Journal

[jproudj]

Originally Posted by RoyceDa59

Wouldn't cleaning on a smith rip your rotators out lol?

I was in a similar situation to you i.e. only had a smith at my gym, for squats I found it better using dumbells (gripping one in each hand and squating down) rather than injuring my spine on the smith.

Yeah I've done that before, problem is you need a lot of weight to do that and the dumbells only go up to 30kg. I don't mind the smith to be honest, but I'd much rather have a freeweight squat to help my deadlift.

[dannyboy9]

Originally Posted by jproudj

Haha do I sound that retarded?! What I meant was freeweight cleans into a front squat. Cleans on a smith would be crazy. I'm sure someone has tried it though.

I found a good exercise the other day for strength conditioning/GPP/whatever - 'The Bear' - clean -> front squat -> front shoulder press -> back squat -> back shoulder press -> repeat. I haven't done it yet though...it's a good 'finisher' I hear...

No retarded, I just didn't understand what you were trying to say with your choice of words and the order you used them in. I'm horrible at interpreting things through reading, I'm a verbal person.

I thought you were doing Cleans on the Smith, that's why I was like "what?!"

"The Bear" sounds like something I might enjoy and gain from. I wouldn't mind doing that every other session. Maybe 2x5?

[jproudj]

Yeah I don't know really, I haven't tried it but apparently it's very taxing - although, obviously depends what weight you use!

[dannyboy9]

I would believe that those types of exercises that contain multiple exercises packed as one rep would require the athlete to leave the ego at the door and lower the weight. I'm sure the potential injuries one can attain are numerous.

[jproudj]

This workout wasn't great, I had hardly any sleep and restricted time so didn't get much done. No deadlifts because I knew I didn't have the energy.

Power Cleans/Front Squat 30kg 1x5 40kg 1x5 50kg 4x5
Power Cleans 50kg 2x4
Supinated Pull Ups 2x9 1x5
Pendlay Rows 40kg fixed bar 3x8

Powercleans are 63.5kg with the bar, nothing great I suppose but I like doing them, probably favourite exercise now! If I can get to 80kg for reps over the next few weeks I'll be happy. If you hit those with deadlifts your traps will burn the day after. Front squats are weak but my legs are weak, and I can only squat what I clean lol. I couldn't be assed with putting the weights on the olympic bar again for rows so it was too light, nevermind I was knackered.

[jproudj]

Bench 70kg 3x5
Bent Press 14kg 1x8 16kg 1x8 18kg 1x5 18kg 1x4 (more a one arm shoulder press than an old school bent press)
Dips 12kg 4x5
Plate Raise 15kg 3x8
Cable Rear Fly 7.5kg 3x10
Pushdowns 30kg 1x30 1x20
"The Bear" 20kg 1x10 - not a good idea on push day methinx...