Switching out some lifts

[bruteforce]

First, I love this current routine. I've made good progress on it, and like the setup. I do however have a few questions, mostly pertaining to working around my knee that I busted up a few months ago.

Current routine

Monday
Power cleans – 10 singles in 5 minutes
Squats 20 reps over 3 sets
Push Press 3 sets of 5
Farmers Walk 2 sets @ 100 feet

Wednesday
Deadlift 10 singles in 10 minutes
Goblet Squat 3 sets of 8
Bench 20 reps over 3 sets
Chin up 3 sets of 5

Friday
Clean and Press – 10 singles in 5 minutes
Squat – 3 sets of 5, lighter, form work
Squat – 20 rep breathing
Dips – 5 sets of 7 (goal is 5 sets of 10)
Tire flips


Progress so far
+ 25 reps on dips
+ 20 pounds on squat and fixed form, making depth
+8 reps on cleans @ 165, + 10 pounds max single
+ 10 pounds on push press
+ 7 singles @ 405 for deadlift, haven’t tested max yet
+ 6 reps @185 on bench, max still the same

Questions:
1 Move to power cleans once a week
2 Replace push press: Military or BTN, standing or seated
3 Rep scheme
4 Bench more often
5 Rows?

1. I think moving power cleans to once a week may help my knee heal up better. These put a lot of stress on the hamstring and calf and tend me make the left knee sore.

2. These are the main thing that keeps the knee in pain. What would be the best to sub in for it

3. I feel like my rep scheme is all over the map. This may not be an issue, but I wanted to ask some of you who actually know what you are doing. For instance, 20 rep squat came out of no where, one of those things I read about and added for no real reason. Not sure if its good, bad, neutral.

4. My bench creeps slowly. It often feels like I’m not going anywhere at all with it. Its not one that I care a whole lot about, but I do want it stronger and I’ve read several places that more volume can help. I suppose I am wondering if it would help to switch between bench and OHP every other session.

5. Do I need rows? With the power cleans and the deadlifts and the tire/yoke work I do, I’m not sure my back needs much more, but I don’t do much pulling in the same plane as bench, so I wanted to ask.

[austin.j.taylor]

Originally Posted by bruteforce

Questions:
1 Move to power cleans once a week
2 Replace push press: Military or BTN, standing or seated
3 Rep scheme
4 Bench more often
5 Rows?

1. I think moving power cleans to once a week may help my knee heal up better. These put a lot of stress on the hamstring and calf and tend me make the left knee sore.Swap out with Rows

2. These are the main thing that keeps the knee in pain. What would be the best to sub in for itRows or chins and pullups

3. I feel like my rep scheme is all over the map. This may not be an issue, but I wanted to ask some of you who actually know what you are doing. For instance, 20 rep squat came out of no where, one of those things I read about and added for no real reason. Not sure if its good, bad, neutral.If everything is the same as far as rep scheme, you tend to master that rep range. I personally like varrying the rep ranges to be more well rounded.

4. My bench creeps slowly. It often feels like I’m not going anywhere at all with it. Its not one that I care a whole lot about, but I do want it stronger and I’ve read several places that more volume can help. I suppose I am wondering if it would help to switch between bench and OHP every other session.I would hit triceps harder. 90% of sticking points on bench and OH is tricep.

5. Do I need rows? With the power cleans and the deadlifts and the tire/yoke work I do, I’m not sure my back needs much more, but I don’t do much pulling in the same plane as bench, so I wanted to ask.I personally dont like rows, nor do I feel they are particularly effective for me. I much prefer cleans, chins, and pullups with the occasional close grip lat pulls for back work. Yoke and Farmers also help those stabilizers.

My comments in bold.

[BendtheBar]

1) I agree with Austin here. Add a row. Dumbbell rows or barbell.
2) Have you tried seated military presses with a back, like a very high incline?
3) My recommendation is to zero in on a progression approach that appeals to you. Rep schemes to me are secondary. I have been able to gain a lot of strength in just about any rep range. I know this sounds vague. Pick a progression method and goal that you like. I could present quite a few if you need ideas.

I am the opposite of Austin. I like the same rep ranges. This just goes to show that the differences between two lifters can be big, so an approach has to fit you first and foremost.

4) Maybe it's time to try something more Fazc-like...5 singles with a 5x5. Or to try a second press day focusing on close grips or another triceps heavy press.

5) The back can handle a lot. Do you need them? Not necessarily, but I do believe you can never have enough back strength.

As always, just tossing out thoughts.

[bruteforce]

Thanks for the feedback Austin and BtB. Here's what I think I will try for the next month.

1. Sub in BB Rows for power cleans on Monday. I suck at BB rows, so its probably time I get better at them.

2. Seated Military Press instead of push press

3. Solidify the reps that I use for the lifts so I can easily measure progress. This isn't too difficult, the main thing that makes it weird is the goal of 20 reps over 3 sets on some lifts and 3x8 type goals on others. Whatever the goal, I'll be sure to measure progress by it.

4. If the 5 pound jump this week feels like an elephant is sitting on the bar, I'll give this a try for sure.

5. Good to know. I would rather work my back than most anything else, I had just been worried I might over work it.

[BendtheBar]

Originally Posted by bruteforce

5. Good to know. I would rather work my back than most anything else, I had just been worried I might over work it.

I can usually tell on deadlifts if my upper back is getting too much work. It will feel weak on warmup sets. Just keep an eye on this and it should be all good.