Bill Starr's 5x5 - Power Cleans

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kidkurious
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Bill Starr's 5x5 - Power Cleans

Post by kidkurious » Thu Sep 07, 2006 9:35 pm

I'm going to restart the whole 5x5 program next week, but this time I'm going to incorporate Power Cleans.

however, I have some concerns:

1. Would it be good to substitute BB-Rows with Power Cleans? or would it be better to sub Deadlifts with Power cleans?

2. Won't the power cleans over train my legs? - because cleaning the weight invloves full front-squatting. And Squats are the first exercise done in this program.

An example program (5x5)
Mon:
- Squat
- Flat bench
- BB Bent-over Row

Wed:
- Squat
- Incline Bench
- Power Clean (instead of deadlift)

Fri:
- Squat
- Flat bench
- BB Bent-over Row

I want to add power cleans for athletic purposes, but I don't know if I should replace the rows or deadlifts.

Any help on this would be great.

Thanks!

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Stephen Johnson
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Post by Stephen Johnson » Thu Sep 07, 2006 10:40 pm

Experience is the best teacher. You can make educated guesses, but only by doing an exercise program can you know for certain how your body will react.

I would replace deadlifts with power cleans for 6-8 weeks, take a week or two of active rest, then do another cycle of 6-8 weeks with the cleans replacing the bent over rows.

Also, when you include power exercises (like the Olympic lifts and their progressions) in your training routine, you should do them first. Muscles that are partially fatigued lose their quickness, and hence, their power.

kidkurious
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Post by kidkurious » Fri Sep 08, 2006 4:45 pm

so would this be a good way to go at it?

6-8 weeks:
Mon:
- Power Clean
- Flat Bench
- Squat

Wed
- Squat
- Incline/Military
- Deadlift

Fri:
- Power Clean
- Flat Bench
- Squat

after 6-8 weeks
I start at week 1 again with newly-calculated 5RM:
Mon:
- Squat
- Flat Bench
- BB-Row

Wed
- Power Clean
- Incline/Military
- Squat

Fri:
- Squat
- Flat Bench
- BB-Row

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Post by Ryan A » Fri Sep 08, 2006 8:57 pm

That looks pretty good. Just as a note, the poundage you use on your power clean shouldnt be close to what you are squatting on your squat days, so it shouldnt overtrain your legs as it isnt training them the same way as squatting. It may help your squat due to flexibility coordination and quickness utilized more extensively in the clean.

I just realized this but you keep saying power cleans; technically a power clean does not involve much of a squat so you should definately be okay doing the power version.

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Stephen Johnson
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Post by Stephen Johnson » Fri Sep 08, 2006 10:36 pm

kidkurious:

I would do the program that does the power clean once a week first, if you are adding it to your routine for the first time. On the next cycle, you can do it twice a week. But whatever it takes.

RyanA is right that the cleans shouldn't affect your squats that much, especially if you separate the two with benches

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Post by kidkurious » Fri Sep 08, 2006 11:21 pm

Thanks for the advice guys.

Actually, I used to do Olympic Lifts 3 times a week, but I stopped doing them about 6 months ago (after starting 5x5).

I'm gonna try doing the one with once a week first as you suggest. I don't wanna take any chances (just finished recoverying from a wrist injury).

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