[quote]Chris Colucci wrote:
On saturday he has you do a strength complex: https://www.T-Nation.com/training/athlete-lean-athlete-strong
I like the complex he made[/quote]
Technically, it’s a strength circuit (which it says in the article), not a complex. A complex would be all exercises using the exact same piece of equipment, like every exercise done with a 95-pound barbell, like the solid examples the guys gave.
Is there a reason other than “I don’t wanna”? And it’s not straight-forward heavy deadlifting three days a week. One day is trap bar deads, another is cluster reps (basically singles), and the third is relatively-lighter
in the circuit.
i’ll requote the answer you got straight from Thibaudeau when you asked this same question in his forum:
“if the exercises changes you made work the same structures in a similar pattern and allow you to work hard it will work.”
So, if the article calls for deadlift, dip, power hang clean, and pull-up, ideally you’d want a hip hinge (dl variations), horizontal or vertical press (uh, some kind of press), explosive hip hinge (hang clean, hang snatch, hang high pull, swing), and upper body pull (row/pull-up variations).
[quote]A1. Front squat 5x5 (following his same loading scheme for all the big movements)
A2. Dips (weighted) 5x8
A3. Hang Clean and Jerk 5x3-5
A4. Pull-ups 5x8 [/quote]
The clean and jerk is a monster exercise to have in a circuit. That exercise alone would be a brutal “complex”. I’d clean or jerk, and since you’ve already got dips, well, yeah.
[quote]A1. Back Squat 5x5
A2. incline dbell press 5x8
A3. behind the neck push press 5x3
A4. 1 arm dbell row 5x8[/quote]
Unilateral exercises tend to slow down a circuit too much.
[quote]A1. Power Clean 5x3
A2. Close Grip push-ups 5x10-12
A3. Push Press 5x5
A4. Inverted Rows 5xfail [/quote]
Most bodyweight exercises won’t be appropriate for strength circuits because you either can’t load them enough or you’d need an advanced variation. Also, you’d want to stay away from higher reps and away from hitting failure in any of these circuits.
[quote]A1. Thrusters 5x5
A2. Push-ups 5x15
A3. 1-arm dbell push press 5x5 (each arm)
A4. 1-arm kettlebell swing 5x8 (each arm)
A5. Ab-rollouts 5x10-15 [/quote]
Again, I would say thrusters and push-ups don’t belong in a strength circuit. And again, (lots of) unilateral exercises. Where’d the ab rollout come from?
So, yeah, overall I’d try to stay as close to Thib’s guidelines as possible, which is what he told you when you asked him.[/quote]
Thanks for the response
I don’t have access to dead squat bar at my gym. So I was thinking of substituting it with like a snatch grip dl or Romanian dl on that lower day. But for the complex id like a little variety which I know your not supposed to do, I’m supposed to keep it simple but I like a little variety to keep me from getting bored.
I think I’m going to try the Complex mentioned in the link above. The klokov complex has a lot of explosive big compound strength movements and I’ll see how it goes from there