Tag Archives: Power Jerk

Sunday – Shoulders & Triceps

  • Behind The Neck Press
    • 45 lbs, 3 sets x 7 reps*
  • Around The World Lateral Raise
    • 20 lbs, 2 sets x 12 reps
  • Muscle Clean & Press
    • 70 lbs, 3 sets x 7 reps
  • Power Jerk
    • 135 lbs x 3 reps
    • 145 lbs x 3 reps
    • 155 lbs x 3 reps
    • 165 lbs x 3 reps
    • 180 lbs x 3 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 20 reps
    • 75 lbs x 15 reps
    • 85 lbs x 12 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 15 reps
    • 65 lbs x 12 reps
    • 75 lbs x 10 reps

Comments:

* It is nice to be able to press behind my neck again as I had a limited range of motion fro several months due to a shoulder injury. I am going to use this exercise to help rehabilitate my shoulder and will be starting out with very light weight adding 5 lbs a workout until I feel confident pressing behind my neck again.

Wednesday – Upper Body Workout

  • Power Snatch (w/o straps)
    • 95 lbs, 7 sets x 3 reps
  • Power Jerk
    • 135 lbs x 3 reps
    • 145 lbs x 3 reps
    • 155 lbs x 3 reps
    • 165 lbs x 3 reps
    • 180 lbs x 2 reps*
  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 5 reps
    • 225 lbs x 3 reps
  • Seated Dumbbell Curl
    • 30 lbs, 5 sets x 12 reps

Comments:

* I felt my shoulder pull out of joint lowering the weight on the second rep and quit immediately. This is an old injury from a year ago that has taken so long to heal. However, this is still the heaviest I have ever lifted in the power jerk and am confident I could have gone heavier but didn’t want to risk hurting my shoulder.

Monday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 245 lbs x 1 rep
    • 250 lbs x Failed
  • Power Jerk
    • 135 lbs x 3 reps
    • 145 lbs x 3 reps
    • 155 lbs x 3 reps
    • 165 lbs x 3 reps
    • 175 lbs x 3 reps
  • Incline Press
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 175 lbs x 3 reps
  • Superset: Arnold Press & Bent Over Lateral Raise
    • 30 lbs & 15 lbs x 15 reps
    • 30 lbs & 15 lbs x 12 reps
    • 30 lbs & 15 lbs x 10 reps
    • 30 lbs & 15 lbs x 8 reps
  • Muscle Clean & Press
    • 50 lbs, 3 sets x 7 reps

Wednesday – Push

  • Power Jerk
    • 145 lbs x 3 reps
    • 175 lbs x Failed*
  • Bench Press
    • 215 lbs x 1 rep (paused)
    • 225 lbs x 1 rep
    • 235 lbs x 1 rep
    • 205 lbs, 2 sets x 3 reps
    • 135 lbs, 3 sets x 8-12 reps
  • Snatch Grip Shoulder Press
    • 75 lbs x 7 reps
    • 95 lbs x 6 reps
  • Incline Dumbbell Flyes (35°)
    • 30 lbs x 12 reps
    • 35 lbs x 12 reps
    • 40 lbs x 12 reps

Comments:

* I am not 100% sure why I failed today. As I performed each consecutive set I noticed that I had a considerable amount of muscle soreness in the rear delt and lat area. I also felt a little tired and recently dropped down in bodyweight to 163 lbs so my energy levels were low.

Saturday – Push Vertical

  • Power Jerk
    • 175 lbs, 3 sets x 2 reps
  • Drop Jerk
    • 60 lbs, 3 sets x 5 reps
  • Standing Shoulder Press
    • 135 lbs, 3 sets x 2 reps
  • Snatch Grip Shoulder Press
    • 80 lbs, 3 sets x 7 reps
  • Press in Snatch
    • 45 lbs, 3 sets x 3 reps
  • Weighted Dips (bodyweight = 166 lbs)
    • 50 lbs, 2 sets x 12 reps
  • Overhead Dumbbell Tricep Extention
    • 20 lbs, 2 sets x 12 reps

Sunday – Push

  • Split Jerk
    • 150 lbs, 3 sets x 5 reps*
  • Power Jerk
    • 155 lbs x 1 rep
    • 175 lbs x Failed
  • Shoulder Press (behind the neck)
    • 75 lbs, 3 sets x 7 reps

Comments:

* I failed on the last rep of the third set. In fact, the last rep of every set felt really hard and my shoulders are really sore from previous workouts particularly my rear delts. As a result I decided to eliminate all overhead exercises until I recover.