shoulder and tri day

[TheOak84]

this is my current shoulder and tri routine

power cleans - 3-5x3-5
seated military - 3x5/2x8
close grip bench - 3x5/2x8

i wanna add speed bench and snatch pulls, but where can i put those?

i was thinking speed bench first and snatch pulls after military?

i like speed bench alot, and im getting into these olympic lifts..

anyone have any ideas?

 

[coolcolj]

if your doing powercleans already, perhaps you do need to do snatch pulls, alternate between them would not be a bad idea.
They do hit the same muscle, pretty similar movements

anyway usual order is olys first, speed stuff next and then heavier stuff

so
power cleans/snatch pulls
speed bench
press
closegrip

but that is a lot of work on the shoulders and CNS, maybe not a smart thing to do.

 

[TheOak84]

thanx

really? 4 movements? how so?

 

[Lord_Suston]

Oak I got a suggestion:
Powercleans 4x3reps
Military Press 3x5/ 2x10 light
Speed bench Closer than normal grip 6x3
Face pulls 3x12

do snatch pulls on back day to warm up for deads or on Trap day

 

[delldell2]

Oak I got a suggestion:
Powercleans 4x3reps
Military Press 3x5/ 2x10 light
Speed bench Closer than normal grip 6x3
Face pulls 3x12

do snatch pulls on back day to warm up for deads or on Trap day

That's what I was going to suggest, but do speed bench before military press and face pulls for 2 sets of 20 with a pause at the end. WSB seems to recommend higher rep ranges for face pulls.

 

[TheOak84]

Oak I got a suggestion:
Powercleans 4x3reps
Military Press 3x5/ 2x10 light
Speed bench Closer than normal grip 6x3
Face pulls 3x12

do snatch pulls on back day to warm up for deads or on Trap day

thanx LS..

i do have another lil question.. about my chest

about 3 weeks ago, i did 275x12, the nest week, 275 2x8 and those were my work sets.. this week i could barley get 5.. i dunno whats up.. nothing else plummetted like that.. whta gives?

 

[AAP]

What are your goals?

Are you trying to get big?

 

[delldell2]

thanx LS..

i do have another lil question.. about my chest

about 3 weeks ago, i did 275x12, the nest week, 275 2x8 and those were my work sets.. this week i could barley get 5.. i dunno whats up.. nothing else plummetted like that.. whta gives?

You need change.

Either a different exercise, different grip, different rep #, rest intervals, etc.

 

[Lord_Suston]

Oak- did you stall at the bottom or top. Bottom=lats/pecs, top=Tris+delts. I persoanlly think you switch the rep schemes too fast at such a high weight and just aren't conditioned for it, CNS fatigue basically. I would siggest going to 255 for 2x8 work sets and increment back up, should get around 295 for 2x8 in about 8 weeks with ease.
Or just rest some more between sets and reduce warmup sets. mayb 135x8, 205x4, 255x1 then work sets of 275. Take about 2minutes between work sets and 1 between warmups, really helps out a lot

 

[coolcolj]

Like I said CNS fatigue

 

[guldukat]

thanx LS..

i do have another lil question.. about my chest

about 3 weeks ago, i did 275x12, the nest week, 275 2x8 and those were my work sets.. this week i could barley get 5.. i dunno whats up.. nothing else plummetted like that.. whta gives?

That is a little weird, Oak, but I've heard of and experienced something similar.

By any chance have you drilled flat bench really hard for a long time? Maybe you've just worked it too hard and need a bit of a break (training lighter, maybe a week not benching)?