Hello,
Hopefully this is in the correct area.
Looking for advice in regards to adding Cleans and Chin-ups during the NLP
Right now I am in week 3 and working Squat, Press/Bench, Deadlift.
I read the chapter on Programming/when to introduce, but “a few weeks” is a little vague for me
Any direction would be great.
Also, here is where I am at right now
Weight/Height- 240#/71" (down from 250)
Squat 95-165
Press 65-80
Bench 85-100
Deadlift 115-185
Just for fun, I tried doing a chin up on Monday and today (wednesday), was able to do 3 sets of 1 (with 2 min break inbetween), which was really big for me. I have never been able to do that!!!
I may be wrong but if your still deadlifting every session you can switch that out for cleans or pendlay rows on workout B
personally i I don’t think 7 min amrep of chin ups ( not to failure ) on your workout A days would hurt you but I know there’s a certain point in progression you add then I just can’t remember at this time
How old are you and what are your goals long term? If >30yrs and/or not a competitive athlete you are better off using rows …if you’ve trained PC before and you just like them, you can add them once you’re at your bodyweight for 5RM deadlift with form on point (as a bro-theory point of reference)
Thanks for the feedback. I am 36 and have never done cleans before, so I am okay not doing them (they super intimidate me at this point). I would be totally down with Rows. Are they the same as the ones in SS? If so, would that be a good substitute for the next set of DL and just alternate (while adding 5 lbs per go around?). Just getting thoughts so understandable if that is something I should run by a coach.
Long term, just want to get strong and willing to take it slow. So, if I should wait a couple more weeks for chin ups and rows, I am okay with that. I really am just learning all this dtuff
If you are progressing on your DL 3x a week then I’d keep doing that. Once that isn’t happening then maybe start interleaving the chins\rows (I also didn’t PC in my LP)
Totally agree w/ dboeding on the DL progress…if youre still stacking weight 3x a week then keep driving the DL up…there is no better exercise to train and test strength…outside of a few strongman movements that may have an argument…i digress.
In regards to weight additions and how to progress with rows once you decide to do them, as long as you can progress by whatever weight you feel good doing (5, 2.5) you can keep adding weight just like your LP would call for any other movement. Yes, its the same as the SS row, although some might say a little bit of “body English” is ok if it allows you to lift more weight and you are still being safe and following the basic tenants of spinal flexion, big breath/Valsalva, etc.
i’m a bit envious of people who are starting out their strength journey with such great information as is available now via sources like SS and BBM. those of us who started in the dark-ages most likely concentrated way too much on the more bro-ish seeming pushing movements (squat, bench). as a result, i’m definitely playing catch-up with my deadlift, chins, and rows. not sure what the experts here would say, but my advice would be to think about the movements as complimentary and balancing each other (press/chins, squat/deadlift, and bench/rows). i’d start working those chins (as recommended in your programming) as soon as you can.
i agreee with what’s been said already about deadlift (keep 3x per week as long as you’re progressing) and rows/cleans (don’t worry about cleans, add the row when necessary and progress linearly at first).
For chins, I’d probably stick to something like a lat pull down, if available, so you can do higher rep sets at submaximal effort. You could add those at the end of 2-3 of your workouts now, if you want. Maybe, as Rent said, as a 7min AMRAP.
Thanks again.
I will definitely stick with DL for right now. I have never done them before and I thoroughly enjoy them (along with the press). I assume it will be pretty obvious when it will be time to change it up
As many reps as possible. In this case, you would set a timer and do as many reps as you could in, say, 7 mins. Each set within the 7 mins would be submaximal, meaning you wouldn’t be going to failure.
For instance, I did 8mins amrap of barbell rows yesterday, with the following sets: 10, 10, 8, 8, 8, 8, 6, 6