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Old 02-19-2010, 09:13 PM   #1
jwood
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Join Date: Jul 2009
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Default Chaos and Pain for Powerlifters, maybe

Monday - 1 push, 1 pull, 1 squat or DL (15 - 20 reps total, superset two of the exerices with each other, superset the third with jump rope)

Tuesday - "Light" day, do a mix of abs, curls, grip training, maybe pull ups or chins ups for reps, etc., all supersetted or giant setted

Wednesday - Single lift day, super heavy with a lot of singles - this means 1 full range of the motion, and a partial (for example, 10 x 1 squats, then 5 x 3 squat lockouts), except for DL, I don't partial those (with my geometry, rack pulls are fairly useless)

Thursday - Repeat of Monday

Friday - Snatches, swings, power cleans, and other "full body", complex motions, for reps with little rest

Saturday - Repeat of Wednesday
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