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Thread: having problems adding weight on my clean

  1. #1
    Wannabebig Member
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    having problems adding weight on my clean

    hey

    i've problems adding weight to my clean my 1RM right now is 180lb and simply to low. i've tried to clean more but doesn't seem to help. anybody had the same problem and got a solution?

  2. #2
    Watchya talkn bout willis
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    are you adding weight to the bar each week in your workouts? What does your clean workout look like?
    Weight:207
    375/300/365 Goal by summer:415/315/415

  3. #3
    Just watch me ... Built's Avatar
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    I'll ask a stupid question: are you doing hang cleans at all - or are all your cleans off the floor? While I'm at it, what rep ranges have you been using?

  4. #4
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    my program is a fullbody and i clean every time a hang clean 6x4 2set at 155 and last 2 at 165.

    power clean twice the same 6x4 one of them and 5x5 the other the 6x4 i spilt it like the hang but just start at 165 and the go to 175 where i've died on the 4 or 3 the last few times and the 5x5 i increase by 10pounds every set from 135lb - 175lb but die on the last ones

  5. #5
    Just watch me ... Built's Avatar
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    Okay that was, um, hard to read.

    Have you tried wave loading? Look up Ian King's Wave loading manifesto. I'm a fan of intermediate double wave. Perhaps try that?

  6. #6
    Senior Member HeavyBomber's Avatar
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    It's very hard to offer advice on cleans without seeing you perform one. A vid would be invaluable.
    I don't know if this applies to you but in my case I tend to try and muscle the weight up. For me, adding weight has always depended on properly executing the lift and generating explosiveness from the power position. For this reason, if your goal is to clean more weight, I would drop hangs cleans altogether and concentrate on properly executing power clean singles.

  7. #7
    Wannabebig Member
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    yeah sorry bout the previous was in a hurry.

    i'll try to remove the hang then thanks.

  8. #8
    Senior Member vrizzle's Avatar
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    What's wrong with power hang cleans? They're a good indicator if you're performing the clean correctly. You know if everything is going well if your hang clean and power clean are either the same or very close.

    They teach people, or at least should, to rely more on their legs than their arms and back.

    Try this routine. It's one hell of a tough routine, but very doable, and I'm almost positive you will see results.

    I'm assuming you only do power cleans and hang cleans, not full squat cleans. So those two (power + hang) are the actual weights you should be doing. Other exercises will be whatever you feel like except always go up if they feel too light.

    Week 1:

    Day 1:

    Cleans:
    135x5
    135x5
    140x5
    140x5
    145x5
    145x5

    Clean Pulls: about 80 - 85% of max clean, about 95% of power clean.
    4x5 Note: Really focus on snapping those shoulders up by using those legs to accelerate the bar.

    RDL: about 125% of max power clean or if you full clean about 110%
    4x5 Note: don't let bar touch ground, Not a deadlift.


    Day 2:

    Hang Cleans:
    125x5
    125x5
    130x5
    130x5
    135x5
    135x5

    Clean Pulls: same as day 1, 4x5

    RDL: same as day 1, 4x5


    Week 2:

    Power Cleans:
    145x3
    145x3
    150x3
    150x3
    155x3
    155x3

    Clean Pulls: same as last week except more weight.
    4x5

    RDL: same as last week except more weight.
    4x5


    Day 2:

    Hang Cleans:
    135x3
    135x3
    140x3
    140x3
    145x3
    145x3

    Clean Pulls: Same as wk2 day 1

    RDL: Same as wk2 day 1


    Week 3:

    Power Cleans:
    155x3
    155x2
    155x2
    160x2
    160x2
    165x2

    Clean Pulls:
    5x3 should at least be more than 180 for all sets

    RDL:
    5x3 MORE WEIGHT


    Day 2:

    Hang Cleans:
    145x3
    145x2
    150x2
    150x2
    155x2
    155x2

    Same as wk3 day 1 for Clean Pulls + RDL's.


    Week 4:

    Power Cleans:
    165x2
    165x2
    170x2
    170x1
    175x1
    175x1

    Same as wk3 day 1&2 for Clean Pulls + RDL's.


    Day 2:

    Hang Cleans:
    155x2
    155x2
    160x2
    160x1
    165x1
    165x1

    Same as wk3 day 1&2 for Clean Pulls + RDL's.


    Week 5:

    Max out.



    I hope all this works, I know it would for me, but for some reason you can do higher weight than I can for a lot of reps even though I can out power clean you.

    If it all feels way too light add 5 lbs to all sets, but no more. GL
    Last edited by vrizzle; 06-04-2007 at 11:29 AM.
    snatch: 185
    Bench: 245
    Clean: 245
    Jerk: 275x2
    C+J: 245
    TANDEM C+J: 442
    Weight:148.5
    Need to weigh: 62kg
    Body fat: 6.3%
    Goal for State: 255 Bench, 260 C+J. and 205 snatch for OLY

  9. #9
    Wannabebig Member
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    thanks will try it but what is RDL and Clean Pulls?

  10. #10

  11. #11
    Senior Member n4rd0's Avatar
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    And if all of that advice doesnt work, eat more
    5'7
    180

    bench - 245 x 2
    squat - 315 x 5
    dl- 355 x 1
    goal - Bigger Faster Stronger

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