Maximum Potential - Total rebuild

A place for vegan athletes from all levels and sports to keep their training journals.

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Postby drummer boy » Sun Mar 12, 2006 4:09 am

ivan the vegan wrote:I am still not sure what power cleans actually are. How are they different from regular cleans?


Power cleans are similar to cleans, except that you don't fall down into a full front squat. It's more like a quarter squat at most. Check out this link:

http://www.webs.uidaho.edu/strength/power_clean.htm

Let me know if it works.
the journey of a thousand miles begins with just one rep

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Postby hardcore iv » Sun Mar 12, 2006 9:01 am

Thanks drummer boy. That was a really useful description and video.
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Postby hardcore iv » Sun Mar 19, 2006 6:22 am

I missed out on a whole week of training, due to my training partner being ill. I have also had some kind of stomach bug, which makes me feel like i am going to vomit when I exert myself.

Knowing that we were both a bit weaker from illness, we decided to start the 8 week program from scratch. Since we had only done one session, it wasn't a big deal.

19/3

Squat - 10x2xbar, 2x12x72.5kg

leg extensions - 2x12xplate 8
calf raises - 2x12x160
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Postby hardcore iv » Wed Mar 22, 2006 1:11 pm

22/3

Bench workout Session 1

Bench Press - 2x12x54kg

Dumbell shoulder press - 1x12x13kg, 1x5x13kg
This was really hard. I haven't done these many reps for a long time, took about 5 seconds to do the last rep on the first set.

Dumbell front raise - 2x12x7.5kg

Dumbell side raise - 1x10x7.5kg, 1x7x7.5kg

reverse cable flyes -1x12x2.5kg, 1x7x2.5kg

single arm Tricep pushdown - 1x12x5, 1x12x7.5

There is no messing about with this program, I couldn't move my arms normally for about an hour after this session.
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Postby hardcore iv » Thu Mar 23, 2006 1:59 pm

23/3
Deadlift/back

Power Clean - 2x5x42.5kg

Deadlift - 2x12x85kg

Bent-over bbell rows - 2x12x70lbs

Back hyperextensions - 2x15xbw

dumbell curls - 2x12x10kg

incline situps - 1x12xbw+10kg, 1x13xbw+10kg
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Postby Jonathan » Thu Mar 23, 2006 6:27 pm

First time I've seen power cleans in your log ivan (maybe I'm just not paying enough attention!).

How do you find them? They are one of my favorite exercises, and I attribute a huge gain in back (and subsequently deadlift and squat) strength to them. :D

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Postby hardcore iv » Fri Mar 24, 2006 11:09 am

Yep, thursday was the first time I have done power cleans.
I found them to be a very fun lift :D
I think the weight may have been a bit light because I was just guessing at a 1rm (60kg) for the lift when I entered it into the Jackals gym program generator. But I'm still learning the technique, so it is maybe not a good idea to be swinging about heavy barbells.
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Postby Jonathan » Fri Mar 24, 2006 2:43 pm

Aye, its really quite a technical lift. You want to avoid the temptation, even with the lighter weights, just to curl it up. Especially you Ivan, being the king of curls, your biceps must be enormous! :lol:

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Postby hardcore iv » Sun Mar 26, 2006 12:21 pm

Is king of curls a title separate to king of disco? If it is, I will have to drastically re-design my workouts so I can work towards both crowns. Do you know of any good books I could use to guide my program? I've heard, "Bodybuilding - a realistic approach," is a good one :lol:
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Postby buzz » Sun Mar 26, 2006 6:57 pm

ivan the vegan wrote:Is king of curls a title separate to king of disco? If it is, I will have to drastically re-design my workouts so I can work towards both crowns. Do you know of any good books I could use to guide my program? I've heard, "Bodybuilding - a realistic approach," is a good one :lol:


Hmm, i'm afraid I couldn't advise you on this, as i have nver heard of this book...... :wink:
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Postby Jonathan » Sun Mar 26, 2006 7:19 pm

buzz wrote:
ivan the vegan wrote:Is king of curls a title separate to king of disco? If it is, I will have to drastically re-design my workouts so I can work towards both crowns. Do you know of any good books I could use to guide my program? I've heard, "Bodybuilding - a realistic approach," is a good one :lol:


Hmm, i'm afraid I couldn't advise you on this, as i have nver heard of this book...... :wink:


You should do - you practically co-wrote it! :lol:

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Postby hardcore iv » Mon Mar 27, 2006 10:48 am

27/3
Squat session

Squats - 2x10x80kg

Leg extensions - 2x12xplate9

Calf raise - 2x12x180units

Incline situps - 1x12, 1x11 w/10kg
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Postby buzz » Mon Mar 27, 2006 5:50 pm

Crazy squatting Ivan! Should be on track for 120 with those weights i reckon. Good luck with the routine :)
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Postby hardcore iv » Thu Mar 30, 2006 9:00 am

Thanks, Buzz. I'm pretty confident I will squat 120kg by the end of the program.

Here are my last couple of workouts

29/3 Bench workout 2

BP - 2x10x60kg (last rep in 2nd set assisted)

DB shoulder press - 2x12x10kg

DB front raise - 2x12x7.5kg

db side raise - 1x11x7.5, 1x7x7.5kg

reverse cable flyes - 2x12x2.5units

skull crushers - 1x12x20kg, 1x7x20kg

30/3 Deadlift session 2

Power clean - 2x5x45kg

Dead lift - 2x10x90

barbell rows - 2x12x75lbs

back hyperextensions - 2x15

hammer curls - 1x11x13kg, 1x8x13kg

incline situps with 10kg- 1x15, 1x11

Edit - forgot to include my two sets of curls :lol:
Last edited by hardcore iv on Thu Mar 30, 2006 12:10 pm, edited 1 time in total.
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Postby Jonathan » Thu Mar 30, 2006 9:41 am

Nice benching there Ivan :D

I would reassess your shoulder workout though. Side and front raises are really useless exercises for strength building (I would argue useless, full stop) so I would ditch them in favour of push presses, which I would do before the dumbell press.

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