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Sid Vicious · 11-04-2012, 07:31 PM

Gonna start a slightly different rep scheme/program. Basically a bastardized version of the 5/3/1 but more emphasis on power cleans and less assistance exercises since i don't have that much time. also i consider front squat as important as back so it will be a big lift too. expecting big gainz and overall crazy explosiveness.

Day 1
Bench Press
Clean (8x3)
Squat
Weighted dips

Day 2
Bench Press
Clean (8x3)
Front Squat
Chinups

Day 3
Overhead Press
Deadlift
Good Mornings (3x10)
Dumbbell Rows (3x10)

Week 1: 3x5
Week 2: 3x3
Week 3: 5/3/1/ (max out singles)
Week 4: deload

11-04-2012, 07:31 PM	#22089
Sid Vicious I contribute to threads in the offtopic forum Join Date: Apr 2007 Location: n zone Posts: 2,660 Thanked 1,910 Times in 606 Posts Failed 325 Times in 112 Posts	Gonna start a slightly different rep scheme/program. Basically a bastardized version of the 5/3/1 but more emphasis on power cleans and less assistance exercises since i don't have that much time. also i consider front squat as important as back so it will be a big lift too. expecting big gainz and overall crazy explosiveness. Day 1 Bench Press Clean (8x3) Squat Weighted dips Day 2 Bench Press Clean (8x3) Front Squat Chinups Day 3 Overhead Press Deadlift Good Mornings (3x10) Dumbbell Rows (3x10) Week 1: 3x5 Week 2: 3x3 Week 3: 5/3/1/ (max out singles) Week 4: deload Last edited by Sid Vicious; 11-04-2012 at 07:36 PM.