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Old 09-22-2008, 08:59 PM
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_Wolf_ _Wolf_ is offline
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
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I have heard that for people wanting strength and power you need to have a lot of unilateral work in there too.

If what I have read is true, then this is how I would change things up:

oh...and its all sets x reps

MONDAY
1.) Squats 5x3
2.) Clean and Jerk 5x3
3.) Pull-ups 4x failure
4.) Unilateral RDLs 3x6-8
5.) Cable Wood Chops

WEDNESDAY
1.) Front Squats 5x3
2.) Standing Military Press 5x3
3.) Unilateral Box Squats 3x10
4.) Rows 3x10
5.) Dragon Flies

FRIDAY
1.) Deadlifts 3x3
2.) Bulgarian Squats 3x7-8
3.) Standing Dumbbell Unilateral Military Press 3x7-8
4.) Chin-ups 3x5
5.) Dumbbell Suitcase Deadlifts (only one dumbbell at a time) 3x12 per side

It may be a bit too taxing on your system but you can do a lot of things to change it up:
1.) Reduce the volume on Wednesdays.
2.) Cycle the volume. Week 1 = High, Week 2 = Medium, Week 3 = Very High and Week 4 = Low
3.) Add in speed work as and when required but with the clean and jerk being there I don't think you need it. But you know better.

There are lots of things you can do with it

Good luck, dude.
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