Quote:
Originally Posted by DavenportESQ
If It were me I would do something opposite..Like if you are going to have a big push day also work a pull. This helps balance in your body, and helps you so you do not get really tight, prevents injuries etc. On your big bench days I would add Pull ups.
I would also say don't flat bench twice a week or back squat twice a week.
Maybe on your heavy chest day do lighter front squats? On your heavy back squat do a light military or incline press..I would def work Rows on one upper press, and pull ups on the other. No reason to do hang cleans and power cleans on the same day. Why not have one day where you do your power cleans and maybe do less reps heavier weight from the floor. and work up so when you get too heavy you can just work them into deadlifts?
People forget that Cleans are suppose to be quick explosive movements, so on these days you want to start with them and make them priority of the day. Everything after should be a supplement because they are so "complex"
here is what I might do
Day 1
Power Cleans (pull)
Overhead Press(Light and explosive)
Day 2 (heavy Upper body Press, light lower body press, but high rep pulls as your supplemental lifts)
Bench Press
Front Squat
Supplemental lifts include pull ups, dips, rows etc.
Day 3
Hang Cleans(light and explosive)
Seated Presses(I would have a heavier overhead press workout, Seated military DB)
Day 4
Back Squat(Heavy)
Incline Press(lighter)
Supplemental lifts include Leg curls, maybe good AM's, Glute ham raises. Another pull, trying to think
just a quick idea add in your auxilary lifts Day 4 kinda sucks because its 2 presses, but im trying to think about what else you could do Ijust through this together quickly, sorry hope it helps
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Thanks for the input. I'm going for strength rather than hypertrophy, so I'll likely stick with lower reps at any given time, just varying between 5 reps at 85% 1RM heavy days, 5@70% medium and 5@55/60% light days.
After I posted, I thought about the squat thing as well, and figured I could do front squats instead of back one day, so nice to see that coming from you as well.
Interesting point about doing pushing and pulling in one workout, and one I hadn't realized, so thanks
I'm taking a week off for vacation after shack, so I'll probably start this then.
As for this weekend, I was lazy on Saturday and went to the beach instead of the gym... Spin on Sunday.