Help me program my power cleans into my 5/3/1 program.

[Tom Narvaez]

I honestly think the top set, in addition to getting your squat/dl higher, yields the best results. If youre concerned about low volume, you could do the warmups twice. We generally did about 8 ramped triples total. We were only precise with top sets because loading is a nightmare with 12 guys and 2 racks.

Stuff to consider:
.35x3, .45x3, .55x3, .65x3, .75x3, .75x3, .80x3, .80x3, .85x3+

You could do something very similar for 2s and 1s. I do recommend adding more warmups though. Sorry, ill try to leave something more detailed later. It is hard to post about programming with numbers etc from my phone

[Eric Larousse]

I am toying around with ideas on the programming of the power cleans I was thinking doing this rather than amrap sets.....
75%x3
80%x3
85%x3
85%x3
85%x3
90%(or more)x1
90%x1
85%x3
80%x3
75%x3

the following weeks would be sets of 2222211222 then 32111 then maybe go for a new max or just a couple of really heavy singles then the down sets

Tom or somebody what do you think of this?

[kjk0807]

I have been doing 531 for about 8 months now, but didn't add in power cleans until about four months ago. I do them on OHP day, after pressing. Since it is an explosive exercise, I keep the reps low. The first couple of months, I did 333, 222, 321, but it didn't feel like I got enough work done compared to when I did 5x3 when I was still on SS. Now I do pyramid sets, where the middle (and heaviest) set is an AMRAP set, so it goes like this: week 1: 3,3,3+,3,3, week 2: 2,2,2+,2,2, week 3: 3,2,1+,2,3. The percentages are 75/80/85/80/75, 80/85/90/85/80, 75/85/95/75/85, respectively, of 90% of projected 1RM. The reason I pyramid and do the AMRAP set in the middle, is to make sure that I am not too fatigued to push myself on the AMRAP set.