I had a discussion with Spencer today about the amount of massive PRs we’re seeing on the power movements. This, in my opinion, has got to be one of the oddest byproducts of our off-season lifting template, as the full versions of the movements are not necessarily known as a great developers of the power versions. (Read this sentence in snooty nerd voice…) Whereas my Russian manuals tell me the opposite is actually true in high level lifters. It seems that everyone is PRing almost weekly on the power versions, and we even have our own battle of tall-blonde-female-exercisers going on.
Last week Nicole Capurso hit a triple from the floor with 185#. This week Kat Anderson fires back with a triple from the hang at 190#. Kat’s old PR for the Power Clean—from the floor, for a SINGLE—was 185#.
Kat Anderson – 190# Triple Hang Power Clean:
Here’s Josh’s 320# (145kg) Clean & Jerk that I promised yesterday:
WOD 131004:
BBG
- 12 minutes to find a heavy (for the day) Triple Snatch from Blocks @ top of knee.
- 12 minutes to find a heavy (for the day) Double Clean & Jerk from Blocks @ top of knee.
Strength
1) HBBS: 1X5@60%, 1X5@65%, 2X5@70% – rest exactly 2:00.
2a) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest 60 sec.
2b) 4X2 Bench Press – heaviest possible, rest 60 sec.
Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).
3a) 3XME Tempo Strict Pullups (3 counts up, 3 count pause with chin over, 3 counts down – DO NOT deviate from this tempo) – rest 60 sec.
3b) 3X8 Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
For squats, are we to use the weight used at 103% from last week for tomorrow’s percentages? Thx.
I believe you still stay with your previous number until we are told to set a new 1RM.
I know you die-hards are gonna ream me for this…
WHAT IF we want to do additional Bench Press and Pullups, as in 6-7 sets rather than 3-4. I personally CRAVE upper body strength and LOVE to do it.
I’m interested in everyone’s opinion, but I also hope Rudy gives some feedback to this question.
There are people that are far more qualified to answer than I am, but I’ll give it a stab anyway. Blow it off if you like.
You’re free to do whatever you want, no one is stopping you. Your arms probably wont fall off. However, you’re assuming more is better (which isn’t always true). If you have enough energy to do more sets, maybe that’s an indicator that you aren’t going heavy/hard enough?
But if you add or subtract, you aren’t following Rudy’s program. Simple as that. Also, you’ll instantly get rhabdo.
That is a good point that I may not be going heavy enough. If you click on my name it takes you to my site with videos and such. Maybe you could judge by taking a look at what I look like when I am doing my sets. Also, I have had trouble with my form on the lifts which has lead to not using as much weight.
I want to go back to Smolove jr, or is Rudy planning on doing another Back Squat program??
We are on hatch program now
Josh… You my friend are a beast
BBG:
1. 205#
2. 260#
Strength:
1. Based off 350#
2a. Based off 300#
2b. 225# 240# 245# 255#
3a. 5-5-3
3b. 14kg
BBG: skipped
S:
1) 225, 245, 265, 265#
2a) 185, 215, 230, 245#
2b) 175, 175, 185, 185#
3a) 5, 5, 5 reps
3b) Done (no additional weight)
BBG:
1. 215#
2. 255#
Strength:
1. Off 375#
2a. Off 318#
2b. 215-225-235-245#
3a. 3-3 (stopped after 2 rounds; shoulder started to flare)
3b. 25#
1) 125
2) 195
3) 220/240/255
4)
A: 165/195/205/220
B: 245
1) 235, 245×1
2) 275, 295 (missed jerk)
1) 235-265-285-285
2a & 2b) Skipped because peer pressured into a conditioning workout. I’m not sorry.
3a) 5,5,5
3b) un weighted
#TheOutlawWayAfghanistan
1) 185
2) 300
Str
1) Done off 415
2) Done off 345
No time for the rest…
1) 105, 115 (missed 3rd snatch at 115)
2) 135, 145 (got first clean, no jerk)
S1) 155, 165, 175, 175
S2a) 135, 145, 145, 155, 155 (just wasn’t paying attention and did an extra at 75%
S2b) Skipped due to shoulder issue
S3a) 4,3,2
S3b) Skipped due to hamstring/glute issue
#TheOutlawWayAfghanistan
39M/189#
BBG: dnd
strength
1) 190#/205/220/225
2a) off 285#
2b) 255#/255/275/285 (I know, it’s sad, refer back to 2a)
3a) 8/5/5
3b) done, BW
1) 115
2) 185
S1) 205, 215, 225, 250
S2a) 185, 195, 205, 225
S2b) 185
S3a) 6, 5, 4
S3b) Unweighted 3 sets of 8
#TheOutlawWayAfghanistan
BBG:
1.) 175# (for 2, dropped 3rd in front, hit after reset)
2. 225#
Str:
1.) off 335#
2a.) off 305#
2b.) up to 260#
3a.) 6, 7, 6
3b.) up to 25#
bbg.)
1.) 198
2.) 275
Strength
1.) off 415
2a.) off 350 ( felt really good really focusing on keeping elbows up)
2b) 230
3a.) 5,4, 3
3b.) 15#
snatches 155
c+j 210
hbbs(405)
front squat(335)
bench 245
pullups 7,6,4
ghr 15# DB’s
BBG-
1. 205#
2. 240#
Strength-
1. Based off 380#
2a. Based off 325#
2b. 205#, 215×3
3a. 6-5-4
3b. 14kg
BBG: 1) 175
2) 220
Strength: 1) off 350
2a) off 260
2b) 235
Not time for 3s
BBG:
1.) 210 ~ 87%, 220f
2.) 250 ~ 91%
Strength:
1.) 190×5, 205×5, 220x5x5
2a.)180×5, 210×5, 225×5, 240×5
2b.)205, 210, 215, 215 (84%-87%)
3a.)4, 3, 3 ~ wow
3b.)15, 20, 25
BBG:
1.) 205# felt good
2. 267# felt good
Str:
1.) Off of 455#
2a.) Off of 355#
2b.) 275#
3a.) 4,5,5
3b.) 35#
BBG
1) 185# (considering this was my last tested 1RM from the floor….)
2) 205#, 225# OX
Strength
1) Off of 335#
2a) Off of 290#
2b) 185, 205, 225, 225#
3a) 9, 6, 5
3b) Done – unweighted
BBG
1) 135
2) 170
Strength
1) based on 260
2a) based on 220
2b) 125-135-145-145
3a) 7,4,3
3b) tmrw
1) 135#, then felt so good that went for singles. Got 145# and 150#, f….king 10# PR!!!!
2) 170# (-5# from 1RM)
Strength:
1)HBBS: 150/165/175
2) a) 140/165/175/190
b) 135#
3) a) 4/4/3
b) done
Sn-135
CnJ-205
HBBS- based off 335
FS- based off 285
BP- 245×1, 255×3
No time for pullups or GHR
1) 205
225 failed 3rd twice
2) 255
275 Failed 2nd twice.
Squats
Off 340 done
FS
205 230 stopped there. Knee not happy
BP – 225 235 240 245 PR
5/8/7
Shit day
27/77kg/5’9″/M/CenEast
1/1/1
Heavy Snatch Triple off blocks @ knee: 160# (+10# PR)
Heavy C&J Double off blocks @ knee: 205# (-10# PR)
HBBS: done. Off of original 320#
FS: done. Off of 260#
BP: done. 225#
PUs: 5/5/5
GHR: done. BW.
Sorry, scratch the 160# from above. It was 155#. That was still a 10# PR. It’s late…w/e
BBG
1) 115#
2) 165#
3a) off of 200#
3b) 155-160-165-170
BBG:
1) 80kg
2) 105kg
Strength:
1) Off 365#: 220#, 240#, 250#
2a) Off 285#: 170#, 200#, 220#, 230#
2b) 205#
3a) 5,5,5
3b) 30#
170*2+f
250*1+f
off 330 made all
off 300 made all
7,7,6 pullups
245,255,265,275 made all. went for 285 and ALMOST GOT 2
subbed GH raise for Good Mornings. oh the humanity!
M/17/160#
BBG:
1) 155#
2) 205#
Strength:
1) 170-185-200-200
2a) 145-170-185-195
2b) 225#
3a) Done, forgot how many
3b) 15#
BBG:
1) 175#
2) 245#
Strength:
1) 255# / 275# / 295# / 295#
2a) 225# / 245# / 265# / 285#
2b) 205# / 215# / 225# / 235# 1,1
3a) 4 / 4 / 4
3b) done with a 15# slam ball
BBG 1) 125# from hang @ top of knee
BBG 2) 165#
Str 1) 185-200-215-215
Str 2a) 165-185-190-205
Str 3a) 3, 3, 2