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

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