Incorporating Power Cleans in Westside Routine

BuzzU · 08-03-2004, 01:29 PM

What would be the best way to do this?

Use them as both the main lift on the ME squat day working to a 1 rep max, and then also doing them as the DE squat day main lift @ 50-60% of my max?

Or... do Deadlifts on the ME squat day, or some varitation of them, and then use the power cleans only on the DE squat day?

Or... just do them after my ME squat exercise just as a complimentary lift @ a weight I get for 4-5 reps?

Any opinions on what would be best would be greatly appreciated from someone who has lots of experience with Westside (Saturday Fever maybe?) because this is my first time trying such a routine. I did squats and box squats as my ME and DE lift the first 3 weeks and since it said for people new to the program to change it up every 3 weeks or so.

Saturday Fever · 08-03-2004, 02:50 PM

Cycle them in as an ME lift.

BuzzU · 08-03-2004, 08:52 PM

Thanks, and I assume keep box squats as the main DE lift?

Saturday Fever · 08-04-2004, 12:05 PM

Speeds squats or speed deads should be your primary DE lift. Make sure your form on both is proper so that you can get the lifts to complement each other. That's how you explode your squat and dead.

BuzzU · 08-04-2004, 03:47 PM

For a speed dead would I go 50% of my max for doubles or triples? And at what stance? regular or sumo?

Also, I've been doing Rom. Deads after my ME lift currently and was wondering what other lift would be good in its place to change it up some. I workout at home and don't have a GHR machine yet (gonna get one when we finish our basement in our house which will be about 2 months) so do you have any suggestions? Sorry for all the questions, but thanks for the help; you seem to be pretty knowledgeable in this area of training.

Saturday Fever · 08-04-2004, 05:21 PM

Vary your stances on speed work and never do more than a double.

For ME accessory you can do lots of things. SLDL, Romanians, Pull Throughs, Good AMs, Suspended Squats, Suspended Good AMs. And varying stances and heights always creates a new lift.

BuzzU · 08-04-2004, 08:50 PM

Thanks for the help SF.

08-03-2004, 01:29 PM	#1
BuzzU Registered User Join Date: Apr 2004 Location: Atlanta Posts: 98	Incorporating Power Cleans in Westside Routine What would be the best way to do this? Use them as both the main lift on the ME squat day working to a 1 rep max, and then also doing them as the DE squat day main lift @ 50-60% of my max? Or... do Deadlifts on the ME squat day, or some varitation of them, and then use the power cleans only on the DE squat day? Or... just do them after my ME squat exercise just as a complimentary lift @ a weight I get for 4-5 reps? Any opinions on what would be best would be greatly appreciated from someone who has lots of experience with Westside (Saturday Fever maybe?) because this is my first time trying such a routine. I did squats and box squats as my ME and DE lift the first 3 weeks and since it said for people new to the program to change it up every 3 weeks or so.

08-03-2004, 02:50 PM	#2
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Cycle them in as an ME lift. yay.

08-04-2004, 12:05 PM	#4
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Speeds squats or speed deads should be your primary DE lift. Make sure your form on both is proper so that you can get the lifts to complement each other. That's how you explode your squat and dead. yay.

08-04-2004, 05:21 PM	#6
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Vary your stances on speed work and never do more than a double. For ME accessory you can do lots of things. SLDL, Romanians, Pull Throughs, Good AMs, Suspended Squats, Suspended Good AMs. And varying stances and heights always creates a new lift. yay.

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08-03-2004, 08:52 PM	#3
BuzzU Registered User Join Date: Apr 2004 Location: Atlanta Posts: 98	Thanks, and I assume keep box squats as the main DE lift?

08-04-2004, 03:47 PM	#5
BuzzU Registered User Join Date: Apr 2004 Location: Atlanta Posts: 98	For a speed dead would I go 50% of my max for doubles or triples? And at what stance? regular or sumo? Also, I've been doing Rom. Deads after my ME lift currently and was wondering what other lift would be good in its place to change it up some. I workout at home and don't have a GHR machine yet (gonna get one when we finish our basement in our house which will be about 2 months) so do you have any suggestions? Sorry for all the questions, but thanks for the help; you seem to be pretty knowledgeable in this area of training.

08-04-2004, 08:50 PM	#7
BuzzU Registered User Join Date: Apr 2004 Location: Atlanta Posts: 98	Thanks for the help SF.

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