Power clean + Bench routine (German 3x3 modified) - questions

[Phildude]

What I am doing:
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I am still in college, and we have charts up with maxes for the 3 lifts and power cleans. I am a big fan of power cleans, so I thought I'd make modify a routine and throw in power cleans.

I am doing the german 3x3 training, but throwing out squat and deadlift (I used to do them all the time, I'm not quitting them by a long shot) and replacing them with power cleans, and keeping bench the same. I am wondering what type of set/rep would be good for the power cleans, I am keeping bench #'s the same. I am thinking of doing something for power cleans like 6-8 sets x 5 reps for tech work for the first 4 weeks, then doing the 3x3 and 1-2 x 1 with percentages for the last four weeks.
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My questions:


I am wondering, could I fit anything else in? It is only two exercises a week three days a week, I am 21 no juice, and was wondering if I anyone had advice on modifing my program or throwing in something else in there too. If it would be possible to do the german 3x3 with bench, squat and power clean I'm all ears .

[Doc.Sust]

read billstars 5x5 program, it will let you do squats, deads and cleans all togetherread the program, replace the rows with cleans. you will be doing cleans 2 days a wk, deadlifting one day, and still squating 3 days a wk, if you are burtn out with doing the 3x3, taper you goal max lower and use some lighter weights for the squat and dead(picj numbers you can do for an easy single any day of the wk without wraps and belt for the squat and dead) doing these lifts a little lighter will allow you to make better gains with cleans.work your cleans first before squats, never completely drop squats or deads, keep them involved, just maybe drop intensity and volume when needed. trust me, i have tried stunts like this when i was young, it never worked out well, it always blew up in my face, they are called the core lifts for a reason, they truly are the core of all your power training!

[Phildude]

I am wondering what %'s to use though for the 5x5 and 3x3, I don't have excel so I can't see the example spreadsheet, although somewhere I got use your a little under your 5 rep max for 5x5 and for 3x3 use 80% and then higher?

Thanks for your help here and on the lats Doc.

[Doc.Sust]

I am wondering what %'s to use though for the 5x5 and 3x3, I don't have excel so I can't see the example spreadsheet, although somewhere I got use your a little under your 5 rep max for 5x5 and for 3x3 use 80% and then higher?

Thanks for your help here and on the lats Doc.

i was going to tell you this, if you plan on doing alot of cleans, you really dont have to worry to much about lats, you will get plenty fom cleans. you dont have excell? no problem, i am sure if you look hard enough, you will find someone who does!!!friends houses, school computers,public libraries, coffee shops, peoples places of work or your job,kinkos or any copy/business store etc etc. use their computer,print out a copy, and use that as your baseline for programs in the future.if you see the program with the numbers already pluged in, you will have a basic idea or an estimated range of what the percentages should be from wk to wk,and than you can use it for futire workouts by adjusting the weights to your new maxes as needed. does that make sense?

[Phildude]

Yes it makes perfect sense, I don't know why I am so dumb, I will pull up the sheet on the school's computers and print it.

Thanks for your help Doc, one step closer to my goals.

[Doc.Sust]

let me know how it works.did you start it yet?

[Phildude]

Will do I'll post up when it's done.

[Doc.Sust]

ok, waiting to hear.

[Phildude]

Good results, although I had to stop in the middle of phase two because I messed up wrist again . I was on path to definately increasing power clean, although I am relatively new to it so of course it's gonna increase. Bench definate improvement I was stronger before I hurt my wrist and when I left off I was a little stronger than I ever was before and still improving it at more than a decent rate.
Squats and deadlift were improving but not in any miraculous way, I was actually afraid of overtraining squats but it never happened. When wrist gets better I'll have to start the whole thing over again though.

So in summary I think it helped my bench and clean more, and squat and deadlift an okay amount, but I didn't finish program and for that I AM ASHAMED AND PISSED AS HELL! oh well another few weeks of sitting out,

not being able to lift = gay as hell

[Doc.Sust]

try using wrist wraps? helped me alot when doing cleans

[Phildude]

no I just did them regular, no gear no belt.

My wrist (surprisingly) doesn't give me too much trouble with cleans, although I can definately feel where it's sore.

I figure wrist wraps will help but won't help my grip strength as much? I guess I'll start using wraps when doing heavy heavy cleans

[Phildude]

I love cleans alot, and I kinda want to throw snatch in there too, but I think that would take away from the other 3 big lifts.
Is there any way snatch helps your other lifts (besides the deadlifting it part)? It helps develope speed I'm thinking and your explosive force.

[Doc.Sust]

I love cleans alot, and I kinda want to throw snatch in there too, but I think that would take away from the other 3 big lifts.
Is there any way snatch helps your other lifts (besides the deadlifting it part)? It helps develope speed I'm thinking and your explosive force.

i have tried to do this when i was a kid, the snatch is SOOOOO much technique, the clean will develop all the speed you need, unless you plan on competeing in olympic lifts, there is no purpose for the snatch

[Doc.Sust]

no I just did them regular, no gear no belt.

My wrist (surprisingly) doesn't give me too much trouble with cleans, although I can definately feel where it's sore.

I figure wrist wraps will help but won't help my grip strength as much? I guess I'll start using wraps when doing heavy heavy cleans

wrist wraps help grip strength tremendously. wrap your wrist as tight as possible ,until it feels like you are cutting off the circulation, with this pressure, your fingers automaticaly clench, wrist wraps do help your grip a whole lot

[Phildude]

Been gone for a while, I think I'm going to start this bad boy up again in a couple of weeks, recently I've been doing a friend's bb/powerlifting routine to kind of get into it again (injuries), but now I think I'm healed, no problems for a while, so once I finish this routine I'd like to go into this one again. I just have to get my form down again for cleans as it went to not good.
I've been having problems lately staying in the weightroom consistantly cause I'm a moron, so keep me accounted for!

Thanks for your help Doc