Thank you Gabriel, as a beginner I need to increase strength and technique. Should probably follow a program... CJ = 114lbs / 51.8kg Snatch = 84lbs / 38.2kg FS = 135lbs / 61.4kg BS = 154lbs / 70kg
My best back squat: 150 kg My best front squat: 110 kg My best clean and jerk: 85 kg (95 kg clean) Being training the olympic lifts and front squat for 5 months and have a lot of problems with my jerk xD. I'm working with my coach focusing on technique and then some front squat. Thank for the content Gabriel, love from Spain
As a powerlifter with an interest in weightlifting I will also state my numbers. Only times I do weightlifting style squats (atg, highbar) are when I do them paused as an accessory. Back squat 100 x 10, probably like 140. Front squat: 85 x 5, probably like 100. Clean and jerk: 60. Also keep in mind that my clean and jerk is a power clean + strict press, not really a clean and jerk. I'm excited to try weightlifting sometime in the future and see if I can brush up my technique to catch up with my strength.
THANK YOU SO MUCH. My best clean and jerk so far is 205lbs (very close to 100kg) and my best back squat single is 280lbs (almost 3 blue plate on bar) So thank you for showing me how close I am!
I am an intermediate lifter. My maximum front squat 220kg, cj 190kg Back squats 250kg × 2rep Snatch 165kg These are my maximum numbers in training. Body weight of 116kg. Height 6.2 feet.
BS- 175kg FS- 127kg CJ- 106kg My technique is terrible right now. I only started Olympic lifting in May 2021 so I’m still in the grip it and rip it phase to muscle up the weight.
Those numbers seem almost exactly right - my max BS is 130kg and max FS is 115 kg and max C&J is 100 kg. It seems clear that if I want to increase my C&J I need to increase my BS and FS. Thanks much for the tip - this is really, really helpful!!!
I backsquat 140 and clean 104 but my goal is 110. However my best frontsquat is a double on 110. My backsquat is perfect for the goal but the front squat is like 15kgs off
Wow I feel this is really accurate for me. I had a 160kg back squat and 105kg front with 93kg CJ. My limiting factor was definitely CJ technique but ALSO definitely front squat strength as this video revealed. 93kg * 1.16 = 107.9kg Thanks Gabriel!
@@Justinh102k You're absolutely right, I was squatting low bar for powerlifting at the time. I think it still has some carry over though because I remember doing a MAX effort high bar atg with 140. The issue is little carry over to front squat. My mid to upper back strength was lacking in order for me to front squat and c&j more.
David. What about the speed of that squat I find it hard to see how a slow grinded back squat will be the right number for me. Ie slow 150 kg squat or fast 140 kg squat. I never see the speed of the squat for this correlation.
Absolutely the speed of the squats matter. Ultra heavy squats are likely not useful for this calculation. I think a squat that would be better would be a minimum squat single done at a high speed. By minimum I mean something you can prepare with some focus and little emotional investment. Once shouldered and in position (e.g. past the unre king) You should be able to execute this squat in a few seconds. If you choose a squat which is a grind you’ll be out of position and not using the muscles as you would in the clean and jerk.
Ayy very same numbers bro But my best front squat was 80x2 And I sometimes even fail 75 kgs But I can clean 80 cuz I don't have to go as deep as I need to go in fs
Gabriel, is it normal for lifters with very long legs to have lower ratios in the FS and CJ but higher ratio in the Snatch? FS 80% of BS, CJ = FS 3RM, Snatch = 65% BS. Thanks.
Max FS: 300lbs Max Clean: 295lbs Max C&J: 280lbs I don think it’s a case of good technique with myself though. I have a max deadlift of 660lbs so I think that’s the only reason my lift is “efficient”.
What about Snatch? Are there any coefficients we could follow to know when to focus on strength and when to focus on technique? For example In order to Snatch 65kg I need to be able to do 70kg overhead squat or something like that?
Probably not a good coefficient. given the fact that the snatch between adjacent weight catagories aren't that big meanwhile their squats and pure strength differ lots.
Apparently I'm either weak AF or the formula wouldn't work on my tinytiny lifts xDD (and body too tho ~55kg BW) The limiting factor for me seems to be how much I can stand up the clean with. Backsquat: 65 (x2 a while back, guess would push 70 -- UPDATE: tried 70 yesterday, did 2, would do more, so I guess it would make more sense now) Front: 67 C&J: 60 (couldn't stand up 65) Snatch: 50
@@adarshdhiran476 And I'll only add that my coach is pretty happy with my clean (less so for jerk tho) and I usually get quite a bit of criticism on snatch, but working heavily on it. Probably like 70% snatch, 30% C&J of work that is for me. If you're interested I got couple of shorts of my lifts on my channel.
Hm, these numbers seem a bit high actually. A rule of thumb that I learned, and seems to be quite right is: If you can Frontsquat for a triple, you can clean it. At least for me that is about right. But my legs are fucking weak and I know they are the bottle neck for me.
we had that thing in romania as well with triple front squat = clean & jerk, but is work only for those who have weak legs, like your case. For me was not working because I was easily able to do 250kg x3 front squats and I didn't even focused to much on increasing my squat, because if I wanted that, probably I was able to do even more.
@@gsincraian Fair enough. I guess this rule of thump is really an absolute minimum requirement. It has also the downside that my cleans are usually somewhat "ugly" at maximum attempts. I certainly wish I had stronger legs like you. :-)
BS 170kg - i shld be CJ133 according to 1.28 coefficient. But my pb is CJ115kg... fk got long way to goo hahah Its good to know tht str is not the limit for me. My dream is 140 cj
Gabriel, in addition to being a great coach, has exquisite handwriting.
@@gsincraian
According to to Oxford, "Exquisite" means "extremely beautiful and, typically, delicate."
@@gsincraian It means very good!
Thank you Gabriel, as a beginner I need to increase strength and technique. Should probably follow a program...
CJ = 114lbs / 51.8kg
Snatch = 84lbs / 38.2kg
FS = 135lbs / 61.4kg
BS = 154lbs / 70kg
My best back squat: 150 kg
My best front squat: 110 kg
My best clean and jerk: 85 kg (95 kg clean)
Being training the olympic lifts and front squat for 5 months and have a lot of problems with my jerk xD. I'm working with my coach focusing on technique and then some front squat. Thank for the content Gabriel, love from Spain
Wtf, we have exact the same numbers, except my PR FS is 115kg, I've been training for 5 months too!!
Lol my back squat is equal to your front squat
And my best cj is 75 kgs I did clean 80 but failed to jerk it
190 back squat, 140 front. 110 kg cj
💔
@@danielhenderson762 damn brah u bout to hit 200 les goooo
gabriel u are literally the best coach everrr
Best BS 150 kg
Best C&J 117 kg
BW 74kg
Crazy conicidence :D
Great Video Gabriel, thank you!
thanks Gabriel..it great to know that.. i have been searching for it.
You are welcome!
As a powerlifter with an interest in weightlifting I will also state my numbers.
Only times I do weightlifting style squats (atg, highbar) are when I do them paused as an accessory.
Back squat 100 x 10, probably like 140.
Front squat: 85 x 5, probably like 100.
Clean and jerk: 60.
Also keep in mind that my clean and jerk is a power clean + strict press, not really a clean and jerk. I'm excited to try weightlifting sometime in the future and see if I can brush up my technique to catch up with my strength.
THANK YOU SO MUCH. My best clean and jerk so far is 205lbs (very close to 100kg) and my best back squat single is 280lbs (almost 3 blue plate on bar)
So thank you for showing me how close I am!
I am an intermediate lifter.
My maximum front squat 220kg, cj 190kg
Back squats 250kg × 2rep
Snatch 165kg
These are my maximum numbers in training.
Body weight of 116kg. Height 6.2 feet.
Although I often compete in 109 class
Thank you Mr. Sincraian
I understand more now how to integrate these in training!
BS- 175kg
FS- 127kg
CJ- 106kg
My technique is terrible right now. I only started Olympic lifting in May 2021 so I’m still in the grip it and rip it phase to muscle up the weight.
You are an amazing Coach!!! Thank you for sharing all your knowledge with the world, Gabriel!
I have squatted 170kg a couple days ago and my clean and jerk is only 115kg. I guess i have to work more on my clean and jerk, my snatch is 105kg.
Those numbers seem almost exactly right - my max BS is 130kg and max FS is 115 kg and max C&J is 100 kg. It seems clear that if I want to increase my C&J I need to increase my BS and FS. Thanks much for the tip - this is really, really helpful!!!
Love your videos!
BS 235
FS 220
C&J 160 :(
2 years of WL and still learning technique
Very helpful thank you Gabriel
Gabriel, this was helpful as fuck, thanks
very helpful!! thanks for posting!
I backsquat 140 and clean 104 but my goal is 110. However my best frontsquat is a double on 110. My backsquat is perfect for the goal but the front squat is like 15kgs off
Thanks for the content Gab.
I struggle with the cj
180 BS
130FS
120 CJ
95 Sn.....switched to crossfit...numbers have gone down..plus shoulder injury
welcome. you have good numbers. keep doing the good work
Awesome video!
Thank you so much for this!
Best back squat-151
Best front squat-145
Best c+j in comp-125
Wow I feel this is really accurate for me. I had a 160kg back squat and 105kg front with 93kg CJ. My limiting factor was definitely CJ technique but ALSO definitely front squat strength as this video revealed. 93kg * 1.16 = 107.9kg
Thanks Gabriel!
you probally dont back squat high bar or deep enough to have carryover
@@Justinh102k You're absolutely right, I was squatting low bar for powerlifting at the time. I think it still has some carry over though because I remember doing a MAX effort high bar atg with 140. The issue is little carry over to front squat. My mid to upper back strength was lacking in order for me to front squat and c&j more.
David. What about the speed of that squat I find it hard to see how a slow grinded back squat will be the right number for me. Ie slow 150 kg squat or fast 140 kg squat. I never see the speed of the squat for this correlation.
Absolutely the speed of the squats matter. Ultra heavy squats are likely not useful for this calculation. I think a squat that would be better would be a minimum squat single done at a high speed.
By minimum I mean something you can prepare with some focus and little emotional investment. Once shouldered and in position (e.g. past the unre king) You should be able to execute this squat in a few seconds. If you choose a squat which is a grind you’ll be out of position and not using the muscles as you would in the clean and jerk.
Best backsquat 105kg
Best Frontsquat 80x4
Best Clean and Jerk 70kg for 5 singles I've cleaned 80kg 2 twice in one session before
Ayy very same numbers bro
But my best front squat was 80x2
And I sometimes even fail 75 kgs
But I can clean 80 cuz I don't have to go as deep as I need to go in fs
For me these numbers are quite matching. For a 150 kg backsquat I could c&j 115 at the beginning of this year.
bs 160
fs 142
cj 110
sn 86
:/ not good at all...i cannot move higher...
BS: 143
FS: 125
C&J : 117
I can jerk pretty much anything I clean. I need to squat more :/
Another good video mate!
Is there a similar method for calculating the Snatch?
Sărut mâna
This is really useful, thank you! Can you make a similar video with the snatch? My best BS is 220kg, FS 185kg, C&J 105kg.
bro you must have some major technique issues in the cj
So for me it's 180kgbs, 130kgfs, 90kg clean and jerk
Is there a squat (back/front) program that you would highly recommend?
You can buy his squat program!
bs 125
fs 100
cj 90
Gabriel, is it normal for lifters with very long legs to have lower ratios in the FS and CJ but higher ratio in the Snatch? FS 80% of BS, CJ = FS 3RM, Snatch = 65% BS. Thanks.
you know its impressive when clarence is impressed by your squat
And he did it cold..
Max FS: 300lbs
Max Clean: 295lbs
Max C&J: 280lbs
I don think it’s a case of good technique with myself though. I have a max deadlift of 660lbs so I think that’s the only reason my lift is “efficient”.
You need to increase your leg strength in squats
@@Justinh102k lol yeah that’s an understatement! My squats are pathetic
What about Snatch? Are there any coefficients we could follow to know when to focus on strength and when to focus on technique? For example In order to Snatch 65kg I need to be able to do 70kg overhead squat or something like that?
Probably not a good coefficient. given the fact that the snatch between adjacent weight catagories aren't that big meanwhile their squats and pure strength differ lots.
Apparently I'm either weak AF or the formula wouldn't work on my tinytiny lifts xDD (and body too tho ~55kg BW)
The limiting factor for me seems to be how much I can stand up the clean with.
Backsquat: 65 (x2 a while back, guess would push 70 -- UPDATE: tried 70 yesterday, did 2, would do more, so I guess it would make more sense now)
Front: 67
C&J: 60 (couldn't stand up 65)
Snatch: 50
I mean your ratio is amazing you just need to increase your back squat.
@@nischal711 No doubt about it. Working on it.
Bruh the hell
My back squat is 110 and and I snatch 50kgs too
I would like to know whats your height
@@adarshdhiran476 160cm or in the freedom units some 5foot3 or 4, not sure
@@adarshdhiran476 And I'll only add that my coach is pretty happy with my clean (less so for jerk tho) and I usually get quite a bit of criticism on snatch, but working heavily on it. Probably like 70% snatch, 30% C&J of work that is for me. If you're interested I got couple of shorts of my lifts on my channel.
Do you have a coefficient as this one to calculate the snatch RM?
Is there similar formula for snatch? Or just what percentage of clean and jerk is good to snatch?
I have seen 75-85 is the ratio range from clean and jerk and snatch.
@@nischal711 sounds right for me - my max C&J is 100 kg and max snatch 84 kg
Hm, these numbers seem a bit high actually.
A rule of thumb that I learned, and seems to be quite right is: If you can Frontsquat for a triple, you can clean it.
At least for me that is about right. But my legs are fucking weak and I know they are the bottle neck for me.
we had that thing in romania as well with triple front squat = clean & jerk, but is work only for those who have weak legs, like your case. For me was not working because I was easily able to do 250kg x3 front squats and I didn't even focused to much on increasing my squat, because if I wanted that, probably I was able to do even more.
@@gsincraian Fair enough. I guess this rule of thump is really an absolute minimum requirement. It has also the downside that my cleans are usually somewhat "ugly" at maximum attempts. I certainly wish I had stronger legs like you. :-)
BS 170kg - i shld be CJ133 according to 1.28 coefficient.
But my pb is CJ115kg... fk got long way to goo hahah
Its good to know tht str is not the limit for me.
My dream is 140 cj
Poopsie
Thank you Professor Sincraian.