Power Cleans and New Routine

[miked8c]

So I just got back from a two month Hiatus. For me that means dumbells only and weighted pull ups. Only upper body. I went from 202lbs. to 182lbs. which is where I am at now, my bench from 340 to 305.

While I do not think that is a bad hit on my upper body, my legs and trunk are crazy weak. I could pull 505 with relative ease before I left and lost weight. I can pull 405 with a little left in the tank at my current weight

I want to weight 190, 193 absolute max. I am 5'9 so unless its pure LBM, I don't want to be putting on useless weight. I like weighing less, it is the first time I have been below 190 in a few years and its great, I can pass my Navy Run test now.

I want to get my Core lifts back up, but I want to do front squats as opposed to back squats. My front squats have always been great, as have my back. When I was 202 I front squatted 355x2 as a lifetime max.

The are some videos of my Power lifting meet when I was competing at 195. I now weigh 13 lbs. less and am a whole lot weaker

Back Squat: 475x1 - YouTube


Deadlift: 500x1 - YouTube

Sorry about dredging up the past, I just want you guys to know where I was at to where I am now. I have different goals that will better fit my lifestyle, I no longer want to be strong no matter the cost, I need to focus on efficiency as well as strength.

Here are my stats:

5'9 182

DeadLift 415
Front Squat 275x3
Bench Press 305
Military Press ?

My goals
- Become as strong as possible while being able to run a 10:30 mile and a half
- At least 3 days of cardio a week
- Not have running negatively impact my lifting, or at least minimize this impact.
- Focus more on strength and less on mass.
- Incorporate Power Cleans into my Routine??

Never done power cleans in a routine before, on my Power Clean day I thought I would follow the routine on this page

Power Clean Routine - Sherdog Mixed Martial Arts Forums

Scroll down

After this I would do Romanian Deadlifts for assistance.


Here is a tentative routine I will be following, I need this critiqued (assistance will vary, just naming compounds):

Sunday: off
Monday: Front Squat
Tuesday: Bench press
Wednesday: PT/Cardio in AM - Weighted pull up Routine PM
Thursdayower Cleans, Romanians for assistance
Friday: Military Press - Cardio After Workout
Saturday: AM Cardio

low reps on all compound movements (<5 reps)

Kind of an unorthodox routine, here are my big questions and concerns:

Will Power Cleans be worth doing in terms of providing explosive power and strength gains to my other lifts, or would I better off be converting it to a straight dead lift day and scrapping the Power Cleans all together?

I need my legs to be strong, but not so massive that they hinder my running, hence the front squatting as opposed to back, is my logic correct?

Am I overtraining? My diet is nutritious with lots of eggs, oatmeal, veggies and chicken.

I am not training for any oly comps, the power cleans are there for strength, are they worth it?

 

[themondtster]

I've heard several people say they love them in their routine. It's good for explosive power according to the things I've read about it, especially when going heavy. You could probably work deadlifts in there too on one of your days.

Sent from my Transformer Prime TF201 using EliteFitness

 

[miked8c]

Definitely planning on going heavy for the power cleans, I just want to make sure I am following the proper routine.

 

[moya]

im not a fan of the weighted pull ups the night before you do cleans...
unless you are trying to get a huge DL, then the power cleans are more 'productive' imo...

 

[miked8c]

Yes, I thought about having heavy pull ups the night before power cleans, I will definitely change that.

Do you have experience with power clean Moya, any recommendations.

 

[moya]

i got up to 225 at one point with a full olympic clean and jerk... though i dont have access to bumper plates and my wrists dont really agree with the motion so i dont do them very often... im mostly self-coached, but one big tip would be to remember to keep your elbows high on the pull...
if you do a full clean from the floor another technique that ive heard, but havent had a chance to try yet, is to pull from the floor slow and then explode at about knee level...
from what ive heard/read Bill Star would be the go to guy if youre looking for more info and getting into these...

 

[themondtster]

Slow from the floor, pop with the thighs in an explosive movement. it wont let me attch the video file because its too big I guess. Its "The Worlds Strongest Lift" By WCC(world class coaching). Its a coaching video that starts with the basics. Its kind of long. Might be able to find it or parts on YouTube.

 

[miked8c]

Few questions Monster:

I will be cleaning once a week, I posted the routine I will be following for my power clean day, what do YOU suggest I follow for my set/rep scheme on clean day?

Why wouldn't I just pull explosively starting from the floor through the whole movement? Why pull slow from the floor?

When I am doing more than one rep do I just go to the hang clean position? Or do I rest it on the floor but leave my grip on the bar? OR do I completely let go of the bar and start from deadweight? Just want to know how I should be handling these when doing triples and such.

When power cleaning is it one continuos motion from the ground? Or do I pull it to the upright dead lift position, pause, and then doing the second pull?




Never done cleans and am really excited about incorporating them into my program, I couldn't find the video on youtube and the only way I could watch it is if I buy it which I would like to avoid.

I could give you my email if that would work.

 

[moya]

like this... see how the lift is a little slower at the start and then explodes...
if you are doing hang cleans, then reset from the hang... if you are going to do them from the floor, then reset from the floor...

 

[miked8c]

Awesome vid, his feet leave the ground for a bit. In real time its amazing how quick he moves once he explodes.