i finally learned how to power clean today

[Sub-Zero]

i am so excited for my next workout

i decided to put it on back/leg day, and not do a jerk at the top so it wont interfere with shoulders.

also, how many reps/sets do u guys recommend

i was thinking like 3x4 work sets?

i really just wanna do these more for fun than anything else, so i wasnt gunna make it anything too formal, just at the end of my back/leg workouts i was gunna put them in. so maybe sometimes ill do less weight more times, or more weight less times.

but also, the guy said to do it twice a week.

is twice a week gunna overtrain me on powercleans?

 

[The Shadow]

Cleans once a weeak with back day

MAke it intial movement after a warmup

4x3

 

[Sub-Zero]

Cleans once a weeak with back day

MAke it intial movement after a warmup

4x3

four sets of 3? not 3 sets of 4? wow 3 is low.

so twice a week is too much?

and i was thinking of putting it at the end of everything untill i really get comfortable with the lift and start pushing myself hard weight wise.

untill i start pushing it hard weight wise, then should i do it twice a week?

cause i work back twice a week

 

[newbie210]

I do cleans with back but 5x5 after 2 warm up sets of usually 8 but that's just me.

 

[Sub-Zero]

I do cleans with back but 5x5 after 2 warm up sets of usually 8 but that's just me.

how many days per week

 

[The Shadow]

Technique drops after 3 reps imo olympic style lifts.....once a week is plenty imo - especally as you go heavy...


work in power shrugs and calf machine shrugs with other back day

 

[newbie210]

once, on back day 1 do powercleans and back day 2 do deadlifts

 

[Sub-Zero]

Technique drops after 3 reps imo olympic style lifts.....once a week is plenty imo - especally as you go heavy...


work in power shrugs and calf machine shrugs with other back day

okay well ill fuck around with it like i said and then once i go to serious weight and really focus on it seriously ill drop down to once a week.

do you suggest sets of 3 on deadlifts as well?

i had been doing 3 sets of 6

what about squats

 

[Cynical Simian]

do you suggest sets of 3 on deadlifts as well?

i had been doing 3 sets of 6

what about squats

6 reps is fine. Just make sure you're resetting before each rep and not doing them sloppy touch-and-go style.

Squats: any number of reps.

 

[solarclimax]

Do sets of 4 or 5 on deadlift and sets of 3 on powercleans, 3 is enough reps to get a nice rhythm going but not to much that you are risking bad form as a result of the extra muscle tiredness that comes from doing high reps on a power movement. Is that right anyone ? Also would Front Squats not be better than calf machine shrugs ? (my calves grew like hell from doing front squats) I thought all machines are shit because when using machines you are not using your stabalizer muscles ?

 

[Sub-Zero]

Do sets of 4 or 5 on deadlift and sets of 3 on powercleans, 3 is enough reps to get a nice rhythm going but not to much that you are risking bad form as a result of the extra muscle tiredness that comes from doing high reps on a power movement. Is that right anyone ? Also would Front Squats not be better than calf machine shrugs ? (my calves grew like hell from doing front squats) I thought all machines are shit because when using machines you are not using your stabalizer muscles ?

he meant shrugging in a calf machine, like not even working calves

 

[solarclimax]

How can you shrug in a calf machine without working your calf's ?

 

[eat big]

How can you shrug in a calf machine without working your calf's ?

Standing calf raise machine. Stand on the part for the balls of your feet, place your head inbetween the pads, and shrug. Of course, you should make it so the pads are resting on your shoulders.

 

[mekannik]

How can you shrug in a calf machine without working your calf's ?

Hise shrugs.

http://tomgorman.moonfruit.com/hiseshrug

2/3 of the way down for calf machine version
http://www.t-nation.com/findArticle.do?article=body_142short

 

[super_rice]

I would do sets of 3 or 2 for powercleans. However, do something like 6 sets.

 

[coolcolj]

why are there 2 threads?

 

[Protobuilder]

Got posted in 2 forums, here and elsewhere, and the "elsewhere" got moved here. The "elsewhere" is identifiable by the amount of BB'ing splits included.

 

[BiggT]

Sublime, I posted in the other thread.....if you're upright rowing the weight, it's an incorrect pull and you should re-learn the pull, I went into more detail in the other thread.Also, multiple low-rep sets work good....6 doubles, 5 triples, 15 singles, things like that.