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best day for cleans/c & p's?
- Thread starter kingc_79
- Start date
coolcolj
New member
Dynamic squat day IMO, only because of the speed factor
But olys don't go very well if your tired, you need to do them when your fresh, and free from any CNS fatigue. Things like olys, jumping and sprints suffer way before anything slow like squats and benches would.
If it does, then your CNS is kaput
When I'm tired from strength work earlier in the week, my form and timing in olys goes down the tubes, and the speed just isn't there
But olys don't go very well if your tired, you need to do them when your fresh, and free from any CNS fatigue. Things like olys, jumping and sprints suffer way before anything slow like squats and benches would.
If it does, then your CNS is kaput
When I'm tired from strength work earlier in the week, my form and timing in olys goes down the tubes, and the speed just isn't there
Atomic Punk
New member
I do them on my Back/Trap day. For Traps. They are the second best trap mass builder in my opinion. Next to standard Deads.
Atomic Punk
New member
kingc_79 said:
That depends...the hell is "de upper"?
Atomic Punk
New member
kingc_79 said:
Ahh. Bro I dunno. I'm an old school guy, and to be honest, I don't even know what the fuck that is. I do Traps with Back, because they are basicly part of it, which means I can bridge exercises like Deadlifts at the end of my Back workout/start of traps, and count that exercise for both back & traps. Saves time. I do 2 sets of 10 on PCs after Deads because I like to get at least 2 compound straightbar lifts per muscle group. I finish up with 2 sets of BB shrugs, and 2 sets of upright rows.
Kingc,
I do power cleans on DE Lower, rotating bar and log each week.
I do clean and presses for speed/form on DE Upper, and for strength on ME Upper.
Per advice from Lord Suston, I never drop below 6 reps/set on ME Upper, and go for 3-4 sets, increasing the weight each set. (Unless I decide to test my 1rm, of course.
)
Both OHP and cleans have increased weekly with this rotation.
Just my .02,
I do power cleans on DE Lower, rotating bar and log each week.
I do clean and presses for speed/form on DE Upper, and for strength on ME Upper.
Per advice from Lord Suston, I never drop below 6 reps/set on ME Upper, and go for 3-4 sets, increasing the weight each set. (Unless I decide to test my 1rm, of course.
)Both OHP and cleans have increased weekly with this rotation.
Just my .02,
kingc_79
New member
JOKER47 said:Kingc,
I do power cleans on DE Lower, rotating bar and log each week.
I do clean and presses for speed/form on DE Upper, and for strength on ME Upper.
Per advice from Lord Suston, I never drop below 6 reps/set on ME Upper, and go for 3-4 sets, increasing the weight each set. (Unless I decide to test my 1rm, of course.
Both OHP and cleans have increased weekly with this rotation.
Just my .02,
i like how you got those set up.. i may do them on those days but i think i will keep my reps around 4 or so w/ 5-6 sets bc im really new to oly movements and i wanna learn to dbl dip. im too uncordinated to do them i think..lol
Lord_Suston
New member
King
If you are using a WSB split I would suggest just standard powercleans and cleans on DE Lower. The clean and jerk I would handle a little differently. ONe clean and then maybe five speed presses per set on DE upper, Your back will be sore from DE lower but if you only have to clean the weight 2-6 times it won't be bad cause the weight will be lgiht at first. Also when I did speed pushpresses I would powerclean the bar up and start pressing like mad (use a belt and knees wraps since your legs and back will be sore)
CoolColJ is right on the CNS, but if you did them first in a workout and then the primary excercise you probably won't suffer.
Example De lower:
Powercleans 5x3 reps slightly increasing weight
Speed box squat 8x2
the rest you can decide
De Upper:
Push press/jerk 3x5
Speed bench 8x2
ext
Just My $.02 good luck
If you are using a WSB split I would suggest just standard powercleans and cleans on DE Lower. The clean and jerk I would handle a little differently. ONe clean and then maybe five speed presses per set on DE upper, Your back will be sore from DE lower but if you only have to clean the weight 2-6 times it won't be bad cause the weight will be lgiht at first. Also when I did speed pushpresses I would powerclean the bar up and start pressing like mad (use a belt and knees wraps since your legs and back will be sore)
CoolColJ is right on the CNS, but if you did them first in a workout and then the primary excercise you probably won't suffer.
Example De lower:
Powercleans 5x3 reps slightly increasing weight
Speed box squat 8x2
the rest you can decide
De Upper:
Push press/jerk 3x5
Speed bench 8x2
ext
Just My $.02 good luck
Lord Suston's suggestion is very close to how I have mine setup.
On DE lower, I start with my 10x2 box squats, then follow them with 8-10 singles of power cleans, increasing weight each couple pulls targeting a new PR each week.
For DE Upper, I start with 10x2 Clean/Split Jerk. (1 clean, 2 split jerks.) Weight is light enough that each set of 2 is fast and explosive with good form. That's followed by 5x5 on incline BP.
ME Upper starts with C&P, 3x6 w/ increasing weight push-press. (1 clean, push-press for reps.) Sometime else in the session, I will also add in a 3x8 strict OHP of a fixed weight.
I took the advice of Lord Suston's set and rep scheme some time ago in regards to OHP'ing both on ME and DE type work, tweaked a little on days, and have had very good results so far.
On DE lower, I start with my 10x2 box squats, then follow them with 8-10 singles of power cleans, increasing weight each couple pulls targeting a new PR each week.
For DE Upper, I start with 10x2 Clean/Split Jerk. (1 clean, 2 split jerks.) Weight is light enough that each set of 2 is fast and explosive with good form. That's followed by 5x5 on incline BP.
ME Upper starts with C&P, 3x6 w/ increasing weight push-press. (1 clean, push-press for reps.) Sometime else in the session, I will also add in a 3x8 strict OHP of a fixed weight.
I took the advice of Lord Suston's set and rep scheme some time ago in regards to OHP'ing both on ME and DE type work, tweaked a little on days, and have had very good results so far.
Last edited:
Lord_Suston
New member
Thanks for the compliment Joker, King you are just gonna have to find your groove and what works best, keep us posted to any new ideas
MsBeverlyHills
New member
CoolColJ said:
true dat
I do power cleans on a seperate day... becuase heavy deadlifts knock me out on back day & squats are also killers on leg day. as CCJ posted -- w/ cleans, pulls & jerks-- your form goes to the crapper when ya get tired.
leatherface
New member
I follow a WSB split, and do my hangcleans/snatches on DE day, right after speed bench. I'm not wore out at all after speed benching so i find it to be a good set up. This has worked quite well for me the last couple months.
coolcolj
New member
Well when i did my 405lb deadlift amxout, I warmed up powercleans 135lbs for a few sets of 3, then pulled 225, 315 and then 405
made me pull better actually. I do the same for squats, but I always do a full squat jump before the attempt.
Dr squat used to do a vertical jump before his deadlift attempts as well, fires up the neural system
made me pull better actually. I do the same for squats, but I always do a full squat jump before the attempt.
Dr squat used to do a vertical jump before his deadlift attempts as well, fires up the neural system
Lord_Suston
New member
Damn, Dr. Squat got some ups for a white boy!!!
