I’m currently doing ABBH, and was wondering if anyone can think of a good way to implement power cleans, deads and squats all into the program. I know it calls for two days out of every 8 for “thigh” work, so I currently am doing DLs on the high rep day, and squats on the high weight day.
now… How should I incorporate Powercleans into this? I’m thinking of maybe doing them on a GPP day, using a fairly light weight and using a “jump and stomp” type of movement (although I prefer to do heavier sets of 5 or so reps).
CW, if you’re out there, your advice would be MUCH appreciated, thanks.
You can alternate power cleans and deadlifts from week to week. Deadlifting every week can be tough on your body at a weeky rate. I alternate deadlifts, pin pulls and power cleans in a 3 week interval. I try to keep power cleans my lightest of the 3 and pin pulls the heaviest. You can also rotate them w/ squats, but I personally don’t like to share my squat time w/ any thing. Though pin pulls might not be as effective for your thighs as the other 2 excercises you mentioned.
I was considering swapping out the DLs and the Cleans, but I thought that you weren’t supposed to swap exercises while doing this routine…
[quote]CU AeroStallion wrote:
I was considering swapping out the DLs and the Cleans, but I thought that you weren’t supposed to swap exercises while doing this routine…[/quote]
I’m going to use the standard cliche response of “what are your goals?” If you’re looking to develop mass and look good nekkid, do the program as is. If it’s to develop power and strength with a side benefit of gaining mass, I don’t think it will hurt you to swap power cleans for DLs. One other option is this: since you are now doing DLs for the high rep day, when you switch over and make DLs your strength exercise, instead of doing DLs for all 10 sets, do 5 sets of DLs and then 5 sets of power cleans. I have a feeling that if Chad were here, he would say that this method might not build as much mass, but I think it would build more in terms of strength and power.
Let us know what you decide and how it works for you.
CU,
It’s best if you don’t mess with the recommend exercises too much. The chosen exercises work excellent for hypertrophy and strength. I’d definitely recommend performing PC’s on your off GPP days with a light load. That way you’ll maintain your PC technique and still strengthen all of the primary movers with the other exercises.
CW,
Thanks for the recommendation! It’s good to know that I’m thinking on the right path.
Mike,
My main goal right now is obviously to put on some muscle, hence the ABBH program. I also want to be stronger, heck, who doesn’t? As for my reason on Cleans, I find them fun/enjoyable to do, it’s also a more athletic type of movement (as opposed to a bicep curl). Since I began doing cleans, I’ve been able to hit golf balls farther, which is good for me, because I golf.