T Nation

SVR 2 and Power Clean


#1

Hey Jim,
I've just started the SVR 2 layout, and I've found I have good results when I power clean (with a lower TM, usually 85%) prior to deadlifting on all other templates. Do you think this would be acceptable to continue doing with SVR if I ran it Med/Light/Heavy to match the main movements? I still throw before upper body lifts and jump before squats.
Obviously I wouldn't be going for Rep Records on the clean, It just seems to prep my body really well for some good pulls.
Other than that, I do the program as is.
Cheers for any input


#2

I'd have to see your layout. It's apparent no one on this forum has read a goddamn thing I've written. Just making shit up and claiming it's 5/3/1. So write something up and I'll take a look at it.


#3

Monday: Bench
1. mobility/stretching
2. throws
3. Bench
wk1 5x70%,5x80%,90%PR, 70%PR, some chins and band pulls
wk2, 5x65%, 5x75%, 5x85%, 3-5x5 65%, less chins and band pulls
wk3, 5x75%, 5x85%, 5x95%, TM PR, 3x3-5 85%, some chins and band pulls

Tuesday: Deadlift
1. Mobility/stretching
2. Power Clean (85% TM)
wk1 3x70%, 3x80%, 3x90%
wk 2 5x65%, 5x75%, 5x85%
wk 3 5x70%, 3x80%, 1x90%
3. Deadlifts
wk1 5x70%,5x80%,90%PR, 70%PR
wk2, 5x65%, 5x75%, 5x85%, 3-5x5 65%
wk3, 5x75%, 5x85%, 5x95%, TM PR, 3x3-5 85%

Thursday: Press
1. Mobility/Stretching
2. throws
3. Press
wk1 5x70%,5x80%,90%PR, 70%PR, some chins and band pulls
wk2, 5x65%, 5x75%, 5x85%, 3-5x5 65%, less chins and band pulls
wk3, 5x75%, 5x85%, 5x95%, TM PR, 3x3-5 85%, some chins and band pulls

Friday: Squat
1. Mobility/Stretching
2. Box/Broad jumps
3. Squat
wk1 5x70%,5x80%,90%PR, 70%PR,
wk2, 5x65%, 5x75%, 5x85%, 3-5x5 65%,
wk3, 5x75%, 5x85%, 5x95%, TM PR, 3x3-5 85%

Some form of conditioning 2-3 times a week, Usually a run with my partner, WV incline work or rower intervals.


#4

This is good.

Assistance for each day:

Monday - 50-100 of push/pull/ 25-50single leg-core

Tuesday - 50-100 of push/pull, 25 of single leg/core

Thursday - 50-100 of push/pull/ 25-50single leg-core
Friday - 50-100 of push/pull/ 25-50single leg-core

You can lower the "push" to 25-50 if you feel that better suits you. Numbers = total reps of assistance work in each of the three categories.


#5

awesome, cheers for the feedback Jim,
Can't wait for the new book!


#6

Just finished up first three weeks and smoked PRs in all lifts, and the SSL work felt great. I've been reading all the posts on Leader/Anchor work and just had a quick question as I start my second 3 weeks.
If I were to use current SVR2 Template as my Leader, would something simple like Original 531 BBB be an appropriate Anchor? With an 85% TM and 25-50 assistance movements for two cycles?


#7

BBB are always leader :slight_smile: