Power Clean Form

[Josh K]

Hey coaches,

I got egged into doing 70kg instead of the 62.5kg I planned and it went way better than I expected. This was the last set:

http://youtu.be/7SkDBPyFxME

Third rep looks the best but I don't know what I did differently. Also, in the same vein as switching to 3x3 on press/bench and 5rm with back off sets on squats to exhaust linear progression, what would be better for deadlifts? Dropping it to 1x3 or incorporating back off sets somehow? Every time I add weight I get 3 reps, squeeze out another 2 after a couple minutes of rest and then next deadlift day I hit all 5.

Thank you for your time.

[Tom Campitelli]

Get a wider grip and actually rack the bar. As soon as it touches you, you are dumping it off your shoulders.

I don't know if I understand your programming questions. I feel like I walked into a room halfway through a conversation.

[Josh K]

I'll do that.

Sorry, turns out my question was covered in PPST3. Was pretty much just asking if it makes sense to switch to 1x3 on deadlifts after missing reps consistently.

[Tom Campitelli]

I think you will find that to be insufficient volume, especially if you are only pulling once a week.

[Josh K]

http://youtu.be/pOda6aODLEM

Here's first two sets at 75kg, not great. 3rd set was even sloppier, then on the 4th set I only got 1 rep. Felt like I had nothing left in the tank. Maybe 2.5kg jumps are too much? I don't know if my power cleans are in proportion to my DL which is 150kgx5

[Tom Campitelli]

Yes, 2.5 kg jumps can sometimes be difficult on the clean. Maybe you were just tired. Make smaller jumps and see how things go. Don't worry about the proportion between the pc and the dead. Worry about making them both go up. Rack the bar and show that you have control. You still like to dump it early. Get your elbows around more quickly and work on making the jump faster.

[Sarah Archenbronn]

Your most successful reps, in that video, were when you completed the movement and brought your elbows all the way through. (Ie, the last rep.)
Don't rush. Finish each rep, hold it for a few seconds before dropping the bar back down.

Focus on quickly whipping your elbows through at the end to rack the bar and that will help you have more confidence in holding the bar in the rack position.

Power cleans are very demanding on the central nervous system. Don't rush through the sets.