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| Posted: September 25, 2023 |
| Got this email from Frank the other day that I thought you might find helpful:
“Hey Geoff,
I'm 5'5, 130 lbs. After two years of training, I can double clean and press 24kg 4-5 times max.
I want to be strong enough to protect my family and friends, say, carrying a loved one, or stopping an assault..
5x32kg seems impossible, what am I doing wrong?
By the way, I’m 38 y/o.”
Here was part of my initial response:
“I'd say that's pretty good work right there - 81.5% of your bodyweight for reps.
To get stronger, it's just going to take practice and volume. The old saying is true: ''To press a lot, you must press a lot.''
The ''practice'' part is making sure your technique is dialed in. The ''volume'' part is going to be just lifting more.”
But after thinking about it, we can elaborate even more.
[1] 81.5% of your bodyweight on a Clean + Press for 4-5 reps is actually darn good for the average man.
In fact, it’s well above average, because the average man, according to the NIH, is |
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