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Buildingup24
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I admire you working manual labor 10hrs/day n still having badass workouts!
5x5 journey to incredible strength
- Thread starter rustilldown
- Start date
NoFatChicks91
New member
No shit makes me feel guilty for having complained about classes lol.
rustilldown
New member
11/09/2012
10 mi bike warmup
Power cleans
95x5
95x5
135x5
135x5
155x5
185x4 ( good form , stopped before 5 because I was losing the explosion)
...
These felt awesome
Deadlift
225x5
315x5
385x5 ( no chalk)
Dumbell rows
70x12
90x12
100x10
Solid day
Ride it like you stole it!!
10 mi bike warmup
Power cleans
95x5
95x5
135x5
135x5
155x5
185x4 ( good form , stopped before 5 because I was losing the explosion)
...
These felt awesome
Deadlift
225x5
315x5
385x5 ( no chalk)
Dumbell rows
70x12
90x12
100x10
Solid day
Ride it like you stole it!!
Buildingup24
New member
Sick work mike!
NoFatChicks91
New member
Sick fuckin power cleans see I knew you'd be nailing some serious weight! I like seeing you drop the weight to save your form too. Is 385 x5 deadlift a PR?
rustilldown
New member
Hey guys thx ! 385x5 is not a pr buuut it might be a chalk less PR. 
And the power cleans just drain me but I make sure I keep the form tight, weight back on my heels and outsides of feet, knees don't stick past toes and so forth. Once I feel I can't explode up and get that snapp or however you want to describe it I stop because it defeats the purpose I think, and I land with my feet pointing strait, not out like a V... Is this correct ??
Ride it like you stole it!!
And the power cleans just drain me but I make sure I keep the form tight, weight back on my heels and outsides of feet, knees don't stick past toes and so forth. Once I feel I can't explode up and get that snapp or however you want to describe it I stop because it defeats the purpose I think, and I land with my feet pointing strait, not out like a V... Is this correct ??
Ride it like you stole it!!
NoFatChicks91
New member
Yes, the way I was taught is you basically start the clean in deadlift position. It's like a volcanic eruption. You explode through the legs, the energy from that explosion travels up to your upper body. You're taking that energy and throwing it into a huge shoulder shrug at the peak of the movement. And yeah, you don't want to be landing in a V position. Basically think if you were to jump straight up from a deadlift position, not holding a bar or anything, how would you land.
But you can land in a squat if you need to, like a squat clean. I've got old Crossfit buddies that are rediculously strong with that olympic lifting stuff. My buddy's wife just got a 180 lb power clean AND jerk the other day.
I've seen them do power cleans into squats when they're doing really heavy weight, like 225 or something, and kind of do a front squat to get back up. I'll see if I can find a video on youtube for ya bro
But you can land in a squat if you need to, like a squat clean. I've got old Crossfit buddies that are rediculously strong with that olympic lifting stuff. My buddy's wife just got a 180 lb power clean AND jerk the other day.
I've seen them do power cleans into squats when they're doing really heavy weight, like 225 or something, and kind of do a front squat to get back up. I'll see if I can find a video on youtube for ya bro
NoFatChicks91
New member
These are some good example of some good form cleans
Squat cleans - YouTube
Perfect technique - YouTube
This one is just pure power clean very helpful video
TechniqueWOD: Power Clean First Pull Technique - YouTube
And this dude is using bad form in his landing. Don't get me wrong that is sick weight and I couldn't get that if I used bad form but this dude's gonna fuck his knees up. Watch his first clean and you will see the V landing
CrossFit - Rob Orlando Power Cleans Singles for WOD 110601 - YouTube
I have trouble bringing my ass down to the ground and spreading my knees out in the starting position because I'm so tight, but the more you pull yourself down into that bar, having that ass close to the ground in that squat position.. you're priming yourset up for a more powerful explosion. What's really propelling you to lift that weight is that explosion through the legs. Hope these helped.
Like I said man this is in my opinion the most technical movement, I don't think I'll ever fully master it but I've certainly made tons of improvement. Unless you wannt talk about split jerks or snatches, those are super technical as well. One thing I'll mention is that I used to land in that V shape and it would cause me ankle problems. I think landing out like that put pressure on my joints in the ankle. Just another reason to be careful
Squat cleans - YouTube
Perfect technique - YouTube
This one is just pure power clean very helpful video
TechniqueWOD: Power Clean First Pull Technique - YouTube
And this dude is using bad form in his landing. Don't get me wrong that is sick weight and I couldn't get that if I used bad form but this dude's gonna fuck his knees up. Watch his first clean and you will see the V landing
CrossFit - Rob Orlando Power Cleans Singles for WOD 110601 - YouTube
I have trouble bringing my ass down to the ground and spreading my knees out in the starting position because I'm so tight, but the more you pull yourself down into that bar, having that ass close to the ground in that squat position.. you're priming yourset up for a more powerful explosion. What's really propelling you to lift that weight is that explosion through the legs. Hope these helped.
Like I said man this is in my opinion the most technical movement, I don't think I'll ever fully master it but I've certainly made tons of improvement. Unless you wannt talk about split jerks or snatches, those are super technical as well. One thing I'll mention is that I used to land in that V shape and it would cause me ankle problems. I think landing out like that put pressure on my joints in the ankle. Just another reason to be careful
rustilldown
New member
Hey wow thx! Those are very helpful man! Yeah man I am so glad I started doing them, at the 185 I actually noticed I was dropping slightly when landing and front squatting a little back up to stance but it felt "right"
On a side note, my weight is down to 194. I am pretty sure it is because I have been working so many hours but I am leaner than I have ever Been. I feel agile. I forgot to mention I am not on cycle anymore either I have been off for a while and I haven't noticed any recovery problems of any sort. I actually feel like I have more energy .
Ride it like you stole it!!
On a side note, my weight is down to 194. I am pretty sure it is because I have been working so many hours but I am leaner than I have ever Been. I feel agile. I forgot to mention I am not on cycle anymore either I have been off for a while and I haven't noticed any recovery problems of any sort. I actually feel like I have more energy .
Ride it like you stole it!!
Buildingup24
New member
What was the gains/losses from cycle?
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