Just wondering. I did back/chest yesterday
3x8 bench supersetted with 3x8 bent over rows
3x5 deadlift supersetted with 3x8 incline dbell
3x12 cable crossovers
I hit back a lot yesterday, and also did deadlifts on that day. Would it be fine to do power cleans the day after?
Today I did this
5x3 power cleans
3x8 military press/push press(last reps)
3x12 barbell shrugs
3x12 arnold bench(shoulder workout)
forearm work.
Is it fine doing that? I went very light on power cleans(125 lbs) as I'm working on the form.
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07-03-2007, 02:16 PM #1
Can I do power cleans on shoulder day?(after deadlift day)
Last edited by Richie_Awesome; 07-03-2007 at 03:19 PM.
If life gives you AIDS, make lemonAIDS
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07-03-2007, 02:46 PM #2
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07-03-2007, 03:21 PM #3
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07-03-2007, 03:27 PM #4
Why is it that they squat down on the catch here
http://www.exrx.net/WeightExercises/...fts/Clean.html
but not here?
http://www.bodybuilding.com/fun/exer...me=Power+CleanIf life gives you AIDS, make lemonAIDS
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07-03-2007, 03:29 PM #5
power cleans would usually fit ON back day. usually youd do that as the first move then maybe deads right after that
u generally do the explosive move first
really, power cleans dont have much to do with shoulders unless u r also going to press it. power cleans r really a "pulling" exercise"Humility comes before honor"
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07-03-2007, 03:33 PM #6
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07-03-2007, 03:46 PM #7
okay..power cleans will hit the traps pretty hard..then again so do deadlifts
but cleans arent really considered a pure 'delt" move
thats why i always do traps on back day...because back stuff like deads hit the traps anyway
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delt moves
any overhead press (military, behind neck, db, etc)
various laterals. if it were me id do side laterals for sure...a basic delt workout to me is always a press then some side lateral variation, either dumbells or cables
if I were doing deads and power cleans i wouldnt even bother with shrugs right now...no need
I seriously dont think cleans will interfere with your deads at all. if anything they will get u fired up for them. I have done powercleans then deads more than once....i think they work good togther
hint..there is soem good stuff on bb.com workouts....some sucky stuff also.
caveat emptor"Humility comes before honor"
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07-03-2007, 03:51 PM #8
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07-03-2007, 04:57 PM #9
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07-03-2007, 05:01 PM #10
So, John, or anyone else, would it be ok on chest/back day to do 3x8 bench supersetted with 5x3 power cleans? Would it also be fine to do them as straight sets?(3 bench sets then 5 power clean sets?)
Then do maybe deadlifts paired with incline bench?
I am getting very confused. We wanted shoulders/traps/forearms to have their own day.
But, at the same time, I want these exercises included no matter what(lol)
Bench press
Military press
Deadlift
Squat
Power clean
A form of a chinup/pullup
Bent over rows would be nice, but I think a power clean could take care of that.
Wouldn't it be overkill to do military press on deadlift, bench, incline bench, and power clean day? I need serious help lol.If life gives you AIDS, make lemonAIDS
ISSA Certified CFT
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07-03-2007, 05:15 PM #11
That's because your grip is too narrow. If you're doing them for shoulders (mid delt), you need a very wide grip. Here watch this:
http://www.bodybuilding.com/fun/glasscut1.htmThe only time you'll ever see 'success' before 'work' is in the dictionary
OGZERS, it's been 3 hours and 6 minutes since my last meal, teh biceptz are going catabawlick!!!!
Bodybuilding is simple, not easy..
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07-03-2007, 05:31 PM #12
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07-03-2007, 05:33 PM #13
Which of the two is correct? Seems the squatting one would be much better.
Also, how is this exercise(below) different than a bent over row for the back?
http://www.bodybuilding.com/fun/exer...+Rear+Delt+RowIf life gives you AIDS, make lemonAIDS
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07-03-2007, 05:40 PM #14
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07-03-2007, 05:41 PM #15
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07-03-2007, 05:42 PM #16
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07-03-2007, 05:47 PM #17
u can do chest and back together no problem..either supersetting or alternating...or just do each exercise by itself
id do back, then chest
power clean
dead
pulldowns/chins
bench
(maybe next time do chest first)
then id just do delts on another day but not the following day..give at least a day in between...maybe combined with legs
squat
leg ext
seated military press
side laterals (or wide upright row)
What you could do is do this
M-back/chest
W-legs/delts
Fr-back/chest
M-legs/delts
W-back/chest
etc alternated like that
then throw in arms/abs/calves wherever they fit on whichever day."Humility comes before honor"
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07-03-2007, 06:19 PM #18
they're two different lifts
squat cleans are cleans caught in a full front squat, this one is very technique oriented, you have to be good at that style to lift a lot of weight there
power clean are cleans done with only a slight dip at the top to catch the weight.
typically, when the form is good, you can lift more with the squat clean than with the power clean, that's because the squat clean isn't pulled as high as the power clean.
cleans are good for traps, rear delts, and some upper back and legs but there are better moves for mass building, now if you want athletic strength than this is one lift I would suggest you invest some time into.'Prior to the Department of Education, there was no illiteracy'
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07-03-2007, 06:20 PM #19
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07-03-2007, 06:29 PM #20
A few questions, would doing that allow an "intermediate", if you can call me that, lifter to progress?(benching 1.5 times a week) Do I do different rep schemes? 3x8 then 5x5? or keep it the same?
That seems somewhat similar to the starting strength(alternating workouts)
then throw in arms/abs calves...If life gives you AIDS, make lemonAIDS
ISSA Certified CFT
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07-03-2007, 06:30 PM #21
its very technique oriented
in general you bring it up slowly or moderate paced to just above knee level and then you explode upwards with leg drive to get the barbell really moving, then you "dip" under and flip the ellbows under it to catch it. Its NOT an arm movement
in a "power" clean you just dip a little...in a full clean you squat all the way down which is even more technique
best thing to do is find a local coach who can teach you (good luck, lol)"Humility comes before honor"
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07-03-2007, 06:34 PM #22
how would that be 2 many? its still just a handfull, lol
id say you can do 5-6 exercise per workout with no problem at all..especially if some are just 3 sets
and remember, in that alternating workout you can put biceps or triceps (or whatever) on either day so you dont overload one day or the other
for example maybe this
day 1
power clean
dead
pulldowns/chins
bench
dips
abs
day 2
squat
leg ext
seated military press
side laterals (or wide upright row)
close grip press
curls
calves"Humility comes before honor"
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07-03-2007, 06:38 PM #23
Most programs say "power clean" which it the one without the squat. You deadlift it (kind of) to a point just above your knee. From there, you start the second pull which is a combination of a jump/shrug/straightening of the back. It is most definitely NOT an upright row.
You really need to do some research on this technique. Better still, like John said, find a coach. That could be problematic. You'll need to find an Oly/PL gym somewhere to find someone qualified to teach the lift. They're not likely to be found at your local fitness center.
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07-03-2007, 06:40 PM #24
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07-03-2007, 06:42 PM #25
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07-03-2007, 06:48 PM #26
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07-03-2007, 06:52 PM #27
you'll be fine....many programs have u bench 3x per week..such as Sheiko powerlifting programs...or probably various of the 5x5 programs
some of the biggest benchers ever, such as mike Mcdonald benched 3x per week
HEll, I went from 275 bench to 315 in like 6 weeks once, benching 3x per week, and I was 37!! lol
youre 20!! go ahead and enjoy that youth and super high test levelsLast edited by John Prophet; 07-03-2007 at 06:55 PM.
"Humility comes before honor"
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07-03-2007, 06:53 PM #28
well, there is some disagreement or controversy on that. Some feel it is best to explode right off the ground when you have good leverage etc.
I think the majority opinion is that its best to keep under control a little bit until the bar passes somewhere around knee level, then explode up as hard as u can"Humility comes before honor"
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07-03-2007, 06:59 PM #29
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07-03-2007, 07:11 PM #30
I wouldnt...simply out of boredom. But you can track some of it. like maybe keep the bench days similar, then the close grip days similar, but different from each other
like maybe do 4x5 on bench...but do 3x8 on close grip. That way u can keep up with each day to see if u r progressing...but u wont be using the same reps every single time in the gym
id keep the reps the same for maybe 4-6 weeks TOPS, then change things around
or, vary them more than that. Its al work in the end. on bench you could do 4x5 one week, 3x6 another week. 4x4...whatever
or even do a pyramid on occasion 10,8,6,4 etc"Humility comes before honor"
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