Yo, what's up, can I do power cleans on shoulder day?(after deadlift day)

[Richie_Awesome]

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

so 4x5 bench monday and friday? and one day would have 3x8 close grip?
then 4x5 bench next wednesday?

[John Prophet]

so 4x5 bench monday and friday? and one day would have 3x8 close grip?
then 4x5 bench next wednesday?

yeah, thats 1 way. but I wouldnt do 5's every time cuz id get bored stiff. maybe do 5 bench monday, 5 bench fri, next wed do 3x7 instead

I just threw those numbers out there but I think theyd work fine.

there are a million ways to do things...just depends what u want out of it.

I would use a variety of reps

like maybe stick to 4-6 on bench

8-10 on dips

8ish on close grips

just whatever, lol.....none of it is written in stone and only u can figure out what really works.



---

on bench one time with a client we had a little pattern going for a good while. Something like he'd bench 3x5 with a certain weight. next time we'd go up like 10-12 lbs or whatever and he'd get 3x3. next time we'd go back to the weight he got 3x5 with but he'd try to get 3x7. if he got that (or even if he didnt) we'd go back to the 3x5 next time but 5 lbs heavier than what he did 3x5 with before. then every thing thru there would be repeated again 5 lbs heavier than the previous time

like this, from his log

1) 135x3..first week with me, this is what he tested at and 130x5
2) 125x5 (I "backed it up" some to get him off to a good start)
3) 135 3x5 (this is what good coaching is...I showed him form and boom, he is already past his first weeks test level)
4) 140x5, 155 x 2.5
5) 135 3x7
6) 140 3x5
7) 152.5 2x3, 147.5 2x3
8) 140 3x7
9) 145 3x5
10) 160 2x3, 155 2x3, 135x10

u see the pattern for instance weeks 6-10

I watched him and if he struggled bad then id drop the weight like on week 7 he must have BARELY got the second set of 3 so I went down 5 lbs. Its just about progression...u dont have to bust a nut every week

[Richie_Awesome]

yeah, thats 1 way. but I wouldnt do 5's every time cuz id get bored stiff. maybe do 5 bench monday, 5 bench fri, next wed do 3x7 instead

I just threw those numbers out there but I think theyd work fine.

there are a million ways to do things...just depends what u want out of it.

I would use a variety of reps

like maybe stick to 4-6 on bench

8-10 on dips

8ish on close grips

just whatever, lol.....none of it is written in stone and only u can figure out what really works.



---

on bench one time with a client we had a little pattern going for a good while. Something like he'd bench 3x5 with a certain weight. next time we'd go up like 10-12 lbs or whatever and he'd get 3x3. next time we'd go back to the weight he got 3x5 with but he'd try to get 3x7. if he got that (or even if he didnt) we'd go back to the 3x5 next time but 5 lbs heavier than what he did 3x5 with before. then every thing thru there would be repeated again 5 lbs heavier than the previous time

like this, from his log

1) 135x3..first week with me, this is what he tested at and 130x5
2) 125x5 (I "backed it up" some to get him off to a good start)
3) 135 3x5 (this is what good coaching is...I showed him form and boom, he is already past his first weeks test level)
4) 140x5, 155 x 2.5
5) 135 3x7
6) 140 3x5
7) 152.5 2x3, 147.5 2x3
8) 140 3x7
9) 145 3x5
10) 160 2x3, 155 2x3, 135x10

u see the pattern for instance weeks 6-10

I watched him and if he struggled bad then id drop the weight like on week 7 he must have BARELY got the second set of 3 so I went down 5 lbs. Its just about progression...u dont have to bust a nut every week

So, it was basically every 3 weeks you added 5 lbs to the reps? I've been adding 5 every week, it's been working, been slowing down and getting tougher, though.

I would use a variety of reps

So it is ok if I change it every week, without a pattern, as long as I push as hard as possible and know I'm doing more weight than I could before? Example if I can...

3x8 185
3x8 190
5x5 195
3x3 225
3x8 200

that's what I've done the last 5 weeks...is that too much of a change in set/rep scheme? or is that ok?

[John Prophet]

So, it was basically every 3 weeks you added 5 lbs to the reps? I've been adding 5 every week, it's been working, been slowing down and getting tougher, though.



So it is ok if I change it every week, without a pattern, as long as I push as hard as possible and know I'm doing more weight than I could before? Example if I can...

3x8 185
3x8 190
5x5 195
3x3 225
3x8 200

that's what I've done the last 5 weeks...is that too much of a change in set/rep scheme? or is that ok?

thats very similar to what I had dude doing

[Phenom01]

It was only light due to me not being all that familiar with the lift. What if it was heavy? 90% of max, would it still be ok or not?

I figured it was good shoulder and trap development.

NO way dude. Your CNS would go to hell

[Richie_Awesome]

John, I like that monday, wednesday, friday split, but, I'm cutting right now and, personally, I think a 4 day bodypart split works better for me during a cut. I put on strength with a 3 day, but didn't lose much weight only weight lifting 3 times a week, though, when I started a 4 day, the fat dropped much faster. I think I'd rather do that 3 day split on a bulk.

I'm not sure what to do now lol. I was doing this

monday-chest/back(gonna take out bent over rows and put in power cleans)
tuesday-shoulders(taking out power cleans...left with military press, shrugs, lateral raises, and forearms...what else?)
wednesday OFF
Thursday-arms(dips, chins, incline curls, close grip? is close grip ok if I bench on monday?)
Friday-legs(squats, lunges if possible, hamstring curls, abs)

what can I add for tuesday's shoulders and lats? is thursday ok to do close grip?

[John Prophet]

close grip thur is fine

what do u mean lats on tues? lats would be Monday?

[Richie_Awesome]

close grip thur is fine

what do u mean lats on tues? lats would be Monday?

I thought they work the shoulders?

http://www.exrx.net/WeightExercises/...eralRaise.html

[John Prophet]

oh my fault, I thought u meant lats as in latissimus dorsi, lol (back muscles)

nevermind

[Richie_Awesome]

oh my fault, I thought u meant lats as in latissimus dorsi, lol (back muscles)

nevermind

That's fine, I should have worded it better. Can you think of any other shoulder exercises to do on tuesday? I can throw in upright rows with a wide grip, thanks babybodybuilder.

would military press, shrugs, lateral raises, and upright rows be enough? then throw in some forearm work possibly.

[John Prophet]

I wouldnt even do shrugs if u just did power cleans the day before

youll see, those cleans will make the traps sore


presses, side laterals, wide upright rows...thats plenty

[Richie_Awesome]

I wouldnt even do shrugs if u just did power cleans the day before

youll see, those cleans will make the traps sore


presses, side laterals, wide upright rows...thats plenty

3x8 standing press, 3x12 side lateral, 3x8-12 upright rows..anything else? I might switch to 5x5 standing press, but not yet.

maybe i'll just do abs on that day...would that be fine?

[John Prophet]

sounds fine