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Old 09-25-2011, 09:45 PM  
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 80,909
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
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Sample training:

Quote:
Here’s a few guidelines before starting.

* For the squats, just do a 1RM once a week. It takes too much to keep going to 1RM’s and it cuts your capacity for more work.
* The stronger you are, less time should be spent on strength. More time must be spent USING that strength and power.
* 90% of the training population won’t achieve the point above so stop worrying about it.
* Unless you hold a paper with pre-calculated percentages or have a calculator, using reps to determine the weight.
* Mix your rep ranges, but never stray too far off the 1RM. This is weightlifting, not crossfit or bodybuilding.
* Always do unilateral movements after training, like 1 minute of walking lunges or some lateral raises. Muscular imbalances.

Monday
Snatch to 1RM (33)
CNJ to 1RM (32)
Back Squats (5-7 x 3-5)
Clean Pulls (5 x 3)
Behind neck push press (5 x 2-5)

Tuesday
Snatch to 1RM (5-8 x 2-3) – Overhead squat after completion of each rep)
Snatch Balance (5-8 x 1-3)
Snatch Pulls (5-6 x 2-3)
Block High Snatch Pulls with Rebend (6-8 x 2-3)

Wednesday
Clean + FS + Jerk 1RM (5-8 x 2)
Front Squats (5-8 x 1 -3)
Clean Pulls (5-6 x 3)
Behind Neck Push Jerk (8 x 1)
Push Press (5 x 3 )

Thursday
Back Squats to 1RM (6-8 x 2-5)
Snatch 85-90% (2-3 x1)
Clean and Jerk 85-90% (2-3 x1)
Strict Press (5 x 3-5)

Friday
Snatch to 1RM (3 x 1)
CNJ to 1RM (3 x 1)
Snatch Pulls (5 x 3)
Block snatch high pull with rebend (5 x 2-3)
Jerk Drives (83) – About the same weight as your max 1RM back squats

Saturday
Front Squats to 1RM (5-6 x 1-3)
Platform Clean Deadlifts (5-6 x 1-3)
Snatch Balance (5-6 x 1-3)
Push Jerk (51-3)

If you still have some strength, do whatever you think is necessary to address whatever else your weakness is. Address weakness, increase work, do whatever you think is useful, even if people think it doesn’t work. You’ll be able to tell if it works in 4 weeks.
Play around with it. It’s a fun and easy template.
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