Opinions on slight change to 5x5

[Espo]

I am going on my last week of my 5x5. It took me longer than 9 weeks because I can only lift twice some weeks due to school (masters program) and bjj/mma practice. That being said I think this is the best way for me to train given the loading and deloading parameters. It is also not too much different than how I lifted before, I just like this structure. I may or not go right into my second 5x5. Chances are I will take a week off then go right back into it, but this time I think I am going to replace rows with either Romanian deadlifts or snatch grip deadlift (leaning toward this one) and replace chins/pulls with power cleans because I think 3 is a good rep-range for power cleans. Thoughts on these changes?

 

[Lusst]

I say give it a shot, you'll know what and what doesn't work.

 

[SmashiusClay]

Replace chins/pulls with powercleans?

That's like saying you're replacing bench with squats, both are great exercises but they have sod all to do with each other - one's an explosive lower body exercise, the other's an upper body pull.

Same thing with replacing rows with snatch grip deadlifts.

Another worrier is you want to take out all the upper body pulling motions, a bad idea as you need them to balance out the pressing. If you want to put cleans somewhere they need to replace deadlifts (this is the variant I'm doing at the moment, alternating deads one week and cleans the next).

 

[Espo]

Yeah I know their different, but I just wanted to mix it up a little. I am burnt out on chins/pulls with weight and I just wanted to change it up some.

 

[Mark Limbaga]

Afte a 5x5, you can go straight into a strength progresion, PM smashius for the copy

you can replace squats with GMs, deads with clean pulls, rows with power cleans..

 

[AnOddParadigm]

I recommend trading rows with powercleans and keeping the pull-ups/chins. That is a more standard substitution. Also, trust me, you do not want to add more deadlift variations to you routine. One work set of deadlifts for 5 reps is enough for a week since you are our of the novice phase

 

[aries]

I recommend trading rows with powercleans and keeping the pull-ups/chins. That is a more standard substitution. Also, trust me, you do not want to add more deadlift variations to you routine. One work set of deadlifts for 5 reps is enough for a week since you are our of the novice phase

Or you could trade the chins for face pulls or rows. I wouldn't add much powercleaning if you are deadlifting. One or the other, but if you do both do the powercleans first whilst fresh.

Moving to the three rep range is good not only for powercleans but also for strength, and if your worried about volume just increase the sets to say 10 over time. Start at 7 sets and work up week by week.

 

[Klotz]

Afte a 5x5, you can go straight into a strength progresion, PM smashius for the copy
.

What do you mean a strength progression? I thought 5x5 was basically a strength building program in itself?

 

[Madmick]

I think he meant to say power progression, Klotz.

Just a typo.

 

[fivetwenty0ne]

I say if u cant fit it in for the week make the week longer. Make the workout every 2 days. like Monday, Thursday, Sunday, next session Tuesday, Friday, Monday and so on. Thats just what i would do if i couldn't fit it all in in one week.

 

[Mark Limbaga]

What do you mean a strength progression? I thought 5x5 was basically a strength building program in itself?

another power phase, yes its more semantics in reality

 

[Espo]

I am still thinking about doing OLAD before the next 5x5. If I do that then I will just do those exercises (cleans, deadlift variations etc.) during the OLAD period and keep the 5x5 the same.