The Journey: Acquiring Explosiveness using barbells. MSU Experimental Program. The Journey: Acquiring Explosiveness using barbells. MSU Experimental Program.

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Thread: The Journey: Acquiring Explosiveness using barbells. MSU Experimental Program.

  1. #1
    Join Date
    Feb 2011
    Posts
    13

    Default The Journey: Acquiring Explosiveness using barbells. MSU Experimental Program.

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    Hey guys, I'm new here and I'd like to make a log about my workout. This will be my first week of using this program. Thanks.

    Stats:
    Age: 18
    Weight: 179.5lbs
    Height: 5'8"

    Lifts:
    Squat: 320lbs - 5 RM
    Deads: 345lbs - 3 RM
    Press: 160lbs - 1 RM
    Bench: 215lbs - 1 RM

    The program is like this:

    Week 1 :
    Monday - Power Snatch , Power Clean + Push Jerk, Back Squat, Abdominals.

    Wednesday - Hang Snatch, Hang Cleans, RDL, Abdominals.

    Saturday - Snatch, Power Clean, Jerk, Front Squat, Abdominals.

    Week 2 :

    Monday - Snatch, Power Clean, Jerk, Back Squat, Abdominals.

    Wednesday - Power Snatch, Clean, Press, Front Squat, Reverse Back Extensions.

    Friday - Snatch, Push Press, RDL, Abdominals

    Saturday - Snatch, Clean and Jerk, Front Squat
    Last edited by noelngyawa; 08-11-2011 at 09:37 AM.

  2. #2
    Join Date
    Feb 2011
    Posts
    13

    Default

    Week 1, Day 1 :

    Power Snatch:
    Worked up to 65lbs
    - 65lbs x 3 x 2

    Power Clean, and Jerk:
    Worked up to 80lbs
    - 80lbs x 3 x 2

    Back Squat:
    Worked up to 160lbs
    - 180lbs x 3 x 2

    Abs:
    - Sit ups BW x 15

  3. #3
    Join Date
    Feb 2011
    Posts
    13

    Default

    Week 1, Day 2 :

    Hang Power Snatch:
    Worked up to 75lbs
    - 75lbs x 3 x 2

    Hang Clean:
    Worked up to 90lbs
    - 90lbs x 3 x 2

    RDL:
    Worked up to 170lbs
    - 170lbs x 3 x 2

    Abs:
    - BW x 15

  4. #4
    Join Date
    Feb 2011
    Posts
    13

    Default

    [b]Week 1, Day[3]

    Snatch:
    Worked up to 100lbs
    100lbs x 3 x 2

    Jerk:
    Worked up to 125lbs
    125lbs x 3 x 2

    Power Clean:
    Worked up to 125lbs
    125lbs x 3 x 2

    Front Squat:
    Worked up to 160lbs
    160lbs x 3 x 2

  5. #5
    Join Date
    Feb 2011
    Posts
    13

    Default

    Week 2, Day 1

    Snatch:
    Bar x 2 x 10
    65lbs x 3
    90lbs x 3 x 2

    Power Clean:
    Bar x 2 x 10
    95lbs x 3
    105lbs x 3 x 2

    Jerk:
    95lbs x 5
    105lbs x 3
    110bs x 1
    130lbs x 3 x 2

    High Bar Squat:
    125lbs x 5
    145lbs x 3
    165s x 1
    185lbs x 3 x 2

    Planks:
    3 x 30 secs

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