Friday – Push

  • Split Jerk
    • 155 lbs x 1 rep
    • 175 lbs x 1 rep
    • 205 lbs x Failed
    • 145 lbs, 4 sets x 5 reps*
  • Front Squat (w/o belt)
    • 160 lbs, 3 sets x 5 reps
  • Bench Press
    • 205 lbs, 3 sets x 3 reps
  • Overhead Squat
    • 85 lbs, 3 sets x 7 reps
  • Power Jerk
    • 155 lbs x 1 rep
    • 165 lbs x 1 rep
  • Drop Jerk
    • 50 lbs, 5 sets x 5 reps

Comments:

* Try using a wider grip neck time. The grip you are using is meant for a shoulder press. You are trying to drop under the weight rather then use the arms to drip the weight up.

Wednesday – Pull

  • Power Clean
    • 150 lbs, 3 sets x 3 reps
  • Hang Power Snatch (w/ straps)
    • 90 lbs, 3 sets x 3 reps
  • RDL (w/o belt, w/ straps)
    • 290 lbs, 3 sets x 5 reps
  • Pull-up (BW = 170 lbs)
    • 27.5 lbs, 3 sets x 3 reps
  • Deadlift (w/o belt, w/o straps)
    • 330 lbs, 3 sets x 1 rep*
  • Snatch
    • 135 lbs, 7 sets x 1 rep

Comments:

* I performed deadlifts immediately after pull-ups and Romanian deadlifts with minimal rest between exercises. As  result I just didn’t seem to have the strength to add 5 lbs this workout for the usual 5 to 7 singles. I also found that I had to round my back compared to the last workout in which keeping my back straight and ripping the weight off the floor was easy. I recall performing deadlifts the last workout in the PM after full resting from my AM workout. I would like to make mention of the times in which I do each exercise throughout the day but am only able to record so much data. Right now I am more concerned with the total volume done with an emphasis on continually overtraining.