Squat and clean Frequencey.

[scubajunky]

New PB 195kilo BS @ 90kg Back Squat @90kg BW
My Squat PB was 170kg @90 and I have been stuck here for a year.
Ok SO I have been following this routine for about 6 weeks now and had to take one week off due to illness.

Monday /
Heavy back squat 160kg 3x3 sometimes 170kg To parallel.
Powerclean + Push Press 3*3-5
Some kind of row 3x8-10

Tuesday
Backsquat 110kg 3x5 reps ( started at 100kg / now built up to 120kg sometimes 130kg) Full Squat
Rotator cuff work
Powercleans and strict Military 60 *5

Wednesday
Front Squat 3X3 @ 60kg ( 50% Max) for the first few weeks.
I now work up to a top single
Powercleans 3x5 @70kg
Row 3x10
Benchpress of some kind 3*8

Thursday.
Backsquat 110kg 3x5 reps ( started at 100kg / now built up to 120kg sometimes 130kg) Full Squat
Rotator cuff work
Powercleans 3*3

Friday.
Backsquat work up to a single.
Push press work up to a tough 3*3 or 3*2
Powercleans 3*5


I initially was doing daily speed deads at 60% of max and have now dropped them for powercleans.
How should I tweak this programme ? Generally Mon,weds,fri are med to hard sessions and tuesday and thursday are nice an easy / med.
I have put 25kg on my backsquat in less than two months doing this and love the programme, sometimes though I feel terrible in the evening after training and just want to curl up. I probably do a little more if I 'm honest than whats down here to, such as additional pull ups say three times a week.
how should I tweak this for best effect for strength and should one do powercleans 5 days a week ?
Thanks in advance.
_________________
All things are possible for he who believes!

[stevens]

So you do maybe 9 or 10 reps @ 80% of your max each week, and 30 @ 55%.

Change that to 25 or higher @80% each week and drop the other 30 reps @55%. EG. mon 4X3 wed 5x3 fri 6x1-2 (80% plus)

Train your front squat more as well. 195bs 120fs ? That's quite a gap.

[scubajunky]

Thanks mate, I think I do a little more pressing than I noted down on reflection. Also my FS PB is 140kg.

[scubajunky]

SO is it ok to do cleans every day with squats or not? Are squat cleans better than power cleans? I'm not an olympic lifter by the way just a strength enthusiast !

[stevens]

It depends on whether (a) You can handle the workload (b) Where your lifts are in relation to one another. Without knowing you I'm going to assume you probably need to work on the clean and front squat.

Generally it's up to you how you split the workload weekly, daily, monthly etc but I would say that patience is a virtue especially the closer you get to your limit. Take smolov, for example: you set the precedent for your progress by doing such an extreme amount of work. That is, it would be unprecedented for many people to put 100lbs on any lift on a 6 week scheme. If you fit the bill, take the punishment and become superman for a short while before taking an extended deload OR bide your time and become consistent (or stagnant for the impatient)

Diet, natural talent/potential and enthusiasm are, to my mind, more important than scheming your way to 'strength'- if that is the case- no amount of scheming will defy the laws of nature. Be the best you can be at the pace appropriate for you personally and try not to make yourself blue in the face, where 'broken' is the opposite of strength and health.

Good luck!

[azolylifter]

I would say that squatting everyday would be doable, but I don't think I would clean everyday. At the very least, alternate full cleans with power cleans. All the work on the legs might be too much to recover from.

[Fossil]

I think you can clean every day.
You just might want to lower your squat volume, or adjust your training schedule to have days of higher volume for each lift spaced far enough apart so they don't interfere.
Or squat first one day, clean first the next.
You might try it for a few months and see how things turn out.

[Fossil]

SO is it ok to do cleans every day with squats or not? Are squat cleans better than power cleans? I'm not an olympic lifter by the way just a strength enthusiast !

Don't do power cleans every day.
I tried it for a little while and my knees hurt so bad it affected my sleep.
I PMed John Broz (to see if I was just going to be wasting my time and making my knees ache, lol) and he basically said it was a bad idea and if you're going to do high frequency, switch to full cleans.

[Mike F]

Maybe think about switching to the full clean. Considering you'd be FS the weight up that extra work may have bonus carry over to your BS. Another option may be to shoot for different PB's other then 1RMin the BS. What do you do for 5? 3? 10? 7? ect. when I stall out at a PB max, I do more volume and have fun trying to do best 5x5 or best triple.