Lifting again...

samuelf

Been a while since I lifted because of injuries and because I wasn't arsed going back. But now I am. Can't remember the numbers exactly from 2 years ago but something along the lines of bench 90kg, squat 130kg and deadlift 190kg (also did military presses but cannot remember the number). Was happy with that until I hurt my back and that was that. I was following Wendler's program - is this still in people's good books or am I way out of touch?

What I want to do is three days per week. And just the lifts above. And I'm happy to start from the very bottom again, well to be honest I have no say in this, I have to start from the bottom. Would the Wendler program be beneficial to start off with or is there another program I 'should' be following?


Thanks.

spodoinkle

Start with stronglifts or starting strength, I was on 531 and injured myself, after 6ish months of recovery I went back to 5x5 and its the best thing I ever did, my back is now stronger than before.

samuelf

Thanks. Had a look at Starting Strength and I like the simplicity of it except for one exercise - the power clean! Just never liked that exercise (as in, I just never felt comfortable doing it). Obviously I can try and incorporate it but is there any alternative to the power clean?

runawaybishop

Pull ups would work, or rows.

Brian?

Is your only objection to power cleans that you don't like them? This sounds like an excellent reason to do them.

I am pretty sure there are versions of SS that replace power cleans with barbell rows. If you really don't want to do power cleans do barbell rows. Proper strict barbell rows though, you'll see them referred to as Pendlay rows a lot.

Chin/pull ups can be done supplementary to SS but I wouldn't go looking beyond power cleans or rows for your main pulling exercise.

googled eyes

Maybe Brian? could help back up or say no to this?

Could The High Pull be a good move to use instead of the clean?

Say if someone's working to get their wrist mobility better for cleans. Could they use the HighPull as well as Pendlay Row? Until their wrist/shoulder mobility was good enough to Clean correctly.

LuckyLloyd

googled eyes wrote: »

Maybe Brian? could help back up or say no to this?

Could The High Pull be a good move to use instead of the clean?

Say if someone's working to get their wrist mobility better for cleans. Could they use the HighPull as well as Pendlay Row? Until their wrist/shoulder mobility was good enough to Clean correctly.

I'm currently doing Clean High Pulls as a substitute for Power Cleans. I'd absolutely recommend them. Easy to grasp explosive hip opening movement. Doing a bunch of them before beginning a Clean progression should also remove the tendency to make the clean a reverse curl type disaster.

googled eyes

LuckyLloyd wrote: »

I'm currently doing Clean High Pulls as a substitute for Power Cleans. I'd absolutely recommend them. Easy to grasp explosive hip opening movement. Doing a bunch of them before beginning a Clean progression should also remove the tendency to make the clean a reverse curl type disaster.

Sounds good. I really want to get into Cleans but my wrist mobility is terrible.

The explosive nature of the High Pull seem like a good starting point to me also

Brian?

googled eyes wrote: »

Sounds good. I really want to get into Cleans but my wrist mobility is terrible.

The explosive nature of the High Pull seem like a good starting point to me also

A high pull is an intermediate step to doing cleans, not a replacement IMO.

Brian?

googled eyes wrote: »

Maybe Brian? could help back up or say no to this?

Could The High Pull be a good move to use instead of the clean?

Say if someone's working to get their wrist mobility better for cleans. Could they use the HighPull as well as Pendlay Row? Until their wrist/shoulder mobility was good enough to Clean correctly.

If it was me I'd do Pendly rows as one of my main lifts and work on whatever is holding you back on power cleans as an accessory.

googled eyes

Thanks Brian.

I've done Pendlay rows in the past and enjoyed them.

Just need to sort out my wrists I guess, just can't comfortably get into the rack position. Can get my elbows up grand just my bloody wrists