reps/leg @ BW
Seated band row
- 50 reps
Push-ups
- 50 reps
Notes:
- So my TM is dialled in on everything but the power snatch. Those power jerks were like a feather. Good feeling.
- I think I’ll use @Frank_C’s idea in the next block and throw some snatch and clean pulls onto the end of my sets. Probably something simple like 10 total reps at my TM.
3 Likes
I probably don’t have to tell you this, but power cleans (or snatches in your case) have single handedly maintained my explosiveness over the years.
I haven’t played basketball more than a handful of times over the past few years but I can still dunk two handed with ease. Adding some heavy clean or snatch pulls is a great way to train for power without worrying about skill. It also only adds a few minutes to your workout but the return on investment is huge.
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It’s a good reminder regardless!
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@kdjohn puts the power into power jerk
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Keep forgetting to log my conditioning.
01/06/2021
Start time: 2100
Outside temp: don’t remember
Band leg curls
- 50 reps
Running
- 30 minutes, approx. 6km
Superset
- Single leg calf raises, 2x15 @ BW
- Tibialis raises, 2x15 @ 15
Notes:
- Nothing special to report here.
03/06/2021
Start time: 2105
Outside temp: 17C
Band leg curls
- 50 reps
Running
- 2km out
- 10 hill sprints
- 2km back
Weighted calf raises
- Upped the weight until I couldn’t do 10 clean reps (don’t remember the finishing weight)
Tibialis raises
- Faffed around trying to get a plate-loaded DB comfortable on my feet. So ultimately only a few reps.
Notes:
- I used a different side of the hill today. It’s not as steep, but it’s longer. Might alternate between the two sides.
- Going to find a way that I can do loaded bilateral calf raises. Single-side work just takes too long. I also need to find a way to make holding a DB between my feet more comfortable for better progressive overload; the top plate was digging into my instep on the flexion and limiting ROM.
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Interested to see what you come up with here—I can’t stand how long my single-side calf work takes.
Fuck sake mate the conditioning is the most important part 
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I know. I have forever shamed my family.
I’ll probably end up standing on a little step under the bar and “scrape the rack” with the bar. I don’t have the luxury of a smith machine — or any machines — so it’ll have to do.
I always seem to end up pushing away from the rack in what becomes an off-balance standing barbell calf raise. Probably just need to angle into it a bit more… I do wish I had a smith machine sometimes!
This tends to be what I’ve done if I’m trying to do calves at home (which is rare, hence the small calves). What I really hate is trying to find a way to make seated calf work happen at home. Have never found a good way to do that. Seen some people just hold a DB on their knee but I get nothing out of that.
I agree. And my DBs top out at 60 lbs, which just isn’t enough. I load up a short barbell, pull it to my knees, and grind away for seated work—feels reasonably effective.
Setting my feet just behind the centre line and letting myself lean into the rack solves this issue. I also think about pushing myself IN and up instead of just UP with my calves.
I just don’t even bother with seated calf work, haha. The only reason I train calves at ALL is because of running; it’s made my feet and ankles feel better.
05/06/2021
Start time: 1300
Garage temp: 20C
Power snatch
- 110x3
- 125x3
- 140x3
- 155x1
- 115x3
- 130x3
- 145x3
- 155x1
- 100x3
- 115x3
- 130x3
- 155x1
Squat
- 3x8 @ 215
Clean pulls
- 2x5 @ 210
Bench
- 150x5
- 170x5
- 195x5
EZ bar PJR pullover (myo-reps)
- 12+3+3+2 @ 100; band pushdowns, 25+15+10
- 30 sec triceps stretch + 15 sec triceps flex
Notes:
- Decided my Joker sets for the Anchor will be hitting my training max for a single. Allows me to consistently hit a heavy weight, multiple times, week-to-week. I’ll probably try out some heavier weights in the final week too.
- Also, for some reason my snatches are stronger from a deficit? The 50# plates I have are significantly larger than my 25# plates, which I normally use for snatches (because my lowest weights for snatches don’t equal 100+bar). I was nailing 155 without any issues today, but last week it was a struggle. Aside from possibly being under-recovered, hungry, etc etc, the only difference was plate sizes. Very interesting.
2 Likes
Lots to get through. Strap in.
05/06/2021 PART 2
Stationary bike
- 60 min, 20+ km (don’t remember the exact amount)
DB farmers walk (straps)
- 120/hand, 4x30m-ish
Crunches
- 50 reps
Notes:
- Forgot to log this last night. Between the heat (no bueno for the doggo) and everything during the day pushing dinner super late, the last thing I wanted was to go for a run. Bike was a fine alternative, though.
- I’m not totally sold on the DB farmers walk I did. I wish I had actual handles. The issue was that once my back/arms/shoulders fatigued, the DB lowered to where they were banging on my legs, so I had to take tiny, shuffling granny steps for the last few meters.
06/06/2021
Start time: 1330
Garage temp: 22C
Snatch pulls
- 2x5 @ 155
RDL (toes elevated, 3020 tempo)
- 3x8 @ 250
Bench (2ct pause)
- 3x8 @ 150
Press (myo-reps)
- 12+3+3+2 @ 120; plate front raise, 25+15+10 @ 10
- 30 sec kneeling German hang + 15 sec shoulder flex
Chins (myo-reps)
- 15+3+3+3+2 @ BW
- 30 sec lat stretch + 15 sec lat flex
Notes:
- Nothing too exciting about this one.
06/06/2021 PART 2
Start time: 2015
Outside temp: 30C
Ruck walk
- 7km @ 50#, approx. 1:15:20
Notes:
- Really hard on my traps today. Also chafed my lower back because of how freaking hot it was. Very uncomfortable.
5 Likes
Holy crap that’s a lot of work!
Do you do double days every day?
No, only on Saturday and Sunday. Even then, it’s only a minimal-intensity aerobic session with a couple GPP exercises done afterwards (calves, core, etc). I don’t like doing 2-a-day’s normally, but it’s the only time I can fit them in right now.
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