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Old 04-13-2014, 09:31 PM   #1
Adamite1114
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Default Basic Power Workout

This is very similar to something you'd see by Rippetoe but a bit different. You squat three times a week and you alternate between bench press and military press. Your back exercises are set up to assist your powerclean. This was a personal adjustment because I'd really like to up my powercleaning game. So Monday you perform the barbell row, Wednesday the deadlift, and then finally the powerclean on Friday. You end each workout out with 2-3 supersets of pull-ups and chin-ups, because I feel that the pull-up and chin-up are great strength exercises that are neglected at times.

Warm Up Sets Warm up which ever way feels comfortable for you. I usually like to do one set of five reps that's an estimated 50-60% of my working weight. And then a second warm up set of five reps that's an estimated 80% of my working set.

Working Sets You're first working set should be 100% of you're working weight. If you hit five reps on this set, congratulations you'll go up five pounds the next time you perform the exercise. The second set you perform, drop five pounds and perform as many reps as possible just shy of failure. Repeat for third set. In a way these are drop sets, but take a one to one and a half minute rest in between them. *If you are uncomfortable with this system then change it to three straight sets of five, adding weight when you accomplish three sets of five with one set weight.

Super Set Finisher Perform two to three all out super sets of pull-ups (palms facing away) and chin-ups (palms facing toward you). Once you're somewhere between 15-20 reps for pull-ups on your first set you may want to add weight.

*Assistance Work Not much assistance work is needed for this workout. It's "Basic Power" for a reason. Hitting bench sometimes twice a week and also hitting military sometimes twice a week, will for workout out your triceps plenty. Your biceps will be on fire when you're done with your superset finishers. Add in ab and calf work if you feel you need it. I do not recommend doing any isolation work for your forearms or grip strength, you will get plenty of that considering this is a "back heavy" routine.

Rest periods: One to one and a half minutes. 2:00-2:30 if you feel it necessary.

Layout

Monday
Squat
Bench/Military
Barbell Row
Pull-ups & Chin-ups

Wednesday
Squat
Bench/Military
Deadlift
Pull-ups & Chin-ups

Friday
Squat
Bench/Military
Powercleans
Pull-ups/Military
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Old 04-13-2014, 10:11 PM   #2
jdmalm123
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i'm doing something similar without the power clean goal...using snatch-grip high pull for speed/power from the floor.

Pull ups/chins FTW!
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Old 04-14-2014, 09:13 AM   #3
Adamite1114
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Quote:
Originally Posted by jdmalm123 View Post
i'm doing something similar without the power clean goal...using snatch-grip high pull for speed/power from the floor.

Pull ups/chins FTW!
How do you like it so far? Are you doing drop down sets? I've never really liked snatch-grip anything.
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Old 04-14-2014, 09:21 PM   #4
jdmalm123
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Quote:
Originally Posted by Adamite1114 View Post
How do you like it so far? Are you doing drop down sets? I've never really liked snatch-grip anything.
i just posted day one in my log....i liked it a lot

snatch-grip high pulls are the only snatch-grip move i like enough to do. also, I totally suck at power cleans and due to my bicep mass and arm length the proper rest position of the bar is impossible to achieve.
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