Texas Method - Power Clean Progress

[Tycho- Taylor's Version]

Hey guys.

I'm running the Texas Method right now, and it calls for 5 sets of 3 power cleans on the "Intensity Day".

Now these kinds of lifts generally focus on bar speed, so I'm wondering how I should go about measuring my progress on this lift. Should I just be moving as much weight as I can for the required sets/reps, and trying to increase each week? Or rather should I be doing some kind of timed sets with a submaximal weight? I'm not really sure how that works.

I'm also curious about whether explosive deadlifts are perhaps a better option, since increasing my deadlift is a primary goal of mine.

 

[moyy]

Hey guys.

I'm running the Texas Method right now, and it calls for 5 sets of 3 power cleans on the "Intensity Day".

Now these kinds of lifts generally focus on bar speed, so I'm wondering how I should go about measuring my progress on this lift. Should I just be moving as much weight as I can for the required sets/reps, and trying to increase each week? Or rather should I be doing some kind of timed sets with a submaximal weight? I'm not really sure how that works.

I'm also curious about whether explosive deadlifts are perhaps a better option, since increasing my deadlift is a primary goal of mine.

I'm a noob, but I do my power cleans as 5x3 and move the most weight possible, if it's very hard, I keep the weight the same for next week, if I fail reps I drop 10% and grind my way back up.

I'd say if your goal is to improve your deadlift you'd be better suited with speed DL's for sure.

 

[guilineseguy]

Just stick with the program, and you will see the increase. You're already progressing once a week, what more can you ask for?

Rippetoe likes the explosive nature of the power clean. And they should advance as you other lifts do. With the Texas method the deadlift sets are lowered to aide recovery for your weekly progression. Deadlifting takes ALOT out of you.

 

[babyjay]

Maximal weights on intensity days and sub-maximal on volume days. Or sub-maximal on volume days and just deadlift and pendlay row on intensity days.

 

[Tosa]

If the goal is to deadlift more, and you have no interest in power cleans, or any olympic lift, then you should be deadlifting, or a variation there of, not power cleaning.

 

[DrBdan]

You can just do heavy singles, doubles, or triples of deadlifts on the intensity day. That's what I did and I made good progress.

 

[Tycho- Taylor's Version]

Thanks for the input, everyone.

If the goal is to deadlift more, and you have no interest in power cleans, or any olympic lift, then you should be deadlifting, or a variation there of, not power cleaning.

Alright, well as long as it won't hurt my recovery I don't mind doing deadlifts. Any recommendations as to volume/intensity? For example should I be shooting for a single PR each each week, or lifting for speed?

You can just do heavy singles, doubles, or triples of deadlifts on the intensity day. That's what I did and I made good progress.

Cool, maybe I'll try that.


I figured the power cleans were included to help bar speed in the deadlift without hurting recovery too much. That said, it makes sense that if I want to increase my deadlift then that's what I should be doing. I'd like to continue making progress on my single set of 5 on Mondays, so I need something that I can increase each Friday without hurting my Monday lift. Do you guys think I can get away with conventional deads or should I maybe focus on one part of the lift with deficits or rack pulls?

Getting the weight off the floor seems to be my weak point right now.

 

[gbg]

If you stick with powercleans technique should always come first. If you don't you'll most likely be doing some weird ass form of a reverse bb curl and explosiveness will never get a chance to enter the equation.

 

[Tosa]

Maybe start with sets of 3-5 at 70% on Monday, and what DrBdan said on Friday. I'd see how that goes first, and then you could decide to try deficit deads instead. I doubt you'd get anything out of doing rack pulls.

 

[Tycho- Taylor's Version]

If you stick with powercleans technique should always come first. If you don't you'll most likely be doing some weird ass form of a reverse bb curl and explosiveness will never get a chance to enter the equation.

My power clean form isn't great but it isn't terrible, plus I enjoy doing them. But my goal is to get that dead up atm so I'll focus on doing that in the most efficient way possible.

Maybe start with sets of 3-5 at 70% on Monday, and what DrBdan said on Friday. I'd see how that goes first, and then you could decide to try deficit deads instead. I doubt you'd get anything out of doing rack pulls.

Awesome, thanks Tosa.