Today was all about breaking bad habits. I’ve written recently about my working on my cleans. I was taught how to power clean in high school, by my (absolutely amazing) football coach (Steve Stahl, MOFBCA Hall of Fame Class of 2000).
But, I’ve never been taught a proper squat clean. Recently, I decided that the clean was one of those things I was going to have to learn if I was going to be serious about iron sports. I looked at all sorts of resources online, talked to a couple people, and have been simply grabbing the bar and trying - a doing a terrible lot of failing.
Today was more of the self-training. I started low - 45# bar - and just kept adding little bits by little bits, squatting low under each one…really focusing on pulling myself down under the bar with aggression. Up hard, bar floats for the slightest moment, pull under hard.
- 5x ea. Hang Clean
- 45#
- 65#
- 85#
- 3x ea. Hang Clean
- 95#
- 105#
- 115#
- 125#
- 1x ea. Clean & Jerk
- 135#
- 145#
- 155#
- 160#!
- 165#!!
That was the first time, ever in my entire life, I was able to squat clean more than I could power clean - and it felt good! It just felt smooth. I, if only for a moment, found the right rhythm.
Also, putting BW + nearly 10# from ground to overhead felt good too. I’m not sure it would have been meet-legal - I had to muscle through the last 2-3 inches to lockout and I just don’t know the rules about that - BUT! I got it locked out, solid, overhead.
Just an aside. There was a guy who was doing crunches in the power rack for the entire time I was working out this morning, and the “judgemental squatter” didn’t say a word to him. Maybe he just doesn’t like Zerchers? Or maybe he just doesn’t like me? Or both!
- 5×5 Bench Press @ 165#
- After all those Cleans, my hands were sweaty and I didn’t think about bringing my chalk with me. Never needed it before for anything but deadlifts. Hands were slipping on the old, almost smooth bar. Reps weren’t as strict as I would have liked them. Must remember to bring chalk everyday from now on.
- 3x
- 1x Bent Press + 5x Windmills @ 45# barbell
- Switch arms, repeat for one round.
New Truck
Not really a new truck at all, but an early ’90s model Dodge Dakota I’m borrowing from my father-in-law while my wife’s car is in the shop getting a new muffler and some oil leak fixed.
It has only an AM radio, so I’ve been driving around town all weekend long, in an old beat up pick up truck, listening to the Classic Country station - Merle Haggard, Porter Wagoner, George Jones, Marty Robbins, etc.
The change has been refreshing.
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