This guy Colin from my team...need to beat his numbers.

Post Reply New Topic

https://www.facebook.com/#!/photo.php?f ... =3&theater

So, C. Savage, https://www.facebook.com/#!/photo.php?f ... =3&theater

http://www.youtube.com/watch?v=mEyoH5FV03s
Might help with your clean. But you're not ever gonna be able to clean more than you can squat, so work on the squat, front squat specifically. Go 5x5 on work sets, not 10x3, make sure you get adequate caloric intake, and yeah.

I dunno, can't give more advice than that, if you want to lift more, you must put more weight on the bar and lift it. No shortcuts, no magic, just gotta do it. For your worksets, 5x5 or some other similar rep system is required. I keep telling you this and you don't listen. Use 70% or so of your actual max for your reps, and every couple weeks or when you feel up to it, try again for another *actual* max again and repeat the process until you're strong enough.

And why do you care about beating said guy named Colin's numbers? Just focus on getting your numbers as high as possible, not on Colin's.

When I do 5x5, obviously I use a higher % of my max than what I'd do for 3x10,right? but it all adds up to the same max,right? So, I can't do 5 sets, it's the same 3 sets that I usually do, with 1/2 the reps, at a higher weight.

So i can't do that type of thing, I hope you understand.
Might try pyramids or wave loading.

Also, Colin is my kind-of friend. Pities me or something, stronger than most of the guys on the team, but I'm also strong for how old I generally look.
That's why I think it's reasonable to aim for that in like a month or two.

5x5 would be done with 60-70% of your max. 10x3 you're probably using 50-60%. With 5x5 or 3 sets of 5 even, you could do 5lbs added to the bar per workout if it's possible. Lift 3-4x a week. If 5x5 is too much volume, do 5 reps and 3 sets, the goal is to put more weight on the bar. When you're doing like 10 rep stuff, you can't really learn to apply power fast and in short bursts. Some high rep stuff is OK once in a while, but for pure strength building purposes, generally reps in the 3-5 range are used.

You might like Sheiko a lot, too. Sheiko powerlifting routine. It mixes higher and lower reps, but it's higher overall.

See, looks like that. But again it's based off an actual max here. http://www.beyondlimitstraining.net/new ... ts-project

If you don't wanna do a program, basically what I like doing is start at about 60% and keep adding 5lbs and doing triples. If I miss one on a triple, it's too much weight. Then I drop down 5lbs and do 3 sets of triples. So like for push presses today, I started out and did 20 reps warmup with just the bar. Then I did 8 or 10 reps with 65lbs to warmup a bit more. Then I went to 95lbs, did triple. Went to 100, triple, went this way up to 120, tried a second set of 120, missed, dropped down to 115 and did 3 sets with it.

I think Sheiko 29 takes a month. Has no power clean in it, though, but has plenty of squatting. Power clean you'd have to work on technique, but the squatting will make it better regardless of technique, but good cleans are very much technique. Generally people will clean 50-100lbs less than their deadlift, so that's another thing to train for, too. It's about the same numbers for front squat, too vs clean, too.

Good luck.

EDIT:
As far as can't do it, well, you have to. To lift more weight you must put more weight on the bar, it's that simple. Obviously your 10x3 type programs haven't gotten you where you want, so you gotta try something new. But whatever.