Orders in which exercises should be done? - Ausbb

gents.bond · 14-06-2010, 09:45 PM

G'day All,

I have been doing Rippetoe's starting strength workout. As many of you must be knowing one of the workout involves squats, press and power cleans. Today i got one of the trainers at my gym to check my technique specially for squats and power cleans. and i do 3 sets of 5 reps for squat, followed by 3 sets of 5 reps for press and then 5 sets of 3 reps for power clean. The trainer recommended that i should do power cleans first as its an explosive exercise and after doing squats and press I have already spent much of my energy. i dont know .. whether that makes any sense or not?? Any suggestions and opinions??

PowerBuilder · 14-06-2010, 09:52 PM

doesn't sound too bad. You need a bit of time between the cleans & squats. So yeah...cleans -> presses -> squats

NPR · 14-06-2010, 09:55 PM

It does not matter. But I would would be doing cleans then press then squats as mentioned above.
Posted via Mobile Device

Fadi · 14-06-2010, 10:08 PM

Or you could do squats, cleans, then finish with press. When you're ready to train you're ready to train. I've done squats last and I've done squats first; both work.

Fadi.

gents.bond · 14-06-2010, 10:21 PM

thanks a lot guys .. i m lucky to be in the company of experienced lifters !!

trofius · 14-06-2010, 10:27 PM

I would do the press first as you can hurt your back if it is already tired form earlier exercises

then cleans, and then squats., usually i do cleans and deads, cleans make a great warmup for deads, you tend to do more reps with squats.

gents.bond · 14-06-2010, 10:35 PM

well good point .. i was actually about to ask that i have a bit of a concern with press. so far its alright but i m worried i wont hurt my lower back while doing press. I am trying to lift in a same plane ( over head.. moving my head back and forth while the bar is going up) May be its just a matter of time when i will get use to this exercise. My trainer suggested we need strong oblique muscles for press it protects the back, I m doing cable woodchops to get stronger obliques??

Fadi · 14-06-2010, 10:46 PM

Weighted back extensions, (not hyperextensions) would be another powerful tool to use to strengthen the whole lumbar region of your back.

Fadi.

gents.bond · 14-06-2010, 10:59 PM

Quote:

Originally Posted by Fadi

Weighted back extensions, (not hyperextensions) would be another powerful tool to use to strengthen the whole lumbar region of your back.

Fadi.

Thanks Fadi .. yeah this exercise was one of my favourites .. i was doing it with 20 kg weight 3X10 reps. but yeah ever since i m doing rippetoe i have stopped doing it. but surely i will get it back into my routine!! thanks heaps!

dave · 14-06-2010, 11:05 PM

With starting strength there should not be so much volume in it that your back is in trouble, if you are finding that so then you obviously have a erector problem (weakness, injury).

14-06-2010, 09:45 PM	#1 (permalink)
gents.bond Member Join Date: Oct 2009 Location: Melbourne Gender: Posts: 88	Orders in which exercises should be done? G'day All, I have been doing Rippetoe's starting strength workout. As many of you must be knowing one of the workout involves squats, press and power cleans. Today i got one of the trainers at my gym to check my technique specially for squats and power cleans. and i do 3 sets of 5 reps for squat, followed by 3 sets of 5 reps for press and then 5 sets of 3 reps for power clean. The trainer recommended that i should do power cleans first as its an explosive exercise and after doing squats and press I have already spent much of my energy. i dont know .. whether that makes any sense or not?? Any suggestions and opinions??

14-06-2010, 09:52 PM	#2 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,166	doesn't sound too bad. You need a bit of time between the cleans & squats. So yeah...cleans -> presses -> squats __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

14-06-2010, 09:55 PM	#3 (permalink)
NPR Active Member Join Date: Aug 2009 Location: Melbourne Gender: Posts: 1,133	It does not matter. But I would would be doing cleans then press then squats as mentioned above. Posted via Mobile Device __________________ Bigger Faster Stronger

14-06-2010, 10:08 PM	#4 (permalink)
Fadi Super Moderator Ausbb's resident Yoda Join Date: Jul 2009 Gender: Posts: 3,415	Or you could do squats, cleans, then finish with press. When you're ready to train you're ready to train. I've done squats last and I've done squats first; both work. Fadi. __________________ Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

14-06-2010, 10:27 PM	#6 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	I would do the press first as you can hurt your back if it is already tired form earlier exercises then cleans, and then squats., usually i do cleans and deads, cleans make a great warmup for deads, you tend to do more reps with squats. __________________ Mick..yes another one there are hundreds here..! Currently 74kg, 173cm ~15%bf, 1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90 6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70 http://ausbb.com/member-training-dia...ys-2010-a.html

14-06-2010, 10:21 PM	#5 (permalink)
gents.bond Member Join Date: Oct 2009 Location: Melbourne Gender: Posts: 88	thanks a lot guys .. i m lucky to be in the company of experienced lifters !!

14-06-2010, 10:35 PM	#7 (permalink)
gents.bond Member Join Date: Oct 2009 Location: Melbourne Gender: Posts: 88	well good point .. i was actually about to ask that i have a bit of a concern with press. so far its alright but i m worried i wont hurt my lower back while doing press. I am trying to lift in a same plane ( over head.. moving my head back and forth while the bar is going up) May be its just a matter of time when i will get use to this exercise. My trainer suggested we need strong oblique muscles for press it protects the back, I m doing cable woodchops to get stronger obliques??

14-06-2010, 10:46 PM	#8 (permalink)
Fadi Super Moderator Ausbb's resident Yoda Join Date: Jul 2009 Gender: Posts: 3,415	Weighted back extensions, (not hyperextensions) would be another powerful tool to use to strengthen the whole lumbar region of your back. Fadi. __________________ Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg. Last edited by Fadi; 14-06-2010 at 10:48 PM.

14-06-2010, 11:05 PM	#10 (permalink)
dave Active Member July10MOTM Join Date: Mar 2010 Location: Melbourne, Victoria Gender: Posts: 4,803	With starting strength there should not be so much volume in it that your back is in trouble, if you are finding that so then you obviously have a erector problem (weakness, injury).