What's the pro and cons of Powercleaning?

What's the pro and cons of Powercleaning?

I mean, It's like an extended deadlift but all you brolys only do deadlift. Is there a certain reason for this?

i'll go on a limb here and say because it's more form dependent thant just strength... and have you seen how shitty the forms of some deadlifts here? That's a clusterfuck in the works if i've ever seen one.

It also a very explosive lift...which helps those fast twitch muscle fibers. Oh yea, and nothing burns my traps more than 3 to 4 sets of hang cleans/power cleans.

1.8t It also a very explosive lift...which helps those fast twitch muscle fibers. Oh yea, and nothing burns my traps more than 3 to 4 sets of hang cleans/power cleans. I tried to powerclean about 115 on wednesday (my first time) and I got it up but I believe my form was really horrendous

christophers because there's no reason to use a movement that you cannot teach yourself. the vast majority of football/sports coaches in the US cannot properly teach most oly lifts, either. yea, a few of my friends said that I could just fake it for football testing but I actually want to learn it

just use the clean pull

oh, and is it sad that i'm 5'9, 140 pounds...my max bench that I know of so far is 165x3 and my max squat that I know of so far is 155?

Juke oh, and is it sad that i'm 5'9, 140 pounds...my max bench that I know of so far is 165x3 and my max squat that I know of so far is 155? it's only sad if it stays that way.

I was lucky enough to have a coach in high school that actually did a bit of O-lifting and knew what he was doing. I did them for football/throwing but I see no reason to continue doing them now. Unless you're planning to olympic lift, in which case you should find a good training center/coach and learn from them.

Undefined it's only sad if it stays that way. Well, I just bumped the bench weight up yesterday...and I haven't done squats in a long time cause I had foot surgery in march

whatever you do don't try to do it on your own, please please please have some experience person who knows what the fuck they are doing help you out...With the proper form you can get some fantastic explosive strength. With the wrong form repeated you can just injure yourself and not even get the best results. I just got done doing my oly day...snatches, clean and jerks weee

Juke oh, and is it sad that i'm 5'9, 140 pounds...my max bench that I know of so far is 165x3 and my max squat that I know of so far is 155? your squat is sad, id say bench is fine though, but as Undefined said, its only sad if it stays that way.

princess0fdiabl0 your squat is sad, id say bench is fine though, but as Undefined said, its only sad if it stays that way. well, like I stated in a previous post, I had an injury occur on my foot which required surgery

Juke I tried to powerclean about 115 on wednesday (my first time) and I got it up but I believe my form was really horrendous Its all in your form. My weight coach in highschool certainly wasn't an olympic trainer or competitor, but he seemed like he knew what he was doing. We would spend hours working on form w/ just the bar. Even so, my form as far as dropping underneath the weight still sucks. I drop half as far as I should. However, the rest of my form much better. Keeping the weight on the legs to keep from straining the upper back. Roll the bar to your shins and explode upward using your legs as hard as you can. Near the peak of this manuever shrug and pull the weight up as far as you can while trying to keep the weight moving only verticall. From here you drop beneath the weight as fast as possible while letting the bar come down on your delts as you raise your elbows as high as possible. From here, it is nothing but a front squat. I have only been doing hang cleans as of late. I guess the only reason I like them is because I am decent at them. I do 225lbs for 3 sets of 5. It has REALLY helped w/ my upper back developement.

my problem with cleans is that I don't feel like I have my elbows up high enough when I rack the bar onto my shoulders. does anyone have any good animated gifs to show proper form?

What's the pro and cons of Powercleaning?

So Paul Childress HATES bbers...figures

So Paul Childress HATES bbers...figures

As ceaze suggested I email him to ask him if I can workout with him...that was a long time ago. So when I got a response I told my other bber friends about it and they decided to go, it was on a day I was out of town (last tuesday) and well only one of my bber friends actually went. I just got a call from him now and I asked him "so how was it" him: "bro, it was stupid they kept tellig me I was training all wrong and tried to actually influence me to PL me: "really?" him: yeah man, since I'm only 19 they figured they can do that me: so did you guys workout? him: yeah yeah, but I wasn't really learning anything me: how so? him: well they have their click and it was hard for me to stay within it me: you mean keep up? hahaaha him: no not keep up, he said he never expects anyone to be doing his weight and shit me: should I go? him: no, how long you been competing? me: this is my 10th year him: phht fuck it man, they'd chew you alive...they hate bbers, don't get me wrong it was cool as shit to see so many elites there, especially here...but its not for you man. me: what about your girl, doesn't she train there? him: yeah, but she PL's .............. I figured as much that it would be like that.

Interesting, but I don't see any evidence of bodybuilder hate from your friends conversation.

cavefish Interesting, but I don't see any evidence of bodybuilder hate from your friends conversation. "him: phht fuck it man, they'd chew you alive...they hate bbers, don't get me wrong it was cool as shit to see so many elites there, especially here...but its not for you man."

So... you emailed Childress to see if you could work out with him ... and sent one of your friends instead.

huh...that sucks...powerlifters always come to my shows and are always welcome? Shit its one of the favs at the arnold to.

Well yeah, I can understand where your friend is coming from. I don't know how serious he was about the "hate" but you seem to know him pretty well. Its two different worlds though, I can see why Childress was trying to "convert" him so to speak, since thats what he does. Maybe your friend just misunderstood his intensity while training?

maybe his friend has terrible genetics to be a bb'er and paul saw that an was trying to tell him to try Pl'ing instead..

christophers paul is one of the nicest most humble people around, so is the crew he trains with. hes had several bb'rs come to their gym to lift with them. i know one who went there personally and said it was great. so, filmys friend is full of shit, or filmy is full of shit, or both. maybe i'll give paul a ring and ask him go right...and when you do ask him how little Mikey was and tell him to say hi to Becky for me

PurEvl maybe his friend has terrible genetics to be a bb'er and paul saw that an was trying to tell him to try Pl'ing instead.. not sure, its a give and take...he's extremely bless with a nice frame, and his chest and back dwarf his arms...

where's my baby's card you slacker

It just sounds like your friend was unwilling to conform to his training methods and/or intensity to me.

b-stevens It just sounds like your friend was unwilling to conform to his training methods and/or intensity to me. ^

b-stevens It just sounds like your friend was unwilling to conform to his training methods and/or intensity to me. I wouldn't know...

If I were you I would still take the opportunity to train with him despite what your friend thought.

So Paul Childress HATES bbers...figures

christoff is a big tuff guy.

christoff is a big tuff guy.

editing and deleting my intelligently thought out posts. it took me 3 minutes to right out that shit you deleted in one click.

christoff is a big tuff guy.

christoff is a big tuff guy.

its seems like no matter what i eat

its seems like no matter what i eat

i dont gain or lose weight. I have noticed myself gettin more firmer and stronger but i need to lose some FAT mang

eat less

jonno eat less i have been

Mecca i have been no you havent

Mecca i have been how long? count your calories

man im gonna have to go buy some groceries and do the math n shit

www.fitday.com free to register multiply your bodyweight by 10-12 and that's how many cals you should eat a day.

Mecca man im gonna have to go buy some groceries and do the math n shit yeah, you should just keep on doing what your doing now... it's obviously working for you....

Mecca man im gonna have to go buy some groceries and do the math n shit damn thats hard! i feel sorry for you having to do all that work.

its seems like no matter what i eat

using chains for bench help alot?

using chains for bench help alot?

just wondering like if you use lets says 135 in weights... and then put chains on it totaling out to weigh 48 pounds... worth using or not??

i have no idea what ur talking about, chains? why not just put a pair of 25's?

you need to be benching alot more than 135 before you even consider chains, christophers has repeatedly said that you need a good base before you start any type of this crap

Mistich you need to be benching alot more than 135 before you even consider chains i dont understand the chain thing...

depends on your goals. Read this article: http://www.powerpage.net/chains.html

ahh thanks for the link, get it now

eh i already rep at 185...

so i mean i have a stable base already...

i was just giving an example that thats how much i'd be using right there...

XsLiCk i was just giving an example that thats how much i'd be using right there... get to 315, then uyse chains

cootercritter i have no idea what ur talking about, chains? why not just put a pair of 25's? Do not speak of that which you do not know. Chains are used to increase resistance as the ROM reaches the top.

mike get to 315, then uyse chains I would say even higher than that. I am at 365 and not using them. I probably won't use anything until at least 405. The only thing that is holding you back is your lack of motivation and eating, not the equipment (unless you only have like a bar and two 45's or something).

tize shut up faggot, he stated that he didnt know about them. Kettle...black...get banned

Guys, guys...calm the fuck down. We are becoming worse then OT: MAIN now. Have some respect for eachother. Am I wrong?

Gutrat Guys, guys...calm the fuck down. We are becoming worse then OT: MAIN now. Have some respect for eachother. Am I wrong? no u dont neeed to use chains, repping 185 is not a solid base!!

vettedude no u dont neeed to use chains, repping 185 is not a solid base!! Wait, you misunderstood. I agree, not good enough base to start using chains. Your not ready for chains yet XslicK.

Gutrat Wait, you misunderstood. I agree, not good enough base to start using chains. Your not ready for chains yet XslicK. no i did not, i was just agreeing with u that we should not let F&N become gheyed up, and confirming the idea that he has no need for chains.

using chains for bench help alot?

So I finally stopped procrastinating and joined the gym.

So I finally stopped procrastinating and joined the gym.

I have been saying I was going to do it forever now and I finally got off my ass and did it. Anyways after reading the sticky by christophers I have a question. But first my goal I need to get from 33 % BF yes I am a fat ass. To 26 % BF. Or 285 # to 203 # which ever happens first. If I read the sticky right I need to eat ass loads of protein, and lift big. I maxed out at 215 on bench its the only thing I really did other than spend 45 minutes on the tredmill today. Will protein plus large weight get rid of my fat? I am in a hurry like 3 months to get down to 26 % Is this possible? If it is any help setting up a diet and work out routine would be greatly and I mean so greatly appreciated. Im going to read the noob sticky right now but here is what I have sort of set my diet at any corrections would be great. After reading the sticky I am thinking of upping protein even more and cutting out alot if not most of the carbs. Good or bad idea? Daily calories 2250 Protein intake 275 grams Fat intake 20 % 450 calories Carbohydrates = rest of calories

christophers the diet looks fine. lift + do cardio 3-4 times a week and youll be fine. Are there any specific exercises I should do? I know arms are pretty much a waste of time, or vanity muscles. The majority of my fat is attached to my gut, chest and legs. Any recomendations on what foods i should be eating to get my carbs and protein. I am on a very limited budget I only make 5.15 a hour so expensive suplements are out of the question.

Damn that sounds dumb I know I cant spot lose fat but I dont know what excersises or lifts to do to get the most benifit.

Silver85327 Damn that sounds dumb I know I cant spot lose fat but I dont know what excersises or lifts to do to get the most benifit. then do the most compound lifts you can... just make sure you get your form right before piling on weight. if you're not worried about "vanity muscles" maybe you could start with christophers "this is what built me a base" routine... http://forums.offtopic.com/showpost....86&postcount=1

christophers do the routine rummy linked you to. a good deal of ppl dont need direct bicep work to get decent arms. I just bookmarked it. Im going to the gym now I am going to research proper form on the excersises you have listed there, and then start that routine on friday.

Real quick what is 5rm? I know everything in your monday routine so Im going to use that today. But i dont have search feature so I cant look to see what 5rm is

just remember you can join every gym in america and not gain any progress, unfortunately the membership card doesn't effect health directly

christophers 5 rep max my suggestion is to take 2-3 weeks of 4 sets of 10 before you go into the routine as designated you must learn proper form before you get into havier stuff. so take the workout and for the areas that say 5rm and 3rm, just do 4 sets of 8-10 I only did 3 sets today. I couldnt get the 4th one up. I think I may have started way to close to my max. For example on my bench I worked 200 # 3x10 and when I went to do my fourth set I had such a hard time getting the bar up I didnt dare try to lower and lift I would have got stuck I know it. On my inclined DB press I forgot what reps i was supposed to do when I got to the gym so I just did 3x8 with 35 # db in each hand. The squats I didnt do as I have never done squats and I couldnt figure out how to use the weird ass rack they have. I did 155 3x10 on DL I was scared to hurt my back so I went easy as I wasnt sure on my form. Im going to try going a bit earlier in the day so I can catch some of the guys in there to ask for a spot while I figure out my max. I am kind of regreting joining the gym I did. I went in there today and there were 2 females working weighing in at approximatly 135 each around 23ish years old, and 1 guy about 50 years old not fat but soft looking. I am seriously doubting my safety if I try to do GM or find a max on my squats, I know those people would not be able to lift the weight off me.

You can bench 200x10x3 and you just joined a gym?

Ilyusha You can bench 200x10x3 and you just joined a gym? im 6ft tall and weight 285 pounds

Not to mention I do pretty physical labor alot so I dunno, maybe im just naturally strong? Not like you can see any muscle on me I have bitch tits

tuna is a good source of protein...as well as turkey and chicken and eggs

That's still pretty strong for never working out.. that's like a 250lb max or so.

Ilyusha That's still pretty strong for never working out.. that's like a 250lb max or so. are you implying that I am lieing? Thats what I take that smily face to mean.

christophers someone post the bsu.edu exercise site for this guy its lone of the few sites that displays stuff like good mornings correctly. i dont have it bookmarked. This one? http://www.bsu.edu/webapps/strengthlab/exercise.asp It sure looks like a nice gym in those pictures.

So I finally stopped procrastinating and joined the gym.

critique me *pic*

critique me *pic*

not the best pic, but its the most recent Ive got without a shirt on. not a great angle either but, tell me what needs improvement and what I *should* be doing thanks !

oh yeah, I just started cutting a few weeks ago. I hate this shit also, 6'2'' 210-215lbs

why is someone taking pics of you shirtless looking at condimints? Also look pretty good to me, work your upper pec more for now

stop shopping at albertson's first off

PurEvl why is someone taking pics of you shirtless looking at condimints? Also look pretty good to me, work your upper pec more for now can you explain why women do the things they do ? neither can I

Mass stop shopping at albertson's first off their lowfat cottage cheese is sooo good

PurEvl why is someone taking pics of you shirtless looking at condimints? Also look pretty good to me, work your upper pec more for now I agree with what the fat man said

take a better picture! like front and back.

your not asian why do u have that sauce!

AmCo your not asian why do u have that sauce!

AmCo your not asian why do u have that sauce! its good stuff, been using it for years

that stuff in your hand is good. work your pecs, looks good, you should bulk

You look good.. just get bigger. Especially the upper chest.

Delts and arms look good, work on upper chest. But you look big, I can't wait until i'm at that weight and lean.

kdubb's on the sauce!?!?!?!

Mass kdubb's on the sauce!?!?!?! obviously, look at the sex muscle

you kind of look like this guy Dominick Toretto I used to know. Worked at a small grocery store, drove a red rx7.

Mass kdubb's on the sauce!?!?!?! i think I might have some juice in the fridge as well

Socrates you kind of look like this guy Dominick Toretto I used to know. Worked at a small grocery store, drove a red rx7. did he have NOS?

No, NAWWWWZZZZZZ!!11!!!!

SteveO did he have NOS? Yes! Under his seat....

ibvindiesel?

SteveO obviously, look at the sex muscle

step 1) stop being bigger than me

whats your diet look like?

critique me *pic*