How Can I CLEAN more weight?

LexusGS · 12-13-2006, 06:15 PM

Hi there, today I was doing cleans in my basement and my workout looked something like this:
115X5
150X3
185X1
195X1
205XFAIL
for a long time now, I havent been able to clean more then 195, and I was wondering if there are any exercises that you guys do to get your weight up?
I am very new to olympic lifts and not very fimiliar at all with the type of workouts or exercises these guys do to lift such awsome numbers. My goal is to one day get 225 for a few reps. I am 5'11 and weight about 175-180 if it makes a difference.
Please, any input appreciated.

Focus · 12-13-2006, 06:21 PM

Call me a noob, but.... alright call me a noob

A new change of pace could be the good ol' Bill Starr 5x5 variation.
However, with such an explosive compound lift, I'd start off doing 3 sets of 3 reps. That is, work up with your warmup until to you reach the final weight, and hit that 3 times.

WantItBad · 12-13-2006, 06:40 PM

I feel the best way to get better at cleans is pound technique until its perfect than after that go two weeks heavy than back light again to fix technique and keep doing that thats what works best for me atleast

SpeedyReedy5 · 12-13-2006, 07:14 PM

My favorite exercise...

**P-funk** · 12-13-2006, 07:50 PM

work on your technique.

LexusGS · 12-13-2006, 08:05 PM

Quote:

Originally Posted by SpeedyReedy5

My favorite exercise...

Mind contributing something in that case....?

LexusGS · 12-13-2006, 08:06 PM

Quote:

Originally Posted by P-funk

work on your technique.

That's what I think is my biggest problem P Funk, do you know any place online where I can read up on proper technique?

**P-funk** · 12-13-2006, 08:09 PM

Quote:

Originally Posted by LexusGS

That's what I think is my biggest problem P Funk, do you know any place online where I can read up on proper technique?

Not really.....find someone who knows what they are doing. there are little nuances that you can't pick up from reading.

camarosuper6 · 12-13-2006, 10:51 PM

With a bigger rag and some more ammonia?

**P-funk** · 12-14-2006, 07:11 AM

Quote:

Originally Posted by camarosuper6

With a bigger rag and some more ammonia?

classic

Squaggleboggin · 12-14-2006, 07:47 PM

Doing power snatches (knees bend only once during entire movement) seemed to help me clean more weight. Because it involves bringing the weight from the floor to overhead standing in a single movement with only the beginning momentum to carry the weight the entire way, it can really help improve starting speed.

12-13-2006, 06:15 PM	#1
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	How Can I CLEAN more weight? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Hi there, today I was doing cleans in my basement and my workout looked something like this: 115X5 150X3 185X1 195X1 205XFAIL for a long time now, I havent been able to clean more then 195, and I was wondering if there are any exercises that you guys do to get your weight up? I am very new to olympic lifts and not very fimiliar at all with the type of workouts or exercises these guys do to lift such awsome numbers. My goal is to one day get 225 for a few reps. I am 5'11 and weight about 175-180 if it makes a difference. Please, any input appreciated.

12-13-2006, 06:40 PM	#3
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	I feel the best way to get better at cleans is pound technique until its perfect than after that go two weeks heavy than back light again to fix technique and keep doing that thats what works best for me atleast
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

12-13-2006, 07:14 PM	#4
SpeedyReedy5 Registered User Join Date: Jul 2006 Posts: 226	My favorite exercise...
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12-13-2006, 07:50 PM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,269	work on your technique.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-13-2006, 10:51 PM	#9
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	With a bigger rag and some more ammonia?
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12-13-2006, 06:21 PM	#2
Focus Defense Join Date: Jul 2006 Location: USA Posts: 593	Call me a noob, but.... alright call me a noob A new change of pace could be the good ol' Bill Starr 5x5 variation. However, with such an explosive compound lift, I'd start off doing 3 sets of 3 reps. That is, work up with your warmup until to you reach the final weight, and hit that 3 times.

12-14-2006, 07:47 PM	#11
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Doing power snatches (knees bend only once during entire movement) seemed to help me clean more weight. Because it involves bringing the weight from the floor to overhead standing in a single movement with only the beginning momentum to carry the weight the entire way, it can really help improve starting speed.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

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