sry for being a complete noob but im not gettin the structure of how you work out the routine,could someone explain using this
Exercise: Power Cleans
Sets: 3
Reps: 3
Loads: 6RM, 5RM, 3RM
Rest: 75 seconds between sets
for example.
apologies and thanks(also where do i fit in the similar muscle group worked routine too)
This simply means 3 sets of 3 reps each for power cleans.
On the first set, use a weight that you could get a maximum of 6 reps with (6RM) but only do 3 reps.
On the next set, move the weight up to a weight that you get a maximum of 5 reps with (5RM) but only do 3 reps.
On the final set use a weight that you can only get 3 reps with (3RM) and go for all 3. Hope that helps.
Dont forget the fourth set when you go back and repeat the original exercise at the 3RM, 1 set for 2-3 reps.
Exercise: Power Cleans
Sets: 3
Reps: 3
Loads: 6RM, 5RM, 3RM
Rest: 75 seconds between sets
Rest 75 seconds and perform:
Exercise: Barbell Back Squats
Sets: 1
Reps: 12-14
Load: 14RM
Rest 240 seconds and perform:
Exercise: Power Cleans
Sets: 1
Reps: 2-3
Load: 3RM
HH Fucking Rules! I love it, and do it every few months.
Like the previous poster said, the idea is to do 3 heavy sets of 3 (working up to your 3RM), then do an accessory exercise for 12-14 reps, rest for a few minutes, and then do another heavy set of 3 (or 4) with your 3RM.
Don’t forget to stuff your face and get lots of sleep.
thanks for the help,im going to do this for 1 month - 6 weeks and see how i gete ont.diets nailed,sleep needs to be.thanks for the help
just to clarify the accessory lift is 6th(6rm) of the heaviest lift???