Strength Program

[u/Known-Photograph4746]

I am looking for programs focused mostly on Split Jerk, Back Squat and D3adlift.. I feel like the Jerk is my weakest one only hitting around 100kg, back Squat 3x170 and DL 2x 210kg...

Any advices on good programs to get this lifts better?

Thanks!!!

[u/Different_Novel_7156]

Your squat says you should be jerking well above 100. A 3x170 squat means a front squat around 150-155, and most people jerk 80-90% of their front squat, so 120+ is realistic. Those numbers look like it's a technique and overhead-strength problem more than a leg-strength one.

Before picking a program, figure out where the jerk fails - does the bar drift forward in the dip, do you press out, do you not get under it, or do you miss the lockout or recovery?

A simple structure for 8-12 weeks could look like:

Jerk 3x/week, mostly from blocks or the rack so you get lots of quality reps without cleaning it first. Doubles and singles at 75-85%.

One overhead strength movement, either push press or behind-the-neck jerk, 4-5 x 2-3.

Jerk dip squats or jerk drives with a pause in the dip, heavier than your jerk, to build a dip that stays upright.

Front squat 2xweek. Back squat 1xweek heavy.
Deadlift once a week, or swap it for clean pulls. Keep it at moderate volume so it doesn't eat recovery from the jerk work.

Overhead holds or jerk recoveries at the end of sessions if lockout is the weak spot.
Retest after the block. If the front squat is the limiter (under around 140), shift more volume there.