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Old 06-30-2008, 05:52 PM   #55
Arien Malec
Senior Member
Join Date: Sep 2007
Posts: 2,030

Originally Posted by Eva Claire Synkowski View Post
what's the 20/20 protocol you've been following?
Starting 25kg below max:

5 singles
+5kg, 5 singles
+2.5kg, 5 singles
Singles on the minute, adding 2.5 kg before each single.

If you can hit 21 reps, add 2.5kg to the starting weight next workout.

My weights are in lbs, so I fudge the formula a bit while staying consistent with the theory. My snatch workout goes:

70#x1x5, 85#x1x5, 90#x1x5, 95, 100, 105, 110, 115, 120

That would end up at 5# below my PR

My last c&j workout went:

100x1x5, 115x1x5, 120x1x5, 125, 130, 135, 140, 145, 150

Where 150# was my previous PR.

At the low weights I lift, that approach works better for me than starting at 70%.
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