[quote]Hawksmoor wrote:
Can anybody explain to me a proper clean? Am I supposed to pull at all or is the force of my upward movement supposed to just flip the bar up? Any advice/tips, etc?
Just moving to first shift today for about 2 months. This is about the time I’m used to going to bed from 4th.
Im darn sure Staley had an article about this not tolong ago on here Also Dan John is a wealth of info might fire him a question and check out his DVD’s
But yes its not an upper body pull its an explosion and drive of the hips lower body and triple extension. Lots of practice and try and find someone schjooled in the lift to teach yo if possible
[quote]Phill wrote:
Im darn sure Staley had an article about this not tolong ago on here Also Dan John is a wealth of info might fire him a question and check out his DVD’s
But yes its not an upper body pull its an explosion and drive of the hips lower body and triple extension. Lots of practice and try and find someone schjooled in the lift to teach yo if possible
Phill[/quote]
Phill is correct, “its not an upper body pull its an explosion and drive of the hips lower body and triple extension.” I have been practicing on and off a couple of years now and clean 200 lbs. I also throw in a push-press on top of the clean for an extra movement. It is definitely an awesome exercise.
The first day of Staley’s ‘21-day itch’ is done. I added in the windmills for some rotator cuff pre-hab. This program should be fun and different. I also weighed myself in and I am at 215ish lbss. Up from 212ish mid-to-late December when I weighed in last. I got 3 bones off the floor a couple inches but I couldn’t get it past there. But, 300 will fall to me soon.
I was gonna do back squats but some ass-clown decided he needed the power rack for seated 85lb millitaries. I was pissed. 85lbs shakes head…I felt the strong urge to smash that bar over his head. I stood there for a second, watching this clown with disbelief. Jesus Christ, the smith machine was like five feet away and empty. Go do your pussy-ass little 85lb millitaries over there ! The real lifters need to squat.
I just pulled 315 for 2 singles. The first pull was ridiculously hard. There was some rounding of my back, it wasn’t the prettiest but I pulled it. The second single I believe was much better, my upper back rounded but it actually pulled more like I thought a deadlift should be. My erectors are pretty fried though, your erectors running up your back should be tired right? I never lifted that heavy before so just wondering. But my back feels good and I was actually pulling 275 right afterwards very easy. I gotta eat real fast and I’ll post my full workout.
Deadlifts
1 x 5 (135) Snatch Grip
1 x 5 (135)
1 x 3 (225)
1 x 1 (315)
1 x 1 (315)
2 Failed attempts at 315
1 x 1 (275)
1 x 1 (275)
1 x 1 (275)
5 x 3 (225)
1 x 8 (135)
1 x 4 (185) Was going for 8 but I was exhausted at this point
Incline Bench
3 x 8 (115)
Hang Clean Work for 15 minutes, getting better. My hamstrings/glutes were actually twitching/throbbing so I don’t know what that was about maybe the deads buthe hang cleans are getting better.
3 x 8 (95, 115) Close Stance Squats
Really just to get some blood flowing in my legs and just keep working on the movement.
Standing Military Presses
3 x 8 (65 lbs)
Flat DB Presses
2 x 8 (35 lb dbs)
1 x 6 (45 lb dbs)
My chest is still dead from doing 6 sets of 5 of 155lbs on the decline.
Watching the game and drinking some beers tonight. Awesome.
When I do really heavy deads, I feel the soreness/pump all the way through my back, Hawks. Even in my lats. The day I rack pulled 315, the pump was so intense that it actually made me uncomfortable to sit or stand. Good work on those pulls, man.
You’ll probably pull 325 next week and then I’m going have to beat that. Eventually we’ll end up deadlifting random cars and comparing the makes and models.
The first day of Staley’s ‘21-day itch’ is done. I added in the windmills for some rotator cuff pre-hab. This program should be fun and different. I also weighed myself in and I am at 215ish lbss. Up from 212ish mid-to-late December when I weighed in last. I got 3 bones off the floor a couple inches but I couldn’t get it past there. But, 300 will fall to me soon.
I was gonna do back squats but some ass-clown decided he needed the power rack for seated 85lb millitaries. I was pissed. 85lbs shakes head…I felt the strong urge to smash that bar over his head. I stood there for a second, watching this clown with disbelief. Jesus Christ, the smith machine was like five feet away and empty. Go do your pussy-ass little 85lb millitaries over there ! The real lifters need to squat.[/quote]
[quote]Hawksmoor wrote:
I just pulled 315 for 2 singles. The first pull was ridiculously hard. There was some rounding of my back, it wasn’t the prettiest but I pulled it. The second single I believe was much better, my upper back rounded but it actually pulled more like I thought a deadlift should be. My erectors are pretty fried though, your erectors running up your back should be tired right? I never lifted that heavy before so just wondering. But my back feels good and I was actually pulling 275 right afterwards very easy. I gotta eat real fast and I’ll post my full workout.
-Hawk[/quote]
Nice work and yes your back, spinal erectors etc will get fried even if in perfect fiom they are in one hell of a statci hold.
[quote]Hawksmoor wrote:
Deadlifts
1 x 5 (135) Snatch Grip
1 x 5 (135)
1 x 3 (225)
1 x 1 (315)
1 x 1 (315)
2 Failed attempts at 315
1 x 1 (275)
1 x 1 (275)
1 x 1 (275)
5 x 3 (225)
1 x 8 (135)
1 x 4 (185) Was going for 8 but I was exhausted at this point
Incline Bench
3 x 8 (115)
Hang Clean Work for 15 minutes, getting better. My hamstrings/glutes were actually twitching/throbbing so I don’t know what that was about maybe the deads buthe hang cleans are getting better.
3 x 8 (95, 115) Close Stance Squats
Really just to get some blood flowing in my legs and just keep working on the movement.
Standing Military Presses
3 x 8 (65 lbs)
Flat DB Presses
2 x 8 (35 lb dbs)
1 x 6 (45 lb dbs)
My chest is still dead from doing 6 sets of 5 of 155lbs on the decline.
Watching the game and drinking some beers tonight. Awesome.
-Hawk
[/quote]
Put your hang cleans before your deadlifts b/c it’s more technically demanding to learn. The explosiveness might actually prep your deadlifts to be a little bit snappier as well.
[quote]danger-kelly wrote:
Put your hang cleans before your deadlifts b/c it’s more technically demanding to learn. The explosiveness might actually prep your deadlifts to be a little bit snappier as well.[/quote]
Great advice some of my best pulls have come following explosive cleans really gets stuff firing.
Saturday:
Yoke:
(470 x 50 ft) x 4 sets
Apollon’s Axle C&J:
135 x 3
145 x 3
145 x 3
Stone Loading 52" platform:
148x3
169x3
244x1 boost (a partial rep like a clean-pull, but with stones)
244x1 boost
204x1
244x1 boost
204x1
244x 1 boost
204x1
244x1 boost
204x1
Monday:
DB Step-Up (65# x 5 reps) x 4 sets
DB OHP-1 Arm (50# x 5) x 4 sets
Good Morning (145 x 5) x 4 sets
Chin-Up-Neutral Grip (BW + 25# x 5)x 4 sets
I’ll have a light lifting session on Wednesday (arms and calves) and then another heavy lifting session on Thursday where I’ll do DL, Military, Leg Curls, and Seated Rows.
Next week’s strongman on Saturday will be Farmer’s, Tire Flip, and Log Overhead C&J.
So the snatches just kept going up and up today. I was thinking that I might be able to grind out 130 based on how I’ve struggled with 125 in the past. I actually just missed the lock-out portion of the 145lb attempt. I also was quite suprised at how easy it was to clean and press 65 lbs per hand.
So the snatches just kept going up and up today. I was thinking that I might be able to grind out 130 based on how I’ve struggled with 125 in the past. I actually just missed the lock-out portion of the 145lb attempt. I also was quite suprised at how easy it was to clean and press 65 lbs per hand. [/quote]
Do you have rubber plates at your gym? When I move to Chicago, an Oly platform will be the first thing in my garage.
I need to do more push-press/jerk movements. I think I’ll steal a page from your book and start doing them with DB’s.
Well, hell, I guess I will start posting some workouts in here as well. I’m on the road to strongman as well, so maybe all the guys here who train this way will keep pumping stuff into the thread.
Monday: ME upper day
Push jerk with 2.5" axel
140X5, 225X5, 225X3, 275X1 (miss) 265X1 (nailed it, 275 is a fuggin mental block for me, I have done 280 with the log)
Flat 3 board bench
145X5, 225X5, 275X3, 315x2, 365x1 (miss, was tired from the jerk)
Overhead DB tricep ext
80x7, 100X7, 110X5
Seated straight bar row
150x12, 200x12, 250x10, 275x8
Ab work.
I am just switching to a westside type format, as my speed is sorely lacking. So far, I am likeing it.
[quote]Monopoly19 wrote:
Well, hell, I guess I will start posting some workouts in here as well. I’m on the road to strongman as well, so maybe all the guys here who train this way will keep pumping stuff into the thread.
Monday: ME upper day
Push jerk with 2.5" axel
140X5, 225X5, 225X3, 275X1 (miss) 265X1 (nailed it, 275 is a fuggin mental block for me, I have done 280 with the log)
[/quote]
Did you clean the axle prior to the jerk? The log should be a ton harder. Are you deadlifting around 500-550?