Hey congratulations on cleaning 220 weighing only 154, you are one strong dude. I did a military press of 220 at 160 when i was 19. I think you want to back off a bit on the over 90% attempts and work with say 80% and work on technique and speed ok. Now at nearly 64 years old my best is only 170 from the floor. And I to was looking for an assistance exercise that would have carry over value… I think the dumbell snatch could be that.
But again find a weight around 60 to 80% and work on technique and speed. I myself feel better lifting from the floor ok… And there you start off slow until you hit the knees,then you shrug the weight while your positioning yourself for the triple extension of the ankles, knees and hips.
Are you doing a squat clean? or a power clean? I think assistance exercises that work the hips and ankles are needed, plus spinal errectors and entire back too. I find doing the frog jump squats actually give me a kind of explosiveness that does carry over. Jump squats can help but keep the weight down for these, also but not last some type of explosive jumping from a hang position works too.
Let me know how things are going for you…[/quote]
Thanks. Strangely, my bench and squat maxes are both low…but the clean is good. Some good advise there, but -'d also like to know how often I should go. Sets and reps as well. Should i go down to say 185 and do sets of 6? And, how about back squats, do they help? I think my legs are the weAk link in the clean. I actually flipped 225 all the way, but then fell backward. I also 4 days ago picked it up, I felt like my arms could flip it, but like my legs couldn’t do their part and I would fall if I did it. Sure enough, I was right. My squat is only like 165, if even…which to most makes it amazing I can even clean 220. I think more reps with say 185 would make me less nervous before working out as well, since its not so close to my max. Squats would do the same, since its just an assistance lift for my real goal. Though I find it strange I can rep 215 4 times and not even 1 for 225…could that be because its just the limit for my legs? Also, would protein supplements help? I’m a vegetarian…thoughts? [/quote]
I don’t know how often you should train this…I think you have to experiment. Sets well, depends on your reps… I think say 10 sets of 1 or 2 rep. 185 is 84% of 220 so. Definitely you should rest 3 to 5 minutes. I think any form of squats are good, but recommend the front squat. and do some single leg work too like a bulgarian squat. Say you train three weeks twice a week, Then take your deloading days keeping it light, nothing about 60% of 1 rep max… then for the next three weeks work with 190. The idea is to gain confidence and get your technique down, where you feel confident with your legs, that you will not fall back.
You could try to do a spilt when cleaning. For that you would bring one leg back and one forward in short you are lowering yourself to get under the bar.
I agree that you should bring up your leg strength, their i would do front squats with but start with say 70% of your one rep max which is 165. and train by doing 5 sets of 5 reps. You know that a lot of your training will have to be tweaked.
Question when you tried 225 did you start by doing 215 for 4? what did you do prior? It could be your warm-up has to be less strenuous, so warm up using only 60% of the 1 rep max and then jump up by so 135 2 or 3 reps, then 160/1 185/1 210/1 then Depending on how you are feeling either go for it or do a 220 to establish that you can do that again…
eating a well balanced diet is important. Are you looking to gain weight? If i were you i wouldn’t attempt to set your record on an empty stomach. so an hour before eat a meal consisting of some slow burning carbs with a glass of chocolate milk, if you want to supplement that with whey protein thats fine.
your not that far off on your goal… So start telling yourself its going to happen, because it is! how old are you?