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Shane Hamman cleaning 232 kg

Holy shit it looked like the bar was made of rubber it bent so much! I can't believe the way it bounced off his delts at the top.
 
Damn.... I think that's one BBF will be passing on.... a bit out of my league. Now we know the truth. My line "Weight is just a number... its all in your mind..." doesn't always apply.
 
I am now leaving the board until I can at least lift that much off the floor - let alone "clean" anywhere near that much.

Jesus H. Christ is that guy a freak.
 
louden_swain said:
Longarms,

Shane is from Mustang, Oklahoma. . .how about that?? :)
Click to expand...

He has relatives in the Bethel area, My kids went to school with them.
I've never met shane, but I know his cousin. OOOOH
 
Didn't they leave out the JERK that came after that clean??? I think that I have the full clip somewhere on file.

Check out Dimas. Pay careful attention to how far he sits down in this Snatch and that his knees are not out farther than his toes...Pretty awesome...those crazy Greeks!!!!
http://www.olympiclifting.citymax.com/page/page/145941.htm

B True
 
Yeah the full clip is here - not online anymore though

http://benn.vectorx.org/2002nat/105plus.html

He can full squat over 800lbs with ease, so it's not a surprise, he has the brute strength to do it. That's why he just gets up so easily.

But he ain't anywhere near the best in the world though :)
Quite a few guys doing over 250kg
 
Hossein Rezazadeh from Iran

he's getting very close to Clean and jerking 600lbs :)

I mean damn, deadlifting 600lbs is hard enough as is, let alone moving that with speed!

He just snatched a new world record of 213kg at the Asian Games. 468.6lbs
He only took 1 clean and jerk attempt and nailed it - 250kg - 550lbs.

He holds the current world record in the C&J with 263kg - 578.6lbs
 
CoolColJ said:
Hossein Rezazadeh from Iran

he's getting very close to Clean and jerking 600lbs :)

I mean damn, deadlifting 600lbs is hard enough as is, let alone moving that with speed!

He just snatched a new world record of 213kg at the Asian Games. 468.6lbs
He only took 1 clean and jerk attempt and nailed it - 250kg - 550lbs.

He holds the current world record in the C&J with 263kg - 578.6lbs
Click to expand...

DAMN
 
Tiervexx said:

Do you know anything about how those guys train?
Click to expand...

well nothing too different, they just squat a lot, pull a lot, sometimes press - plus do lots of C&J and snatches, and variants

watching some of thsoe Ironmind tapes will give you an idea.

Basicly the squat is the king exercise - get strong in this and you will pull big numbers if you have the skill to go with it :)
Ie you legs and hips have the required power. All the olylifts use the legs a lot.

Shane has a massive squat and leg strnegth, all he needs now is the skill and timing etc

for example an old school Tommy Kono workout

“Back in 1952, when I was stationed in Germany after winning the Olympic Lightweight crown, I was able to equal and exceed world record totals almost every weekend by following a simple one and a quarter hour, tri-weekly training session. My workout consisted of Presses and Snatches performed 3 repetitions per set for 7 to 8 sets, 4 to 6 singles in the Clean, followed by 3 sets of 3 repetitions in the Squat.”

He changed to “inject enthusiasm” into his training.

“Eventually a training routine evolved ideal for my purpose. I developed two courses, the first which lasts from three to six weeks, depending on how the preliminary training I need at that particular time before I go to the three lifts. This part of the program is more or less a prelude to the more advanced work which is performed during the second course of the routine.

The first course takes one and a half hours to complete and is performed three times a week (usually on Monday, Wednesday, and Friday). A sample workout of this nature would be as follows:

Course 1 (Monday, Wednesday, Friday) One and a half hours:
Warm Up 2 sets of Hanging Leg Raises from stall bars, 20 reps
Wide-Grip Military Press 135 for 5 185 for 5, 205 for 5, 225 for 5, 245 for 5
Power Snatch 135 for 3, 155 for 3, 165 for 3
Power Clean 205 for 3, 225 for 3, 235 for 3, 245 for 3
Snatch-grip High Pull 285 for 3, 295 for 3, 305 for 3
Clean-grip High Pull 325 for 3, 345 for 3, 355 for 3
Squat 325 for 5, 365 for 3, 385 for 3 , 385 for 3

This preparatory period of my “Power Program” concluded, I go into the second phase of the two-part course which lasts two to three weeks. The second course is split into two routines; i.e., pull and leg work on one day and press work the following day.

Course 2, Part 1 (Monday, Wednesday, Friday) one and a half to one and a quarter hours
Warm up 2 sets of Hanging Leg Raises from stall bars, 20 reps
Power Clean 135 for 3, 135 for 3, 205 for 3, 235 for 3, 255 for 3
Squat Clean 135 for 3, 225 for 1, 275 for 1, 305 for 1, 325 for 1, 345 for 1
Clean grip High Pull 325 for 3, 345 for 3, 365 for 3
Power Snatch 135 for 3, 155 for 3, 175 for 3
Squat Snatch 135 for 3, 135 for 3, 205 for 2, 225 for 2, 245 for 1, 255 for 1, 255 for 1
Snatch grip High Pull 285 for 3, 305 for 3, 315 for 3
Front Squat 295 for 3, 345 for 3, 365 for 3, 385 for 3

Course 2, Part 2 (Tuesday, Thursday, Saturday) 35 to 45 minutes
Press off rack 135 for 3, 205 for 3, 225 for 3, 245 for 3, 265 for 3, 285 for 3, 285 for 3, 285 for 3
Bench Press 255 for 3, 305 for 3, 335 for 3

…I am then ready for a contest approximately a week away with the possible chance of totaling between 980 and 1000 with 325-330 Press, 280-290 Snatch and 375 to 380 Clean and Jerk.” (At 181 pounds!)
Click to expand...


Alexeeve Vasily sample workout

Here is a typical Alexeyev week in his preparatiory period (taken from his training for the 1974 world champs)

Understand that is just one week in his program and may not represent his whole methodology.

Notice he only trains 3 times a week, every 2 days - vs 2-3 times a day - 6 days a week of current elite lifters!

in Kilograms

August 10, 1974

1. Power snatch + snatch grip press + overhead squat: 50/6+5+5, 90/(1+2+3), 110 (1+1+3), 120 (1+1+3), 130 (1+1+3) x 3


2. Snatch pull 140/3, 150/3 x 3


3. Front squats 100/5 x 2, 120/5


4. Slow speed snatch 70/6 x 2, 75/6, 80/6


August 12, 1974


1. Power snatch + snatch grip press + overhead squat: 50/5+5+5, 60/1+2+3, 80/1+2+3, 90/1+1+3, 95/1+1+3 x 2


2. Slow speed snatch 105/3, 110/2, 115/2


3. Snatch 130/1, 150/1, 160/1, 170/1


4. Power clean + front squat 130/1+3, 150/1+3 x 2


5. Clean pull 150/5, 180/5 x 3


August 15, 1974

1) Hyperextension 70/6 x 3


2) Power snatch + snatch grip press + overhead squat 50/5+5+5, 60/1+2+3, 80/1+2+3, 90/1+1+3, 95/1+1+3 x 2


3) Snatch pull 120/5 x 3, 140/3 x 2


4) Power snatch + overhead squat 70/1+6 x 5


August 17, 1974

1) Slow speed snatch + snatch grip press + overhead squat 60/1+5+3, 60/1+6+4, 70/1+2+3, 80/1+2+3, 90/1+1+3 x 3


2) Power clean + front squat 100/1+3, 120/1+3, 140/1+3, 160/1+3 x 4


3) Clean pull 160/3, 190/3, 210/2 x 2


4) Hyperextension 70/6 x 4


This was early in his preparatory period and he was focusing on the snatch for this microcycle.
Click to expand...

A sample Shane program a while back - but he already has that powerlifting strength base

SHANE’S TRAINING

MONDAY AM:

A. Back Squats:

• 3 sets x 5 reps with 75% (of maximum for one rep)

• 3 sets x 4 reps with 80% (of maxi’mum for one rep)

• 3 sets x 3 reps with 85%

Shane does his sets x 5 reps. x 675 lbs. He does not wear a belt or wraps these days and he squats to the dead bottom.

B. Snatch Technique:

• 5 x 3 x 60-70%.

C. Presses:

• Regular or Push Presses: Shane's best regular press is 374 lbs and push press 440 lbs.

MONDAY PM:

A. Full Snatches:

• 3 x 2 x 75%

• 3 Singles x 80%

B. Snatch Pulls:

• 5 x 3 x 100%

TUESDAY PM:

A. Jerks Off Rack:

• 3 x 3 x 80%

• 3 x 2 x 85%

B. Power Snatches:

• 4 x 2 x 75%

• 4 x 1 x 80%

C. Clean And Jerks:

• 4 x 2 x 75%

• 4 x 1 x 80%

D. Good Mornings:

• 4 x 5 x 350 lbs.

WEDNESDAY AM:

A. Front Squats:

• 3 x 3 x 75%

• 3 x 3 x 80%

• 3 x 2 x 85%

TRAINING CONT...

B. Clean And Jerk Technique:

• 5 x 3 x 60-70%

WEDNESDAY PM:

A. Clean And Jerks:

• 3 x 2 x 75%

• 3 x 1 x 80%

B. Clean Pulls:

• 5 x 3 x 100%

THURSDAY:

• Shane goes golfing!

FRIDAY AM:

A. Back Squats:

• Same as Monday.

B. Push Presses:

• 5 x 3 reps.

FRIDAY PM:

A. Snatch:

• 3 x 2 x 75%

• 3 x 1 x 80%

• 3 x 1 x 85%.



B. Clean and Jerks:

• 3 x 2 x 75%

• 3 x 1 x 80%

• 3 x 1 x 85%



C. Clean Pulls:

• 5 x 3 x 100%



SATURDAY PM:

A. Snatch or Clean And Jerk up to 80%.

B. Romanian Deadlifts (legs barely bent; slow down, fast up).

C. Presses

SUNDAY:

• Rest Day.
Click to expand...
 
Yeah, but notice how frequently they train - none fo this once a week stuff - There is a lesson here :)

And the above examples don't show the cycling and periodisation though which is always used.
 
many BBs and PLs still train once a week, but it makes since why you would need to do more than that when you are mostly training for speed and technique.
 
Olylifters train for power and strength as well.

you don't don't clean and jerk over double Bodyweight or press over 300lbs(back in the old days) on technique alone :)

Powerlifters should be working on technique as well.

Anyway high frequency of training will make better muscular gains IMO for the drug free trainee. The body will become it's function.
 
well it depends on how it is, the Bulgarians lift heavy all the time just about, singles, comp lifts and squats, that's about it. They don't do any other assistant lifts.
Basicly they max out and find out what their training max is, and then back off some predetermined amount weight depending on where you are in the cycle, and workout with that wieght.
So your pretty much working to your max capacity each training session relatively speaking.

The Russians are the opposite, they lift lighter, do tons of variants and assistant lifts, even plyos etc.

The Chinese and Cubans are somewhere in between.

this will give you an idea how Bulgarians cycle their training
http://www.tc.umn.edu/~keen0018/bulgar.htm


Quoting Glenn Pendlay on how he cocaches his lifters

in wichita falls, we do something similar to the described bulgarian program, but modified for our particular needs. our exercise selection looks about like this...

monday
snatch
clean and jerk
front or back squat

tuesday
power snatch
power clean
optional exercise

wednesday
snatch
clean and jerk
back or front squat

thursday
power snatch
power clean or jerk from rack
optional exercise

friday
snatch
clean and jerk
front or back squat

now, sometimes on tuesday or thursday we will make the optional exercise part of the pull workout, for instance do power snatches followed by one or two overhead squats, or power cleans followed by front squats or push presses.

for the classical lifts, we always start the recorded part of our workout with doubles or triples at 80%. depending on the time of year, the needs of the individual lifter, and the nearness of an important meet, we may do as little as one double at 80%, or as much as three triples at 80%. from here we go to a single at 85%, then a single at 90%. i suppose i use 90% kind of like you use your "MTR". i find that 90% is a weight that most lifters can lift regularly in training without much arousal. from here, we evaluate the ease and technical correctness of the lift, then plan the rest of the workout, if there is to be more. during much of the year, we will decide if the 90% is hard or easy, then plan on doing another double (near 80%), then another single near 85%, then another sincle near 90%.

so, a lifter near an important meet who can snatch 100kilos might start with a double at 80, a single at 85, then a sigle at 90. assuming this was hard but a little more seems possible, we would then do a double at 82.5, a single at 87.5, and a last single at 92.5. if the first time through was easy, the last single the second time through might be at 95 or even more, if it was really hard the first time through, then we may just repeat.

if a lifter is in off season far from an important meet, is young and needs to develope muscle mass (both reasons why i include more reps) the same lifter might do 3 triples at 80kilos, a single at 85, then a single at 90, then maybe a double at 82.5, a single at 87.5, and a single at 92.5.

we do basically the same thing on power movements, but in generall less volume, most of the year its just a double at 80%, a single at 85%, a single at 90%, then another heavier single if it appears that a heavier weight is possible. when we do what i call "complexes", such as one power clean followed by two front squats and then a push press, we usually do sets across, like 4-6 sets with a set weight.

the decision on whether or not to do complexes or just the power movements is made based on the age of the athlete, whether or not they are trying to gain bodyweight, the stage of training, and where they are in the year as related to important contests. for example a 14 year old who has trained for 2 years and is 6 months away from schoolage nationals would probably be doing complexes, while a 21 year old who is 5 weeks away from nationals would not.

i think this basic model is a decent adaptation of the bulgarian program. i have tried various "bulgarian style" training programs, as well as soviet style programs, and felt that the soviet programs were too complicated for young kids whose max changed so fast, and who were likely to miss various workouts... and the real abreviated bulgarian programs didnt offer the reps and volume that i think is needed for the younger kids. i really think that more multiple rep sets are needed by young developing lifters to gain the muscle mass they need to gain. this program is a way to is a way for all the team to train on a single program, yet vary the lower intensity volume to accomodate different lifters.
Click to expand...
 
Last edited:
Yeah you can see why the Bulgarians aren't very big compared to the Russians - mass wise.

But they are way stronger lb for lb. Its due to the training styles
Low volume, heavy singles work for the Bulgarians --> CNS heavy


vs Russians with realitvely lighter weights, higher reps and tons more variants and exercise variety - constant exercise rotations etc
CNS+ lots more muscle protein turnover.
 
Last edited:
CoolColJ said:
Yeah you can see why the Bulgarians aren't very big compared to the Russians - mass wise.

But they are way stronger lb for lb. Its due to the training styles
Low volume, heavy singles work for the Bulgarians --> CNS heavy


vs Russians with realitvely lighter weights, higher reps and tons more variants and exercise variety - constant exercise rotations etc
CNS+ lots more muscle protein turnover.
Click to expand...

So if I want to get stronger without getting any bigger I should train heavy, low volume, and slowly work up to a high training frequency.
 
well stick with doubles and singles, train heavy when you can for neural work, and low volume to minimise hypertrophy.

Frequency is something you will have to figure out since, you need it to be frequent if volume is low. But you need to be able to do so without burning out :)
 
CoolColJ said:
well stick with doubles and singles, train heavy when you can for neural work, and low volume to minimise hypertrophy.

Frequency is something you will have to figure out since, you need it to be frequent if volume is low. But you need to be able to do so without burning out :)
Click to expand...

yea, this will be very tricky for me since I am still figuring out my recovery times.
 
2Thick said:
LMAO... American olympic lifters are almost the worst in the world.

They are lucky to even compete with real lifters in the Olympics.
Click to expand...

how are canadians ?? LOL
 
"LMAO... American olympic lifters are almost the worst in the world.

They are lucky to even compete with real lifters in the Olympics."

You're not looking at the whole picture. All of the US lifters that compete internationally are drug tested on a regular basis, without any notice. Some may be taking GH, because it's undetectable with a urine test. Some may be using low dosages of test to pass the test. But remember this, most are in school or work and can't devote 8hrs to training every day, besides not having the restorative means provided by other countries. You gotta give them credit for trying. Shane is close to medaling and probably will by the 2004 Olympics. He'll eventually snatch 205, which will put him in medal contention. He has the tools and attitude to be among the best in the world.
 
Nico Cujo said:


You're not looking at the whole picture. All of the US lifters that compete internationally are drug tested on a regular basis, without any notice. Some may be taking GH, because it's undetectable with a urine test. Some may be using low dosages of test to pass the test. But remember this, most are in school or work and can't devote 8hrs to training every day, besides not having the restorative means provided by other countries. You gotta give them credit for trying. Shane is close to medaling and probably will by the 2004 Olympics. He'll eventually snatch 205, which will put him in medal contention. He has the tools and attitude to be among the best in the world.
Click to expand...

Canada is even more strict than the US with testing (and spends even less on the programs) so that is not an excuse.

The problem with the US program is that there is no middle-school and high school scouting programs out there. I was cleaning and jerking over 300 pounds in 10th grade only because I had a great coach and worked my ass off hours after the lazy ass Americans left to go home. I trained a max of 3 hours per day (M-F) and still managed to get everything else I wanted done.

I learned most of my initial technique from watching Olympic lifters at 3AM in the morning because US channels only carried wrestling and weightlifting at unGodly hours (due to the fact that Americans cannot wrestle or lift themselves out of a paper bag.) All you saw on TV was track and field.

Shane will not medal, or even get close. He will be lucky to get into the top 10. He is lifting weights that would medal a class or two below his weight class.
 
2Thick said:


Canada is even more strict than the US with testing (and spends even less on the programs) so that is not an excuse.

The problem with the US program is that there is no middle-school and high school scouting programs out there. I was cleaning and jerking over 300 pounds in 10th grade only because I had a great coach and worked my ass off hours after the lazy ass Americans left to go home. I trained a max of 3 hours per day (M-F) and still managed to get everything else I wanted done.
Click to expand...

Intresting. What is your best clean and jerk?


2Thick said:

I learned most of my initial technique from watching Olympic lifters at 3AM in the morning because US channels only carried wrestling and weightlifting at unGodly hours (due to the fact that Americans cannot wrestle or lift themselves out of a paper bag.) All you saw on TV was track and field.

Shane will not medal, or even get close. He will be lucky to get into the top 10. He is lifting weights that would medal a class or two below his weight class.
Click to expand...

Sad but true. Us olympic coverage sucks much ass.
 
Well...you have to understand the mind set in the US. Every kid grows up wanting to play football, baseball, or basketball...the money sports. Who wants to bust their ass in the gym just to win a medal. Not many. It takes a special person to train for an Olympic gold knowing that's all you'll get when your career is over.
No endorsement contracts, no money from winning. And that's all you'll get from weightlifting if you're even good enough to get that.
 
The best American Athletes play NFL Football...plain and simple.

Let me see...if I have a choice of killing myself in the gym and going to the Olympics and making NOTHING in prizes...

OR

Making even the league minumum (500k +???) in the NFL...lol...tough call.

B True
 
b fold the truth said:
The best American Athletes play NFL Football...plain and simple.

Let me see...if I have a choice of killing myself in the gym and going to the Olympics and making NOTHING in prizes...

OR

Making even the league minumum (500k +???) in the NFL...lol...tough call.

B True
Click to expand...

so what does that say about our character b??...competing in sports with hardly any prizemoney.

does that mean were better or what........... whats your opinion of us vs. them

X
 
I will take pride and recognition over money any day!!!

rosie-flag_sm.jpg
 
Last edited:
Lets see. . .

If I had a chance to be an NFL football player of strongman. . .

There is no question about it. . . .I would choose to be an NFL player without any thought.

I agree with B Fold. . NFL players are superior athletes. . .highly skilled.
 
louden_swain said:
Lets see. . .

If I had a chance to be an NFL football player of strongman. . .

There is no question about it. . . .I would choose to be an NFL player without any thought.

I agree with B Fold. . NFL players are superior athletes. . .highly skilled.
Click to expand...

The best athletes in the US become football players but don't forget that the US has not done all that well against the best European strongmen for some time now. I think on an international level strongmen are better in many ways. I know that many football players are probably more coordinated and agile then any strongman, but I am willing to bet that almost nobody in the NFL could do very well against some one like Svend Karelson in terms of raw power.
 
an intreasting story.


The Crunch Bunch

This odd convention of the world's strongest men happened in Glasgow in 1988 when the Crunch Bunch took on the Glasgow Diamonds playing American-style football. The Diamonds figured that the strongmen where too big and slow. To their surprise, the strongmen were not. The Crunch Bunch did bend the rules but not all of them were familiar with the rules of football because they came from all over Europe. Mr. Universe Basil Francis burned the corner backs all day long on offense, including a 50 yard touchdown. Hjalti Arnason converted the two points to put them in the lead. Mark Higgins who was six foot nine inches tall intercepted many passes. Ab Wolders just plugged up the holes on defense, making the Diamonds running backs bounce off him. Once when Bill Kazmaier was tackled by a much smaller opponent, Kaz picked him up overhead and bodyslammed him again and again. On offense, Kaz routinely crashed threw the Diamond's line like it was a paper bag. Jaime Reeves picked up the Diamond's fullback and ran with him and the ball all the way to the end zone for a Crunch Bunch touchdown.

ftball.jpg


The crunch bunch (top to bottom, left to right): Peter Tregloan, Jamie Reeves, Mark Higgins, Tjalling van den Bosch, Jon Pall Sigmarsson, Ab Wolders; and Iain Murray, Bill Kazmaier, Hjalti Arnason, Basil Francis, Tom Hawk



link
 
its apples and oranges. nfl players would be humbled by a strongman competition, unless they had adequate training, time and coaching. as much as i admire the strongmen, i doubt they would be able to make it through a 17 week nfl season with the collisions and cheap shots (unless they trained differently). if the two sports had comparable compensation, things might be different.
 
Tiervexx said:

I am willing to bet that almost nobody in the NFL could do very well against some one like Svend Karelson in terms of raw power.
Click to expand...

Thats comparing apples to oranges.

Both are totally different sports. There are numerous linemen in the NFL that are squatting, cleaning, and benching more than some strongmen.
 
Tiervexx said:
an intreasting story.


The Crunch Bunch

This odd convention of the world's strongest men happened in Glasgow in 1988 when the Crunch Bunch took on the Glasgow Diamonds playing American-style football. The Diamonds figured that the strongmen where too big and slow. To their surprise, the strongmen were not. The Crunch Bunch did bend the rules but not all of them were familiar with the rules of football because they came from all over Europe. Mr. Universe Basil Francis burned the corner backs all day long on offense, including a 50 yard touchdown. Hjalti Arnason converted the two points to put them in the lead. Mark Higgins who was six foot nine inches tall intercepted many passes. Ab Wolders just plugged up the holes on defense, making the Diamonds running backs bounce off him. Once when Bill Kazmaier was tackled by a much smaller opponent, Kaz picked him up overhead and bodyslammed him again and again. On offense, Kaz routinely crashed threw the Diamond's line like it was a paper bag. Jaime Reeves picked up the Diamond's fullback and ran with him and the ball all the way to the end zone for a Crunch Bunch touchdown.

ftball.jpg


The crunch bunch (top to bottom, left to right): Peter Tregloan, Jamie Reeves, Mark Higgins, Tjalling van den Bosch, Jon Pall Sigmarsson, Ab Wolders; and Iain Murray, Bill Kazmaier, Hjalti Arnason, Basil Francis, Tom Hawk



link
Click to expand...

That's all well and good but who the hell are the Glasgow Diamonds? If your going to try and compare strongman to football players try not to pick a game where the top strongman played a nobody football team.
 
crew9 said:


That's all well and good but who the hell are the Glasgow Diamonds? If your going to try and compare strongman to football players try not to pick a game where the top strongman played a nobody football team.
Click to expand...

I was not trying to prove a point with that. I only said it is an interesting story.
 
It was definitely interesting. Especially where the guy picked up the fullback and ran with him and the ball to the endzone.
 
b fold the truth said:
The best American Athletes play NFL Football...plain and simple.

Let me see...if I have a choice of killing myself in the gym and going to the Olympics and making NOTHING in prizes...

OR

Making even the league minumum (500k +???) in the NFL...lol...tough call.

B True
Click to expand...

The chances of making it on an NFL team are much lower than making it to the Olympics, but math is not America's strong suite:)
 
league minimums in the nfl vary with tenure. the minimum is $225k for a rookie, i.e undrafted free agent. contracts in the nfl are not guaranteed, so one bad acl injury and it could be bye bye.
 
2Thick said:


The chances of making it on an NFL team are much lower than making it to the Olympics, but math is not America's strong suite:)
Click to expand...

Don't you mean "strong suit?"
 
Not to downplay the greatness of it, and it certainly is tremendously better than I can do - but I know Ironmasters college aged son can clean 315 for sets of 5, and his son has done absolutely NO anabolics.
 
Generic MALE said:
Not to downplay the greatness of it, and it certainly is tremendously better than I can do - but I know Ironmasters college aged son can clean 315 for sets of 5, and his son has done absolutely NO anabolics.
Click to expand...

500 and 300lbs is a big difference. A friend of mine in highschool did a 315 clean.
 
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