i finally learned how to power clean today

[Sub-Zero]

i am so excited for my next workout

i decided to put it on back/leg day, and not do a jerk at the top so it wont interfere with shoulders.

also, how many reps/sets do u guys recommend

i was thinking like 3x4 work sets?

i really just wanna do these more for fun than anything else, so i wasnt gunna make it anything too formal, just at the end of my back/leg workouts i was gunna put them in. so maybe sometimes ill do less weight more times, or more weight less times.

but also, the guy said to do it twice a week.

is twice a week gunna overtrain me on powercleans?

 

[The Shadow]

Cleans once a weeak with back day

MAke it intial movement after a warmup

4x3

 

[Sub-Zero]

Cleans once a weeak with back day

MAke it intial movement after a warmup

4x3

four sets of 3? not 3 sets of 4? wow 3 is low.

so twice a week is too much?

and i was thinking of putting it at the end of everything untill i really get comfortable with the lift and start pushing myself hard weight wise.

untill i start pushing it hard weight wise, then should i do it twice a week?

cause i work back twice a week

 

[newbie210]

I do cleans with back but 5x5 after 2 warm up sets of usually 8 but that's just me.

 

[Sub-Zero]

I do cleans with back but 5x5 after 2 warm up sets of usually 8 but that's just me.

how many days per week

 

[The Shadow]

Technique drops after 3 reps imo olympic style lifts.....once a week is plenty imo - especally as you go heavy...


work in power shrugs and calf machine shrugs with other back day

 

[newbie210]

once, on back day 1 do powercleans and back day 2 do deadlifts

 

[Sub-Zero]

Technique drops after 3 reps imo olympic style lifts.....once a week is plenty imo - especally as you go heavy...


work in power shrugs and calf machine shrugs with other back day

okay well ill fuck around with it like i said and then once i go to serious weight and really focus on it seriously ill drop down to once a week.

do you suggest sets of 3 on deadlifts as well?

i had been doing 3 sets of 6

what about squats