Hi CT, and others on this great forum, I am experimenting with a new workout I've made, well heavily influenced by Heavy duty, but (IMO) a superb selection of exercises..well have to admit it, but I want greatest results possible in as little time as possible xD
Here is the exercises:
-PowerClean & PushPress
-Snatch Grip HighPulls
All exercises are done with 1-3 brief warmup sets and ONE main set, and done with a weight so that I can do 3-5 reps, then doing rest-pauses, and when I hit failure, I do negatives for another 2-4 reps. With PC&PP and HP I know negatives are both not so easy and not recomended, but what I do is that my pushpress turns into a pushjerk with focus on the negative, and the highpulls turns into pandapulls/Chinese pulls. On squats, well..eeeh, I just try to push it every time..
Also on PC&PP and HP I tend to do more like cluster reps from the beginning, feels safer to keep form right..
I also some times try to put in some heavy singles on deadlifts and/or some higher reps machine work, but the above program is the main one.
Hopefull will get some thoughts on this one