Well I finally stalled-Advice needed

[Lavoisier]

I stalled on my cleans for the first time today.

I could not get out of the hole. I mostly attribute this to my weak back/front squat.

I clean and jerk more than I squat.

So I want to add in ATG front squats to my routine.


I was thinking wednesday

My normal Wednesday is:

Squat 4x5
Military Press 4x5
Deadlift 4x5
Row 5x5

I want to replace the squats with front squats.

Any thoughts on this?

[crackyflipside]

I'm in the same position as you. I'm stuck at 84kg. What I did today to work on my clean power was very low weight ~50% max and progress up to ~70% max in consecutive sets then work my way backwards down to just the bar.

I would do a powerclean pulled from the waist and then a front squat ATG and then press the weight up (you could jerk it up if that's what you are training)

Then I worked solely on squats with about the same low weights. I would start with the bar already racked high for squats with the low weight, do 5 reps of squats then 5 reps of front squats and progressed with the weight the same way.

I guess it could be considered a high volume / lower weight lift day.



I also have a very weak lower back and legs so it was my focus to stress those in one workout.

[GoJu]

I stalled on my cleans for the first time today.

I could not get out of the hole. I mostly attribute this to my weak back/front squat.

I clean and jerk more than I squat.

So I want to add in ATG front squats to my routine.


I was thinking wednesday

My normal Wednesday is:

Squat 4x5
Military Press 4x5
Deadlift 4x5
Row 5x5

I want to replace the squats with front squats.

Any thoughts on this?

why do you deadlift heavy the same day you back squat heavy?

anywho, I think if you're o-lifting and squatting heavy conventional deadlifts won't do much for you, especially if you're at a point where you deadlift way more than you squat in which case lower back strength isn't a problem.

proritize back and front squats in your routine, try this:

week 1

day 1

back squat 4 x 5

day 2

front squat 4 x 5

day 3

back squat 4 x 5

week 2

day 1

front squat 4 x 5

day 2

back squat 4 x 5

day 3

front squat 4 x 5

I think you get the idea, and just try to ride the gains adding weight when you can get all 4 sets, also doing some of your squats paused will help.

[Lavoisier]

That's a light squat day

also

I know my problem is in the hole, because I power cleaned and jerked the same weight about 5 minutes later

[J.L.C.]

That's a light squat day

also

I know my problem is in the hole, because I power cleaned and jerked the same weight about 5 minutes later

So you can power clean it and jerk it, but can't stand up if you squat it?

[Lavoisier]

So you can power clean it and jerk it, but can't stand up if you squat it?

Sadly, yes

[raffiki]

That isn't much to go on. What does the rest of your week look like?

[Lavoisier]

Well this is what a typical week looks like

Monday
Snatch relatively light, lots of volume
Clean and Jerk same as snatch
Squat 5x5, ramp up to a set of 5 with the weight from Friday's heavy triple
Bench Same as squat

Wednesday
Light squat 4x5
Military 4x5
Deadlifts 4x5
Row 5x5

Friday
Snatch work up to a PR
Clean and Jerk work up to a PR
Squat 3x5 light, 1x3 heavy, 1x8
Bench same as squat

sometimes don't do the following

Dips 3x5-8
Skullcrushers 3x8
Curls 3x8