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napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

5x5 and olympic lifts

Mine was a little like this:

Mon:
Power Cleans 5 x 2
Front Squat 5 x 5
Parallel Row 5 x 5
Weighted Dips 5 x 5

Wed:
Snatch or power snatch with overhead squat 5 x 2
Bench 5 x 5
Deadlift 5 x 5 or pyramid to max single
Weighted Chins 5 x 5 or pulldowns 3 x 8 if exhausted!

Fri:
Jerk 5 x 2 or Push press 5 x 5
Backsquat 5 x 5
Power Row 5 x 5
Low incline dumbell press 3-4 x 8

Sometimes on non-workout days I'd practice oly moves with the bar or a broomstick.

Some people will want to crucify me for fucking with the 5x5 but I wanted to be strong and fast, and this routine was good for me.
 
heres current exercises.

monday
btn push press work up to a max jerk, front squat, incline db's

tuesday
power cleans/clean pulls alternated weekly with deads, chins

wednesday
active recovery: oly's with the bar

thursday
bench, oly back squat, pendlay rows

saturday
close grip bench, power snatch, weighted dips
 
enigma4dub said:
heres current exercises.

monday
btn push press work up to a max jerk, front squat, incline db's

tuesday
power cleans/clean pulls alternated weekly with deads, chins

wednesday
active recovery: oly's with the bar

thursday
bench, oly back squat, pendlay rows

saturday
close grip bench, power snatch, weighted dips

Are you doing your power cleans/snatches for sets of five? I suck at the quick lifts for high reps. I always felt fast and strong with doubles and singles. BTN push jerks are the best exercise for getting the most weight overhead imo. I wish they fit into my current routine. Great support lift for snatches and OHS. Where is AL420? He is the resident oly lifter.
 
SouthernLord said:
Are you doing your power cleans/snatches for sets of five? I suck at the quick lifts for high reps. I always felt fast and strong with doubles and singles. BTN push jerks are the best exercise for getting the most weight overhead imo. I wish they fit into my current routine. Great support lift for snatches and OHS. Where is AL420? He is the resident oly lifter.

no triples, doubles, and singles for the cleans and snatches. i should have been more clear but i thought the original poster was just referring to more theory than specifics when he mentioned 5x5
 
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