On a max effort lift, you need every cm of extension that you can muster. You still need to practice that at lighter loads. If you’re not leaning back a bit at the top of your triple extension (right before the high pull phase) then you’re not using full extension. This is tough to accomplish with light weights, though. You might try adding weight to the bar after you finish your cleans and just do some clean pulls or high pulls.
Cleans are awesome and all, but the explosive benefit is from everything you do before the catch. You can do clean pulls and high pulls and still get the results.
Push Press
1x3/65 whoop whoop! 99.9% sure this is a rep PR
2x5/60
1x5/55
MB throws
1x10
DB OHP speed
1x20secs/15s
Would liked to have had a rest day between last night and this, but this week is going to be screwed up due to weather and scheduling. I am on the home stretch of finishing this thing! Not taking any chances.
Thank you! Yeah the last athlean X video shows to do them on the incline bench. I have done it, but according to Meadows I am probably not hitting high enough reps. I need to figure out some strength/ bro split debacle that includes shoulders and back day.
This may make my dumpster fire program look logical by comparison.
That Meadows video is the one I watched yesterday. I like it. My PT also likes the low amount of pressing in it.
The snatch grip high pull is one of my favorites!
Come back to my log! I split the Meadows shoulder day into a push/pull. I do each twice a week. Rear delt fly’s are done on both pull days. High incline press will be done on both push days. I’ll do cable lat raises on one push day and another lat raise variation on the other push day. I’m undecided on the heavy partials.
And since we’re sharing videos, here’s where I found my new back exercises.
Finally got a chance to watch to videos. Thanks for sharing. I have already checked out the daily dose DL program after reading your log, I am thinking I would like to give a try. I’ll go back and read your log to see how you are programming it.
I have been told I need a bigger squat to have a bigger pull. Don’t know if I should work on squats first, or DLs. This is how I get distracted… lol
Hey CL (oh great videos @Frank_C btw) if you start the daily dose dl, then you can have a day a week focusing on squat or even two days one heavy one lighter.
Two birds and all that. depending on the split.
I don’t think a big squat is necessary for a big pull btw. I’m not strong but my pull is way higher than my squat.
