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Old 01-02-2011, 08:18 AM   #1
Carl1174
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Default Best 4 Strength/Power moves...

I am going to be doing a mixture of different things in my next routine, but I am dedicating one day to overall strength and power maintenance. I am just wondering everyones thoughts on the best 4 moves.

I was gonna do Squat/Bench (or Dips)/Pull ups/Deadlift, but i really like Power Cleans too (and i suck at Deadlift), so i would like to know what the members here would think would be the best 4 to hit the whole body in one day (they were all going to be 3 sets 8,6,4 reps)

Thanks for any advice

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Old 01-02-2011, 09:50 AM   #2
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I like power cleans are a solid choice. With squats, bench or dips, pullups and power cleans you 4(or 5) great basic lifts. You could also A/B things every other week if there are other lifts you enjoy and would like in the rotation.

One question...any thoughts about an overhead press lift?
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Old 01-02-2011, 10:24 AM   #3
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Abaddon curl press (lol). You might like to do it the 'explosive' way... clean and press, I think it's called...
The rest are solid.
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Old 01-02-2011, 10:27 AM   #4
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Wel i was originally gonna do the 4 lifts from 5/3/1 and have the O/H Pressing in there too, but i wanted to keep it down to 4. but i think doing the A/B could be a great idea.

A= Squat/Bench/Pull ups/Deads
B= Squat/Dips/PC's/OH Press
what do you think ???

Carl.
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Old 01-02-2011, 10:30 AM   #5
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Quote:
Originally Posted by Carl1174 View Post
Wel i was originally gonna do the 4 lifts from 5/3/1 and have the O/H Pressing in there too, but i wanted to keep it down to 4. but i think doing the A/B could be a great idea.

A= Squat/Bench/Pull ups/Deads
B= Squat/Dips/PC's/Rack Pulls

what do you think ???

Carl.
I am a huge fan of A/B's when working with limited time or exercises.

My opinion is that if you suck at deadlifts, or hate them, just keep them out for a spell while you are getting back in the groove. You're not a powerlifter. You could alternate between power cleans and pullups for back, and use the fourth exercise for overhead presses.

If your goal is max strength, then I would use deads. But with that said, the explosive of power cleans makes them a very good deadlift replacement.

Is your primary focus muscle building, while keeping or building strength?
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Old 01-02-2011, 10:37 AM   #6
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Quote:
Originally Posted by BendtheBar View Post
I am a huge fan of A/B's when working with limited time or exercises.

My opinion is that if you suck at deadlifts, or hate them, just keep them out for a spell while you are getting back in the groove. You're not a powerlifter. You could alternate between power cleans and pullups for back, and use the fourth exercise for overhead presses.

If your goal is max strength, then I would use deads.

Is your primary focus muscle building, while keeping or building strength?
Well mt main aim at the minute is to get some fitness back while maintaining strength and hopefully building a bit of muscle. Perhaps i could drop the Deads for a while as i dont really enjoy them as much as the other lifts.

I think your idea of PC's one week Pull ups the next and on OH press (One standing one seated i think) each week would be good. I will be doing a full body hypertrophy day each week as well, so it would be good that way as all body parts would be getting equal attention

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Old 01-02-2011, 12:15 PM   #7
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Just a little suggestion:

i would do power cleans first in my workouts since its a full body movement and requires you to be explosive. its pretty hard to be explosive after you go hard on squats.

but the workout plan looks good.
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Old 01-02-2011, 01:22 PM   #8
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I would do it like this
1. Power cleans - really fires up the CNS
2. ATG Squat into a BHN PP - Takes some practicing but are a great power movement.
3. High rep deadlifts, speed
4: Dips.
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Old 01-02-2011, 03:45 PM   #9
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I am not reading the aboves posts, but posting 4 exercises

1. Squat
2. Deadlift
3. Power/Hang Cleans
4. WGPU
5. BB Bench

Kinda hits each muscle group hard.
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Old 01-03-2011, 02:59 PM   #10
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I just didnt know whether 5 power moves in one session would be a bit much

Carl.
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