Cornholio cleans in old school routine?

[steelhdman]

I have been reading all the threads on the old school routines. Holy shit you guys are getting huge, natural too.

my question is do you think it would be benifitial to substitute some cleans in there for something? Since cleans work so many muscle groups in one lift, and that is what we are after, right?

Just wondering what you guys think about that, not trying to knock a routine that obviously kicks some serious ass. my training partner and I are definatily going to start this routine next monday, clean or no cleans, you guys are getting increadable results. Feel like my same old 1 bodypart per week routing is not getting me the results it was before. Curious to see what a test/deca stack will do as far as weight gained with this routine, ill keep you guys posted on results. thanks!

 

[The Shadow]

Either substitute for shrugs on an every other or every week basis

 

[steelhdman]

Thanks for the reply.

starting stats are

me: 5"8" 170 lbs. bf I dunno probably 12-14%, 4 weeks into test/deca cycle should hit me hard right about now

Workout partner: 5'11" 175 8% body fat NATURAL, (well just finished anavar/creatine cycle)

will keep you guys posted on results

 

[b fold the truth]

Not for sure how your program will be set up exactly...but you might even want to try some clean and presses or clean and jerks.

How do you plan on setting up your routine exactly? I have seen several different Old School programs, just wondering which one you planned to do.

B True

 

[steelhdman]

Well im not sure. i thought you guys were all doing basicly the following routine?

Monday

Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday

I would love to incorperate some clean and presses or clean and jerks in there somewhere. Cornholio said to put cleans in or alternate with shrugs. If i do clean and jerk, thats a killer back and shoulder pressing movement, so where would i stick them in? Maybe substitute for mondays, overhead press? How about clean and jerk for lower back, hams, shoulder press movement instead of SLD's, then some kind of lat work (weighted pullups?) instead of overhead press.


Im also curious why the deads are a 20 rep set, but the squats are not? Anybody do 20 rep squats with this routine?

Can you post some of the other routines or variances guys have tried with the old school routine? I did a search and read a ton of posts, but most of the time the guys said they substituted this for that, but didnt really post the original routine?

I certainly dont think that it is necesary at all to change up the routine you guys have been getting such good results from, dont misunderstand me, but if this isnt the routine that most of these 16 guys that all gained at least 2 lbs per week on, id like to know the routine that was. If changes were made and you guys liked the changes, id sure like to know.

 

[b fold the truth]

If I were doing this routine...I would do the clean and presses/jerks instead of the overhead presses. I really don't suggest going higher than 3 reps on cleans and presses/jerks though.

For me, doing a 20 rep anything tends to be too hard on my joints, but in this program I would not suggest doing 20 rep deads AND 20 rep squats in the same week? Corn, do you agree? I hope that I am on the same page that you are on with this....

I do think that you have to modify your routine to suit your goals. A lot of times...I don't LIKE my routine...but they suit my goals very well...ya know?

B True

 

[steelhdman]

Yeah at my current dinky size, the only thing i think is lagging (if that is even possible when you are as skinny as me) is my legs. MY DL is way higher than my squat, almost the same as my bench. So if i was gonna modify it in any way it would be to get the most growth in my legs. maybe shoulders too.

 

[The Shadow]

If I were doing this routine...I would do the clean and presses/jerks instead of the overhead presses. I really don't suggest going higher than 3 reps on cleans and presses/jerks though.

For me, doing a 20 rep anything tends to be too hard on my joints, but in this program I would not suggest doing 20 rep deads AND 20 rep squats in the same week? Corn, do you agree? I hope that I am on the same page that you are on with this....

I do think that you have to modify your routine to suit your goals. A lot of times...I don't LIKE my routine...but they suit my goals very well...ya know?

B True

True is right on top of this one.

Sub the cleans for the shrugs.(Maybe eben clean grip high pills)
Sub cleans and presses on the overhead press and drop the 20 reps deads.

Pick EITHER the 20 reps deads Or the 20 reps Squats but not both. Heck - alternate then on a week-to-week basis. Heavy deads light squats on one week and then vice-versa


Most followed the program as is/was.

Incorporate somne changes to better suit you needs. Make apporp. subs whereever you see fit..