Power cleans and squats are great but they don’t replace the deadlift. If I was doing your routine I would replace squats with deadlifts on wednesday. The deads will help your posterior chain and balance your legs with a little more hamstring work. You’ll likely see your squat poundages rise as well. That’s IMHO.
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I say no. You are squatting 3X a week, power cleaning 2X and good morning already. [/quote]
[quote]Kruiser wrote:
Power cleans and squats are great but they don’t replace the deadlift. If I was doing your routine I would replace squats with deadlifts on wednesday. The deads will help your posterior chain and balance your legs with a little more hamstring work. You’ll likely see your squat poundages rise as well. That’s IMHO.[/quote]
I agree with the second statement because of the first. I’m not sure how you do your squat routines, but three a week could be too much if you’re doing the same thing each time. I’d do two squat routines (max effort and a dynamic or hypertrophy based routine) and swap squat for the deadlift on wednesday.
I’d also do the power cleans before the squats in your routine - they are a more technical exercise so you need to perform them when you and your CNS are at they’re most energetic ie as the first exercise.
Also get rid of the kickbacks - a pointless exercise. Read these 2 articles and pick another exercise.
[quote]Kruiser wrote:
Power cleans and squats are great but they don’t replace the deadlift. If I was doing your routine I would replace squats with deadlifts on wednesday. The deads will help your posterior chain and balance your legs with a little more hamstring work. You’ll likely see your squat poundages rise as well. That’s IMHO.[/quote]
I agree with Kruiser. I would also ditch the kickbacks on Mondays. From the other exercises you’re doing, I assume you’re not a bodybuilder but just someone trying to gain strength and get in shape, so there is no point in doing kickbacks.
Along with Kruiser, Kroll, and Miserable@ssbeotch, I too like the idea of replacing a squat day with deadlifts … but, have you ACTUALLY done this program? I’m fatigued from just reading it … waaay too much stuff for this cat.
Yes, i’ve been on this program for about a month. It does wear me out, but i’m noticing some nice gains from it both in strength and my physique.
I still have a lot of work to do to get where I want to be, though. Although all told i’ve lost 7lbs and probably gained a few pounds of lean mass upping my fat loss to over 10lbs.
If you think this is too much, though, what do you suggest I cut out?
Anything I can do to better my program i’m all for.
Thanks!
I also want to thank ya’ll for letting me know kickbacks aren’t much good for me… I’m replacing them with lying tricep extensions.