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

[noelngyawa]

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

[noelngyawa]

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

[noelngyawa]

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

[noelngyawa]

[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

[noelngyawa]

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