cesimpson

This morning begins my new 8 week plan to put my PL Total above 1000#. The plan has three important parts.

1. Increase my DL through progressively lower Rack Pulls
2. Increase my Bench Press through a higher volume 5×5
3. Increase my Squat (and DL too) with explosive lifts (Cleans and Box Squats) at timed intervals

Rack Pulls

Last Friday I pulled 425# from the floor. The goal is to work up to 455# in eight weeks. I will load 455# onto the rack every workout, and each week I will lower the pins one spot - increasing the ROM every week.

Bench Press

This is going to be a very simple 5×5 program. I’ll Bench Press every Friday for eight weeks, starting at 175# and increasing 5# each week. That will bring my 5×5 up to 210# by the end of the eight weeks, which should put my 1RM somewhere around 250#.

Explosive Lifts

Like the Rack Pulls, I will keep the weight used constant for the eight week program. The change will not be in ROM, however; it will change the density of work.

Today I did 1 Clean & Press every 15 seconds. Every Monday I’ll do the same total number of reps, with the same weight, but decrease the time interval by 1 second.

Fridays will be Box Squats, timed similarly.

Workout

Warm Up

Several reps Overhead Squats @

45#, 95#, 115#, 135#

Clean & Push Press

10x @ 115#, 1x every 15 seconds

7x @ 135#, 1x every 15 seconds

2×5 @ 155#, 1x every 15 seconds

Rack Pulls

3×5 @ 455#, 7th spot from the bottom

Knees-to-Elbows

15x

12x

Chin Ups

10x @ BW

7x @ BW