So sore from the 85% /3 x5 that I couldn't squat and could barely clean I had to split the workout up. Ironically, I did the squats as written instead of increasing them.
Yesterday
Power snatch 72/2x2 82/1 x 3
power clean 90/3 x 2
Clean and Jerk 100/(2+1) 115/1 x 4 (90%, still got them all with the soreness)
Today
Clean pull 126/2 x 2 140/1 x 3
Had to skip squats and good mornings, but was supposed to be:
Back squat 142/5 x 4
Good morning 3x3
I feel pretty good about getting all the cleans since I could hardly use my glutes or hamstrings to squat the weight up. My leg strength is above my clean and jerk, proportionally, so I don't feel too bad about skipping the squats because I need to up the main lifts anyway.
Weightlifters can bench too:
http://www.youtube.com/watch?v=sbJxt1ukv-U
3 comments:
There's an interesting blurb in Rippetoe's "Strong Enough?" book. He talks about how there are some great weightlifters are extremely mechanically efficient in the two competitive movements, as evidenced by their 1RM front squat and 1RM Clean & Jerk are almost exactly the same. Some world champions have less than perfect form, but are so damn strong that any mechanical imperfections are overcome by their great strength. Also, according to Shane Hamman, Hossein Rezazedeh can power clean 500+ (!!!).
Well, 500 is only around 85% for Rezazedeh (and that's from the clean and jerk, so he can probably clean even more) so that's actually not that surprising even though it's still freaky as hell. And it's true in the lighter weight classes that their front squat and clean are very close, but it's not true as often for the heavier weight classes. Alexeyev said that he never squatted more than 270 and he clean and jerked 250 but Leonid Taranenko could squat like 850. He actually stopped doing back squats because he got so strong there was just no need anymore.
That's also part of the basis of Bulgarian training: you get so efficient on your competitive lifts because you're working them at high percents all the time and doing squats afterward, so over time you tend not to squat all that much more than you clean. Abadzhiev would probably say that squatting more is a waste of energy that could be spent on the main lifts.
Also, what's surprising to me is how close a lot of elite lifters snatch is to their clean and jerk, even up to the 94kg class. In some cases it was about 90%.
Jake has wise.
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