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Troy Archie
10-04-2007, 11:13 AM
Goal: Strength
3 days a week, rotating days:

Workout #1:
Back Squat 5 reps X 3 sets
Bench Press 5 reps X 3 sets
Deadlift 5 reps X 1set

Workout #2:
Back Squat 5 reps X 3 sets
Jerk 3 reps X 5 sets
Clean 3 reps X 5 sets

I'm thinking that because of the technical nature of the jerks and cleans, I'd be better off doing less reps for more sets...?

Jesse Woody
10-09-2007, 07:55 AM
Looks good. You're right about the jerks and cleans...better to keep up a high power output rather than grinding out reps at the sake of technique. You might also rotate in some overhead press and push-press on your jerk and clean days to mix things up.

Keep us updated on your progress! By the way, what are some of your totals at the moment?

Peter Haas
10-09-2007, 05:57 PM
Coach Rip goes into why jerks are a bad subsitute for presses here:

http://strengthmill.net/forum/showthread.php?t=403

Troy Archie
10-10-2007, 09:23 AM
Yeah, he brings up a good point in that regard. I am going to do front squats on the middle of the week session for variation and because my FS is abnormally high.
A couple totals in KG:
BW 77kg
BS 115
FS 105
BP 77.5
CL 65
Haven't done a DL max or a press max in ages.

My goal is a 135kg/300lbs BS by the new year. There's 0.5kg plates at my gym so I figure I just throw on a kg/session, push hard, sleep good and eat well and it'll come.

John Alston
10-10-2007, 10:23 AM
That's a hearty increase in BS, if 115 represents a true max, and you want the 137/300lb by January 1. Good luck man.

Troy Archie
10-10-2007, 11:23 AM
That's a hearty increase in BS, if 115 represents a true max, and you want the 137/300lb by January 1. Good luck man.

Is 8kg per month really that much out of the question?

John Alston
10-10-2007, 12:34 PM
It's a hearty challenge, I think.

Steven Low
10-10-2007, 12:48 PM
If I can put on 45 lbs to my max pullup in 6 weeks I'm sure you can put on 17.6 lbs to your squat in a month. :)