I figure now that I have gotten back into training more seriosly I may as well set some long-term goals for the bigger/basic lifts.
I hear the 300/400/500 combo for bench, squat, and deadlift respectively thrown around a lot… and those would be good longer term goals for myself.
Overhead Pressing bodyweight is another one I hear thrown around a lot (I want to eventually end up around 215lbs), and I’m assuming I would hit it around the same time as the 3/4/5 combo… My assumption right?
As far as power cleans though I’m not exactly sure what a good goal would be… 300lbs as well?.. I’m looking for a weight in the Power clean that I would hit approximately the same time as the above goals (give or take a few months)
Would 300 lbs fit the bill?
Thanks.
For me a 300lb power clean would be harder than a 300lb bench I think. Done the bench, best power clean (although to be fair I never ever train it) is like 100kg ish I think.
OH pressing bodyweight isnt that hard at all.
In general, as your squat and deadlift go up, so should your power clean. If you want to make quicker gains on your abilities, try doing a few sets of haning cleans after working on cleans from the ground. This will work your back much harder and help you to get used to slinging heavier weights more quickly. Also, try to use the squat form for cleans rather than dropping a leg behind you, it allows you to get under the weight much easier and once you get it into position, all thats left is a front squat to the finish. Hope this helps.
Op, great goals to reach for…as long as you keep reaching after haha…but most people will consider that relatively balanced
but of course not everyone is the same
ie
Dave284 said a BW shoulder press is easy, yet for myself, i probably will clean 300lbs before i get a single proper form bodyweight overhead press
[quote]brian.m wrote:
Dave284 said a BW shoulder press is easy, yet for myself, i probably will clean 300lbs before i get a single proper form bodyweight overhead press[/quote]
If I had to make a bet, I’d be betting I hit the powerclean before the OH press as well.
Roughly how long do you think it would take a trainee to achieve the above goals (training smartly, good nutrition, all that)… 2-5 years?
hmm,there will always be way to many variables to tell, but how well have you responded to training so far? (compared to your peers, does it seem like things came easily or fast at the start?) do you have any injuries or major imbalances that need to be delt with? were you naturally a very skinny kid or bigger? were you naturally athletic/strong/fast? (i just say natural to mean before weight training)
basically…when i started i’m not sure if my legs were over 20" around at the widest part (i’m 6 feet haha), where as my buddy Tom (same height but 100 lbs heavier) probably deadlifted atleast 400 lbs his first go, and has a real gift for strength sports
the more things you have going your way from my short list, realistically the faster you’ll probably get there, provided you eat train and rest like you’re supposed to and dont get hurt, and know your body well to manage your recovery/optimize progress
for me, even though i’ve been training upper body over twice as long as lower, and never had strong legs, i injured my shoulder bad at the start of my lifting career, “pushed through the pain” without actually fixing anything like an idiot, and i still have hope, but have been pretty stagnant for a very long time, but as long as i eat+rest enough and train right and hard, i know that eventually my legs will keep slowly getting stronger, and i expect once i can full front squat 315 for a decent set of 5 i should be able to clean it
(i dont have the best form but its definitly not terrible) for reference (if that was the goal you were asking about a rough time estimate), i full frontsquated 285X4 my last workout, and last time i maxed out on cleans i hit 265, and if i worked more on form, could probably squeeze a bit more…but it was a low catch, so you’d probably have to knock off about 20 lbs for a “power” clean
To be fair I never train PC or OH. All i mean is without really training either ive got the OH but not the PC. I think with 3 months technqiue training I could do the PC, ive easily got the strength to do it I reckon.
3/4/5 could take you a fairly short time if you were well organized. Depends how heavy you are too.
Power clean would kinda depend on how explosive you are. I’d say 265-275 is about on par with a 300/400/500 lifter.
I mean, a lot of 500lb deadlifters could go 300+ on the power clean, but for just as many it won’t really happen.
I think it totally depends on whether you train it or not. Im a fairly fast sprinter and id consider myself to be fairly explosive when I play sport. Ive also pulled 500lbs. My problem with PC is I do them so rarely that I lack the confidence to dip under the bar. I didnt even bend my knees when I cleaned 230, despite trying too!
A 3 plate clean is pretty impressive in my book, just because ive never witnessed one.
[quote]brian.m wrote:
hmm,there will always be way to many variables to tell, but how well have you responded to training so far? (compared to your peers, does it seem like things came easily or fast at the start?) do you have any injuries or major imbalances that need to be delt with? were you naturally a very skinny kid or bigger? were you naturally athletic/strong/fast? (i just say natural to mean before weight training)
basically…when i started i’m not sure if my legs were over 20" around at the widest part (i’m 6 feet haha), where as my buddy Tom (same height but 100 lbs heavier) probably deadlifted atleast 400 lbs his first go, and has a real gift for strength sports
[/quote]
Well, I’m eighteen now. That’s definately going to swing things in my favour. I’ve lifted in spurts during the past, I think I had the opposite problem most noobs do… I was the six foot two, hundred and fifty pound guy who DIDN"T want to gain weight (since I was six years old, until a year or so ago I was into martial arts… and thought muscle gain would make me slow. yada yada…)
As far as being naturally strong. When it comes to raw move something strength it’s a definate hell no… I am fairly explosive throughout my legs though. And despite being skinny can out sprint and out jump most guys I know… I guess I’ll say I have a fairly good amount of relative strength… during the summer (before uni started, and I started partying to much… not lifting) I had read about starting strength and did that program for about a month and a half getting up to around a 170lb 1rm on both the Powerclean and Bench at 155lbs bodyweight. So I guess those lifts will be my strong points. The deadlift to as well… but I’ll definately not be using those weights for a month or two.
It seems I’m roughly where you were when you started training… How long has it taken you to get where you are now?
hahaha, well i’ve been working out since i was 15ish…hurt my shoulder early on and it has plagued and all but halted my progress ever since, i’ve been training legs for a couple years, and my back injury did wonders to my non-increasing lifts there…
Along with years of not eating to grow and not following an appropriate workout plan…just basically if you avoid all my mistakes and learn from my lessons, you can probably do it in like half the time it took me, realistically, i would guess 3 good years, but if you’re dedicated to eating enough and dont care if you lose your abs you might be able to squeeze it in around 2…
This is totally a guess and only time and determined consistancy will tell, good luck and if theres any more tips you want to avoid or whatever let me know because i’ve probably done the wrong thing in the past haha