Yesterday’s Session
Yesterday I cleaned 275 for the second time in my life, this time however I jerked it for 3 reps.
The first time I’d done it (back in April):
Now I wanted to tie my max cold, purely because a buddy asked me what my max was. Circumstances really weren’t ideal, but after using the bathroom, kicking off my shoes, and headphoning up I went for it anyway.
Take 1: Deadlift, no speed.
Take 2: Deadlift , a little more speed.
Take 3: High pull, nipple level, couldn’t get under it though.
Take 4: caught low, couldn’t stand.
Take 5: Looked like the video below, but with success. I didn’t film it, and wished I had. It was step,step,step, fall onto toes/into calf raise/triple extension, push hips forward (horizontally) hard, and “Hey look,I stood with it”. I then jerked it for 3 leaving at least 2 reps in the tank. (The difference between takes 4 and 5 may have been solely due to righteous anger at missing and switching to The Game’s One Blood Remix.)
Next I doubled 300 easily on a front squat, with reps left in the tank (I definitely know what angle to use the Bill March isometrics at, mid point), and then tried to stiff leg power clean 225. I came very close, but missed due to a weird downward flexing of my wrist. This caused me to think that I may have injured it. I quickly flexed it/used isometrics in all 4 directions against the rack upright, knew it would be fine tomorrow (it is), and got the stiff leg power clean on the 2nd attempt.
The last thing was 4 easy sets of unweighted 45° back extension (which oddly left a feeling of euphoria) superset with 3 easy sets of dumbbell rows.
It was a good, strong, fast session.
The Lessons
Whether I’m warming up or doing reps cold I should not be going over 90% of estimated 1rm.
It’s far better to add reps and consistency at various weights and then to add weight.
Had i taken 2 weeks to jump from 255 to 275 it would’ve been a lot cleaner a rep than it was taking only 2 days, and probably for 2 or 3, not a single.
In 2 weeks I’ll be able to hit 275 consistently, and not have to miss 4 times in a row to only then hit it in the ugliest manner possible.
The Dezso Ban split is adding reps and consistency, then adding weight slowly. That’s how one gets stronger. (There’s a lesson to myself here.)
Going like that allows just as much progress as a mad dash, but without the dangers and failures.
My 1 rep today will easily be for sets and reps in only a few months time (or less), I may not know what my max is while doing this, but it will obviously be higher.
Never strain, never miss reps, and just get stronger. (I’m constantly relearning this, it’s time to actually apply it.)
-J