I have 1 week left on my current program I running, then I'll do 531 but move the accessory work around to get a bit more frequency.. ie- squat accessory on deadlift day etc
but I'm loving them and I'll put them with OHP day
Pretty sure Wendler has said this before with the BBB assistance template. Squats as 5/3/1 then Deadlift or variation of for 5x10. Opposite for your deadlift day.
It depends what type of Clean you're doing as to where it would be best placed. Hang Cleans or muscle Clean do it on an OHP day. Or power cleans on one of your lower body days.
So if its to smash your shoulders then add it on OHP day. If it's to get better at Cleans or increase something like triple extension ability then Lower days.
I do them on shoulder day aswell after ohp. Heavy as fuck, either for 5 triples or 10 cluster singles at 90-95%.
My split is upper lower rest upper lower.
Lift wise its OHP, SQUAT, BENCH, DEAD.
I find the cleans supplement/aid the deadlift, so i dont need to devote too much specialisation to the deadlift on friday and can throw in moar squats.
You pretty much wont need to do shrugs either.
I'm not sure why people do this for shoulders. It doesn't use shoulders at all, if you do use your shoulders, you are not doing it right. Correctly done it hits traps really hard and lats too.
I'm not sure why people do this for shoulders. It doesn't use shoulders at all, if you do use your shoulders, you are not doing it right. Correctly done it hits traps really hard and lats too.
Love them, haven't done them for a while cause they can be brutal on the shoulder.
I'm not sure why people do this for shoulders. It doesn't use shoulders at all, if you do use your shoulders, you are not doing it right. Correctly done it hits traps really hard and lats too.
not sure that id agree with that, it does just about every muscle
It's an explosive upright row with the decreased chance of injury thanks to the most dangerous point of the standard movement coincidentally being the point at which you pull yourself under the bar in order to catch it.
The act of shrugging yourself around and under the bar is quite stressful on the external rotators of the shoulders
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