(Originally found here, on Outlaw Barbell)
Program Cliffs:
- 16 Week program, 5 days per week
- Scheduled days are: Mon/Tue/Wed - REST - Fri/Sat - REST
- This program was posted as Outlaw Barbell's run-up to the American Nationals which took place in August 2015.
- Outlaw Barbell currently programs for both weightlifting and crossfit.
- This program is entirely dedicated to weightlifting.
- This a complete cycle, designed to run from a general strength phase up to peaking for a competition
- A little more variety and higher reps for technique in the initial weeks leading to purely weightlifting driven, strength sessions in the second half of the program.
- No abdominal/low-back/core work is listed, but should probably be added by anyone using this program
- Interestingly, this program uses a variety of jerk/overhead exercises. The percentages are based on your best jerk.
- If you use split-jerks as your primary style, you will perform power-jerks on this program at times, but they will utilize percentages based on your split-jerk.
- This could make for some difficult training sessions in the later phase of the program.
Editor's Note:
The official Outlaw Barbell website is no longer operating. I started writing this spreadsheet a long time ago but only recently had the desire to complete it. When the time came around to finish it, the website was no longer operating and pages are missing from view.
If you look at the second half of the program in the comments sections on the days, you will see some links to the old website remain. You can use those to view the original material if you copy the link and paste it into the internet archive/way-back machine. You can browse around the website some, but it's very limited. The original program was posted around June 2015 and ran until August. Knowing those dates, you can try and browse pages to find the posts.
Some of the exercises were not very descriptive, particularly in the early stages of the program. Because this spreadsheet was also completed at two different times, and the source material no longer available entirely, there may be mistakes in some of the percentages. However, I believe all the numbers are working and correct.
If the generated numbers look incorrect, do your best to look at the spreadsheet cell information or reduce the load to match up.
On set x reps
ReplyDeleteWhat does 2x6 mean?
2 sets of 6 reps?
Why didn't it just add another set of 1x6?
You are correct: it is 2 sets of 6 at that weight.
DeleteThis is a formatting error on my part from when I first copied down the information. I never went back to make another column for these sets after creating the spreadsheet.
I have gone through and made notes on my copy and will correct them when I complete my current work.