01-07-2013 Workout

Tweaked my knee a little bit this weekend so instead of doing week 5 of the program, I am taking a lighter week on the lower body and doing full body workouts to recover it some.

SPEED SQUAT
Set 1: 155 lbs × 3
Set 2: 245 lbs × 2
Set 3: 245 lbs × 2
Set 4: 265 lbs × 2
Set 5: 265 lbs × 2
Set 6: 285 lbs × 2
Set 7: 285 lbs × 2
Set 8: 285 lbs × 2
Set 9: 285 lbs × 2

SPEED BENCH
Set 1: 135 lbs × 3
Set 2: 225 lbs × 3
Set 3: 225 lbs × 3
Set 4: 225 lbs × 3
Set 5: 245 lbs × 3
Set 6: 245 lbs × 3
Set 7: 245 lbs × 3

POWER CLEAN
Set 1: 135 lbs × 3
Set 2: 185 lbs × 3
Set 3: 205 lbs × 3
Set 4: 205 lbs × 3
Set 5: 205 lbs × 3
Set 6: 205 lbs × 3

First time doing these in a long time, form wasn’t bad, easy ass weight… after my 10 week run I am going to incorporate these back in full time. Kept them light to keep form solid since its been about 50 years since I did full power cleans.

CHINUPS
Set 1: 7 reps
Set 2: 6 reps
Set 3: 7 reps

Superset with:

DB RDL
Set 1: 65 lbs × 10
Set 2: 65 lbs × 10
Set 3: 65 lbs × 10

DIPS
Set 1: 10 reps
Set 2: 15 reps
Set 3: 12 reps

PLANKS
Set 1: 60s front
Set 2: 60s right side
Set 3: 60s left side

____

Pick up a copy of Behemoth Strong on Kindle. A definitive program for building strength and improving your numbers for powerlifting. .

Pick up a copy of Behemoth Strong on PDF. .

Like the Kansas City Barbell gym's Facebook Page for news on events, programs, hosted meets, and more!.

To inquire about training, contact us for more information about gym membership or to set up a call about remote coaching if you are not located in KC or unable to attend our gym.