Substituting Power Cleans on Novice Progression

[Billy]

I know this has been discussed countless times but I can't find specifically what I'm looking for so I apologize in advance!

I have been away from weights for a long time and am going to start SS again right from the beginning. I'm not going to be able to start doing power cleans for a while yet due to available space and equipment.

The first stage of the novice progression doesn't have power cleans so won't cause any problems.

The second stage looks like this...

Workout A:
Squat
Press
Deadlift

Workout B:
Squat
Bench
Power Clean

At this stage some recommend rows, clean high pulls or chin ups as a replacement. Chin ups seem like the best exercise to choose.

The final stage before advanced novice looks like this...

Workout A:
Squat
Press
Deadlift/Power Clean (Alternating)

Workout B:
Squat
Bench
Back Extensions
Chin ups

At this stage I'm not sure what to do as chin ups are supposed to be included anyway. I would guess that sets of light Deadlifts would be best to make up for the lack of volume that would of been accumulated from the power cleans? Or perhaps RDL's or something like that?

Thanks!

[Andy Baker (KSC)]

Yeah, chins and deads are the best exercises to alternate if you can't power clean or don't want to. Once you get to the advanced stage, just deadlift on Wednesday and chin/pull up on Mon/Fri.

[Billy]

Ok thanks a lot!

[Smyth]

Yeah, chins and deads are the best exercises to alternate if you can't power clean or don't want to. Once you get to the advanced stage, just deadlift on Wednesday and chin/pull up on Mon/Fri.

So would he be doing back extensions and chin ups on Mon/Fri, and Deadlifts on Wed?

[Andy Baker (KSC)]

May or may not do back extensions. Some do better without them