need help with one lil thing.....

[TheOak84]

ok, i tried a diet.. fuck that.. my true dream is to get up to 200 pounds.. not diet down to 150.. so, hammer helped me with a routine cuz he said mine was too much.. but the real question i have is, i wanna do power cleans.. i know what day to do them, i just dont know whats a good set/reps plan, this is the routine..

Monday - back, forearm

Tuesday - chest

Thursday - quads, hams, biceps

Friday - delts, tris

----------------

so on fri the exercises are:

seated military
power cleans
shurgs
close grip bench
rotater cuff

should i switch military and cleans???

and whats a good starter sets/reps plan, i never really did them
just fucked around with them in HS, i think i did 185 a few times.. but that was like.. soph year.. so im rusty

thanx for the help

 

[onerepmaximum]

Hammer was/is the man, but that looks strange to me. Probably more of a strong man workout. Good luck, I'm not gonna try to give advice to change something that I'm not sure I understand. Hopefully B-fold or someone else will.

 

[JOKER47]

You can do them on that day. Cleans hit pretty much everything. You are already doing OHP, so the cleans would be a nice addition.
(I do mine on DE Lower, but I follow WSB principles for my routine.)

I like to do cleans for multplie singles. (6-10) I lose form to quickly with reps. However, I have done them for sets of 3-5 with lighter weights. I believe CCJ does oly lifts for reps, so hopefully, he will chime in here.

 

[TheOak84]

anyone else got suggestions

 

[Lord_Suston]

Oak- if doing hangcleans then try on back day maybe 4x3, Powercleans if ok on friday I would do them before military maybe 6x2 or 5x3.

 

[JT Iron]

looks close to my split

 

[TheOak84]

Oak- if doing hangcleans then try on back day maybe 4x3, Powercleans if ok on friday I would do them before military maybe 6x2 or 5x3.

awesome LS.. now, can you explain how this will benefit me.. will it bring my deadlift up? my bench? is it an overall good movement? is it good when bulking?

thanx

 

[JOKER47]

I use oly lifts as an alternative to speed deads. I believe they are a big part of what has helped me to increase the bottom end of my deadlift.

 

[SoreArms]

ok, i tried a diet.. fuck that..

Already?

 

[Lord_Suston]

awesome LS.. now, can you explain how this will benefit me.. will it bring my deadlift up? my bench? is it an overall good movement? is it good when bulking?

thanx

The hangclean really helps on my explosive power and stability on the squat and Bench. Since you lean over the bar from the beginning and the weight is hanging your lower back needs to stabilize and then to snap the bar up quickly uses a lot of rhombs and traps and erectors to explode the weight up. The rear delts to stabilize the whole motion. The tunover on squat is the ability to explode at mid point and on bench is holding the weight and keeping tight enough to press with a lot of force.

Powercleans help the speed of Deadlift and lockout IMO. The put a great emphasis on the grip and the traps and hamstring. I use to pull slowly, now most of my pulls are fast which makes the lockouts easier