1x5 Deadlift / 5x3 Power Cleans (Alternating)
3x5 Bench Press
3x10 Back Extensions
Chin-Ups: 3 sets to failure
Workouts A and B alternate on 3 non-consecutive days per week.
I started with the weight with which I could do a set of five without form breaking or the bar slowing down (compared to doing the set with just the empty bar). Every workout I add 2.5 or 5 kilos to each movement. I have a protein shake after training, eat creatine and generally try to eat more than I used to.
I begin with a short warmup and stretch for 5 minutes after training.
I begun 3 weeks ago with the following weights:
Squat: 30 kg
Press: 25 kg
Deadlift: 40 kg
Power Clean: 25 kg
Bench: 35 kg
Bodyweight: 70 kg
Last two training sessions:
Squat 3x5 52,5 kg
Bench 3x5 50 kg
Back Extensions 3 x 10, bodyweight
Chin-Ups 3 x 2, don't know why less than usual
Squat 3x5 55 kg
Press 3x5 35 kg, last reps really hard
Deadlift 1x5 55 kg
Bodyweight: 73 kg