Subbing hang cleans for bb rows in 5x5

[the.gladiator1987]

My rows are pretty weak (my max is probably 175x5) My bench is probably around 300 max.

I have read that if your bench is way more than your rows you should work on your rows, but my hang cleans arent that great either and I am looking for the explosive/cardio part of it.

Is there any way to include both in the 5x5?

 

[musketeer]

Definitely not, guy at my gym tried it and it gave him bitch-tits.

 

[the.gladiator1987]

Definitely not, guy at my gym tried it and it gave him bitch-tits.

lol wtf? are you serious? Maybe i should stick to bb rows then borat...

 

[oso0960]

Monday - 5x5 pendlay rows
Friday - 5x5 hang cleans
or vice versa.

You could also change the order of your exercises to 1: Row/hang clean 2: Squat 3: Bench. That way you can put more energy into your weakest lifts.

Another thing you could do is throw in some assistance sets of pullups/chinups.

Just some suggestions.

 

[future]

My rows are pretty weak (my max is probably 175x5) My bench is probably around 300 max.

I have read that if your bench is way more than your rows you should work on your rows, but my hang cleans arent that great either and I am looking for the explosive/cardio part of it.

Is there any way to include both in the 5x5?

To bench more work on lats, delts and triceps. Hang cleans are a waste. What is the point? And they are anaerobic. Just stick with sounds, safe exercises.

 

[petpre61]

To bench more work on lats, delts and triceps. Hang cleans are a waste. What is the point? And they are anaerobic. Just stick with sounds, safe exercises.

how can a type of exercise be anaerobic?

 

[future]

Resistance exercises by definition are anaerobic.

 

[future]

Anaerobic exercise - Wikipedia, the free encyclopedia

 

[the.gladiator1987]

Thanks, Ill probbaly just stick with rows for now then. What would be an ideal weight for me to row? Not bodybuilder status but say I can bench 275x3, and I can row 175x5, what should I try to get it too before I start doing hang cleans?

 

[musketeer]

lol wtf? are you serious? Maybe i should stick to bb rows then borat...

Not serious! I'ma assuming you mean power cleans opposed to hang cleans where you would drop into a full front-squat position, under the bar.

They are excellent and could easily replace the row. I would recommend doing the regular 5x5 but either substituting completely, or doing both over 7 sets instead of 5:

powerclean:
5*95
3*115
2*135
2*155

row:
5*135
5*155
5*175

 

[the.gladiator1987]

Not serious! I'ma assuming you mean power cleans opposed to hang cleans where you would drop into a full front-squat position, under the bar.

They are excellent and could easily replace the row. I would recommend doing the regular 5x5 but either substituting completely, or doing both over 7 sets instead of 5:

powerclean:
5*95
3*115
2*135
2*155

row:
5*135
5*155
5*175

lol didnt know how gyno would be associated with hang cleans...

Ill try that 7 sets with both. Just make bigger jumps with my lifts, sounds good. I just took Jack3d today 2 scoops and damn I feel 20lbs stronger on all my lifts! Love this shit!

One other thing are power cleans from the ground, or are they from a hanging position but you go to a full squat to get under the bar, rather than hang cleans where you just get the bar up and are still basically standing?

 

[oso0960]

lol, gyno isn't.

Clean = From the floor catching bar in a full squat.

Power clean = From the floor but caught at only a quarter front squat.

Hang clean = From the hang position (on the thigh) catching from the front squat position.

Hang power clean = From the hang position catching at a quarter front squat.

 

[musketeer]

lol, gyno isn't.

Clean = From the floor catching bar in a full squat.

Power clean = From the floor but caught at only a quarter front squat.

Hang clean = From the hang position (on the thigh) catching from the front squat position.

Hang power clean = From the hang position catching at a quarter front squat.

Agreed, just added the CAPS for clarity:

Clean = From the floor catching bar in a full FRONT squat.

Power clean = From the floor but caught at only a quarter front squat.

Hang clean = From the hang position (on the thigh) catching from the FULL front squat position.

Hang power clean = From the hang position catching at a quarter front squat.

I would actually recommend doing a set of three like this:

Power clean (from the floor), hang power clean, hang power clean.

Basically, do the first rep of any set from the floor and then the hang version.