Looking to get stronger?

Of course you are! No matter what level of ability you're at, or whether you’re a male or a female, you should always be looking to improve.
(As a reminder to the ladies, please read “Should girls lift heavy?” if you’re worried about getting “bulky.” The post talks about how God didn’t give you the proper physiological equipment for building “bulk” so you shouldn't worry about it!)

The workouts in this post were programmed specifically for my friend Kelsey who is in ridiculously good shape and who is always pushing her physical limits. This is designed to supplement, not take the place of, her already strenuous conditioning workouts. If you’re not already doing compound lifts like these, I encourage you to! They won't seem like alots… but if you’re putting forth a maximum effort you will see results.
If you don't know the lifts in this program...I encourage you to learn today! I'll be glad to give you some pointers any time I'm in the gym. Please message me on facebook or email me at jakephillips116@gmail.com with any questions; I would love to help you any way that I can.

 These lifts build overall body strength, increase metabolism, flexibility, stability, and endurance, and are a must for anyone who is serious about fitness.

(The percentages are based on Kelsey’s 1 Rep Maximums, so please change the weight based on your own max's)

Day 1: Deadlift… 3 sets of 5 repetitions (3x5) Goal weight is 80% of max, or 180

Day 2: Front Squat 7x1… increase weight each rep. Find your max. This will help your Clean a lot… because bottom part of the squat is where you will find yourself during one of the most crucial points of the Clean.  

Day3: Clean 5x2…80% or about 85; Bench press 65% of max 1xMax reps

Day4: Squat 1x5…90% or 180

Day 5: No Strength workout

Day 6: Front Squat 3x5…70% of max from Day 2

Day 7: Deadlift 10x1… increase weight with each rep. Find your max.

Day 8: Clean 1x5…90% or about 90

Day 9: Squat 3x5…80% or 160; Bench Press 3x5... 80% max

Day 10: No Strength workout

Day 11: Clean 7x1…increase weight each rep. Find max.

Day 12: Deadlift 5x2…90% of new max, or 205

Day 13:Front Squat 3x5…80% of max from Day 2

Day 14: Squat 10x1… increase weight with each rep. Find new max.

Good luck Kelsey!