T Nation

Waterbury In Action

Following the principles in
http://www.T-Nation.com/findArticle.do?article=07-037-training

I will be doing the following the next 5 weeks and then I will deload or stop for a week.

1
Weighted Step Up
Cleans(Heavy)
Pullup
Dumbell Press

2
Trap Bar Deadlift
T-Bar Rows
Incline Dumbell Bench Press(45 degrees)
Triceps
Biceps
Abs

3
Weighted Step Up
Cleans(Higher repetition)
1 Armed Row
Dips

All sets will be done with the 24 rep scheme(2x12, 4x6,8x3 etc). Step Ups will be high reps(3x8,2x12,1x24) as that works best for me with least chance of injury. Each day will not have a specific rep range. I will choose each rep scheme per exercise depending on how I feel(feel strong go heavy, feel energized for higher reps etc).

Current lifts
Cleans
175x3
Step up
135x8
TBarDeads
265x5
Incline Dumbell Bench 85x5
BW+25x5 Pullups(maybe more maybe less)
60x8 Dips(have hit more, but haven’t done them in a while)

I want to hit 225x5 Clean
305x5 Dead
225x12 Step Ups(just started these)
50+BWx5 Pullups
100+BWx10 Dips

Any suggestions are appreciated

Instead of step ups on 2 days maybe squats or lunges one of those days. And maybe also think of trying hang clean or block clean in place of the 2nd power clean workout