Jefferson's Log
Moderators: Ironman, Jungledoc, ianjay, stuward
Re: Jefferson's Log
Bench Press
125x5
140x5
160x5
Pull-ups
6,5,5
125x5
140x5
160x5
Pull-ups
6,5,5

Re: Jefferson's Log
AM
Power Cleans(kg)
60.4x3x3
Squats(lbs)
265x1
225x3x3
205x3x7
PM
Push ups
BWx10x5
Sit ups
BWx10x5
Pull-ups
BWx3x10
Running
10-15 min
I'm starting a new training program. Inspired by the Bulgarians and John Broz I came up with this routine.
I felt my squats were pretty good considering it was the third day in a row for squating.
Monday
~AM~
Power Cleans-1RM-Triples for 30 reps
Squats-1RM-Triples for 30 reps
Push Press-1RM-Triples for 30 reps
~PM~
Push-ups 50 reps
Pull-ups-50 Reps
Sit-ups-50 reps
Sprinting Short Bursts
Tuesday
~AM~
Power Cleans-1RM-Triples for 30 reps
Squats-1RM-Triples for 30 reps
Deadlifts Power sets of 3
~PM~
Push ups-50 reps
Pull-ups-50 reps
Sit-ups-50 reps
Running
Wednesday
~AM~
Power Cleans-1RM-Triples for 30 reps
Squats-1RM-Triples for 30 reps
Push Press-1RM-Triples for 30 reps
~PM~
Push-ups-50 reps
Pull-ups-50 reps
Sit-ups-50 reps
Sprinting Short Bursts
Thursday
~AM~
Power Cleans-1RM-Triples for 30 reps
Squats-1RM-Triples for 30 reps
Deadlifts Power sets of 3
~PM~
Push ups-50 reps
Pull-ups-50 reps
Sit-ups-50 reps
Running
Friday
~AM~
Power Cleans-1RM-Triples for 30 reps
Squats-1RM-Triples for 30- reps
Push Press-1RM-Triples for 30 reps
~PM~
Push ups-50 reps
Pull-ups-50 reps
Sit-ups-50 reps
Sprinting Short Bursts
Saturday
~AM~
Power Cleans-1RM-Triples for 30 reps
Squats-1RM-Triples for 30 reps
~PM~
Push ups-50 reps
Pull-ups-50 reps
Sit-ups-50 reps
Running
Sunday
Front Squat-1RM-Triples for 30 reps
Power Cleans(kg)
60.4x3x3
Squats(lbs)
265x1
225x3x3
205x3x7
PM
Push ups
BWx10x5
Sit ups
BWx10x5
Pull-ups
BWx3x10
Running
10-15 min
I'm starting a new training program. Inspired by the Bulgarians and John Broz I came up with this routine.
I felt my squats were pretty good considering it was the third day in a row for squating.
Monday
~AM~
Power Cleans-1RM-Triples for 30 reps
Squats-1RM-Triples for 30 reps
Push Press-1RM-Triples for 30 reps
~PM~
Push-ups 50 reps
Pull-ups-50 Reps
Sit-ups-50 reps
Sprinting Short Bursts
Tuesday
~AM~
Power Cleans-1RM-Triples for 30 reps
Squats-1RM-Triples for 30 reps
Deadlifts Power sets of 3
~PM~
Push ups-50 reps
Pull-ups-50 reps
Sit-ups-50 reps
Running
Wednesday
~AM~
Power Cleans-1RM-Triples for 30 reps
Squats-1RM-Triples for 30 reps
Push Press-1RM-Triples for 30 reps
~PM~
Push-ups-50 reps
Pull-ups-50 reps
Sit-ups-50 reps
Sprinting Short Bursts
Thursday
~AM~
Power Cleans-1RM-Triples for 30 reps
Squats-1RM-Triples for 30 reps
Deadlifts Power sets of 3
~PM~
Push ups-50 reps
Pull-ups-50 reps
Sit-ups-50 reps
Running
Friday
~AM~
Power Cleans-1RM-Triples for 30 reps
Squats-1RM-Triples for 30- reps
Push Press-1RM-Triples for 30 reps
~PM~
Push ups-50 reps
Pull-ups-50 reps
Sit-ups-50 reps
Sprinting Short Bursts
Saturday
~AM~
Power Cleans-1RM-Triples for 30 reps
Squats-1RM-Triples for 30 reps
~PM~
Push ups-50 reps
Pull-ups-50 reps
Sit-ups-50 reps
Running
Sunday
Front Squat-1RM-Triples for 30 reps
Re: Jefferson's Log
Sunday
Front Squat
170x1
120x3x10
Front Squat
170x1
120x3x10
Re: Jefferson's Log
Monday
AM
Power Cleans
Practice with Bar
Squats
275x1
225x3x2
205x3x4
Push Press
135x1
105x3x8
PM
Push ups
12,12,6
Sit ups
12,12,3
Pull-ups
7,5,5,4,4
AM
Power Cleans
Practice with Bar
Squats
275x1
225x3x2
205x3x4
Push Press
135x1
105x3x8
PM
Push ups
12,12,6
Sit ups
12,12,3
Pull-ups
7,5,5,4,4
Re: Jefferson's Log
Tuesday
AM
Power Cleans
Practice with bar
Squats
260x1
205x3x2
PM
Pull-ups
7,5,4,5,3,3,6
Push-ups
15,15,15
Sit-ups
15,15
AM
Power Cleans
Practice with bar
Squats
260x1
205x3x2
PM
Pull-ups
7,5,4,5,3,3,6
Push-ups
15,15,15
Sit-ups
15,15
Re: Jefferson's Log
Wednesday
AM
Squats
265x1
225x3x2
Power Cleans
40x3x3
Push Press
135x1
105x3
110x3x2
PM
Pull-ups
7,5,6,5,7
Push-ups
15,15,15
Sit-ups
15,15,15
AM
Squats
265x1
225x3x2
Power Cleans
40x3x3
Push Press
135x1
105x3
110x3x2
PM
Pull-ups
7,5,6,5,7
Push-ups
15,15,15
Sit-ups
15,15,15
Re: Jefferson's Log
Thursday
AM
Squats
270x1
225x3x3
Power Cleans
40x3
60x1
40x3
Deadlifts
315x3
PM
Pull-ups
7,7,6,6,5,5,4
Push-ups
15,15,15
Sit-ups
20,15,20
AM
Squats
270x1
225x3x3
Power Cleans
40x3
60x1
40x3
Deadlifts
315x3
PM
Pull-ups
7,7,6,6,5,5,4
Push-ups
15,15,15
Sit-ups
20,15,20
Re: Jefferson's Log
Friday
AM
Squats
275x1
225x3x3
Power Cleans
60x3x2
Push Press
140x1
120x3x3
PM
Pull-ups
7,6,7,7,6,7
Push-ups
17,17,17
Sit-ups
20,20(10lbs),20
AM
Squats
275x1
225x3x3
Power Cleans
60x3x2
Push Press
140x1
120x3x3
PM
Pull-ups
7,6,7,7,6,7
Push-ups
17,17,17
Sit-ups
20,20(10lbs),20
Re: Jefferson's Log
Saturday
AM
Squats
280x1
225x3x2
Power Cleans
60x3x4
PM
Pull-ups
7,7,6
I can't workout while laughing lol.
AM
Squats
280x1
225x3x2
Power Cleans
60x3x4
PM
Pull-ups
7,7,6
I can't workout while laughing lol.
Re: Jefferson's Log
Sunday
Front Squats
180x1
120x3
130x3
140x3
150x3
155x3
Front Squats
180x1
120x3
130x3
140x3
150x3
155x3
Re: Jefferson's Log
Monday
AM
Squats
285x1
225x3x2
Power Cleans
80x3
40x3
Push Press
145x1
115x3
125x3x2
PM
Pull-ups
8,6,6,6,6,4,4
AM
Squats
285x1
225x3x2
Power Cleans
80x3
40x3
Push Press
145x1
115x3
125x3x2
PM
Pull-ups
8,6,6,6,6,4,4