no back extension station in gym

[tribetimerocks]

there is no back extension station in the gym I attend. which exercise would you replace it with? thank you.

[Michael Wolf]

None.

[tribetimerocks]

How should I be structuring my routine then? Also I have not been doing power cleans as I do not have a proper coach or person to teach it to me.

[Michael Wolf]

In your pulling slot, just alternate DL with chins for as long as you can. When that becomes too frequent to continue to add 5 lbs to your DL set of five, reduce DL frequency to once a week, either the first or last training day. Do chins on the middle day and barbell rows for heavy 3x5 on the other bookend day. On that last schedule, you can throw in some submax chins at the end on the BB row day, too, i.e. if you are chinning 3 sets of 7 reps on the day where you only do chins, do 3 sets of 4-5 reps after BB rows on that day.