Allen Bailey is the definition of a workout freak! I have been following his larger than life tales since I started hearing rumors about him in his Georgia high school. Let me tell you the Allen Bailey workout is a whole conglomerate of his life.
Growing up Allen lived on a tiny island off the coast of Georgia and would take a ferry to the school everyday and this is where the folk lore begins. I've heard everything about him as a young man including catching predators such as bears or alligators for just a "good workout".
But who knows maybe all this is non-sense and make believe but one thing that isn't is the numbers this guy was putting up in the weight room at the University of Miami. His bench was in the 400s his squat in the 600s and his clean in the 400s and he seemed like it was all easy. And if these numbers don't shock you did I forget to mention he ran a sub 4.6 40, had a 40 inch vert, and weighed 280+ with less than 10% body fat. Ok now the tall tales seem like they can be true.
Let's get into the workout he was following at Miami that got him so explosive and lean…
Monday
Snatch
Hang Clean
Power Jerk
Clean Pulls
Auxiliary Lifts
Tuesday
Back Squat
Front Squat
Bench
Incline
Auxiliary Lifts
Wednesday
OFF
Thursday
Hang Snatch
Power Clean
Split Jerk
Clean Pulls
Auxiliary Lifts
Friday
Back Squat
Front Squat
Bench
Close Grip Press
Auxiliary Lifts
The auxiliary lifts consisted of various exercises that supported the lifts above such as step-ups, glut/ham raise, pull-ups, dips, etc… The lifts were based off percentages and would focus on one or the other lifts. So say the first day of the week might focus on squatting and legs and then the next on bench and upper body. Excellent start of a well balanced training program that you can apply to start putting up numbers like Allen Bailey.
Find more info on: Mammoth Strength Blog
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