Hi all,
I am 90k, my back squat is between 150-170 kg (haven’t tested it in a while).
I have recently started power cleans, my technique is decent,not perfect, but decent.
I have started from 70kg, then went up to 80kg easy in a couple of weeks.
My question is: assuming my technique is all right, how much can I reasonably expect to go up in six months? and a year?
I know it is very subjective, but is there some sort of reasonable range? just curious
thanks all for attention and answers
Can not really give any valid information, just an example, because I’m in similar situation:
I started learning hang power cleans last spring. I sucked the technique at first, but soon got 70-75kg to my chest with decent form. Before embarking them to my 5/3/1 set with more systematic progression I tested my clean and got 80kg quite easily in the beginning on july.
About a month ago I did 90,92,5 and 95kg as jokers in same workout and did 3x82,5 easily during other workout.
Most of the time I did cleans only 1-2 times/week and did not use aggressive progression models/peaking for it. I’m sure progress could be even faster at first if you really concentrate to this lift, but I’m satisfied with my progression. I’m sure I will get over 100kg clean quite soon in winter/spring.
Most of the new guys we trained with tended to squat in the 120-150kg for 5 range and clean 90-140kg after a year.
Training was 4-6 times per week, 1-3 hours per session.
Not sure if that helps…
[quote] GavriloStoker wrote:
Hi all,
I am 90k, my back squat is between 150-170 kg (haven’t tested it in a while).
I have recently started power cleans, my technique is decent,not perfect, but decent.
I have started from 70kg, then went up to 80kg easy in a couple of weeks.
My question is: assuming my technique is all right, how much can I reasonably expect to go up in six months? and a year?
I know it is very subjective, but is there some sort of reasonable range? just curious
thanks all for attention and answers[/quote]
Really a tough call to make. 70-72.5% of your back squat if you’re use more explosive than strong… 67-70%% if you’re all strength and no speed.
If you want someone to estimate your own personal capacity to develop both power clean and squat, a ton more info about your athletic history and training program is needed.
ok…
I played Bball for years, training for strength and playing sport recreationally.
I got around 30 inch (75-80 cm) vertical (standing, no run before takeoff).
I am not currently doing fronts (probably I should), I can do them with good form, I haven’t any issues in mobility (hips or elbows). Two years ago I focused on fronts and was able to reach around 150 kg.
My best time on a 30 meters (meters, NOT yards) was 3.96.
I did tons of plyo last summer after a period of training focused on strength.
Now I am focusing on strength (and cleans)
Hope this gives some useful info to tell me something more.
I appreciate your help and attention
ok.
I have a 30 inch vertical (around 75-80 cm) standing, no run before takeoff
My best front (now not doing, probably I should) was 150 kg two years ago after a period of ront squat focus. I have good mobility in the fronts, and good form.
I did tons of plyo last summer after a period of strength focus
I am 5 10 tall (180 cm)
My best time on 30 meters dash (meters, not yards) was 3.96
I played Bball for years, now training recreationally for strenght and sport.
Hope this gives some clues …
Help and answers are much appreciated! Thanks all!
sorry to bring up the topic after a while… any answers?
~2/3s of your back squat
The fact that you give a 20kg “range” for your back squat # is a little weird, but somewhere between 100kg and 110kg sounds about right.
It’s just an estimate, though. Just do the movement regularly and you’ll see where you stand.
According to 2/3 rule my clean should be much higher.