131220: Deep Barbell First Post

Here’s the innaugural post for Deep Barbell. Same template and planning as Deep Performance with more volume and lifting focus as we don’t have to worry about conditioning on the lifting side 🙂

Nor do we want to.

Weightlifting:

A)  Snatch: (%/reps*sets): 60/3, 70/2, 75/2, 80/1, 85/1, 90/1, 95/1*3 sets, rest 90 sec- 2 min between sets

B) Snatch High Pull to sternum height: 90-100/3*3 sets, rest 60 sec between sets

Strength:

A) Heaving Snatch Balance + OHS: 80-90/3+3  *max based off snatch max, on snatch balance, dip, drive, and drop and be sure to move your feet, Rest 90 sec

B) GHD Hip Extensions Weighted: 3×10 with barbell on back, rest 90 sec between

C) Strict Toes To Bar: 3 sets of 8 *use knees to elbows if not possible

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14 responses to “131220: Deep Barbell First Post

  1. Spencer-
    Congratulations on all the upcoming changes. I’ve followed you and your programming for quite some time now. With that being said, I have a question regarding taking some time off crossfit and focusing strictly on weightlifting. In your opinion, would it be better to a) start following this programming right now, b) go back to the beginning of the 10 week program and start there or c) wait and pick up with the start of the upcoming 6 week cycle. Thanks,

    Tim

  2. Hi spencer, i have been following your programming (Outlaw Barbell) for 6 months now, and i love it.

    Thank you for keeping posting, you are like a training partner for me, because i always train alone in my garage, because people in my town only like to do bicep curls, triceporousauros extensions, and bench press.

    Last monday i fail the hole set @ 95%, plus 4 more reps because I really want it.

    I lost my confidence and skipped the next day.

    Do you think is problematic at this stage of the cicle failing @ 95% ?

  3. Thanks for keeping the posts going! Your program is helping me so much. I assume you want us to keep posting our data on this site now? Thanks again!

    M/18/160#

    Weightlifting:
    A) 115-135-135-155-155-165-185×3 (100% felt great)
    B) 185#

    Strength:
    A) 165#
    B) Done
    C) Done

  4. Hey Spencer, quick question on your opinion:
    I have been following Outlaw BB since you began it. I am primarily interested in getting better at the lifts and am excited for the bulgarian style cycle coming up but I do want to be somewhat prepared for the CF Open. I had planned on adding conditioning back in at some point but i’m not sure when, would you recommend doing it now or waiting until after the next 6 week cycle?
    I just don’t want to sacrifice too much of the prep-work put in over the last 10 weeks.

  5. F/5’4/150/ age 25
    A) 95-115-120-125-130-145-150 no misses
    B) 160

    Skill
    C1) 135 no misses
    C2) 76 GHD

    Conditioning:
    FR lunges with 85lbs
    16:58

  6. M/6’1″/ 178Ib/age: 18

    Weightlifting:
    A.) 120-140-150-160-170-180-190(missed once) Ib’s
    B.) 200Ib

    Strength:
    A.) 160-170-180
    B & C.) Done.

  7. Gym closed this morning, had to go to the work gym with no bumper plates. Also doing a meet tmrw so mostly used today to stretch and loosen up
    A) skipped
    B) 185-190-195
    Did a couple pause OHS with light weight and then stretched

    A)

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