opinion needed on 5x5 addition

[Island Son]

I just got back into the DF 5x5.. not back up to my previous weights yet, I kept this cycle conservative... I skipped wk 8 and did the wk 9 weights without a problem. I think i'm rested enough to start over
I'd like to add an olympic lift, 3x a week, for the next round. Is a light hang clean OK? I'd just do the bar until I got the move figured out

 

[perp69]

I would sub hang cleans for deads. 3x a week would be a bit much I think. I know I can't deadlift 3x a week not even twice.

Perp

 

[Cynical Simian]

Substituting hang cleans for deads would be like substituting a Yugo for a Ferrari. If you want to do a version of the clean as a main lift, do power cleans in place of rows.

 

[s8nlilhlpr]

I would agree with CS. A 95lb "light clean" is nowhere near a substitute for a 300lb+ deadlift. Until you get the movement down, I would use it just as an accessory friday after you finish the program. Some people add bi/tri work then, so why not some form work? IMHO I would leave the program as is, and add it at the end, instead of "subbing" something out.

 

[Island Son]

Thanks; I was going to keep the main lifts as-is and just use the cleans for learning practice. So, hang cleans are best to learn?

 

[perp69]

Substituting hang cleans for deads would be like substituting a Yugo for a Ferrari. If you want to do a version of the clean as a main lift, do power cleans in place of rows.

Yeah. I agree. There is really no ideal sub for heavy deadlifts. Power cleans are probably the closet similar movement to them. Even with the lighter weight used they will still wear your ass out.

Perp

 

[blut wump]

If you're just using them as light learning practice then just add them in rather subbing them in for something else.

I did a run a while back where I subbed cleans for BB row. The program was, I think, originally drawn up with power cleans. You'd have to check back through Madcow's archives.

Unless you're pulling silly numbers with deadlift, I'd suggest leaving them in. They're a good overall development exercise. When you get to very heavy weights with deads, though, they can knock the stuffing out of your CNS. I know that I'm still only at the stage where they knock the stuffing out of my muscles.

 

[JohnRobHolmes]

I just got back to the point where I can deadlift again, and I am still feeling the pulls from tuesday. Only did 135x5 on the last set, but dang if my traps arent yelling about it!

 

[lesarin]

If you're just using them as light learning practice then just add them in rather subbing them in for something else.

I did a run a while back where I subbed cleans for BB row. The program was, I think, originally drawn up with power cleans. You'd have to check back through Madcow's archives.

Unless you're pulling silly numbers with deadlift, I'd suggest leaving them in. They're a good overall development exercise. When you get to very heavy weights with deads, though, they can knock the stuffing out of your CNS. I know that I'm still only at the stage where they knock the stuffing out of my muscles.

current cycle 1000mg test e EW, 200mg npp EOD. 6 weeks in. im using the intermediate 5x5.

weeks 2-5 insane Pr's. HEAVY WEIGHT. strong as a Fucking ox.

i woke up at 4:00am sunday morning and had an insane panic attack for 5 mins. First one i had ever had. i had 2 more the next day, and then just severe anxiety.

My CNS is totally FRIED. i haven't worked out out since saturday, and finally im starting to getback to normal.

I have been doing a ton of research on this and found out that since i Stressed my body so much , my cns is basically going crazy.

my cns is sending wrong signal's, and making the fight or flight response react when it shouldn't.

Since im on steroids i had no warning. since i still felt strong as hell saturday.

 

[perp69]

current cycle 1000mg test e EW, 200mg npp EOD. 6 weeks in. im using the intermediate 5x5.

weeks 2-5 insane Pr's. HEAVY WEIGHT. strong as a Fucking ox.

i woke up at 4:00am sunday morning and had an insane panic attack for 5 mins. First one i had ever had. i had 2 more the next day, and then just severe anxiety.

My CNS is totally FRIED. i haven't worked out out since saturday, and finally im starting to getback to normal.

I have been doing a ton of research on this and found out that since i Stressed my body so much , my cns is basically going crazy.

my cns is sending wrong signal's, and making the fight or flight response react when it shouldn't.

Since im on steroids i had no warning. since i still felt strong as hell saturday.

You know everyone is different. I hear lots of people say when they are on they can train balls to the wall 3hrs/day 6 days/wk, etc. For me the 5x5 still kicks my ass regardless or not if I am running anything. I still need the same or more time to recover regardless cause it a tough program to start with.

perp