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Program modification

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  1. #1
    Defense

    Join Date
    Jul 2006
    Location
    USA
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    590
    Rep Points
    56752

    Program modification

    I'm on my third week of a modified Bill Star 5x5 program, and I'm looking at possibly including power cleans.

    Currently, this is my program:
    Monday - 1x5 bench, 1x5 row, 5x5 squat
    Wednesday - 5x5 squat (-20%), 5x5 deadlift, 5x5 military press, 5x5 pullups
    Friday - 5x5 bench, 5x5 row, 1x5 squat

    If there is any confusion in reading this:
    1x5 - working up through warmup weights until reaching my 5 rep max, where I will move for one set
    5x5 - working up through warmup weights, but hit the 5 rep max sets 5 times.

    The program calls for squatting all three days, but only squatting the 5 reps max Monday and Friday. I'm considering throwing in powercleans on Wednesday, and removing the light squats.
    I'm still new to the program however, and I'm not sure if that Wednesday workout is more beneficial than I'm seeing. I also have deadlifts that day, so it seems like it could fit in nicely. What do you think about it? 5x5 Wednesday..

  2. #2
    Fueled by Testosterone
    MODERATOR

    CowPimp's Avatar

    Join Date
    Jan 2004
    Location
    Silver Spring, MD
    Posts
    16,086
    Rep Points
    6502699

    If you're new to cleans, you should probably just start by working on technique and ridiculously low weights to start. I would throw any significant workload from cleaning on Monday and be done with it.
    The only time it's bad to feel the burn is when you're peeing...

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