You guys got good routines to up strength? I'm currently doing 3 times a week with Monday (70% max, 5 triples), Wednesday (80%, 6 doubles), and Friday (90%, 8 singles). I would love to see if a two day cycle would work just as well.
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Thread: Power Clean Twice a Week Routine
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07-08-2011, 12:31 PM #1100% 中國人
- Join Date: Jun 2010
- Location: United States
- Age: 35
- Posts: 6,650
- Rep Power: 4283
Power Clean Twice a Week Routine
Weighted Dip Lover (125 lbs strapped 4X)
1000 lb club @ 165: 315/265/474 (squat number is a scaled down prediction based on weight used for lower rep sets, and deadlift is a beltless competition lift)
455 lb deadlift: http://www.youtube.com/watch?v=4-VEG0Y8HwE
100 lb DB Bench: http://www.youtube.com/watch?v=1Jl6SMHFizg&context=C485016dADvjVQa1PpcFNNvShsXwZsPnCfRBIMEsluQyBIktNCzMY=
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07-08-2011, 12:33 PM #2CEO 10k/yr
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23209
incorporate some low volume front squats, deadlifts and ohp and you got urself a solid routine.
btw whats ur clean max?Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
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07-08-2011, 12:37 PM #3100% 中國人
- Join Date: Jun 2010
- Location: United States
- Age: 35
- Posts: 6,650
- Rep Power: 4283
lol I do those exact exercises anyway. They do help but I want a cycle/progressive routine that could be just as effective as my current one (I've been adding 5 lbs to my singles weight consistently every week). Last week I did 200 lb singles (so I guess my max is 10 lbs more than that?).Originally Posted by y0lked
Weighted Dip Lover (125 lbs strapped 4X)
1000 lb club @ 165: 315/265/474 (squat number is a scaled down prediction based on weight used for lower rep sets, and deadlift is a beltless competition lift)
455 lb deadlift: http://www.youtube.com/watch?v=4-VEG0Y8HwE
100 lb DB Bench: http://www.youtube.com/watch?v=1Jl6SMHFizg&context=C485016dADvjVQa1PpcFNNvShsXwZsPnCfRBIMEsluQyBIktNCzMY=
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07-08-2011, 01:35 PM #4CEO 10k/yr
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23209
you could try 5/3/1. i dont clean very much anymore. just when im in the mood for it lol and i throw it in on back day for sh*ts n giggles. I seem to always be able to add weight weekly for singles as well, did 210 for singles last time.Originally Posted by Liangtastic
Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
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