Smashes Hang PowerClean PR!

[coolcolj]

Damn! I blew away my old Hang Power Clean PR by 25lbs! 165lbs from memory!
Allow me to speculate, when I did the 165lb PR, I could power Clean 205lbs, now I just may be able to whip up a 225-230lbs

Almost bodyweight! I weighed 199lbs today

workout went like this

135lbs x 2, 145lbsx2, 155lbsx2, 165lbx1, 175lbsx1,
185lbs x 2 WOot New PR!!
190lbs x 1 WOot New PR!!
195lbs - missed

3.7megs - Right Click on link and save before viewing thanks
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_190lbHangPowerCleanPR.mpg

Video will stay online until the next set of PR clips - usually

 

[the People's Champ]

FOOKING SICK! I haven't been keeping up with your vids lately, but looking at this one, and comparing them to your other vids, you have definitely improved your form. excellent. keep up the good work mang.


btw, what was your workout when you did these hang cleans?

 

[coolcolj]

Yeah thanks, I just keep drilling it over and over in my warmups, and my form just gets crisper

BTW I've been using only 135lbs since 3months ago, except doing variation from blocks, and going shallower and shallower on the hang - just 2 inches below hip crease. Aiming for more speed and cleaner technique,

Then I do a full dip to just above knee and blew my old PR away. I think there is a lesson somewhere here

------------------------

workout today



Workout time - 1 hour 30 mins

Warmup

Basic dynamic stretches and shoulder swings
25lb deadlift, clean and press x 10
25lb good morning x10
25lb Hang Clean, hang narrow grip snatches
25lb overhead squat x 6, snatch drop x 6
45lb hang clean x 2
65lb sumo deadliftx6


Hang Power Clean

warmup - 45lbsx2, 65lbsx2, 95lbsx2, 115lbsx2

Rest - 2-3mins

135lbs x 2, 145lbsx2, 155lbsx2, 165lbx1, 175lbsx1,
185lbs x 2 WOot New PR!!
190lbs x 1 WOot New PR!!
195lbs - missed


Weighted Dips

warmups - Pressdowns 15lbs x 6, BW dip x 1
Tempo - 31X0
Rest - Alternated sets with Chins, 2mins between each

+17.5lbs 4x6WOot New PR!!


Weighted Power Rack Chins - Partial Grip

Warmup sets - pulldowns 40lbs x3, BW Chin x1, +15lbs x1
Tempo 31X0 Rest - see above

+35lbs x 5 - down from last session, most probably due to Hang PowerCleans
+35lbs x 4
+17.5lbs 3x3

very tough!

Single Arm Reverse Grip Dumbell Row on Bench

Warmups - 40lbsx3, 65lbsx3

Tempo - 31X0
Rest - Alternating sets with L-Laterals 2mins between each exercise alternating

85lbs 3x6


L-Laterals on Knee - Cuffs

Tempo - 3121 Rest - see above

5kg DUmbell 3x10

 

[b fold the truth]

wow!!! very nice man!!!!! I am going to start doing more OL lifts after my contest for sure.

B True

 

[Shades McCool]

Nice man! Your form looked real good. I myself have been doing my hanging cleans for about a month now.

I've been using my bigger faster stronger training method. Yesterday I got 195lbs for a triple. It was a goooood set haha! I get to max in two more weeks!

Good luck CoolColJ

 

[coolcolj]

Yes I've been really working on my form, but its not quite where I want it yet. Back could be stiffer, and I'm not shrugging the bar as hard as I should be.

But getting better that's for sure. My arms don't bend too early now which is good!

Next goal power clean 225lbs from the floor

 

[thriller]

nice job man!
whats your vertical looking like these days?

 

[zackdarnell]

Great job on the PR's!

 

[coolcolj]

nice job man!
whats your vertical looking like these days?

Seemed a little higher the last time I jumped in the gym, was able to touch the top of a wooden beam I could never reach before!
I'm also heavier as well.

 

[thriller]

do you think the clean is going up from better form or you are getting more powered? or a little bit of both? what do you think is the biggest factor for the new pr?