140505

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This is the last week of work before our first de-load.

WL:

1) Mid-hang Clean: Work to a 3rm – 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%

14 thoughts on “140505”

  1. WL
    1) 275# (+10) — 260/250
    2) DND (multiple jerks still bother wrist)

    Accessories
    1) 345 – 355 – 355
    2) Strict press: 170# (+5) — 162/155

    Strength
    1a) 325# (-20) – 355(4) — No drops; tweaked back on last set
    1b) 205# (-10) – 225(4+) — No drops

  2. WL
    1.) 137 kg (302#), knowing that Crabcakes was going for 300# today i went with 302#
    2.) 130 kg weak overhead today
    Acc
    1.) 160 kg
    2.) 106 kg
    Strength
    1.) 175 kg (+0, however I’m staying more upright and not doing good mornings up)
    2.) 205#

  3. I just competed in a meet and my next one is Aug 2nd. I know the program is peaking around then, should I follow as is or should I start a week or two back? Thanks, Chris

  5. WL:
    1) 225
    Really having issues with my grip during this. I’m not finding the weight particularly difficult, but re-establishing a strong hook grip in the racked position has proven to be somewhat difficult.

    2) 255 +10 from last week
    Acc:
    1)342
    2)225 +10 from last week
    Strength:
    1)395 +10 from last week
    2)255

  6. 1) 3RM hang clean: 77,5kg
    2) 3RM jerk from blocks: 75kg (full squat jerk) + dropsets 70/65kg

    3) 3×5 jerk drives: 100kg
    4) 5RM pushpress: 55kg, only managed 3 at 60kg today… +dropsets 52/50kg

    5) 5RM backsquat: 100kg (PR) +dropsets 90/85kg
    6) 5RM benchpress 65kg (PR) + dropsets 60/55kg

  7. Cleans: 310…was my 1RM at camp in Chicago
    Jerks: 275…tired
    Jerk Drives: 335, 355, 375
    Push Press: 240
    Squats: 360…new 5RM
    Bench: 220…much easier than last week…coming back slowly

    all drops done

  8. WL 1) 185lbs back off sets complete. Grip issues.
    2) 205 back off sets complete.

    Acc. 1) 225 back off sets done.
    2)185 down sets done.

    Strength 1) 335. Down sets done.
    1b) 185 back off sets done.

    Thus far have established 5 rep maxed each week and hit the 5×5 @ 90 . How long should I expect to make this linear progress? Because today’s squat was tough. I’m 43 and feeling good but if I miss a new RM, will this sabotage progress?

    • You won’t necessarily increase each week. It depends on your fatigue. Of course, try to increase, but just go as heavy as you can if you cannot.

  9. (lbs)
    1) 165 (+5)
    2) 150 (+5)

    1) 155 (counted wrong), 165×2
    2) 120 (+5)

    1) 215 (+20)
    2) 115 (+10)
    First time I split the workout into two. Did WL and accessories then came back about 90 mins later and did the strength.

  12. 1) 255 + 0
    2) 235 (feeling very weak overhead)
    acc
    1) 315
    2) 215 + 10
    str
    1) 315 – 30 (failed first rep of 365, wtf)
    2) 205

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