So i think i am going to do the 5/3/1

[JDid23]

Does your gym have a GHR?

Your front squat SLDL setup is almost exactly like what Brad Gillingham does.

On your bench day, I would really think about putting in some clean & press/jerk. They will help your speed off the ground for your deads, front and lateral delts, lats, and do a lot for overall coordination. Go heavy on these - to the point where you have no choice but to jerk and/or continental the weight to get it up. THis is really the forgotten exercise, and I can't tell you how much I have seen it help not only me, but nearly everyone I work out with and train.

It looks like you are headed down the right path. I really want to hear about your progress.

B-

Unfortunately, there is no GHR at my gym. That's also pretty cool about the front squats/SLDLs- i had no idea haha. Do you think the weight i am using is too light in relation to my other lifts?

Regarding the C&J's, do you have any videos on them you would personally suggest? I got to a point where i was clean and jerking 130 for 2-3 reps, but then switched to just cleans and stuck with only 135 for a while. This is because i was always nervous about my form. I kind of stopped (pretty recent) adding weight after some douche tapped me on the shoulder when i was shrugging it up and the weight fell on my leg. Would doing these with DBs be sufficient for maybe 3x5 before bench/rows?

 

[bblazer]

Unfortunately, there is no GHR at my gym. That's also pretty cool about the front squats/SLDLs- i had no idea haha. Do you think the weight i am using is too light in relation to my other lifts?

Regarding the C&J's, do you have any videos on them you would personally suggest? I got to a point where i was clean and jerking 130 for 2-3 reps, but then switched to just cleans and stuck with only 135 for a while. This is because i was always nervous about my form. I kind of stopped (pretty recent) adding weight after some douche tapped me on the shoulder when i was shrugging it up and the weight fell on my leg. Would doing these with DBs be sufficient for maybe 3x5 before bench/rows?

Frankly, yes, I do. You should really try (based on your other numbers) to be doing at least 135 or as close to it as you can get.

Here is a good video of a C&J:



There is one scene in there were someone does a split clean - I don't agree with that. But the rest is pretty good stuff. And don't do them with DBs.

B-

 

[Tblock1]

Frankly, yes, I do. You should really try (based on your other numbers) to be doing at least 135 or as close to it as you can get.

Here is a good video of a C&J:



There is one scene in there were someone does a split clean - I don't agree with that. But the rest is pretty good stuff. And don't do them with DBs.

B-

Bblazer: What do you think of high pulls? I have been doing them recently and I feel like they help with my deadlift and just get me to be really explosive, I love jumping with weight!

 

[JDid23]

Ah alright. I definitely took the "light weight high rep" idea too litteraly. For front squats, I'll probably use 95 pounds and for SLDL i'll start with 115 since it's been a while.

for clean and jerks, would doing them from a hang clean give the same effect? I am guessing no..

 

[ExtraMile]

blazer would you say if he was squat catching the bar with his cleans that there was any point in also doing front squats in that workout? Obviously if he was doing a high catch or athletic catch then deep front squats would be a big change but if he has the flexbility to do a full squat catch at the top of his clean (not saying he has) would there be any point in doing more front squats in the same workout?

But I have no idea how jdid performs his cleans, I was just wondering, kinda off topic.

 

[bblazer]

Wow, lots of questions....

tblock - I don't think anything of high pulls. I never do them, see them done, or coach them. Its not that I think they are bad, just not in my bag of tricks.

jdid - This is an argument I have been having with the football coach. I do not believe that you get nearly the benefit from a hang clean as you do from ripping it off the floor. Without getting too deep, with the hang clean, your body is already under tension from the weight, and the distance you have to travel is shortened. If the bar is on the floor, you have to start the engagement of your whole body, and travel further.

EM - If he is catching the bar deep, then all he is getting is the stand up portion of the front squat. It would not be unlike someone putting a bar on your collar bone when you were in the hole then taking ti off when you stood. So I do not believe that it has enough "carryover" to replace the front squat or to be a repetitive exercise.

B-

 

[Dial_tone]

I love high pulls. My arms are too big to clean heavy so I high pull instead.

 

[Tblock1]

I love high pulls. My arms are too big to clean heavy so I high pull instead.

Yeah I like it because you don't have to worry about technique as much you can just explode lol! Glad to see there is someone else here who likes them

 

[ExtraMile]

I did highpulls before but dropped them cause it was taking to long to learn to the technique and I kept getting it wrong so they just annoyed me...

 

[Tblock1]

I did highpulls before but dropped them cause it was taking to long to learn to the technique and I kept getting it wrong so they just annoyed me...

Technique is really easy compared to power cleans, just grab the bar, deadlift it to your knees or so, then pretty much jump up powering the bar up, while doing a really hard shrug. The bar should get to at least nipple level, preferably higher.

High Pull