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The Gentleman & The Meathead 12 Week Strength & Size Project

Block 2, Weeks 5-8

Day 1 Intensity
Lif Sets x Reps Wk1 Wk2 Wk3 Wk4 Weight used: Notes:
High Hang Snatch 2x4 60% 63% 66% 70%
1x3 65% 68% 69% 73%
1x3 70% 73% 75% 77%
High Hang Clean 1x3 60% 63% 66% 70%
2x3 65% 68% 69% 73%
1x3 70% 73% 75% 77%
Push Press+Jerk 4x2+1 AHAP AHAP AHAP AHAP As heavy as
possible. The Jerk
will be the limiter
Back Squat 4x8 70% 73% 76% 79%

Floor Press+Pendlay Row 3x10+10 8RPE 8RPE 8RPE 8RPE

Day 2 Intensity
Lif Sets x Reps Wk1 Wk2 Wk3 Wk4 Weight used: Notes:
Power Snatch+OHS 3x1+3 65% 70% 75% 80%

Clean Pull+Muscle Clean 3x2+2 AHAP AHAP AHAP AHAP Muscle clean will
be the limiter
Front Squat 3x1 83% 86% 89% 91%

Snatch Pull 3x5 95% 100% 105% 110% Of Snatch 1rm

Lateral Raise+Bent-over fly 3x12+12 8RPE 8RPE 8RPE 8RPE

Day 3 Intensity
Lif Sets x Reps Wk1 Wk2 Wk3 Wk4 Weight used: Notes:
Below-Knee Snatch 2x3 70% 73% 76% 79%
2x2 75% 78% 81% 84%
Below-Knee Clean 2x3 70% 73% 76% 79%
2x2 75% 78% 81% 84%
Back Squat 4x6 75% 80% 83% 86%

Sit-ups+Back Extension 3x12+12 8RPE 8RPE 8RPE 8RPE Legs on bench for
sit-ups
Weight behind
head for BE

Day 4 Intensity
Lif Sets x Reps Wk1 Wk2 Wk3 Wk4 Weight used: Notes:
Snatch 3x1 88% 91% 94% 97%

Clean & Jerk 3x1 88% 91% 94% 97%

Front Squat 4x3 85% 88% 92% 95%


1xAMRAP
Slight Incline Bench Press+DB Row 3x10+10/arm 8RPE 8RPE 8RPE 8RPE Put two 45lb or 25kg
plates under bench
Barbell Curl+Hammer Curl 4x10+10 8RPE 8RPE 8RPE 8RPE

Tricep Extensions+Lateral Raises 5x12+12 8RPE 8RPE 8RPE 8RPE