Can I replace power cleans (or rows) with pullups/chins?

[MegaVovaN]

Hello all, I've been doing SS for a little over 2 months. Never really did power cleans. I read in SS FAQ that I shouldn't do them if I don't have somebody to train me proper movement. The faq recommends doing rows (pendlay rows?) instead of power cleans.

Can I do weighted pullups/ chin ups and maybe hammer grip instead of rows/pcleans?

I've been doing weighted pullups/chins 5 sets of 5 for couple weeks now (up to bw+12.5 lb) and it's pretty easy. I'm adding about 2.5 lb every 2 workouts. I am doing pull ups or chins every training day (so 75 weighted pulls/chins a week).

Is that okay, or should I stop pullups and do rows? I love pullups.

 

[Deeko]

pullups are a great excercise, but totally different from cleans.

 

[presidentender]

You can do whatever you want. Pull-ups are wonderful. Rows will hit many of the same muscles, but the focus will be slightly different. If what you are doing right now is giving you satisfying progress and you aren't bored, you don't have to change.

If you are bored or plateaued, and if you have time, you could try throwing in dumbbell rows (or barbell rows, or cable rows, or standing rows or actually getting in a rowboat) on top of your pull-ups: you won't be able to do as much weight on your second exercise, of course, but you'll feel great and you'll be buku jutsu strong. If you have low body fat (and this is a great vanity, I know) try flexing your back in the mirror after a workout involving both pull-ups and a row variant. Pumped, you'll look and feel like a Mr Olympia contender. It's great positive feedback to get out to the gym.

 

[KoolDrew]

Squat
Bench
Dead
Pull-Ups

Squat
OH Press
Rows
Dips

Idk... something like that. I just added dips for the hell of it.

 

[MegaVovaN]

Originally posted by: presidentender
If what you are doing right now is giving you satisfying progress and you aren't bored, you don't have to change.

Bingo. Then I'll just leave everything as is, because I'm not bored and am adding weight no problem.
I'll throw in rows when time comes, though. Right now I can't freakin' wait for gym day to come btw, I really should get somebody to videotape my deadlifts and squats today (look forward to "form check" thread.



KoolDrew: I'll try something like that when I get bored with my current routine. Besides, little gym room I work at has no place to do dips

 

[KoolDrew]

I'm actually doing a similar type routine now, but only twice a week (I'm running a severe calorie deficit right now and can't handle more than that and the goal is really just to maintain strength/LBM). It looks like this...

Squat 3x5
Bench 3x5
RDL 3x5
Row 3x5

Deadlift 3x5
OH Press 3x5
Front Squat 3x5
Chins 3x5

As you can see, it's sort of similar to SS. There's really a lot of variations you can do on the original routine even far beyond the novice phase and continue making progress.

 

[paulxcook]

Originally posted by: KoolDrew
Squat
Bench
Dead
Pull-Ups

Squat
OH Press
Rows
Dips

Idk... something like that. I just added dips for the hell of it.

MV I don't mean to cut in, but I may give this a try as I've wanted to get back to more of a SS routine with more squatting. I've been doing pull ups and dips on the same day, maybe I'll split it out like Drew suggests here.

 

[KoolDrew]

There's really a lot of different ways to split it up. It really all comes down to personal preference and recovery ability.