Personal record today: 100 kg clean

Today I had my second session with my PT and he progressively increased
the weight till I cleaned 100 kg. I didnt do the jerk. My previous
clean, with shitty self-taught technique, was 90 kg. So I gained 10 kg
in 2 sessions 7 days apart. I think the most important thing I learned
was to use a narrow stance and, starting from a hang clean, to rapidly
straighten my body by thrusting the pelvis forward ('as if shot in the
ass') -- that really helps launch the bar up along your body.

So now that we determined that my max is 100kg, he told me that I
should work on volume alone for the next 3-4 weeks. Volume means 8-10
sets of 3 light cleans (60-75% of my max). Isnt 3-4 weeks excessive?

Romanian deadlifts ought to help my clean, right? I can easily do 100
kg, but I need to get comfortable with a lot more than that.

george wrote:
> Today I had my second session with my PT and he progressively increased
> the weight till I cleaned 100 kg. I didnt do the jerk. My previous
> clean, with shitty self-taught technique, was 90 kg. So I gained 10 kg
> in 2 sessions 7 days apart.
[...]

Congratulations, ya strong bastard!

--
Curt

Thank you, sir.

In article <1169504594.717946.58880@38g2000cwa.googlegroups.c om>,
"george" <223remi@gmail.com> wrote:

> Today I had my second session with my PT and he progressively increased
> the weight till I cleaned 100 kg. I didnt do the jerk. My previous
> clean, with shitty self-taught technique, was 90 kg. So I gained 10 kg
> in 2 sessions 7 days apart. I think the most important thing I learned
> was to use a narrow stance and, starting from a hang clean, to rapidly
> straighten my body by thrusting the pelvis forward ('as if shot in the
> ass') -- that really helps launch the bar up along your body.
>
> So now that we determined that my max is 100kg, he told me that I
> should work on volume alone for the next 3-4 weeks. Volume means 8-10
> sets of 3 light cleans (60-75% of my max). Isnt 3-4 weeks excessive?
>
> Romanian deadlifts ought to help my clean, right? I can easily do 100
> kg, but I need to get comfortable with a lot more than that.
>

I do my assistance work as percentages of my lifts. So I don't bother
going over 140% of my clean for RDL ever and most of the work is around
120%. Since I used to powerlift RDL and back squats are pretty easy for
me, but my clean is only 130 kgs right now. I've deadlifted 282.5 kgs in
competition and squatted 280.

Depending on the overall program I don't think 3-4 weeks is excessive. I
like the 60-75% range - either work that range or go heavy.

In the program I'm now following my assistance work is either light
(power movements or from the hang) or heavy (hi-pulls or squats).

See intermediate program at 'programs' at QWA.ORG

--
Keith

george wrote:
> Today I had my second session with my PT and he progressively increased
> the weight till I cleaned 100 kg. I didnt do the jerk. My previous
> clean, with shitty self-taught technique, was 90 kg.

Well done, sir!

I have been self-teaching for a year or so now, after 15 years of BBing
and PLing. I found confidence under the bar is a big issue, along with
the technique and that is required for a multi-stage movement. The
flexibilty require for overhead squatting came as a shock, and I am
finding the snatch the hardest part to sort out. Strenth is not an
issue and nor is flexibility: it is technique!

There are a handful of us at this gym who are learning OL, and the gym
built us a platform and the like, and are considering converting a
squash court for the PLers and OLers (if only to get us out of the main
weights room!) We are looking at getting some instruction as well.

> I have been self-teaching for a year or so now,

Thanks! The self-teaching of olympic lifts is a big mistake in my
opinion--you'll eventually have to unlearn a lot of bad habits once you
start training with a coach, and that will waste time. I know from my
own experience. The olympic lifts are the only lifts for which you
absolutely need a coach. You'll be amazed by how much your lifts will
increase once you use proper technique.

As to overhead squats, that's a great exercise. I can OHS 60 kg now,
and that's limited by my snatch.

On Jan 23, 1:49 pm, Hobbes <khobman...@yahoo.com> wrote:

> See intermediate program at 'programs' at QWA.ORG

Cool site, thanks!