Struggling to gain power

A

aamar

Member
Hi I am halfway through the cycle and I am struggling to lift heavier weights on power cleans is there anything I can do to get past this ? I am thinking about lowering the weight and continuing from that lower weight.

Thanks
Aamar
 
The Power Clean movement is heavily dependent on form in order to progress the lift. Are you 100% sure that your form is solid - meaning that it's a fluid, singular motion from the floor? If yes - there are a couple things you can try. Rack pulls can help by allowing you to lift significantly heavier loads and at the same time generate more power in doing so, in the vain of the lower-middle part of a clean. Hang cleans can help to perfect the upper part of the lift - even if you feel that your off the floor form is perfect. Deadlifts can help to establish the off the floor posture and form, again, even if you feel that your form is perfect.

Now then - diet, rest and supplementation. Any forward progress made in lifting is half what you do in the gym and half what you do at home. Are you eating enough - and are you eating appropriate foods when you do eat? Are you sleeping enough? Lack of rest will kill progress every time.

So - there is a ton to look at. Take your time, avoid injury by using 110% good form, and get your nutrition and rest in line. Your loads will come up in time - be patient. Oly lifting is nothing to rush.
 
My approach to using cleans with HST would be to start a cycle with sets of 5 during 15s; then switch to triples or doubles during 10s; for the two weeks of 5s, I would do doubles the first week and then singles for the final week.

Like Tim said, cleans are so dependent on form that a slight drop in form due to fatigue will cause you to miss the lift.

You could circumvent this problem by doing clean high-pulls/power pulls instead of power cleans. Because you don't have to rack the bar you won't have to worry about that part of the movement. Pull the bar explosively up to your chest as you rise on your toes; lower it under control back to the start. Almost the same amount of work as a clean but, for an HST cycle, you could use a more typical load progression and rep count.
 
Thanks Sorry for replying so late. I tried cutting during the cycle but it's a bad idea I'm taking in more carbs now from stuff like pasta and rice. The motion I struggle with is the explosive bit where I jump to my toes and let the bar rise to my chest. It's Bench presses I'm struggling with as well today when I was benching 60kg I got it down to my chest but I couldn't lift it up so some guy helped and my chest is still aching. My squats and presses are improving but I have lost some weight and I look smaller Do you think It's the lose of muscle that affecting me ? Hope you guys can help me

Thanks
Aamar
 
I think you need to stake a step back, aamar. There's truly no rush to progress your loads. If 60kg is tough - step back to 50. The thing you don't want to do is to progress using bad form. I can't really speculate on what may be causing strength loss - it could be quite a few things (diet, rest, warmup/preparedness for heavier loads, etc). Main thing is - training isn't about rushing to lift heavier. Yes - this is the strength forum, and I completely realize that - but brother, do it right and in so doing you'll almost assuredly avoid injury.

OK - now then - if you would, lay out your approach. What does a typical day in the gym look like? How many reps/set are you doing? How many warmup sets? When do you train during the day? How are you eating as it relates to training? Let's start there and see if we can help you start getting to where you want to go.
 
A day at the gym is like an escape for me. I am flowing mark rippetoe's starting strength cycle so for warm ups it's 2x5,1x5,1x3,1x2 and working set is 3x5. I train about 9.30am. I'm trying to eat more when I train but I don't really eat before I go to the gym most of my food is low in fat but I tend to eat chocolate.

Thanks
Aamar
 
Sorry to leave you hanging here, Aamar. Have you considered trying to train at midday or even late afternoon? That can make a profound difference. Also - in terms of what you're eating - are you eating above maintenance calories-wise? Are you taking in a consummate amount of protein? Ripp's program is tried and true - you can't go wrong there unless you rush the sets.
 
I'm going to start training in the afternoon now it will give me a chance to wake up. I am taking in just under 3000 calories I only get 60 grams of protein from shakes and I eat a full chicken and 2 lbs of lamb. I'm thinking about lowering the weight by 5-10kg and build it back up again.

Thanks
Aamar
 
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