Tuesday, December 29, 2009

Power Clean and Bench Press

Power Clean: Work up to a 1 rep maximum
185 lbs
190 lbs
195 lbs - failed twice

Bench Press: Work up to a 1 rep maximum
185 lbs
205 lbs
215 lbs
225 - failed

Powerclean to Bench Press ratio: .88

Tabata Pushups and Situps

Dave Eagle: 81 pushups + 78 situps = 159 total
Phil Giovanni: 68 pushups + 75 situps = 143 total
Adam Oldenburg: 51 pushups + 52 situps = 103 total
Dave Glefke: 49 pushups + 53 situps = 102 total
Cory Stonehocker: 48 pushups + 50 situps = 98 total
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5 comments:

  1. "Tommy Mo"December 29, 2009 at 9:10 AM

    Were the Bench Presses much harder after the Power Cleans? Or did you just lose some of the strength due to not training the movement?

    Almost an average of 10 sit-ups per Tabata round - good progress!

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  2. Dave EagleDecember 29, 2009 at 9:14 AM

    Little bit of both, Tom. First time bench pressing in 10 months, so it will be interesting to work on that movement and continue to test it.

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  3. Jennie YundtDecember 29, 2009 at 11:01 AM

    I know OPT uses the bench to power clean ratio in his training...what exactly does the ratio of .88 tell you??

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  4. Dave EagleDecember 29, 2009 at 12:11 PM

    Jennie, great question. From the 100 people that posted on this workout on OPT's site, I couldn't find an answer as to the "optimal" ratio. I would think 1:1 is ideal. At the Fort I had a PR of 209lbs on the power clean...against the 215lb bench press today, that's close to 1:1.

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  5. "Tommy Mo"December 29, 2009 at 9:28 PM

    But that brings up an interesting point...

    What's the point of the 1:1 ratio? I honestly don't know and understand what the importance of it being 1:1 would be.

    Just thinking out loud here and using common logic, if you're not at a 1:1 ratio it would immediately signal to the lifter that there's a deficiency in strength in one of your lifts. But I guess where I get confused is "why train them both on the same day?" Couldn't you do 1 lift one day and another lift another day and then calculate this ratio? Wouldn't that be a more accurate figure?

    What's the point if the power clean is stronger and the bench weaker? Or vice versa? Why does it matter?

    And I am being 100% serious here in saying all of this because I truly don't know. Perhaps I am missing the point of this ratio?

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