Last thursday was the last session of my old routine -
Squat - barx10, 40x7, 60x5, 75x5x4, 75x12
45 degree leg press - 40x5, 80x5x3, 90x5, 100x5
Military press, 80lbsx5x2, 90lbsx5x2, 90x7
rev. cable flyes - 2.5x7, 2.5x5, 5x5, 4x5x2
laterat raises - 7.5x5x4, 7.5x10
Today I began the Jackals gym Basic 8 week program. The weights I am aiming for by the end of it are:
Squat - 120kg, Bench - 90, power clean - 60, Deadlift - 140
Squat - 10x2xbar, 2x12x72.5kg
leg extensions - 2x12xplate 8
calf raises - 2x12x160
situps (w/10kg) - 1x10, 1x12
This was one of my shortest workouts ever, but I felt pretty stuffed at the end of it, which was pleasing.
I am still not sure what power cleans actually are. How are they different from regular cleans? I couldn't find it on exrx.net.