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  1. #1
    Jefferson1775's Avatar
    Jefferson1775 is offline Senior Member
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    Programming for power cleans?

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    I'm doing power cleans once per week, 3x3, and adding 2.5 lb each time. My best with that is 157.5x3x3. Lately, I've been trying to "muscle up" the reps and am thinking about trying something new with them. I do a modified version of 5/3/1 with only the 1st and 3rd weeks (it's more like 5/1). I'm thinking about doing something similar for power cleans, except with triples, doubles, and singles. So, it would look like this:

    Week 1
    80% x 3, 85% x 3, 90% x 3+

    Week 2
    85% x 3, 90% x 2, 95% x 1+

    Does this look alright? Any advice is welcome.
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    quikky's Avatar
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    Is your deadlift progressing?

  3. #3
    Jefferson1775's Avatar
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    10 lb every 2 weeks
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  4. #4
    emerson's Avatar
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    Muscling up a power clean is a reverse curl and running 5/3/1 on the plus days might be an injury waiting to happen; I'm not a form purest but if you want to move the most weight when it matters do it the right way in training, i.e. form break downs on a 1 RM so what... form break down at 80% and you might be doing something wrong... just saying...

  5. #5
    Jefferson1775's Avatar
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    I probably should've explained that differently. Out of 9 reps, 6-7 will look fine. On the other 2-3, the bar will land on my hands instead of my shoulders. On the plus days, I always leave at least one rep in the tank.
    In matters of style, swim with the current. In matters of principle, stand like a rock.

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