Maximum impulse training

**gtbmed** · 07-10-2010, 09:27 PM

7/9/10

Power snatch + hang squat snatch + snatch
65x3,3
70x3,3,3
Snatch balance
75x3,3
80x3,3,3
Back squat
195x8,8,6,6,5
Clean pulls
200x5,5,5,5,5
Chins
BWx10

**gtbmed** · 07-10-2010, 09:33 PM

7/10/10

3 position clean
135x3,3
145x3,3,3,3
Rack jerk
115x3,3,3,3,3
Clean pulls
165x5,5
175x5,5,5
RDLs
160x8,8,8,8,8
Chins
BWx10,10
Box jumps
high box - 5,5,5

**gtbmed** · 07-12-2010, 12:52 PM

7/12/10

Snatch
75x3,3
85x3,3,3,3
Power clean + hang squat clean + clean
125x3,3
135x3,3,3
Back squat
185x8,8,6,6,5
Snatch pulls
115x5,5,5,5,5
Box jumps
high box - 5,5,5

**gtbmed** · 07-18-2010, 03:36 PM

7/18/10

Power snatch + hang squat snatch + snatch
75x3
85x3,3,3
75x3
Snatch balance
85x3,3
95x3,3,3
Back squat
205x5,5,5,5,5
Clean shrugs
210x5,5,5,5,5
Back extensions
210x15
215x12
220x10
Chins
BWx10,10,5,5

**gtbmed** · 07-19-2010, 08:13 PM

7/19/10

3 position clean
145x3,3
155x3,3,3
Rack jerk
ugh
Clean pulls
185x3,3,3
195x3,3,3
RDLs
175x7,7,7,7,7
Box jumps
Alternated between tall box/short box and short box/tall box - 5,5,5,5

**gtbmed** · 07-24-2010, 05:23 PM

7/24/10

Started Starr's 5x5, I did the following as a circuit:

Squat
175x5
175x5
175x5
175x5
175x5
Bench press
95x5
100x5
110x5
115x5
125x5
Deadlifts
185x5
195x5
210x5
225x5
240x5

**gtbmed** · 08-01-2010, 12:45 AM

7/31/10

Squats
195x5
195x5
195x5
195x5
195x5
Bench press
105x5
115x5
120x5
130x5
140x5
Deadlifts
205x5
220x5
240x5
255x5
270x5

Finished in about 30 minutes.

**gtbmed** · 08-02-2010, 01:41 PM

8/2/10

Squats
175x5
175x5
175x5
175x5
175x5
Military Press
95x5
95x5
95x5
95x5
95x3
Dumbell rows
80x5
80x5
80x5
80x5
80x5

**gtbmed** · 08-03-2010, 08:54 PM

8/3/10

Snatch
95x3
95x3
95x3
95x3
105x2
Power clean + hang squat clean + clean
135x3
135x3
145x3
145x3
145x3
Snatch pulls
105x6
125x6
125x6
125x6
125x6

**gtbmed** · 08-04-2010, 12:09 PM

8/4/10

Squats
165x5
175x5
185x5
200x5
215x5
Bench press
115x5
115x5
115x5
115x5
115x5
Deadlifts
250x5
250x5
250x5
250x5
250x5

All finished in less than 30 minutes again.

**gtbmed** · 08-05-2010, 03:26 PM

Lots of box jumps today.

**davegmb** · 08-05-2010, 06:09 PM

Originally Posted by gtbmed

8/4/10

Squats
165x5
175x5
185x5
200x5
215x5
Bench press
115x5
115x5
115x5
115x5
115x5
Deadlifts
250x5
250x5
250x5
250x5
250x5

All finished in less than 30 minutes again.

Im using the same sort of weight for deadlifts and the 5x5 rep and set routine too, Ive got up to about 276lbs so far but found my grip restricts me more then anything as i dont use straps.
I certainly dont do it after squating and benching though, sounds tough, great work out.

**gtbmed** · 08-06-2010, 02:29 PM

Hang cleaned 165 for 2 singles today. Not great, but decent for now.

**gtbmed** · 08-08-2010, 11:32 AM

8/8/10

Set a rep PR for deadlifts with 295x5.

Squats
215x5
215x5
215x5
215x5
215x5
Bench press
115x5
125x5
130x5
140x5
150x5
Deadlifts
225x5
240x5
260x5
275x5
295x5

**gtbmed** · 08-08-2010, 11:36 AM

Originally Posted by davegmb

Im using the same sort of weight for deadlifts and the 5x5 rep and set routine too, Ive got up to about 276lbs so far but found my grip restricts me more then anything as i dont use straps.
I certainly dont do it after squating and benching though, sounds tough, great work out.

Yeah, I never use straps and grip strength can be a big factor in higher volume deadlifting.

I really like the idea of the 5x5, but I like to change the exercise selection as I've never really done BB rows and I've never been a fan of rows in general. Thus, more deadlifting and just some DB rows to keep things light in the middle of the week.

**gtbmed** · 08-09-2010, 11:14 AM

8/9/10

Squats
185x5
185x5
185x5
185x5
185x5
Military press
95x5
95x5
95x5
95x5
95x5
DB rows
80x5
80x5
80x5
80x5
80x5

**gtbmed** · 08-11-2010, 01:38 PM

8/11/10

That's a recent rep PR for squats and rep PR for deads as well. I also did 5 good sets of power cleans. My work capacity has increased a lot and the transition to next week should be easier. The jump in weight isn't as big as the past 2 weeks.

Squats
175x5
190x5
205x5
220x5
235x5
Bench press
140x5
140x5
140x5
140x5
140x5
Deadlifts
275x5
275x5
275x5
275x5
275x5

**gtbmed** · 08-14-2010, 10:39 AM

8/14/10

I stayed out too late last night and played too much volleyball and it physically taxed me for this workout. I almost got the bench PR but I knew I wasn't going to set the deadlift PR so I skipped that set. I'll go for it another day.

Recent rep PR for squats though.

Squats
225x5
225x5
225x5
225x5
225x5
Bench press
130x5
150x5
160x4
140x5
120x5
Deadlifts
255x5
290x5
275x5
235x5

**gtbmed** · 08-16-2010, 05:48 PM

8/16/10

Squats
195x5
195x5
195x5
195x5
195x5
Military press
100x5
100x5
100x4
95x5
95x5
Bent-over DB rows
90x5
90x5
90x5
90x5
90x5

**gtbmed** · 08-18-2010, 03:53 PM

8/18/10

Awesome last day. Set an all-time PR in squats and deads and a recent PR for bench.

Squats
200x5
230x5
245x5
215x5
185x5
Bench press
145x5
145x5
145x5
145x5
145x5
Deadlifts
285x5
285x5
285x5
285x5
285x5

**gtbmed** · 08-24-2010, 01:46 PM

8/24/10

Squats
160x5
185x5
210x10
135x10
135x10
135x10
135x10
135x10
Leg curls
105x8
105x8
105x8

**Tension** · 08-24-2010, 02:41 PM

I am about 99% sure I am going to use your program, what are your stats or what were your stats when you started this routine?

**gtbmed** · 08-24-2010, 05:42 PM

Are you talking about my current routine or the former one?

This was my progress for my 5 rep maxes (pretty conservative estimates at the beginning):

Squat: 225 -- 245
Bench press: 145 -- 165
Deadlift: 285 -- 310

Again, most of my beginning maxes were conservative estimates. I have a spreadsheet if you'd like to see it.

**gtbmed** · 08-26-2010, 02:04 PM

8/26/10

Bench press
105x5
125x5
140x11
105x10
105x10
95x10
95x10
95x10
DB rows
75x10
75x10
75x10
70x10
70x10

**gtbmed** · 08-28-2010, 01:35 PM

8/28/10

I need to figure out hanging leg raises. I've never done them before but I've read a lot about their benefits and want to start incorporating them.

Deadlifts
205x5
235x5
265x10
155x10
155x10
155x10
155x10
155x10
Hanging leg raises
5
5
5
Shrugs
85x12
85x12

**gtbmed** · 08-31-2010, 02:37 PM

8/31/10

Power snatch + hang squat snatch + snatch
85x3,3
95x3,3,3
Snatch balance
95x3,3
105x3,3,3
Back squat
205x8,8,6,6,5
Clean shrugs
225x5,5,5,5,4
Back extension/hanging leg raise
210x10/BWx5
210x10/BWx5
220x10/BWx5
Chinups
BWx10

**davegmb** · 08-31-2010, 03:01 PM

Originally Posted by gtbmed

8/16/10

Squats
195x5
195x5
195x5
195x5
195x5
Military press
100x5
100x5
100x4
95x5
95x5
Bent-over DB rows
90x5
90x5
90x5
90x5
90x5

Any reason you do the DB rows instead of BB rows?

**gtbmed** · 08-31-2010, 09:25 PM

Originally Posted by davegmb

Any reason you do the DB rows instead of BB rows?

I've never done BB rows extensively. Everytime I do them they feel uncomfortable and a bit awkward. Plus, I like to throw in some unilateral work into my program.

I would just replace rows with cleans, but I don't like doing cleans in a 5x5 rep range.

**gtbmed** · 09-01-2010, 03:37 PM

9/1/10

3 position clean
135x3,3
145x3,3,3,3
Power jerk
115x3,3
125x3,3,3
Clean pulls
175x5,5
185x5,5,5
RDLs
195x8,8,8
185x8,8
Leg press
400x5,5,5,5,5
Box jumps/HLR
BWx5,5,5

**gtbmed** · 09-03-2010, 03:57 PM

9/3/10

Snatch
95x3,3
100x3,3,3,3
Power clean + hang squat clean + clean
130x3,3
135x3,3,3
Back squat
195x8,8,6,6,5
Snatch pulls
120x6,6,6,6,6
Bench press
145x5,5,5,4
Box jumps
5,5,5
Chinups
BWx10,10

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