Note: Percentages after lifts note drop sets based off maxes. There is no prescribed rest for any work.
WL:
1) Clean: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%
2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90%
Accessories:
1) Jerk Drives (with 3 count pause at bottom of dip): 3X5 @ 110-120% of max Jerk
2) Push Press: Work to a 5rm – 1X5@95% of 5rm, 1X5@90% of 5rm
Strength:
1A) Back Squat: Work to a 5rm – 1X5@95% of 5rm, 1X5@90% of 5rm
1B) Bench Press: Work to a 5rm – 1X5@95%, 1X5@90%
And so it begins…
MMMmmmm I like this…Been waiting for this to start up again for a while now.
So I’m currently 8 weeks into the old WL template that you had up for the Dec AM open.. Should I continue with that our start again with the new template?
Start with the new template.
WL
1: 120
2: 90 (Sprained Wrist)
ACC:
1: 140
2: (Sprained wrist)
ST:
1A: 150×5
1B: 80×5 (Sprained wrist)
Day 1 as a weightlifter
WL:
1.) 136 kg back off sets done
2.) 130 kg (136 x 1) jerk wasn’t there today.. back off sets done
Acc: whoops paired these together
1a.) 160, 165 kg, 165 kg
1b.) 110 x 4, 105 x 5, 100 x 5
Strength
a.)170 kg (felt solid had another 5 to 10 kg in me
b.)205# lol
really just me and jeff? aight then
wl
1)285
2)275
acc
1)335
2)205
str
1)345
2)245
did all back off/drop sets
During the WL should we stand up every rep? Or should we just get under the bar and reset?
1)245 clean 3m
2)235 jerk 3rm
acc
1)275 jerk drive
2)195 push press
Strength
1a) 315 squat 5rm (345×4, then fail)
1b) 205 bench 5rm
1) 130kg
2) 90kg (Sprained my wrist on weekend)
acc
1) 145kg
2) 0kg (wrist)
str
1) 150kg
2) 90kg
WL
1) 245
2) 225
Acc
1) 265
2) 175
Strength
1a) 265
1b) 195
Bbg
1)125
2) same as clean
Acc
1)95
2)155
Strength
1)205
2) 95
1) 255 clean, couldn’t stand up with 3rd on 265. (265 was my opening lift in February.)
2) 255 jerk
1) 325 (i went to heavy i think, this sucked.)
2) 185 push press
1. a) 335 squat 5rm
b) 235 bench 5rm
Happy with day one. Feeling good.
Oh and all back off sets completed.
I pushed myself to the point just before making sloppy lifts, so, far off from actual maxes.
1. Clean 3RM: 73
2. Jerk 3RM: 75 (no blocks, had to catch each weight. Felt like it could be MUCH higher)
1. Jerk Drives: 95 (new, awkward)
2. Push Press 5RM: 55
1A. Back Squat: 95
1B. Bench Press: 115#
Clean: 290
Jerk: 275
Jerk Drives: 315, 330, 345
Push Press: 225
Bench: 205
Squats: 345
been waiting a long time for this to restart
1. Clean: 205
2. Jerk: 185
1. Jerk Drives: 235
2. Push Press: 155
1A. Squats: 225
1B. Bench: 205
Shoulders and upper back felt very fatigued today.
Hey I’m Kyle 62kg lifter. Been lifting for about 8 months now and I’m ready to start get strong as fuck and slam some heavy ass weight . so need less to say I’m pretty pumped to get on board with the program.
Strength:
1) 265×5 255×5 245×5
2) 155×5 135×5 135×5 I personally don’t like bench for # of reason so I didn’t really
Push this exercise
WL:
1) 220×1 205×3 200×3 195×3
2) 200×3 195×3 185×3
Acc:
1) 215×5 205×5 205×5
2: 135×5 155×5 165×5 and stopped, did accessories work last was a long day got tried had to listen to the body and shut it down
Sorry for the delayed posts..
I started The Outlaw Way Barbell program 2 weeks back starting with the last page (first post) on the blog. Loved it! Glad to see this has restarted.
1. Clean 3RM: #225
2. Jerk 3RM: #265
1. Jerk Drives: #305
2. Push Press 5RM: #225
1A. Back Squat: #295
1B. Bench Press: #205 (bench sux).
WL:
Clean 255
Jerk 225
ACC: Skip, no time.
Strength:
Squat 315
Bench 185
Following a couple weeks back because of some traveling. Havent lifted in the last few weeks so feeling pretty weak, gonna post anyway.
WL:
Clean 215#
Jerk 215#
Acc:
Jerk Drive 245#
Push Press 155#
Strength:
Back Squat 225#
Bench Press 165#