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Squats + Cleans :: Pre-Powerlifting TRM Week 12

Mood: Pump up the volume edition.

So you sit by the radio, hand on the dial, soon
As you hear it, pump up the volume

– Eric B. & Rakim, I Know You Got Soul

When you track your workouts, you get to see where you have progressed and where you are have slacked off. For the first 12 weeks of this program, I have only pushed 225,154 pounds. This is the total after not even hitting 10k on most weeks.

This next set of 12-16 weeks, starting last week, was all about a return to Volume rather than Rep PR.  That means 3×3 and 4×3 sets and hitting DRM and TRMs and 100 reps days. It is doing at least one more rep than the previous week.

This is why tracking your workouts is so important: combining last week and tonight’s workout, I have already hit 43% of that 225k bringing in 91k just last week. Factoring in Deload weeks, I am conservatively aiming to hit 1.2 million pounds at the end of these 16 weeks.

More importantly, this program is completely sustainable. I can keep this up. I can get stronger. I will avoid injury. I will get over plateaus.

Here’s the workout:

Warm-ups:
  • KB Halos 16kg 2×10
  • KB Goblet Squats 16kg 2×5
Training:

Last week I hit 42 totals reps for Goblet Squats and 42 total for Hang Cleans. Based on the DOMS I felt for the next few days after day, I think hitting around that total for squats and cleans would be advisable, even with working back in Rack Squats. So I thought 48 total for each squats and cleans was a good number to hit. Looking at sets of 3s.

Superset
  • Single KB Clean 70# 3×4
  • Hang Clean 70# 3×4
  • KB Rack Squat 70# 3×4
  • Goblet Squat 70# 3×4

After twisting and tweaking last night, here is how the superset went for 1’30”, from right to middle to left to middle and then resting for 1’30”:

  1. 3x KB Cleans
  2. 3x Rack Squats
  3. 3x Hang Cleans
  4. 3x Goblet Squats
  5. 3x KB Cleans
  6. 3x Rack Squats
  7. 3x Hang Cleans
  8. 3x Rack Squats

At the beginning I could do this within a minute but towards the 3rd and 4th set, I had to extend out my rest. On average, 1’30” (giving a total of 3′) was plenty of time to do each Superset.

Results: I had some left over DOMS from last week’s Presses and Rows. But tonight’s workout cured all of that.

I feel strong and energized the next day.

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