basic barbell complex?

dlew308

dlew308

Well-known member
Hello peeps,

It's been awhile since I posted ^_^ ... I still workout, was on/off/on SL5x5 til my knees acted up.
Anyone tried this? Invalid Link Removed
I can't get past hang clean, my forearms give out. So i rest and try a few til failure then rest and start over.
I am doing 95lbs, which aint heavy, but I guess my hang cleans are weak. I'm just looking to continue with my fat loss and keep any muscle.
 
dlew308 said:
Hello peeps,

It's been awhile since I posted ^_^ ... I still workout, was on/off/on SL5x5 til my knees acted up.
Anyone tried this? Invalid Link Removed
I can't get past hang clean, my forearms give out. So i rest and try a few til failure then rest and start over.
I am doing 95lbs, which aint heavy, but I guess my hang cleans are weak. I'm just looking to continue with my fat loss and keep any muscle.
Click to expand...

That's fine, but just realize that that is more of a cardio workout than anything else. You aren't going to see noticeable strength gains from a routine like that, but you will work up quite a sweat I'm sure. One caveat: Those "jump shrugs" seem a little idiotic to me and seem to be inviting injury.
 
I do barbell complexes at the end of each training session.

I don't count them at all in my overall lifts... but I still try to do more over time.

I keep it simple but change up once in a while.

For example, right now I do:

95 pounds x 5 reps for 3 rounds, for time (short break only between rounds):

Deadlift x 5
Front Squat X 5
Press X 5
Back Squat X 5

or something like

Deadlift
Front Squat
RDL
Press
Back Squat



I also subscribe to the ideology of 'crawl before you run'. These will get brutal..especially after a regular training session. I'm doing it just for conditioning since mine sucks.
 
I use the sled and prowler a lot too. Complexes at end of week is pretty good if you don't want to risk overtraining, but it should be light enough anyhow when it's done. Right now these are my only form of cardio.
 
The problem with this kind of 'workout' is that you're only as strong as your weakest lift. There's no accomodation for different movements - i.e. you should be stronger on deads than cleans, but only use a weight that you can clean.

As pointed out, this kind of complex is cardio. I mean look at the guy teaching it in that video...
 
dlew308 said:
Thanks for the replies!

I like your complex Gutterpump.... What's your regular workout?
Click to expand...

I usually train 5/3/1 but I'm jumping back into SS again now to reap some quick strength gains while I bulk.

Here's a log I've started:

Invalid Link Removed
 
They are great, especially for those with more athletic goals
 
dlew308 said:
I am going to try out the 5/3/1
Click to expand...

5/3/1 is fairly advanced in that it's meant for people who have already peaked their strength gains through traditional linear programs.

It's a program intended to make very slow but steady and ongoing strength gains, for people who eventually hit a limit with their recovery, etc.

Depending how advanced you are, I would look into Bill Star's 5x5, SS, or Greyskull LP

If you're squating close to 400, then 5/3/1 may be for you.
 
In most of my own and my workouts put together for clients I include complexes, but under a different format.

The core lifts are performed first, 2-3 major lifts with 3-5 sets.

Then, there will be one to two complexes made of varying ancillary lifts, core work, prehab, etc.

Barbell complexes are fine for conditioning, though I find it hard to suggest incorporating an olympic movement into them, due to the complexity of the movement and the need for near-full recovery when doing olympic movements.

Br
 
Gutterpump said:
5/3/1 is fairly advanced in that it's meant for people who have already peaked their strength gains through traditional linear programs.

It's a program intended to make very slow but steady and ongoing strength gains, for people who eventually hit a limit with their recovery, etc.

Depending how advanced you are, I would look into Bill Star's 5x5, SS, or Greyskull LP

If you're squating close to 400, then 5/3/1 may be for you.
Click to expand...

I didn't get close to 400 but it did wipe me out pretty much every workout day. I will look into the others, thanks!
 
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