New powerbuilding routine, couple of questions

[trontheman]

Hi guys, i figured i'd put this question here since the lifts pertain more towards powerlifting. I just started a powerbuilding routine i found on intensemuscle (l.h.'s powerbuilding), and i really enjoy it, but i have a few questions about exercise selection. On the squat day, it has you do deads too, would you guys recommend alternating deads with power cleans from week to week? Also, on OH press day, would you do strict OH presses or seated military press? Any help is appreciated. Thanks.

[markyg]

What`s the programme details? If it is anywhere near legitimate why would you try to mess with it. There are a number of programmes that call for deadlifts and squats on the same day although not maxing on both I wouldn`t have thought.

As for the OH pressing. Someone once said, OH pressing is like peeing, you can do it standing or sitting

[mangiventofly]

never walk when you can run, never stop if you can go, never sit when you can stand, never lie down when you can sit up. standing presses are just more awesome.

[trontheman]

The layout is this:
Monday
Bench Press 3 working sets of 5-7, alternate with 3-5
Incline Bench 2-3 working sets of 6-8
Flat DB bench or flyes 2-3 sets of 10
Then 2-3 back exercises such as pull-ups/chins, rows, etc...to 8-10 reps

Wednesday
Squats 3-4 working sets of 5-7 or 3-5
Deadlifts 3 sets of 3-5 (or alternate with power cleans possibly)
Hamstring exercise (leg curls, sldl, sumo press, etc...3 sets of 10-12)
2-3 bicep exercises (just to get them in somewhere)

Friday
Military Press 3 sets of 3-5 or 5-7(should i do OH press instead, or clean and press possibly)
Close grip bench 3 sets of 5-7
Dips 2-3 sets to 8-10
Lateral Raises, pushdows, face pulls, etc.... couple sets of 10

I really like the layout, and i enjoy lifting heavier and in the lower tier of rep ranges regardless on what people say about hypertrophy, I respond better to lower reps.

Do you guys think alternating with power cleans in for deads every now and then is fine, and it seems that i should do the OH press rather than the seated press. Any help is greatly appreciated. Thanks.

[markyg]

It`s a powerlifting/body building hybrid routine. What are your goals? If it`s strength just do Starting Strength.

[TrettinR]

I do all my OH presses seated, bitches.

[Shaun_W]

An awful lot of pressing exercises compared to upper body pulling exercises.

[trontheman]

It does seem to be upper body push dominant. What if i did a few back exercises on friday instead of lateral raises, pushdowns, face pulls? Like throw in a few more sets of pullups/chins. Ive read that wendler sometimes will do a few sets of pullups before each workout. What do you guys think? Thanks.

[sirwazzles]

It does seem to be upper body push dominant. What if i did a few back exercises on friday instead of lateral raises, pushdowns, face pulls? Like throw in a few more sets of pullups/chins. Ive read that wendler sometimes will do a few sets of pullups before each workout. What do you guys think? Thanks.

Replace one of the accessory push exercises on both Monday and Friday, and replace each with an upper pull like dumbbell rows.

[trontheman]

Ok, will do. Would you guys do close grip bench or dips on friday? Or swap between the two from week to week? Thanks.

[RyHam]

Your program is a piece of sh!t and so is your face.

[Shaun_W]

Ok, will do. Would you guys do close grip bench or dips on friday? Or swap between the two from week to week? Thanks.

I'd probably just do something that isn't so upper push dominated, to be honest.

[trontheman]

Your program is a piece of sh!t and so is your face.

Unnecessary to say the least.

Ok, I'll swap in another pull exercise instead. Thanks.

[markyg]

I do all my OH presses seated, bitches.

I prefer "sweetheart" to "bitch" thankyouplease