Question re: Intermiediate 5x5 and powercleans

[Azinine]

Hola.

Any Madcow 5x5 experts out there? I know I'm not supposed to fark with the program but I would love to throw some powercleans in there. Question is, what day should I do them? I was thinking Wednesday would be a good day. For those who don't know, this is the weekly lifting schedule:

Monday: Squat, Bench, Barbell Row
Wednesday: Squat, Military Press, Deadlift
Friday: Squat, Bench, Barbell Row

I was thinking about getting rid of squats on Wednesday and going with power cleans. I've been experiencing hip pain from squatting lately so I've been omitting squats on Wednesday anyway. Do you guys think this would be acceptable?

Thanks.

 

[highlander555]

Okay, I'll suggest a way to mess with that which we're not supposed to mess with. Sometimes I like to start off with powercleans and progress to a heavier weight that requires me to do sort of an explosive deadlift. Then maybe the last set or two I just do strait heavy deads.

I start with the cleans first because speed and explosiveness are important for my sport. If I were only interested with size, I might do the deads first.

I would do something like that on Wed, followed by Military Press.
Good luck.

 

[Azinine]

Sounds like a decent idea. What do you think about 3 sets of cleans (ramping the weight) followed by 3 sets of deads (pick up where I left off on the cleans and continue to ramp)? I know I would be TOTALLY farking with "that which we're not supposed to fark with" (good one, by the way) at this point, but I may just have to do it...

Sorry about the parenthesis. I get carried away sometimes.

Anyone else have any ideas?

 

[Kabeetz]

Very simple. Re-read the madcow site. There is mention that the original intermediate 5x5 program had power cleans, NOT barbell rows.

The clean is a back developer. Just like u can choose to run incline bench or overhead press, but not both, you should choose power cleans or rows. When it stalls, you can switch to the other, slingshot yourself back 4 weeks and then progress with that one til it stalls and swap back.

 

[Azinine]

Very simple. Re-read the madcow site. There is mention that the original intermediate 5x5 program had power cleans, NOT barbell rows.

Damn. That's what I get for being lazy. I knew I should have simply re-read...

Thanks! Next week I'll be starting power cleans.

 

[Azinine]

Well, now I have another question.

For the next couple of weeks at least, I'm probably not going to squat on Wednesdays (day 2). Depending on the persistence of my hip pain I may go even longer without squats on Wednesdays. Any ideas on what I could do to replace squats on Wednesdays?

 

[Kabeetz]

Well, now I have another question.

For the next couple of weeks at least, I'm probably not going to squat on Wednesdays (day 2). Depending on the persistence of my hip pain I may go even longer without squats on Wednesdays. Any ideas on what I could do to replace squats on Wednesdays?

Nothing is gonna replace squats in the long term...it's a total body, testosterone building compound movement. But for a short while u could probably just do heavy leg presses on Wednesdays.

 

[highlander555]

Man, I love parenthesis! The three sets of cleans followed by three sets of deads sounds like a heck of an idea (IMO).

Kapeetz mentioned that the clean is a back developer, but many people forget that the dead is too. The two pair well together. Plus, I'm very happy with my leg program, and I'm only doing squats once a week, so feel free to give yourself more recovery time between squat sessions (even though we probably shouldn't mess with that which shouldn't be messed with!).

Good luck, and good lifting brother.

 

[enigma4dub]

one more vote for subbing the power cleans for rows and running it as is. if you have hip pain from squating maybe you should take a little brake from the movement all together. just food for thought.

 

[skyflyer231]

Do power cleans instead of Rows.