Tag Archives: overhead squat

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.

Sunday – Push

  • Push Press
    • 145 lbs x 1 rep (warm-up)
    • 170 lbs x 2 reps
    • 170 lbs x 1 rep
  • Front Squat (w/o belt)
    • 195 lbs x 1 rep
    • 205 lbs x 1 rep
    • 215 lbs x 1 rep
    • 185 lbs x 5 reps
  • Floor Press
    • 185 lbs, 2 sets x 2 reps
    • 165 lbs, 3 sets x 5 reps
  • Back Squat (w/o belt)
    • 255 lbs x 2 reps
    • 275 lbs x 2 reps
  • Overhead Squat
    • 75 lbs, 3 sets x 7 reps
  • Weighted Dips (bodyweight = 171 lbs)
    • 27.5 lbs, 2 sets x 12 reps
  • Split Jerk
    • 155 lbs x 1 rep
    • 135 lbs, 3 sets x 5 reps
  • Rack Front Squats (w/o belt, 12th pin bottom)
    • 225 lbs, 3 sets x 5 reps
  • Rack Overhead Squat (w/o belt, 2nd pin top)
    • 185 lbs, 5 sets x 1 rep