Tues 11-12-13: Basic 5 Moderate

Slightly modified due to the workout yesterday, omitting what got worked yesterday and adding a little bit extra on the clean and at the end of the workout…

Basic 5: Moderate

Hang Power Clean
3: 5,65,95,135,155,185
Power Clean
3: 185,185,205

Bench
6: 135,155,185, 3 sets @ 205,210(5),215

Deadlift
6: 185,205, 3 sets @ 275

Weighted Pull-ups
6: +20, 3 sets @ +25 (wide grip, pause at the bottom, 1st & 2nd sets with Dual Handled, 3rd & 4th sets with bar)

4 Supersets of 6 reps each:
Weighted Dip +50lb
BB Bicep Curl 85lb

Advertisements

Mon 11-4-13: Basic 5 Moderate

Starting week 2 of 4, switching the Moderate and Light days and going down one rep on each exercise…

Basic 5: Moderate

Clean & Jerk
3: 45,65,85,105,125,145, 3 sets @ 165,165,185

Squat
6: 95,145,185, 3 sets @ 265,265,275

Bench
6: 95,145, 175, 3 sets @ 195,205,210

Deadlift
6: 95,145, 185, 3 sets @ 265

Weighted Pull-ups
6: 3 sets @ +15,+20,+20, wide grip, pause at the bottom

Wed 10-30-13: Basic 5 Moderate

Same exercises as Mon (light day), but more weight for half the reps…

Basic 5: Moderate

Clean & Jerk
4: 45,65,95,115, 3 sets @ 135

Squat
7: 115,145, 3 sets @ 235

Bench
7: 95,135, 3 sets @ 175

Deadlift
7: 95,145, 3 sets @ 235

Pull-ups
7: 3 sets, wide grip, pause at the bottom

Mon 10-28-13: Basic 5 Light

Moving into a couple months of simple volume work on the basic lifts. This will be geared to four weeks of 3x/week (moderate, light, heavy) of these basic 5 exercises, followed by one week of rest:

Clean & Jerk
Squat
Bench
Deadlift
Chin-up

3 sets of 12-15 on light days
3-4 sets of 6-8 on moderate days
3-4 sets of 3 on heavy days

Bare 5 Fit Protocol

PHASE 4

Basic 5: Light

Clean & Jerk
10: 45,65, 3 @ 95

Squat
15: 95, 3 @ 135

Bench
15: 95, 3 @ 125

Deadlift
15: 95, 3 @ 135

Chin-up
15: 3 sets with band