Clean
- 135 lbs x 1
- 145 x 1
- 155 x 1
- 165 x 1
- 175 x 1
- 185 x 1
- 195 x 1
- 205 x 1
- 220 x 1 (PR!)
- 225 x XXXX
New PR!!! If you’ve read any of my recent posts on the clean, you’ll know this was a long time coming. I crept up slowly on the weight for no particular reason but it turned out to be a good strategy. The weight felt easy at each increment to the point where I decided to jump direct from 205 to the PR attempt at 220. The 220 likewise went up pretty easy. I’m honestly surprised that the 225 didn’t go up as well. I was getting my elbows around the bar but just not getting it solidly racked.
A big part of this PR was the realization earlier this week that I was launching from just above the knees rather than being patient for a better position. These reps were with the bar a little further up the hips and that seemed to help a lot.
Rack Pulls (Above Knees)
- Pin set at 24″ (3rd hole up)
- 135 x 5
- 205 x 5
- 255 x 5
- 305 x 5
- 355 x 5
- 405 x 3
- 425 x 1 (held for a few seconds at top)
- 445 x 1 (held)
- 455 x 1 (held)
- 455 x 1
This was an experiment with a new movement for me. I mainly tried this out of curiosity. With 405 being my current deadlift max, I was curious how high beyond that I could push the lockout and grip. It was a pleasant surprise to hit 455 and I probably could have done more but that was the max weight I could fit on the bar with my current plates. I held a few of the higher weight reps at the top for the sake of grip work.
The pin was a little high. Maybe a couple inches above knees versus right at or above the knees. The hole spacing on my rack is 3″ so going down a notch would have put the bar a little lower than the knees. Next time I will try with the lower position or perhaps I could put down some boards to stand on to dial in a more exact position.
These were fun. It’s a heck of a lot of fun to move so much weight even for such a short range of motion.
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