“De-load” is not synonymous with “taper”. The last week was about recovery; it was not a primer for PRs. Many of you did see PRs, but after lifting at 80% for the week, it is hard to come back and hit 100%+. Keep this in mind as we move through the cycle.
WL:
1) Clean from Blocks (above knee): 2rm (drop each rep and reset quickly)- 1×2@95%, 1×2@90%
2) Split Jerk off Blocks (drop each rep): 2rm- 1×2@95%, 1×2@90%
Accessories:
1) Jerk Recoveries: 3rm- 1×3@95%, 1×3@90%
WATCH THIS: Jerk Recovery DEMO VIDEO
2) Behind-the-neck Push Press (clean grip): 3rm- 1×3@95%, 1×3@90%
Strength:
1) Back squats: 3rm- 1×3@95%, 1×3@90%
I may have missed it. Was there a substitute for jerk recoveries or just do one heavy rep and drop it?
Just these alternatives: http://outlawway2.wpengine.com/2014/05/08/140509/
Or, you could try these with j-hooks if that is all you have, but again I wouldn’t recommend it.
https://www.catalystathletics.com/exercises/exercise.php?exerciseID=198
WL:
1) 125kg — 119, 113
2) 143kg, 146 x 1 (5kg PR) — 136(xx), 129
Accessories
1) DND – will have safety arms by the end of the week.
2) 105kg — 100, 95
Strength
1) 165kg (6kg PR for 3-rep) — 157(2), 149
WL:
1) 134kg
2)120kg*
Acc:
Str:
Will update last two later in the day.
Acc:
1)152kg
2)111kg
Str:
1)188kg
spent the day building more jerk blocks to do jerk recoveries, hitting all this tomorrow
Had one hour to lift today.. i only did back off sets on Squats
WL
1.) 140 kg
2.) 145 kg
ACC
1.) 120 kg these need more practice than anything
2.)110 kg
Strength
1.) 180 kg, 171, 162
Cleans: 300
Jerks: 275
Recoveries: 295
Squats: 365
BTN PP CG: 225
Drop sets done
WL:
1) 2RM clean: 82,5kg (pr from blocks) +dropsets
2) 2RM SquatJerk: 75kg (1x80kg)
Accessories
1) DND
2) BTN cleangrip PP: 60kg (2×62,5kg) +dropsets
Strength
1) 3RM hbbs: 105kg (pr match) +dropsets
(lbs)
Clean 185
Jerk 165
Recoveries 165
Will update when I go back for the last two movements
Wasn’t able to get back to the gym. Bummer.
Hopefully I’ll be consistent with lifting if I post…
1- 275. Hit 300 for 1
2- 250 all sets.
3 – 305. Def like these. Excited to go heavier on these soon.
4 – 225
5 – 315
4/2/1
Excited to be back.
Clean) 235
Jerk) 235
Jerk Recoveries) 255
Push Press) 175
Squat) 315
for days like today, the words FUCK YES are normally uttered with great frequency
wl
1)320 PR by 5 for any position
2)305 post shoulder injury PR overhead
acc
1)blocks weren’t high enough
2)230
str
1)370 PR tie
all drops done
fucking boom
Fuck. Yes. Don’t you have a power rack with safety bars that you can use for jerk recoveries?
WL
1. 135#
2. 135#
Acc
1. DND working on getting setup
2. 95
Str – DND. knee injury acting up