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Old 06-19-2007, 01:16 PM
EricT EricT is offline
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Join Date: Jul 2005
Posts: 6,314
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It's too much deadlifting. Replace the powercleans with rows and/or pullups. You are right, I think not to do the powercleans right now. Rip reccomends that powercleans not be included for beginners until basic strength and motor skills have developed enough so that reasonable form can be expected. When that is I don't know and, frankly, they are included for sports athletes when appropriate. That doesn't mean that everyone looking to get strong and big HAS to be doing them or that they are going to make or break you.

This would be my personal preference (what I would do and what I would like to see people do):

Workout A: Squat/Bench/Pullups
Workout B: Squat/Press/Dead
Workout C: Squat/Bench/Rows (so A,B,C for the week)

Most people do:

Workout A: Squat/Bench/Rows
Workout B: Squat/Press/Deads (A,B,A for the week)
They put pullups/chins in as an assistance....3 sets to around failure once a week

You can also reverse Pressing and Bench and have bench once a week.

You can make changes later on to include powercleans. I would recommend that the first thing you add (after a while on the program) be a slow (non olympic) posterior chain movement such as Romanian Deads, Glute/Ham Raises, or Pull Throughs. Maybe some extensions or reverse hypers. This extra posterior chain training will one, help your squatting and deadlifting, and two, help to injury proof you by devoting further strengthening the posterior chain without the potential for injury you get with unsupervised olympic lifting.

Also make sure you stretch apporpriately after lifting and that you train "abs" heavy. None of that 100 crunches stuff. Include extra work for the obliques.

Check out the journals
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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