ffknight84
New member
I added Oly lifts on speed days to help with explosion. Other than that i added more volume than previously using since theres no more practice.
ME Lower
GMs/Rack Pulls/Box Squats 1rm
Zercher Squats 5x3
GHRs 3x6
Reverse Hypers 3x8
Weighted Ab work 3x8
DE Upper
Speed Bench 8x3 @ 50% max ( add bands in 4 weeks )
Power Snatches 5x3
Face Pulls 5x3
CG bench 3x8
Wide Grip Pullups 3xfailure ( no more than 8 )
Power Jerk 5x3
OFF
DE Lower
Speed Squats 10x2 @ 60% max ( add bands in 4 weeks )
Power Cleans 5x3
Front Squats 3x8
Reverse Hypers 3x8
Weighted Core Work 3x8
ME Upper
Incline Bench/Flat Bench/Pin Press 1rm
Close Grip Flat Bench 5x3
BB Rows 3x6
OHP 3x6
OHP Lockouts 5x3
EZ Bar Curls 3x8
Anyone have any suggestions for ME upper, im not to sure what else to put there? Also any critique on the other days. Im basically going to be eating like a horse.
ME Lower
GMs/Rack Pulls/Box Squats 1rm
Zercher Squats 5x3
GHRs 3x6
Reverse Hypers 3x8
Weighted Ab work 3x8
DE Upper
Speed Bench 8x3 @ 50% max ( add bands in 4 weeks )
Power Snatches 5x3
Face Pulls 5x3
CG bench 3x8
Wide Grip Pullups 3xfailure ( no more than 8 )
Power Jerk 5x3
OFF
DE Lower
Speed Squats 10x2 @ 60% max ( add bands in 4 weeks )
Power Cleans 5x3
Front Squats 3x8
Reverse Hypers 3x8
Weighted Core Work 3x8
ME Upper
Incline Bench/Flat Bench/Pin Press 1rm
Close Grip Flat Bench 5x3
BB Rows 3x6
OHP 3x6
OHP Lockouts 5x3
EZ Bar Curls 3x8
Anyone have any suggestions for ME upper, im not to sure what else to put there? Also any critique on the other days. Im basically going to be eating like a horse.
Last edited: