I am starting back up with heavy volume these next few weeks before I start getting back into the shorter/more intense workouts. I will still do some of the general programming that general members do at the gym but still add a bunch of volume such as this workout today, and "Manion" for tomorrow.
SUNDAY PM WORKLOAD
"Linda"
10-9-8-7-6-5-4-3-2-1 Reps of
Deadlifts, Bench Press, Cleans
Ex: 10 Deadlifts-10 Bench Press-10 cleans
9-9-9
8-8-8
...
1-1-1
You are supposed to use 1.5 Body weight for Deadlifts, body weight for bench press, and .75 body weight for cleans. set up 3 different bars with the different weights and go through as fast as you can while maintaining proper technique. I went slightly less on my prescribed weight for deadlifts (295#), went 205# for bench (which is about my current body weight), and 155# for cleans.
