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Meso Powerlifting Corner
- Thread starter jaymaximus
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snickerdoodle9468
New Member
I decided to run 5x5
RodgerThat
New Member
My powerclean is 110% of my front squat and my front squat is about 55% of my back squat so I may be off on numbers should probably fix this next time I do an accessory block in my trainingNah Im just a casual observer...it was cool when a bunch of good guys like Doc started hanging around more that had an interest in strength and performance. Seems like some guys just hadn't been exposed to as much of that side, and once they had a reference point a few started exploring it more for themselves.
There are tons of more obscure variations of your main compound lifts but these are really accessory lifts in my mind. Front squat isn't an "accessory" for a lot of guys, it's a bread and butter staple. Like Doc's estimated strength standard for front squats being 85% of backsquat, I think a good standard for power clean is 85% of your front squat.
bigger front squat = bigger clean
Once you are racking big weight and driving up from the floor...where do you go from there?
Perrin Aybara
Master
Nah Im just a casual observer...it was cool when a bunch of good guys like Doc started hanging around more that had an interest in strength and performance. Seems like some guys just hadn't been exposed to as much of that side, and once they had a reference point a few started exploring it more for themselves.
There are tons of more obscure variations of your main compound lifts but these are really accessory lifts in my mind. Front squat isn't an "accessory" for a lot of guys, it's a bread and butter staple. Like Doc's estimated strength standard for front squats being 85% of backsquat, I think a good standard for power clean is 85% of your front squat.
bigger front squat = bigger clean
Once you are racking big weight and driving up from the floor...where do you go from there?
The training knowledge was really the thing that made me join and stick around. A lot of diverse and knowledgeable people here. I've noticed some BB guys follow PL logs and vice versa, which is good for both sides. No Oly logs that I've seen yet.
My ratios are all jacked up with these lifts I rarely train. I think Rippetoe suggests a power clean be like 60-70% of deadlift. Mine's 30-35% at best. My press to bench ratio and squat to deadlift ratio are way off, too.
Weird. Can't remember when I've done a snatch before. Maybe when I was a teenager. Also didn't have bumper plates
If I can get my mobility to improve though I would def add in some snatches and cleans to my programming.
RodgerThat
New Member
Rippetoe says powerclean should be 60-70%
umm there is no way I could power clean 350lb! Ever but I know my deadlift will grow beyond 500s for sure. Ya I really like our diverse community and learning from the body builders and smarter powerlifters then I
Perrin Aybara
Master
Rippetoe says powerclean should be 60-70%
Ya I really like our diverse community and learning from the body builders and smarter powerlifters then I
Correction, "only" 60%.
Power clean to deadlift ratio. [Archive] - Starting Strength Forums
FeartheBeard
Member
I may be able to do 225 lbs... 285 on a power clean is not something I feel positive about.
Perrin Aybara
Master
225 is the most I've ever done, 37.5% of deadlift. Rippetoe would be disappointed.
bhog
New Member
Never done one [emoji33]
TANGO.ECHO.KILO
Member
Rippetoe says powerclean should be 60-70%
Ya I really like our diverse community and learning from the body builders and smarter powerlifters then I
Rippletoe says power clean = 60%+ of DL?
Let's check the numbers Doc and I were goin off against Rip:
Back Squat - 85% DL
Front Squat - 85% Back Squat
Power Clean - 85% Front Squat
500lb DL 1RM
BS (500 x .85) 425
FS (425 x .85) 361
PC (361 x .85) 307
500lb DL 1RM
PC (500 x .60) 300
Granted if your goals aren't to clean 300+ and you don't train them you won't, however to say anyone in here CAN'T is simply untrue. Why not you? I believe the ratios are helpful regardless of your goals because based on the relationship between certain lifts, you can make an assumption on whether the issue is strength related or technique related and adjust accordingly.
Perrin Aybara
Master
I believe 100% if I trained it for awhile I could power clean 300+. Hitting 225 was just something I got doing it once a week mostly just for fun. It's just something I haven't pursued yet and may not, but who knows what the future may bring? I agree with you saying you can't isn't the right attitude when it comes to what we do.
I also agree with you that the ratios are helpful and give you an idea of where you could use improvement, but don't you think a 300lb power clean is a much more advanced lift in relation to a 500lb deadlift? I would be way more impressed with the power clean. I also have never trained around anyone that did Olympic lifts seriously and might be jaded towards what most would consider a heavy deadlift, but still, the power clean seems way more impressive to me.
Supposedly the ideal ratio of overhead press to bench to squat to deadlift is 2/3/4/5. That should be pretty compatible with the ratios posted above for what everyone should strive for to be well balanced. Obviously there will be discrepancies as some people excel at some lifts and not as much with others and also different training goals, etc. My back squat is 70-75% of my deadlift and my overhead press is 55-60% of my bench. I think I'm built more to deadlift than squat, overhead press is just something that gets neglected. I'm working on catching them up though.
I approve this message and ask for TEK to be given a few gift certificates to some rub n tugs for taking the time to do the math.
bhog
New Member
I'm all fucked up lol.
My ohp is more then 50% of my bench and I squat more then I dead. I'm an alien ( Bernard Hopkins voice)
My ohp is more then 50% of my bench and I squat more then I dead. I'm an alien ( Bernard Hopkins voice)
Perrin Aybara
Master
OHP should be like 66% of bench press supposedly, but yeah, squatting more than pulling sounds very alien to me.
RodgerThat
New Member
My 1rm OHP to 1rm bench isn't a good ratio then
40% I know I'll work on it guys I promise!
bhog
New Member
I'm closer to 66%.
I think my dl deficit comes from a little fear when I was younger. My grandfather and father both have bad backs. " you'll hurt your back asshole" has always stuck with me[emoji32]. I am alien when I stand next to either of them though lol. I just go slow and steady and if I feel anything out of the ordinary I abort. I grind through some but I'm not trying to set records. I'm self employed so if I fuck my back up I'm done and it would put a gnarly stress on my wife and kids.
I'll pull 500 I know. But I'll probably squat 500 before then lol
I think my dl deficit comes from a little fear when I was younger. My grandfather and father both have bad backs. " you'll hurt your back asshole" has always stuck with me[emoji32]. I am alien when I stand next to either of them though lol. I just go slow and steady and if I feel anything out of the ordinary I abort. I grind through some but I'm not trying to set records. I'm self employed so if I fuck my back up I'm done and it would put a gnarly stress on my wife and kids.
I'll pull 500 I know. But I'll probably squat 500 before then lol
TANGO.ECHO.KILO
Member
I think it depends on the bodyweight of the individual as what is "impressive", you have to compare apples to apples. Like this shit is fucking bat shit crazy....
169kg Clean+Jerk @ 56kg bodyweight
(372.58lbs @ 123.45lbs bw....3x his bodyweight at 21y/o
)Om Yun Chol 169kg Clean & Jerk World Record - All Things Gym
Then it looks like he came back the next year and broke it...WTF
Perrin Aybara
Master
I think it depends on the bodyweight of the individual as what is "impressive", you have to compare apples to apples. Like this shit is fucking bat shit crazy....
169kg Clean+Jerk @ 56kg bodyweight
(372.58lbs @ 123.45lbs bw....3x his bodyweight at 21y/o
Om Yun Chol 169kg Clean & Jerk World Record - All Things Gym
Then it looks like he came back the next year and broke it...WTF
That's crazy, I wonder what his deadlift is?
I'm not sure I've ever seen anyone do more than my 225 power clean in real lIfe. I go to a gym of mostly casual (non?) lifters though.
RodgerThat
New Member
The guy I train oly with and learned from is 170lb and has a 290 powerclean and a 405 deadlift and he hit 328 clean and jerk in competition. He makes fun of me because my deadlift is far better and I don't use straps but my 1rm powerclean he's till warming up
