Since I haven’t tried this one before, I wanted some input to see if I was on the right track.
Manta Ray Squat- It’s easy on my hips and shoulders so I can push it harder and puts more emphasis on my quads which I desperately need.
Dips- I’ll use form designed to balance stimulation between the chest and tris. Bench Press is just too hard on my RC no matter how many mobility drills I use, how strict I am with form, or how much back and shoulder/RC work I do. Every time I get to 300lb or above, I have to go back because of my RC and I want a lift that I can push. I guess I could do floor presses instead, but I want something that feels more ‘athletic’ and this is a big compound movement that can easily be loaded so I think it’s in line with 5/3/1 principles. That isn’t to say I couldn’t be sold on floor presses if there’s a really good reason I haven’t already thought of.
Push Press- I get way more out of them then strict presses. They work my shoulder girdle a lot better. Strict presses are more of an upper back and triceps movement whereas push presses hit my shoulders, upper back, and triceps more evenly. I also like the additional stabilization required through my glutes and mid-section
Power Clean- They’re fun! I also need to take stress off of my hips. Too many years of lots of box squats and deadlifts have taken their toll and I need a break.
3 Days Week
Some Hang cleans that blur the line between warm up and work sets. Mostly just there to practice the second pull for power cleans
MR Squat- Base Work->Joker Sets->Down Sets
Assistance- Leg Extensions supersetted with leg curls
Conditioning- 10 minutes of something that leaves me huffing and puffing and even sometimes nauseated with a lower body emphasis
Dips- Base Work->Joker Sets->Down Sets
Assistance- Incline DB Press supersetted with high hang cleans
Conditioning- like above, but more upper body oriented like sled pulls, seated battle ropes, etc
Power Clean- Base Work->Joker Sets->Down Sets
Push Press- Base Work->Joker Sets->Down Sets
Assistance- mostly pre/re-hab stuff like face pulls, seated db snatches, good/bad girl machine, x-band walks, etc.
Conditioning- whole body type work like bodyweight circuits or tire flipping
I’m thinking of not doing power cleans and push presses separately and doing them as one movement for time and training economy.
I just need to establish some maxes so I can make a training max. Or I might just go with a ‘real’ max that I know is very conservative and take 85% of that.