Note: Use your highest 3rm or 5rm over the last 4 weeks to calculate perecentages
WL:
1) Clean with 3-sec Pause each rep (just above the knee): 5×3@80% of 3rm
2) Behind-the-neck Jerk off blocks (drop each rep): 5×3@80% of 3rm
Accessories:
1) Bent over row: 3×5@80%
Strength:
1a) Bench Press: 3×5@80% of 5rm
1b) Back Squat: 3×5@80% of 5rm
WL:
1) 97 kg
2) 110 kg
Accessories:
1) 73 kg
Strength:
1a) 180#
1b) 130 kg
Really started to feel recovered today.
1) 155lbs
2) 135 lbs
Accessories
155 lbs
Strength
1a 135lbs
1b 270 lbs
Dumb question, is the behind neck jerk a squat jerk or split style?
split (or whichever way you normally jerk)
wl
1)240
2)230
acc
1)195
str
1)205
2)295
I’m starting the Outlaw Barbell programming after a ill advised self prescribed programming template.
C&J: 102kg
Jerks: 102kg
Rows: 102kg
*Maxed my squat and bench on Monday and Tuesday respectively so I will opt out of the strength work today.
WL
1)102kg
2)102kg
Acc
1)102kg
Str
*maxed squat and bench press on Monday and Tuesday so I will opt out of the strength work.
(lbs)
1) 130
2) 130
1) 90
1) 90
2) 170
WL:
1) 5×3: 62kg
2) 5×3 BTN pushjerk: 56kg
Accessories:
1) Bent over row: 3×5: 45kg
Strength:
1a) Bench Press: 3×5: 52kg
1b) Back Squat: 3×5: 80kg
WL:
1) 215
2)225
Acc:
1) 225
Strenght:
1) 205
2) 255