Complex recommendations and question

[anaconda]

Hi guys.

I love complexes, not a fan of the Randys though -I dont like upright rows and I feel like he has some extraneous stuff in there.

Also, I have a problem where my shoulder just KILLS me when I keep it up behind my neck too much (like in the back squat position). So Randy's complex/circuit is out. Anyway, I want to incorporate one of these two complexes into my workout:

Choice 1

* Deadlift – 6 reps
* Romanian Deadlift – 6 reps
* Bent Over Row – 6 reps
* Power Clean – 6 reps
* Front Squat – 6 reps
* Push Press – 6 reps
* Back Squat – 6 reps
* Good Morning – 6 reps


Choice 2 - the bear?

* Deadlift
* Clean
* Front Squat
* Push Press
* Back Squat
* Good Morning – I added this in, seems like a good idea
* Military Press, back down

You do the whole thing 6 times.


1) Now - for all you educated people out here, which one do you recommend/ My goals are conditioning for bjj, weightloss, and to a lesser extent strength/explosiveness.

2) Further, what is the difference between the two options (ie doing a circuit vs a complex)?

3) Finally, not only does my left shoulder hurt from keeping a weight behind my neck, when I go from front push press to put the weight behind for a squat, my left elbow pops and hurts. PArt of it is discomfort and knowing something is wrong, part of it is pain (I believe its my tendon sliding off of the bone and Ive had this for a LONG time. Cant do overhead triceps extensions bc of it).

The last question is, could I do one of these without going to the back part? It seems like it will be more imbalanced like that. Alternatively, could you guys maybe recommend two separate, smaller complexes that I could do one for 4 sets then the other for 4 sets or something?

[TGR74]

Just my random thought but on choice two I would delete the Good Mornings and do those separately. My only reason is your bombarding that area nicely and that might be overkill for your lower back. But you know your level better than me.

[anaconda]

Originally Posted by TGR74

Just my random thought but on choice two I would delete the Good Mornings and do those separately. My only reason is your bombarding that area nicely and that might be overkill for your lower back. But you know your level better than me.

hmm true...for the first one at least I would probably take that out. The second one only the deadlift is really hitting the area though. Having good core strength is important for me though for the bjj. I'll see how i feel when I do it

[Revok]

Don't start with deadlifts - it's easy to keep your form with them, even when you're proper knackered, so I always do them last. As a general principle, always start with big/explosive/form-intensive lifts (e.g. the Oly's and component variations, unilateral stuff, GM's as they require some care) and progress with lifts that aren't likely to be compromised by fatigue (back squats, deads, PP, BORs).

My vote goes to the 1st complex completely reversed.

[Brad Morris]

Revok makes a good point!

http://www.istvanjavorek.com/page2.html that site has some great barbell complexes.

I should also point out that there is a difference between a complex and complexes.

A complex involves lifting weights say squats followed by a plyometric movement for example depth jumps.

Complexes are the grouping together of normally 6 to 8 exercises usually with a barbell done in a circuit like fashion.

I add complexes into my training routine at times and I have found them a great conditioning tool.

[anaconda]

Originally Posted by Revok

Don't start with deadlifts - it's easy to keep your form with them, even when you're proper knackered, so I always do them last. As a general principle, always start with big/explosive/form-intensive lifts (e.g. the Oly's and component variations, unilateral stuff, GM's as they require some care) and progress with lifts that aren't likely to be compromised by fatigue (back squats, deads, PP, BORs).

My vote goes to the 1st complex completely reversed.

thats actually a great idea, thanks.

[anaconda]

Originally Posted by Brad Morris

Revok makes a good point!

http://www.istvanjavorek.com/page2.html that site has some great barbell complexes.

I should also point out that there is a difference between a complex and complexes.

A complex involves lifting weights say squats followed by a plyometric movement for example depth jumps.

Complexes are the grouping together of normally 6 to 8 exercises usually with a barbell done in a circuit like fashion.

I add complexes into my training routine at times and I have found them a great conditioning tool.

awesome link!

I really do like the bear style one where you do one rep of each and go through. I guess thats my problem. Maybe I could try to do the bear backwards.

Thanks for the advice guys.