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Alrighty.. After deliberating about it, I think I'm NOT going to feature it as an actual lift, but rather incorperate them BEFORE my deadlifting variations. I'll try to build up to something relatively heavy for a triple, then start my deadlifting with 315 lbs, and go from there.

Since I haven't done them before, I'll try to hit a goal weight of 225 lbs [tomorrow hopefully], then put 315 on the bar to begin my deadlifting albeit platform, conventional, or rack. I need the extra volume, and I don't think they'll hurt my deadlifting to any significant degree. In the end, I want to powerclean up to 315 lbs, which I'll try my best to get to before next year (2008). That gives me a solid year to learn the lift, and increase my strength which'll pay maximal dividends towards my squat/deadlifting in general as well as upper back musculature.

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Do you know if the last phase of the power clean involves your feet actually leaving the floor? I'm getting mixed messages on this. Will this be the first time you've tried them? As strong as you are I think your goal weight may be a little ambitious. Be careful, bro.

On most videos I've seen peoples feet are leaving the floor. But I've read both ways.

http://www.uwosh.edu/phys_ed/program...ower_clean.mov

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

^^ LOL, it didn't feel right. I threw up 185 lbs without using any legs. I just basically upright rowed it from the floor, but it didn't feel too good on my wrists. The 225 probably wouldn't have been too difficult. I personally WOULD like to do these the PROPER way, feet leaving the floor, and catching the bar ass to the grass. We'll see.

ME SQUAT/DEADLIFT: Felt better than my previous workout day.

Wide Stance Parallel Squat:

225 x 5
275 x 3
315 x 2
345 x 1
375 x 1
405 x 1
430 x 1 (+5)
345 x 6 DROP

Felt good with these. I didn't have a spotter for any of these, so I didn't want to get stuck at the bottom.

Conventional Deadlifts:

225 x 5
315 x 3
405 x 1
495 x 1

- Tough final set. Barely got it up with a long fight. From now on, it's definately NOT a smart idea doing these after wide parallel squatting!! Felt really weak afterwards. At least I know where my sticking point is on these so I can go back to some more rack deadlifts. This point forward will have the parallel squatting with something else as my ME pull variant. Probably only rack deadlifts because the last time I did GM's for a triple after this exercise, my hammies were sore for a week.

Pullthroughs [190 x 3 x 12] ss w/ Weighted Hypers [45 x 2 x 10]

Banded Abs Pulldowns: 3 x 20

DE BENCH: Finally doing some speed bench vs. 5 sets of 5 reps.

Banded DE Bench: 225 lbs banded for 9 x 3 (three grips)

- Felt really fast until the last two sets that were wide grip. Just something I have to get used to. I choked the bands around the bottom of the cage plus an additional 60 lb DB for added tension. This is also the first time I did 225 banded.

Standing OHP's: 215 x 3 x 5

- This matches my old PR for these. Felt super strong although it killed my knees with a little dipping. I like to dip when the weight is coming down so it is easier to catch.

Decline DB Press: 105 x 2 x 10

Weighted Pullups: 45 x (1 x 5), (1 x 4)

Wide Grip Pulldowns: 240 x 2 x 10

Cable Rows: 240 x 3 x 10

- I'm debating about doing three sets of pulldowns, and two sets of heavier rows. I'll probably not deviate from what I'm currently doing.

One Handed Cable Pressdowns [90 x 3 x 10] ss w/ One Handed Cable Curls [70 x 3 x 10]

Side Laterals: 45 x 18, 15

DE SQUAT/DEADLIFT: My right knee was really bothering me, and my legs were still a little sore from Tuesday's workout due to my piss poor eating habits over the last few days.

Banded DE Squat: 255 x 8 x 2

- I wanted to do 265 as scheduled, but I was just too gassed from the get-go. Lack of nutrition the obvious culprit!

SLDL: 325 x 3 x 8

- I wasn't going to do these because of my soreness, but the 10 lb PR was too much temptation to avoid.

Banded Abs Pulldowns: 3 x 20

Calves: 270 x 12 DC reps; 2 x 20

- I skipped the accessory movements today for the above stated reasons. Just trying to do avoid being too overly sore for next Tuesday. Plus, I couldn't stop thinking about my knee hurting. Again, nothing at all major, just a possible sign that I need to deload earlier than I would've liked.

That's why I said something. I've tried them and it felt very unatural. In any case there is not supposed to be a lot of arms in there. Another thing is on POWER CLEANS, I don't thing the goal is a full squat to get under the bar. It's the difference between a "full" clean and a power clean. In the power version there is a flex of the knees but not a full on squat. I actually think the power clean is something olympic lifters try to master before the full clean.

Basically from my reading if the bar is caught or "racked" with the thighs above parallel, it's a power clean and if it's caught with the thighs below (or maybe at or below) parallel it's a full clean or "squat" clean.

Again, here is the video I posted above. I think that's a fairly good rendition from what I've read.

http://www.uwosh.edu/phys_ed/programs/stre...power_clean.mov

I don't know if your interested anymore but the idea is one fluid movement. However it's easier if you practice it in two phases. So basically after the pull to the waist you do a hang clean.

Link doesn't work.

I always thought there were two types: Hanging and power cleans. Hanging cleans was the type that doesn't touch the floor, and is cleaned up to your shoulders without dropping down to a full front squat. Power cleans being on the floor, cleaned up while catching it in a full front squat...

And to be honest, I did a few sets with the 185 without dropping down, and my upper back and traps really got worked HARD! So I AM going to adopt these. Since I personally would rather doing the power cleans (dropping down to a front squat), I would input them on my ME SQUAT day as my ME lift, and I would also drop any ME deadlift variation since the power cleans are basically BOTH.

For now, I am going to do these on BOTH my ME and DE BENCH days.. The Hanging Cleans anyways in order to get my form down and get more familiar with the lift. I'm good to go with everything EXCEPT for bending my wrists back balancing the bar on my delts. Just something I have to work on. At the very least, I think I MAY start off with something managable such as high pulls, which will focus on the first half of the lift anyway...

Also, I'm going to start doing some seated DB cleans to work my shoulders and upper back during my bench days as well. I figure after 30 plus weeks that I need some more variation off the well beaten path!

NO. Three different types. Hang Cleans are the same as full cleans except they start at the hang position. You drop down to a full front squat just like a full clean which starts off the floor. The Power Clean starts off the floor but there is no full squat, i.e. thights stay above parallel.

That's the difference but whichever way you choose to do it I agree it's pretty cool . I have the same problem on the bending the wrists back. It's definitely easier just to try to do the Power version from the hang position. Also, starting with high pulls makes perfect sense. There is supposed to be a long a drawn out step by step method of building up to learning these exercises, but you and I both no that neither one of us is going to do that

Oh, I forgot about the video. The link a few posts above still works. And the videos here are very good:

http://www.crossfit.com/cf-info/excercise.html