Ok, I was on the modified since I had to worked 2 days straight, but now on the regular one schedule. Problem on the first one.
Workout B is as follows:
squats 3 x 5
press 3 x 5
power clean 3 x 5
chin ups 3 x8
I tried this. The presses totally whipped my shoulders. I'm thinking I would crash and burn on power cleans after doing presses. I don't want to mess with the program, but I really think this is over training on my shoulders.
One of the following may be the answer.
A) I'm a sissy, deal with it.
B) Do the power cleans first
C) change the program (I ended up doing shrugs this time)
Advice needed. Thanx
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Try 5 sets of 3 reps.
Since the power clean is very technique oriented, lowering your rep count can help maintain it. On SS, do not be afraid to rest as long as you need to so you can get your sets across.
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This is the correct advice! Powercleans are done with 5 sets of 3 reps! The order that you lift in is also important. Powercleans are done after OHP to help give your legs time to recoverfrom squats. Whatever weight you can do is what you can do. If your missing reps then lower the weight and start back over.
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Max 3x5 Goal 3x5 by 12/31/11 *1X5
Bench (245) (275) 285x1x1 335
Dead (385)* (445) 435x1x1 505
Squat (320) (355) 355X1X1 405
Squat (195) (275) 20 Reppers!
(950) (1075) 1075 1245 Goals (Not including 20 reps)
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Shoulder fatigue shouldn't affect power cleans too much if you are doing them correctly. Power cleans are primarily a posterior chain exercise with a little knee extensions thrown in. You have to catch the bar at the top, but if you get your elbows up that shouldn't hit the shoulders too hard. If you are really hitting your shoulders hard with power cleans you are doing something wrong. They might work your traps, but not your actual shoulders.