re: Spring Cleaning

Posted by burgeman

Member since Jun 2008

10438 posts

Posted on 3/21/25 at 2:53 pm to Petey8

quote:
Travis Mash

Never looked at his programming but he's got some dudes to the Olympics and high level international competition

Posted by jose

Houma

Member since Feb 2009

29362 posts

Posted on 3/28/25 at 10:45 am to jose

This post was edited on 3/28/25 at 10:46 am

2 ...

Posted by tke_swamprat

Houma, LA

Member since Aug 2004

10506 posts

Posted on 3/28/25 at 1:51 pm to jose

Hunter Elam

Posted by Earnest_P

Member since Aug 2021

4406 posts

Posted on 3/28/25 at 2:20 pm to jose

Just ordered my t shirt, thanks to that post. I’m trepidatious about the power cleans, but I’ll start light and see what happens.

Posted by jose

Houma

Member since Feb 2009

29362 posts

Posted on 3/29/25 at 9:39 am to jose

Almost time!

Posted by Tiger_n_Texas

Member since Aug 2014

1257 posts

Posted on 3/29/25 at 2:50 pm to Earnest_P

quote:
I’m trepidatious about the power cleans, but I’ll start light and see what happens.

I've been hesitant to try them due to wrist mobility. It's part of why I use an overhand placement for front squats. I'm still finishing up the last 2 weeks of Benchuary. I'll monitor the plan and probably join in after Benchuary.

Posted by Tiger_n_Texas

Member since Aug 2014

1257 posts

Posted on 3/31/25 at 6:46 pm to jose

Tomorrow's plan is on IG. They are running this one a little different. There is a beginner and an intermediate/advanced workout posted.

Posted by jose

Houma

Member since Feb 2009

29362 posts

Posted on 3/31/25 at 7:52 pm to Tiger_n_Texas

Day one tomorrow!

I’m still not sure which one I’ll do. I’ve done Clean the House but that’s all. Haven’t consistently done cleans since high school. I may start beginner and switch if I feel I can.

2 ...

Posted by burgeman

Member since Jun 2008

10438 posts

Posted on 4/1/25 at 5:29 am to jose

I tried to look up rock and rolls but couldn't find anything specific. Anyone else have an idea?

Posted by Earnest_P

Member since Aug 2021

4406 posts

Posted on 4/1/25 at 6:10 am to burgeman

YouTube link

Link to Louie at Westside for the rock and rolls. This link came from Travis Mashs instagram. He has a “FAQ Spring Cleaning” on his stories with links.

Day 1 in the books for me. I kept the hang cleans light and probably won’t push the weight much. Getting old to learn new tricks.

This post was edited on 4/1/25 at 9:18 am

Posted by jose

Houma

Member since Feb 2009

29362 posts

Posted on 4/1/25 at 1:03 pm to Earnest_P

Day 1 done.

I am kind of confused on what some of the rep schemes mean. I even asked my gym owner for help

I took it light on cleans today as well. Overall solid workout. Took me right at 70 minutes, but I work called right in the middle of the cleans.

Posted by Not Cooper

Member since Jun 2015

4925 posts

Posted on 4/1/25 at 1:32 pm to jose

quote:
I am kind of confused on what some of the rep schemes mean. I even asked my gym owner for help

Yeah they posted day 2 and I’m already confused about it.

The overall volume is likely going to be tough for me. I go at lunch and only have 45 minutes, didn’t have time for the prescribed 4-5 sets of the arm superset today. Is what it is. I’m really in it for the cleans anyway, all about improving my explosiveness and haven’t done them in a while.

Posted by Not Cooper

Member since Jun 2015

4925 posts

Posted on 4/2/25 at 10:57 am to Not Cooper

Day 2 is kinda crazy. Feel like that’s a 90 minute workout if done as prescribed. Build up to a 1RM in 2 separate exercises then do 3 working sets at 90% of that 1RM. Then 10 more sets of accessory work.

I’m probably gonna complain about volume the entire month though so yall can ignore me

Posted by OysterPoBoy

City of St. George

Member since Jul 2013

40379 posts

Posted on 4/2/25 at 11:16 am to jose

I'm going to have to have my lawyer review these workouts before I commit to anything. It's way above my head.

Posted by jose

Houma

Member since Feb 2009

29362 posts

Posted on 4/2/25 at 12:04 pm to Not Cooper

No I agree. I came to the gym early after yesterday’s workout. I know it’s only been one day; but I’m not a huge fan.

It’s all so confusing. Squatober and Deadcember had everything laid out. And you just do it. I watching his IG story and he says you have to work up to those numbers.

This may be too much for a lunch workout

3 ...

Posted by Tiger_n_Texas

Member since Aug 2014

1257 posts

Posted on 4/2/25 at 12:49 pm to jose

While the workouts appear confusing as all hell, he gives some very detailed answers in the comments.

Some key notes:
--"Most people can Clean 70% of your Deadlift 1RM"
--Rep scheme of 1+3 is a compound set. Do the 1st movement 1 time and the 2nd movement 3 times.
--Front Squat 80% is based off actual Front Squat 1RM; or 70% Back Squat 1RM

I'm gonna need yall to iron out the kinks so I can jump in after next week.

Posted by jose

Houma

Member since Feb 2009

29362 posts

Posted on 4/2/25 at 12:50 pm to jose

Another long one today. I worked up to 205 on the cleans today. May have had a little more in me, but I was taking so long. 80% of squats would have been 315 and that was absolutely not happening. I got to 265 and did my 1 rep then back down for the 3x3 double bounce. Finished right at 65 minutes.

quote:
--Front Squat 80% is based off actual Front Squat 1RM; or 70% Back Squat 1RM

Would have loved to see this prior to this workout

This post was edited on 4/2/25 at 12:52 pm

Posted by Not Cooper

Member since Jun 2015

4925 posts

Posted on 4/2/25 at 1:11 pm to jose

quote:
know it’s only been one day; but I’m not a huge fan.

Yeah I’m feeling the same way. My other complaint is he said you only need a barbell and plates.

Today he wanted blocks, reverse hyper and sled push. Tomorrow he wants bands or chains on bench and a cable crossover for face pulls.

I figured there would be a lot of progressions like clean pulls but damn it kinda feels just thrown together.