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Old 11-30-2009, 09:13 AM   #13
BRaWNy
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Quote:
Originally Posted by MuscleandBrawn View Post
Thanks for the advice. I did 6 rep sets yesterday, and yes...I am very new to them as an exercise. I am used to rest-pause or cluster training, so low reps are not an issue.

I do deadlifts and heavy overhead presses on that training day. My deadlifts are 5 to 8 singles around 80 to 85%. Could I do the deadlifts first?
When you mentioned high reps, I thought you ment higher reps than 6, maybe 8 or 10 or so.
6 reps are not so bad for hang cleans, but I think they should be kept rarely and maybe better after you improve your technique and become very familiar with the movement.


When you do Deadlifts first, you become fatigued at the musclegroups of the posterior chain, and this can have sometimes a negative effect on technique in hang cleans.
When you do hang cleans before Deadlifts, your performance on them will be very good, and the same in Deadlifts after, because power movements like cleans, prime your CNS.
I used to do power cleans after Deadlifts, but lately when I do power cleans I do them before, and they never played a negative role to the Deadlifts after them, actually my performance on Deadlifts became better, or at least, there was no changes in performance between doing Deads alone or first and doing them after power cleans.

Anyway, I think this day with Deadlifts is your light day, so maybe there is no reason to bother, if you feel that your strength is gonna decline on Deads if you will be fatigued from hang cleans, but that would not happen.
Once you get familiar for 1-2 training days like this, you will see that you will keep doing well at Deads, like you do them first thing.

But if you don' t want to do hang cleans in the power fashion, to get more efficient to use the high threshold motor units etc and for power, and you want to do them as Muscle Cleans, where you emphasize more with the muscles in the movement and not power etc, then this is another story and you can do them after deads or relative musclegroup exercises.

I hope you can understand what I wrote.
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