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CJ's Barbell Only program

Discussion in 'Strength & Conditioning' started by proactive, Mar 25, 2010.

  1. proactive

    proactive

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    At BradD's request:

    As far as a Clean and Press/ OHS program, I'd do (asumming M_W_F)

    Monday Clean and Push Press sets of 3 or 5 working up to a near max set, same with OHS. This should be done in 5 or 6 sets

    Weds 5 sets of 5 of press using 60% to 65% of 1 RM moving weight as fast as possible. OHS- 5 sets of 5 using a weight light enough to do all 5 sets leaving a rep or 2 in the tank

    Fri 2 progressively heavier warm up sets of 5 with 3 worksets of 5. Use weight you can just finish the last set with.

    After 3 weeks deload and repeat. Some cycles deload M&W and test max on Fri.

    Do this till you stall and either back off and try again or move on to some other programming.
     
  2. proactive

    proactive

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    Added to FAQ #1. Needs anything more?
     

  3. BradD

    BradD

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    Thank you very much. When I get my home gym going, I'm thinking about trying this program, perhaps with a little higher reps to keep the weight down.
     
  4. proactive

    proactive

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    Cool, man. We just moved this month and now have a small garage to work with. SGWC is gettin all sophisticated.
     
  5. California Jack

    California Jack Millennium Member

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  6. proactive

    proactive

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    Yeah just moved across town a bit.