Fitting in deads and power cleans

[cgibsong002]

Trying to figure out the best way to incorporate both of these exercises without overdoing it or hopefully not having to rework my whole routine. I'm doing a 3 day split legs, back/chest, shoulders/arms. I work the deadlifts on leg day and power cleans on shoulder day. I'm doing an A/B type routine so I'm only doing these every other muscle group day, so I'll only be doing one or the other once a week (roughly).

If I do both on week A, I'll be doing the power cleans between 2-4 days after the deadlifts. If I do deads on week A, then power cleans on week B, I'll have about 8 days after deadlifting before doing my power cleans, but then only a day before doing deadlifts.

I'd lean towards thinking I'll be fine doing both on week A. I'd think I'd be ok for power cleans a few days distant from deadlifts and then that leaves me a good amount of time before getting back to deadlifts again. Not really sure though. I really like my routine so I'm hoping not to rework the whole thing or move things around to different days. I could potentially also move deadlifts to my shoulders/arms day and just A/B it with the cleans. Wouldn't be as much rest time (5-6 days) between each, but it's much more even. Actually I'm thinking this might be the way to go. Thoughts?

[MarcAWilson]

Do deads on back or leg day, cleans on shoulder day. There are better ways to split up your routine.

[jamalfudge]

Cleans before deads same day

[cgibsong002]

I guess what I'm less sure of is how one impacts the other. If I do cleans a day or two before deads, is that ok? Deads a few days before cleans? Which is preferable? I would think cleans a couple days before deadlifts would be fine, but I'd imagine the other way around and my body would still be in recovery. I'd prefer not to do them same day if possible.

[Saintsqc]

Whatever float your boat man

Power clean are not taxing, you can do them anytime. You can do them the day before deadlift it doesnt matter. You can do them right before deadlift if you want to.

[thinkgreen]

I do hang cleans before deadlifts and I love it. Granted I do both on "back" day rather than doing deadlifts on leg day. It serves as a good warm up for deadlifts. I do 8-12 sets of 2-3 reps working up to ~75% or so.

[cgibsong002]

Whatever float your boat man

Power clean are not taxing, you can do them anytime. You can do them the day before deadlift it doesnt matter. You can do them right before deadlift if you want to.

Thanks man. If that's the case, maybe I do power cleans on every shoulder workout and just have an A/B for leg day so I'm not doing deadlifts twice in a week?

[Saintsqc]

I do hang cleans before deadlifts and I love it. Granted I do both on "back" day rather than doing deadlifts on leg day. It serves as a good warm up for deadlifts. I do 8-12 sets of 2-3 reps working up to ~75% or so.

Holy crap

Thanks man. If that's the case, maybe I do power cleans on every shoulder workout and just have an A/B for leg day so I'm not doing deadlifts twice in a week?

Yeah, it's a good idea. But, you can deadlift twice a week too, you're not going to die. I find I improve a lot faster when I do an exercise 2+ a week. Really, just dont overthink it ! Youre not going to overtrain. The worst that can happen is that you find your work outs to be hard. After a couple of weeks you'll get used to it

[Strobe57]

Holy crap



Yeah, it's a good idea. But, you can deadlift twice a week too, you're not going to die. I find I improve a lot faster when I do an exercise 2+ a week. Really, just dont overthink it ! Youre not going to overtrain. The worst that can happen is that you find your work outs to be hard. After a couple of weeks you'll get used to it

Heavy deads twice a week can be really taxing. I find that unless I do one of the deadlift days really light, I end up worn out really quick :/ Then again I'm old, at your guys' age heavy deads twice a week might work ^_^ I'd do those deads with back. Hang cleans I think fit better with that same workout.

[thinkgreen]

Holy crap

What?

[Saintsqc]

Heavy deads twice a week can be really taxing. I find that unless I do one of the deadlift days really light, I end up worn out really quick :/ Then again I'm old, at your guys' age heavy deads twice a week might work ^_^ I'd do those deads with back. Hang cleans I think fit better with that same workout.

It also depends what weight you lift !

What?

Evertyhing over 3 reps get me breathless

[cgibsong002]

**** it you're probably right I probably don't need an A/B at all. Even though it's a 3 day split, that usually works out to be 5-6 days, or sometimes a week (I travel often). If you don't think power cleans add any stress, I'll just stick without an A/B routine. I just don't want to strain my back as it'll get worked out hard each training day with leg day (deads, everything really), back day (pendlays), and then shoulder day (power cleans). As of today I feel my back to be pretty sore, but I've only been in this routine not even a full two weeks, so you're likely right I'll probably get used to it within another week or so.

[jamalfudge]

Warm up for deads with cleans.

[thinkgreen]

It also depends what weight you lift !



Evertyhing over 3 reps get me breathless

I personally think Oly lifts (cleans, snatches, etc.) should be kept at less than 5 reps.

[cgibsong002]

Warm up for deads with cleans.

Yeah like I said before I'd just rather not. I do them as part of a power clean/push press on shoulder day and I love them. I'd rather not move these to a different day as part of a warm up.

I personally think Oly lifts (cleans, snatches, etc.) should be kept at less than 5 reps.

Yeah I always was told 3. I'll do 3 sets of 3 or maybe 5 sets depending on weight, but I keep the reps at 3.

[Khalicks]

Cleans before deads same day

Warm up for deads with cleans.

What he said.

[kennycroxdale]

Cleans before deads same day

Cleans Before Deadlifts

This is an effective method.

Power movements are best performed first in a pogram.

Complex Training

This is another method. You basically "Super Set" Deadlifts with Power Cleans, in that order.

The reasoning behind this is...

Postactivation Potentiation, PAP

There are several theories behind how PAP works.

The predominate believe is that the heavier movement (ie Deadlift) pre-program to produce more power in a movement like a Power Clean.

Progressive Loading

You progressive increase the weight for each set in the Deadlift and Power Clean.

However, one of the keys is not to push the Deadlift too heavy in Super Setting it with the Power Clean.

If the intensity is too heavy in the Deadlift set, it will kill power output in the Power Clean.

Thus, the initial focus is on using using the heaviest load in the Power Clean.

Completion of Complex Training Set

After you top Power Clean pulls, the focus now shift to your Deadlift.

Take 3 minute plus rest and then do you heavy Deadlift set.

Rest Periods Between Super Sets

The rest periods between the Deadlift and Power Clean can be 30 seconds to over 3 minutes.

Warm Ups

Warm up Deadlift-Power Clean Super Sets rest periods can be short, 30 - 60 seconds.

However, as you near your top sets, you need to take 3 minutes or longer between the Super Sets.

The longer recovery allows you to produce produce more power output in your Power Clean.

Kenny Croxdale

[cgibsong002]

Many of you are recommending both on the same day, I'm curious why this is. It seems to me to fit more of a full body workout type routine. I guess I don't quite understand how it fits in a split like I'm doing. I feel like it would wear out my shoulders if I were to be doing them followed by a shoulder routine a day or two later.

That being said, it also seems like many of you said there was nothing wrong with separating the two and doing them a few days apart. I'd imagine this is just a whatever works best for me scenario?


Also didn't want to start a new topic, but for suggestions for doing these with scraped up shins? Last night doing my power cleans I opened up scrapes from previous lifts and was getting some blood all over. I'm planning on deadlifting today but no theres no way I'll be able to lift proper without doing something. I'm thinking for today at least I can wrap my legs in some gauze and tape up, then wear long pants.

[jamalfudge]

Many of you are recommending both on the same day, I'm curious why this is. It seems to me to fit more of a full body workout type routine. I guess I don't quite understand how it fits in a split like I'm doing. I feel like it would wear out my shoulders if I were to be doing them followed by a shoulder routine a day or two later.

That being said, it also seems like many of you said there was nothing wrong with separating the two and doing them a few days apart. I'd imagine this is just a whatever works best for me scenario?


Also didn't want to start a new topic, but for suggestions for doing these with scraped up shins? Last night doing my power cleans I opened up scrapes from previous lifts and was getting some blood all over. I'm planning on deadlifting today but no theres no way I'll be able to lift proper without doing something. I'm thinking for today at least I can wrap my legs in some gauze and tape up, then wear long pants.

For me the short answer is efficency. I can do cleans before deads instead of doing a warmup set of 135, 185, etc on deadlifts. Your shoulders will be fine.

[sowilson]

long socks and soccer shin guards

[thinkgreen]

Many of you are recommending both on the same day, I'm curious why this is. It seems to me to fit more of a full body workout type routine. I guess I don't quite understand how it fits in a split like I'm doing. I feel like it would wear out my shoulders if I were to be doing them followed by a shoulder routine a day or two later.

That being said, it also seems like many of you said there was nothing wrong with separating the two and doing them a few days apart. I'd imagine this is just a whatever works best for me scenario?


Also didn't want to start a new topic, but for suggestions for doing these with scraped up shins? Last night doing my power cleans I opened up scrapes from previous lifts and was getting some blood all over. I'm planning on deadlifting today but no theres no way I'll be able to lift proper without doing something. I'm thinking for today at least I can wrap my legs in some gauze and tape up, then wear long pants.

Why are your shoulders getting so worn out?

[cgibsong002]

Why are your shoulders getting so worn out?

I never said they were.. I just said I could see them getting worn if I did power cleans and then followed with a shoulder workout the next day.

Also, I just plain love these exercises as they're my two favorite. So I like having them to look forward to throughout the week.

[abendm]

I never said they were.. I just said I could see them getting worn if I did power cleans and then followed with a shoulder workout the next day.

Also, I just plain love these exercises as they're my two favorite. So I like having them to look forward to throughout the week.

Don't press after the clean? If you're just power cleaning, I fail to see how the shoulders are working at all, unless you're including upper trap fibers in your definition of shoulders.

[grouchyjarhead]

Cleans before deads same day

This would be my advice. Use the power cleans as a warm-up for the deadlifts. Training in a split, this is really going to be the only optimal way to do it.

[kennycroxdale]

I never said they were.. I just said I could see them getting worn if I did power cleans and then followed with a shoulder workout the next day.

Also, I just plain love these exercises as they're my two favorite. So I like having them to look forward to throughout the week.

Posterior Deltoid

The posterior deltoid is worked in a power clean, a pulling movement.

Unless you are preforming posterior deltoids exercises the following day, there is no conflict.

Pressing Upper Body Movements

Pressing movement involve the anterior deltoids.

Pulling Upper Body Movements

Pulling movements involve the posterior deltoids.

Example: Upper Body Push Pull Days

Let say you perform pulling movements (Lat Pulldowns, Rows, etc) on Monday and pushing movements (Bench Press, Incline Press) on Tuesday.

Your NOT going to see your shoulders "getting worn".

Biceps-Triceps Analogy

Think of the shoulders like the arms.

Preforming biceps work on Monday does NOT end with your triceps on Tuesday.

Your biceps are NOT "getting worn" because you with your triceps the following day.

Kenny Croxdale