SQUAT FOCUS DAY 5, WEEK 6 (2012DEC29) -- 2012 ONAGA CHRISTMAS OPEN

Local meets are a lot of fun and they are an excellent opportunity to catch up with old weightlifting friends.  Yesterday, AJ Rezensky and myself drove out to Onaga, Kansas to participate in the 2012 Onaga Christmas Open and we had a great time.  I'm always awed by the number of participants and the vast level of experience held amongst the athletes and coaches alike.  However, a large group of participants at a local meet inevitably results in a long day full of waiting, delays, and more waiting.  Yesterday was no exception, but my patience paid off big.

In preparation of this particular meet, I focused my attention on establishing and maintaining a solid strength foundation of squats.  Over the past 6 weeks this has been my area of concentration and I believe it paid off handsomely.  My front and back squat have both increased by 10kg and those gains were made in the first 4 weeks!  The only drawback with a squat concentration program is that my classic lifts suffered slightly.  The past two weeks leading up to the meet were hampered with missed lifts at relatively light weights which were unexplainable and uncommon in my normal training regimen.  Furthermore, these errant misses were coupled with an overriding sense of physical exhaustion (possibly overreaching/overtraining) due to the demands of high intensity squatting.  Regardless, after taking the necessary weeks to deload the program has produced significant results.

Speaking of deloads, this was by far the hardest component of the 6 week squat cycle.  Especially, the final week leading up to this meet.  Reducing weights to below 70% seemed irrational and unconscionable, but it works within the parameters of the "super-compensation" theory.  The final week had my classic lifts at no more than 77kg in the snatch and 98kg in the clean and jerk.  Furthermore, to extend the benefits of the deload all of the classic lifts were done in a power fashion (i.e. power snatch, power clean, and power jerk.).

My warm-up progression for the meet follows:

Snatch:
50 x 3/3
60 x 2
70 x 2
75 x 1
80 x 1 (1:1:148)
85 x 1 (1:2:149)
90 x 1 (1:3:150)
95 x 1 (1:4:151)
100 x 1 (1:5:152)
105 x 1 (1:6:153)
110 x 1 snatch pull only (1:7:154)
105 x 1 (Attempt 1) (1:8:155)
110 x 1 (1:9:156)
115 x 1 (1:10:157)
120 x 1 snatch pull only (1:11:158)
115 x F (Attempt 2) (1:12:159)
125 x 1 snatch pull only (1:13:160)
122 x 1 (Attempt 3) * Meet PR * (1:14:161)

* 5 Minute Break *

Clean and Jerk:
50 x 3/3
60 x 2
70 x 2
90 x 1 (1:15:162)
100 x 1 (1:16:163)
110 x 1 (1:17:164)
120 x 1 * Initial Opener changed to 125kg then 130kg. *
125 x 1 (1:18:165)
135 x 1 clean pull only (1:19:166)
130 x 1 (Attempt 1) (1:20:167)
140 x 1 clean pull only (1:21:168)
137 x F (Attempt 2) (1:22:169)
145 x 1 clean pull only (1:23:170)
140 x 1 (Attempt 3) * Meet PR * (1:24:171)

2012 Onaga Christmas Open from Bison Barbell Club on Vimeo.

To finish with two meet PRs, earning 1st place in the Men's Masters 105+ Division, and winning the title of "Overall Best Lifter in the Masters Division" is humbling.  It definitely shows that all my hours of sweating, bleeding, and hard work on the platform weren't for naught.  Yet, none of this could have happened without the efforts and support of others.  Namely, my wife and son, who afford me sufficient time to train and support my efforts unconditionally.  Furthermore, I have to thank my good friend and fellow coach Gregg Hadley whose help was priceless by counting cards for myself, AJ, and his own group of lifters from CrossFit Manhattan Kansas.  He's an artist in juggling bodies, counting cards, providing sage advice, and videotaping my large ass -- thanks Gregg!

I also need to recognize AJ Rezensky who traveled with me to Onaga and tackled his first meet with only 1 month of serious training.  He finished with a total of 188kg, with a snatch of 83kg and a clean and jerk of 105kg.  Considering his competition preparation period was limited to approximately one month, his placing 4th in his weight division is highly commendable.  Kudos AJ!

AJ, Gregg and Joe

Further, I'd like to thank my friends from CrossFit Olathe, Sal Badali, Jerrell Barber, and Tyson Gramkow.  They cohesively pushed and encouraged me throughout the meet.  Their level of motivation and determination were contagious and helped to fuel my drive and reluctance to concede on the platform.  Thanks guys, you all motivate the hell out of me and I look forward to competing with you all in the future, but until then...

Go lift something REALLY HEAVY!

SQUAT FOCUS DAY 4, WEEK 6 (2012DEC27)

* De-Load Week *

Front Squat:

20 x 5/5

55 x 3/3

75 x 3

105 x 3 (3:3:111)

121.5 x 3/3/3 @ 70% of 174kg (9:12:120)

Power Clean and Power Jerk:

55 x 3

75 x 3

98 x 3/3/3 @ 70% of 140kg (9:21:129)

Clean Pull:

114 x 3/3/3 @ 70% of 163kg (9:30:138)

Clean Grip RDL:

137.5 x 3/3/3 @ 70% of 196kg (9:39:147)

* Notes:

- Another light day leading up to the meet in Onaga.  Short and relatively fast workout focused on form/technique while abiding to the programmed deload.

2012DEC27 Training from Bison Barbell Club on Vimeo.

SQUAT FOCUS DAY 3, WEEK 6 (2012DEC26)

* De-Load Week *

Back Squat:

20 x 5/5

55 x 3/3

75 x 3

105 x 3

125 x 3 (3:3:72)

137.5 x 3/3/3 @ 70% of 196kg (9:12:81)

Power Snatch:

45 x 3/3

55 x 3

65 x 3

77 x 3/3/3 @ 70% of 110kg (9:21:90)

Snatch Pull:

103 x 3/3/3 @ 70% of 147kg (9:30:99)

Snatch Grip RDL:

112.5 x 3/3/3 @ 70% of 161kg (9:39:108)

* Notes:

- Fairly easy workout; although, my low back on the right side is still tender and sore.  Not sure what's causing it but it's definitely hampering my progress on the platform -- especially with the snatch pulls.  I've tried stretching and mobilization -- even inversion to help lengthen and stretch but it's not working well.  Good thing it's a deload week.

2012DEC26 Training from Bison Barbell Club on Vimeo.

SQUAT FOCUS DAY 2, WEEK 6 (2012DEC25)

* De-Load Week *

Hercules, Hercules, Hercules, Hercules!!!

Front Squat:
20 x 5/5
55 x 3/3
75 x 3
105 x 3 (3:3:39)
121.5 x 3/3 @ 70% of 174kg (6:9:48)

Power Clean and Power Jerk:
55 x 3/3
75 x 3
98 x 3/3 @ 70% of 140kg (6:15:54)

Clean Pull:
114 x 3/3 @ 70% of 163kg (6:21:60)

Clean Grip RDL:
137.5 x 3/3/3 @ 70% of 196kg (9:30:69)

* Notes:

- Fairly quick and easy workout.  Front squats seemed easy and smooth coming out of the hole.  My back is still a little tender but managable.

- Power clean and power jerks were ridiculously easy; however, I need to remind myself to grunt and exhale air in the ascent because I started to experience some dizziness when I didn't.  This is very important!

- Clean pull and clean grip RDL were a walk in the park.  De-load weeks are necessary but hard to abide by because I wanted to push myself harder today.

SQUAT FOCUS DAY 1, WEEK 6 (2012DEC24)

* De-Load Week *

Back Squat:
20 x 5/5
55 x 3/3
75 x 3
105 x 3
125 x 3 (3:3:3)
137.5 x 3/3 @ 70% of 196kg (6:9:9)

Power Snatch:
45 x 3/3
55 x 3
65 x 3
77 x 3/3 @ 70% of 110kg (6:15:15)

Snatch Pull:
95 x 3 (3:18:18)
103 x 3/3 @ 70% of 147kg (6:24:24)

Snatch Grip RDL:
103 x 3 (3:27:27)
112.5 x 3/3/3 @ 70% of 161kg (9:36:36)

* Notes:

- Okay workout but I felt incredibly weak.  The right side of my low back was sore - probably due to sleeping in a weird position.  This definitely hampered the back squats, which didn't feel natural.  Things were just "off".  Good thing it's a deload week.

- Power snatches were relatively easy but I still need to focus on the wrist turn over and the final extension (explosion) before the amortization phase.

- Due to the low back pain, the snatch pulls felt hard and awkward.

2012DEC24 Training from Bison Barbell Club on Vimeo.

SQUAT FOCUS DAY 5, WEEK 5 (2012DEC22)

* Mock Meet *

Snatch:
55 x 3/3
60 x 2
70 x 1
80 x 1 (1:1:166)
87.5 x 1 (1:2:167)
95 x 1 (1:3:168)
102.5 x 1 (1:4:169)
110 x 1 (1:5:170)
117.5 x F/1 (2:7:172)
122.5 x F/F/F (3:10:175)

Clean and Jerk:
55 x 3
65 x 2
75 x 1
95 x 1 (1:11:176)
115 x 1 (1:12:177)
125 x 1 (1:13:178)

* Notes:

- I'm still stepping forward after receiving the bar in the snatch -- upon the ascent out of the hole.  Not sure what is causing this but it's becoming problematic.  I may need more mobility and stretching prior to my warm-up, or more work with snatch balances?

- I cut the clean and jerks short at 125kg and decided to call it a day.  It was a long workout with 6 lifters sharing two platforms.  I'm looking forward to the next week of deload.

SQUAT FOCUS DAY 4, WEEK 5 (2012DEC21)

* Notes:

If you can't lift, at least you can day dream.

- I wanted to lift today but due to a conflicting schedule, I wasn't able to get on the platform.  However, not all was lost.  Taking a day off did a lot of good.  I feel that I'm slowly spiraling into the realm of "overtraining" and having an additional day to recover seemed to serve me better than pushing myself into another day of training.  Therefore, I skipped the schedule training for today and opted to rest.  Tomorrow, I plan on a very loose "mock meet" to work on the classic lifts and prepare for next week's deload.

SQUAT FOCUS DAY 3, WEEK 5 (2012DEC20)

Front Squat:
20 x 5/5/5/5
55 x 3/3
75 x 3
105 x 3 (3:3:112)
125 x 3 (3:6:115)
140 x 3 (3:9:118)
150 x 2/2/2/2 @ 85% of 174kg (8:17:126)

Clean Grip RDL + Shrug:
50 x 3
105 x 3+3 (6:23:132)
125 x 3+3 (6:29:138)
145 x (3+3)3 (18:47:156)

Rack Power Jerks:
55 x 3/3
75 x 3
105 x 2/F/1 (3:50:159)
115 x 1/1/1 (3:53:162)
125 x 1/1/1 (3:56:165)

* Notes:

- Decent workout but could have been better.  My left knee was giving me trouble from the onset of today's workout.  The front squats weren't terribly hard, but with an aching knee they weren't easy.  As such, I decided to forgo the usual 3RM and used the 3RM from the previous front squat workout, which was 160kg x 3.  I used 85% of 174kg which brought my doubles to 150kg.

- The clean grip RDL + shrugs were the best to date.  They felt fluid, strong, and purposeful -- truly replicating the natural flow and trajectory of the clean.  The only issue I had were sore elbows, possibly attributed to the heavy back squats.

- Rack power jerks were horrible, and I did them vice splits because of my left knee.  I felt slow and tired.  I had reached passed the 45 minute mark when embarking on the power jerks and my fatigue showed.  I had to push through today's workout in one session vice two due to scheduling conflicts.  Plus, I need to start a deload as two heavy weeks of squatting are taking a told on my ability to recover.

2012DEC20 Training from Bison Barbell Club on Vimeo.

SQUAT FOCUS DAY 2, WEEK 5 (2012DEC18)

Back Squat:
20 x 5/5
60 x 3/3
70 x 3
110 x 3
130 x 3 (3:3:68)
150 x 3 (3:6:71)
165 x 3 (3:9:74)
180 x 3 = 196kg PR (3:12:77)
168.5 x 2/2/2/2 @ 85% (8:20:85)

Snatch Grip RDL + Shrug:
70 x 3
110 x 3+3 (6:26:91)
140 x (3+3)3 (18:44:109)

* Notes:

- Burl workout.  Back squat PR of 180kg x 3!  I was extremely happy with my results; however, I nearly got stapled on the third repetition.  Strangely enough, I only got a few hours of sleep before the workout but still managed to get a new 3RM PR.  I had been up since 0300 with my sick son.  However, now, my damn elbows are screaming!  It's hard to fully extend my elbows.  I believe it's from the squats as I tried to move my hands in closer when gripping the bar.  I'm a freaking dumbass!

2012DEC18 Training from Bison Barbell Club on Vimeo.

SQUAT FOCUS DAY 1, WEEK 5 (2012DEC17)

Session A:

Front Squat:
20 x 5/5
55 x 3/3
75 x 3
105 x 3 (3:3:3)
120 x 3 (3:6:6)
135 x 3 (3:9:9)
145 x 3 (3:12:12)
155 x 3 (3:15:15)
160 x 3 = 174kg PR (3:18:18)
150 x 2/2/2/2 @ 85% (8:26:26)

Clean Grip RDL + Shrug:
105 x 3 (3:29:29)
125 x 3 (3:32:32)
145 x 3 (3:35:35)
153 x 2/2/2/2 (8:43:43)

* Notes:

- New front squat PR at 160kg x 3.  Felt fairly easy and the deload to 150kg was a breeze.

Session B:

Power Snatch:
20 x bar work
55 x 3
62.5 x 3
72.5 x 3
80 x 3 (3:46:46)
95 x 1 (Seg 1) (1:47:47)
100 x F/1 (2:48:48)
105 x 1 (1:49:49)
95.5 x 1/1/1 (3:52:52)
101 x 1/1/1 (3:55:55)

Halting Snatch Deadlift + Snatch Pull:
106 x 3 (3:58:58)
112.5 x 2 (2:60:60)
119 x 1 (1:61:61)
125 x 1 (1:62:62)
130 x 1 (1:63:63)
135 x 1 (1:64:64)
140 x 1 (1:65:65)

* Notes:

- Power snatches were a bust.  Felt tight in the shoulders and slow under the bar -- not a good combination.  Never should have done the initial segment; instead, I should have stuck with a percentage based lift.  The power snatches at 95.5kg and 101kg felt appropriate and provided better feedback.

- Halting snatch deadlift + snatch pull were tough.  I noticed a difference in lifting speeds/tempo when executing the first part of the lift compared to the second.  I need to ensure that both are executed at the same speed.

THE HANDS HAVE IT (PART 3 - JERK)

First, I want to apologize for not posting this sooner.  With the hustle and bustle of holidays and a lack of enthusiasm to write, it's taken too long to get this published but this is the final installment of the three part series on hand placement on the barbell.  We first discussed the hand position for the snatch followed by the clean.  To finalize the three part series, we shall discuss the ideal hand placement for the jerk -- or at least what I think is ideal.

If you've been following along in the previous posts (specifically for the clean), I've recommended using the "Same Same" hand position in the clean in order to efficiently prepare for the jerk with the least amount of extraneous hand movement on the barbell.  It only makes sense, and hopefully you're tracking with me.  If so, my recommendation for the jerk is identical to the clean (a.k.a. "Same Same".).  Therefore, to establish the "Same Same" for the jerk, we need to figure out our "Double Fonzie".  What the hell is a "Double Fonzie"?  Read below and get your edumacation on!

"Double Fonzie":  I learned this particular hand placement method, while attending a CrossFit Olympic Weightlifting Certification from Coach Burgener of Mike's Gym.  He didn't call it "Double Fonzie" -- this is all my doing.  Matter of fact, I can't recall exactly what he called this particular method, but to the best of my recollection it had something to do with two thumb lengths -- at least that's all I could remember.  Regardless, I need to give him credit for coming up with this initial starting method.  It's prescribed as the starting point or default hand position for the front squat and jerk.  To obtain the "Double Fonzie" position follow these steps:

1 - Place your hands on the barbell near the edge of the outer knurling.

Hands near the outer edge of the knurl
 from the center of the barbell
("Putt'in on the Pants" hand position).

2 - Extend your thumbs so they rest directly over the edge of the knurling.

This is a "Single Fonzie"
Can someone say "Aaayyy!" 

3 - Bring your thumb back towards your index finger to mark off a single thumb (a.k.a. "Single Fonzie") distance from the edge of the knurling.

One "Fonzie" down, one to go!

4 - Now, using the thumb as a marker or pivot point, move your fingers/hands away laterally until they rest naturally with the thumb completely extended.

Holy Shit did we just do a "Double Barbell Fonzie"?
Effing...Aaayyy!

5 - This is the "Double Fonzie" hand placement.  Notice the double thumb distance away from the edge of the knurl?

"Double Fonzie"
Leather jackets for everyone!  Aaayyy!

The picture below illustrates my "Double Fonzie" placement on the barbell.  It is established by placing the outer edge of the palm of my hand on the score mark of the barbell.  This gives me my "Double Fonzie" distance from the edge of the center knurling.

Give me a jukebox to punch!  Aaayyy!

Now, utilizing the "Double Fonzie" hand position, place the barbell in the receiving/rack position on your shoulders.

Utilizing the "Double Fonzie", this over grown turd
has created a nice "W" front rack position.

Notice the "W" formed by the arms?  This is a noteworthy position in preparation for the jerk, because (as you'll see below) it reduces the distance the barbell must travel overhead compared to having the hands placed closer to the center of the barbell (a.k.a. "Putt'in on the Pants" method).

Plus, weightlifters subconsciously want to be cheerleaders; hence, the letter "W" created with the arms.  Give me a "W"!  We crush kilos, yes we do, we crush kilos how about you?  GOOOOOO WEIGHTLIFTERS!  Okay, that was freaking Glee Gone Weightlifting Gay, but you get the point.

The less distance the barbell needs to travel overhead from the shoulders equals a more efficient, stable, and easier jerk -- no shit!?  Don't believe me?  Check it out:

Aside from being a sweaty bastard,
notice the distance between this photo
and the one below.

Greater overhead distance from the top of the head
to the bottom of the barbell.  Not very efficient.

If you have the requisite flexibility, skill, and capacity to execute both the clean and the jerk, while maintaining the "Double Fonzie" hand position on the barbell, consider yourself lucky.  Many find this particular starting position uncomfortable and unnatural.  However, if you slowly and diligently work towards utilizing this hand position, it will pay off in the end.  Not to mention, you shall have established the "Same Same" -- "Double Fonzie" hand position for three basic and vital movements in weightlifting (the clean, front squat, and the jerk) without having to constantly stroke the barbell for a mind-blowing jerk -- unless you're into that kind of shit.

SQUAT FOCUS DAY 5, WEEK 4 (2012DEC16)

* Mock Meet *

Snatch:
20 x bar work
55 x 3
57.5 x 3
72.5 x 2
85 x 1 (1:1:278)
90 x 1 (1:2:279)
97.5 x 1 (1:3:280)
105 x 1 (1:4:281)
110 x F/1 (2:6:283)
117.5 x F/1 (2:8:285)
122.5 x F/F/F (3:11:288)
127.5 x F/F (2:13:290)
130 x F (1:14:291)
132.5 x F/F (2:16:293)

* No 10 Minute Break *

Clean and Jerk:
55 x 3
62.5 x 3
77.5 x 2
85 x 1 (1:17:294)
90 x 1 (1:18:295)
105 x 1 (1:19:296)
117.5 x 1 (1:20:297)
125 x 1 (1:21:298)
132.5 x 1 (1:22:299)
142.5 x F/F/F (3:25:302)

* Notes:

- Horrendous day on the platform.  Nothing seemed to click with the snatches.  I had four lifters in the garage and it was too many because it slowed the pace of the lifts.  My lifting tempo was clearly off.  I felt like I was constantly trying to stay warmed-up but with the added lifters and using only one barbell, I kept cooling down.  Furthermore, my typical lifting rhythm was off with the bottleneck of lifters and weight changes.  Nevertheless, I'm making attempts at 122.5kg to 132.5kg -- this is significant and clearly a step in the right direction.

- The clean and jerks went well considering the slow pace.  I should have lifted 142.5kg but lost the lifts due to fatigue and a terrible jerk.  2 plus hours of lifting is too long.  Due to the extended length of the "mock meet" there was no 10 minute break prior to starting the clean and jerks.  I must either limit the amount of lifters or run two bars at the next meeting.

 

Missing Like a Mother! from Bison Barbell Club on Vimeo.

SQUAT FOCUS DAY 4, WEEK 4 (2012DEC14)

Session A:

Back Squat:
20 x 5/5
55 x 3/3
70 x 3
115 x 3
130 x 3 (3:3:225)
145 x 3 (3:6:228)
155 x 3 (3:9:231)
165 x 3 (3:12:234)
175 x 3 = 190kg PR (3:15:237)
154 x 2/2/2/2 @ 80% (8:23:245)

Snatch Grip RDL + Shrug:
105 x 3 (3:26:248)
125 x 3 (3:29:251)
130 x 3 (3:32:254)
135 x 3 (3:35:257)
137.5 x 2/2/2 (6:41:263)

* Notes:

- Holy shit the 175kg x 3 back squat was a bitch.  The first repetition was horrible -- almost got pinned. The second had a slight stick and the third was the easiest.  I need to get my mind right both before and during the set!

- Snatch Grip RDL + Shrug were fairly easy to up 137.5kg.  Could have gone higher in weight but decided to save it for Sunday's "mock meet".

Session B:

Low Block Clean and Jerk:
55 x 3
65 x 3
75 x 2/F/1
90 x 3 (3:44:266)
100 x 1 (Seg 1) (1:45:267)
105 x 1 (1:46:268)
110 x 1 (1:47:269)
115 x 1 (Seg 2) (1:48:270)
120 x 1 (1:49:271)
125 x 1 (1:50: 272)
130 x 1 (Seg 3) (1:51:273)
135 x 1 (1:52:274)
140 x F/F/1 PR (3:55:277)

* Notes:

- I didn't have a lot of time so I combined the cleans with the jerks.  Otherwise, I would have separated the two movements.  Regardless, it was a pretty good day.  PR'd at 140kg which seemed easy.  I'll get 150kg soon.  The miss at 75 was due to dizziness.  I notice the sensation of fainting is greatly reduced if I grunt as I'm coming out of the hole -- to allow air out of my lunge.  Otherwise, I get really dizzy.

SQUAT FOCUS DAY 3, WEEK 4 (2012DEC13)

Session A:

Front Squat:
20 x 5/5
55 x 3/3
72.5 x 3
100 x 3
115 x 3 (3:3:153)
125 x 3 (3:6:156)
135 x 3 (3:9:159)
145 x 3 (3:12:162)
155 x 3 = 168kg (3:15:165)
136.5 x 2/2/2/2 @ 80% (8:23:173)

Clean Grip RDL + Shrug:
125 x 3/3 (6:29:179)
135 x 3 (3:32:182)
145 x 3/3 (6:38:188)
147.5 x 3/3 (6:44:194)

* Notes:

- Still dealing with a strained/sore low back.  I feel slightly better than yesterday.  Had a ton of work done on my back by Manhattan Family Chiropractic.  Front squats went exceptionally well and 155kg x 3 was pretty easy.  The doubles at 136.5kg was perfect for working on speed out of the bottom position.

Session B:

Low Block Snatch:
50 x 3/3
60 x 3
70 x 3
80 x 1 (Seg 1) (1:45:195)
85 x 1 (1:46:196)
90 x 1 (1:47:197)
85 x 1 (Seg 2) (1:48:198)
90 x 1 (1:49:199)
95 x 1 (1:50:200)
90 x 1 (Seg 3) (1:51:201)
95 x 1 (1:52:202)
100 x 1 (1:53:203)
95 x 1 (Seg 4) (1:54:204)
100 x F/1 (2:56:206)
105 x 1 (1:57:207)

Low Block Snatch Pull:
105 x 3 (3:60:210)
115 x 3 (3:63:213)
125 x 3 (3:66:216)
135 x 2/2/2 (6:72:222)

* Notes:

- Low block snatch was a lot of fun.  Was originally scheduled to do snatch balances but I made a modification and substituted the block snatch.  The miss at 100kg was due to soft shoulders and complacency in reception.

SQUAT FOCUS DAY 2, WEEK 4 (2012DEC11)

Session A:

Back Squat:

20 x 5/5

50 x 3/3

65 x 3

107.5 x 3

125 x 3 (3:3:79)

142.5 x 3 (3:6:82)

152.5 x 3 (3:9:85)

162.5 x 3 (3:12:88)

172.5 x 3 = 187kg (3:15:92)

151.5 x 2/2/2/2 @ 80% of 187kg (8:23:100)

Snatch Grip RDL + Shrug:

100 x 3 (3:26:103)

110 x 3 (3:29:106)

120 x 3 (3:32:109)

125 x 3 (3:35:112)

127.5 x 3 (3:38:115)

130 x 3 (3:41:118)

* Notes:

- Nice workout considering the strained back isn't much better.  Still stiff with intermittent sharp pain.  Easily back squatted 172.5kg x 3.  Not a PR but taking into account my back, it's something to celebrate.  Snatch grip RDL + shrug was fun but I dialed back on the amount of weight to only 130kg. Felt like I could have gone higher - possibly 140kg but wanted to play it safe with the low back.

Session B:

Power Clean and Power Jerk:

20 x bar work

55 x 3

65 x 3

80 x 3 (3:44:121)

90 x 3 (3:47:124)

100 x 1 (Seg 1) (1:48:125)

107.5 x 1 (1:49:126)

115 x F/F (2:51:128)

102.5 x 1 (Seg 2) (1:52:129)

110 x 1 (1:53:130)

117.5 x F/1 (2:55:132)

Clean Pull:

117.5 x 3 (3:58:135)

125 x 3 (3:61:138)

135 x 3 (3:64:141)

130 x 3/3/3 (9:73:150)

* Notes:

- Power clean and power jerks weren't great.  Matter of fact, they were terrible.  I'm experiencing a lot of dizziness upon cleaning the weight.  I've loosened my belt to see if that helps - it doesn't.  Most of the clean receptions were low and slow - not great!  Shit!

SQUAT FOCUS DAY 1, WEEK 4 (2012DEC10)

Session A:

Front Squat:
20 x 5/5/5/5
55 x 3/3
72.5 x 3
100 x 3
115 x 3 (3:3:3)
122.5 x 3 (3:6:6)
130 x 3 (3:9:9)
137.5 x 3 (3:12:12)
145 x 3 (3:15:15)
152.5 x 3 = 168kg (3:18:18)
134 x 2/2/2/2 @ 80% of 168kg (8:26:26)

Clean Grip RDL + Shrug:
105 x 3 (3:29:29)
125 x 3 (3:32:32)
135 x 3 (3:35:35)
145 x 3/3/3 (9:44:44)

* Notes:

- Low back pain is causing hesitation in squatting.  I'm sore and nervous about pushing too hard with the squats.  I think a nerve is tweaked because I get an occasional shock or sharp pain.

Session B:

Power Snatch:
55 x 3
60 x 3
70 x 3
77.5 x 3 (3:47:47)
90 x 3 (3:50:50)
92.5 x 1  (Seg 1) (1:51:51)
100 x 1 (1:52:52)
107.5 x 1 (1:53:53)
95 x 1 (Seg 2) (1:54:54)
102.5 x F/1 (2:56:56)
107.5 x 1 (1:57:57)
110 x 1 PR (1:58:58)

Block Snatch Pull:
110 x 3 (3:61:61)
120 x 3 (3:64:64)
125 x 3 (3:67:67)
135 x 3 (3:70:70)
137.5 x 3 (3:73:73)
140 x 3 (3:76:76)

* Notes:

- The lingering low back pain has made me hesitant and apprehensive on aggressively attacking the power snatches.  Still managed to PR at 110kg.  I know I have more potential to power snatch heavier weights - maybe 120kg?

- Decided to use the block today to take some strain off the back.  140kg x 3 felt strong but hands started to hurt from the straps.

IF THE SHOE FITS...

I've been meaning to publish a post about weightlifting shoes; however, my good friend, Sal Badali, has beaten me to the proverbial punch.  Check out his YouTube video regarding the Risto Cobra weightlifting shoes.  It's noteworthy to consider if you've mulling over a possible purchase through Risto Sports.

Personally, I use to own a pair of previous model Ristos and they too didn't last long.  They fell apart quickly with the following defects:

- eyelets tearing apart (they were cheap and the inner side of the eyelet was irregular and rough);
- heel separating from the sole (good place to hide some spare change);
- the shoelace guide hole on the tongue of the shoe ripped within the first week (afterwards the tongue moved freely in the shoe -- total pain in the ass);
- shoelaces requiring replacement after a couple of months (they broke because of the jagged eyelets); and
- the shoe made my right foot fall asleep after about 1 hour of wear (nothing like lifting with a numb foot).

For being heavily marketed as a quality "handmade" shoe, it's poorly constructed and cheaply made.  If you're in the market for a high quality weightlifting shoe, I would highly recommend either Nike or Adidas.

SQUAT FOCUS DAY 5, WEEK 3 (2012DEC09)

* De-Load Week *

Mock Meet:

Snatch:

55 x 3/3

65 x 2

75 x 1

85 x 1 (1:1:180)

95 x 1 (1:2:181)

105 x 1 (1:3:182)

110 x 1 (1:4:183)

115 x F/1 (2:6:185)

* 10 Minute Break *

Clean and Jerk:

55 x 3

65 x 3

75 x 2

90 x 1 (1:7:186)

100 x 1 (1:8:187)

105 x 1 (1:9:188)

115 x F/1 (2:11:190)

120 x 1 (1:12:191)

125 x F/1 (2:14:193)

135 x 1 (1:15:194)

* Notes:

- Great session today with Aaron and AJ.  It was nice to get back under the bar and on the platform.  Back is still slightly tender but manageable.  Soft shoulders at 115kg snatch - dropped the bar on my head.

- Clean and jerk at 135kg was insanely easy.  Smooth reception, transition, and the dip/drive was short and sweet -- very powerful and explosive.  Feeling confident to undertake 140kg+.

- Had low back pain from the start of the session.  Not sure what's causing it, but probably due to 4 hours of yard work done two days ago.  

SQUAT FOCUS DAY 4, WEEK 3 (2012DEC07)

* De-Load Week *

Session A:

Back Squat:
20 x 5/5/5
65 x 3/3
90 x 3
107.5 x 3
137.5 x 3 (3:3:155)
148.5 x 3/3/3 (9:12:164)

Snatch Grip RDL:
20 x 5/5
65 x 3/3
90 x 3 (3:15:167)
107.5 x 3 (3:18:170)
137.5 x 3 (3:21:173)
148.5 x 3/3* (6:27:179)

* Notes:

- Complete dumbass move today!  Tweaked my upper back under the left scapula.  It hurts like hell - even hurts to breath.

SQUAT FOCUS DAY 3, WEEK 3 (2012DEC06)

* De-Load Week *

Session A:

Front Squat:
20 x 5/5
60 x 3/3
80 x 3
105 x 3 (3:3:94)
120 x 3 (3:6:97)
135.5 x 3/3/3 (9:15:106)

Clean Grip RDL:
20 x 5/5
60 x 3/3
80 x 3
105 x 3 (3:18:109)
120 x 3 (3:21:112)
135.5 x 3/3/3 (9:30:121)

* Notes:

- Quick and light workout; although, weights for front squat seemed heavy.  Hopefully, I can gain some momentum after the de-load week to establish new PRs in the front squat.

Session B:

Block Clean:
55 x 3/3
65 x 3/3
80 x 3
90 x 3 (3:33:124)
100 x 3 (3:36:127)
115 x 3/3/3 (9:45:136)

Rack Power Jerk:
65 x 3/3
80 x 3
90 x 3 (3:48:139)
100 x 3 (3:51:142)
115 x 1/1/F/1 (4:55:146)
115 x 3/3 (6:61:152)

* Notes:

- Mid-morning workout went well.  Block cleans were slightly awkward at first because I had to get use to pulling and shrugging under the bar without any added momentum of pull from the floor.  Went up to 115kg which is 88% of 130kg of 1RM.

- Rack jerks were slightly off.  Tried to use a very short dip/drive but it felt unusual.  Reverted back to a deeper dip and the weights started feeling lighter.  The short dip/drive will take some getting use to.  Only took 45 minutes to complete the workout - this is good.

SQUAT FOCUS DAY 2, WEEK 3 (2012DEC04)

* De-Load Week *

Session A:

Back Squat:
20 x 5/5
62.5 x 3
87.5 x 3
105 x 3
135 x 3 (3:3:57)
146 x 3/3/3 (9:12:66)

Snatch Grip RDL:
55 x 3
105 x 3 (3:15:69)
112.5 x 3 (3:18:72)
120 x 3/3/3 (9:27:79)

* Notes:

- First attempt at a two-a-day routine.  Working out earlier requires more warm-up; however, it only took 30 minutes to complete Session A.  Must try this on a regular training day.

Session B:

Block Snatch:
45 x 3/3
57.5 x 3/3
65 x 3
72.5 x 3
85 x 1 (Seg 1) (1:28:80)
90 x 1 (1:29:81)
97.5 x 1 (1:30:82)
87.5 x 1 (Seg 2) (1:31:83)
92.5 x 1 (1:32:84)
100 x 1 (1:33:85)

Snatch Balance:
45 x 3
65 x 3
86 x 1 (Seg 1) (1:34:86)
91 x 1 (1:35:87)
96 x 1 (1:36:88)
88.5 x F/1 (Seg 2) (1:37:89)
93.5 x 1 (1:38:90)
98.5 x 1 (1:39:91)

* Notes:

- Block snatches went well.  I was planning up to 81kg but decided to push higher, while focusing on the pull-under/shrug-under with quickness and speed as my main objective.  It worked well and I felt fast.  Furthermore, I was able to settle a few "off" receptions, so this was good practice.

- Snatch balances felt better today compared to previous workouts.  Worked on wrist turn-over and speed into the bottom position.  Felt much better with only one miss at 88.5kg.  Can't complain.

SQUAT FOCUS DAY 1, WEEK 3 (2012DEC03)

* De-Load Week *

Front Squat:
20 x 5/5
55 x 3/3
75 x 3
100 x 3
115 x 3 (3:3:3)
130.5 x 3/3/3 (9:12:12)

Block Clean:
62.5 x 3/3
77.5 x 3
85 x 3 (3:15:15)
99.5 x 3/3/3 (9:24:24)

Rack Power Jerk:
62.5 x 3/3
77.5 x 3
85 x 3 (3:27:27)
97.5 x 3 (3:30:30)
107.5 x 3/3/3 (9:39:39)

Clean Grip RDL:
107.5 x 3 (3:42:42)
125 x 3 (3:45:45)
140 x 3/3/3 (9:54:54)

* Notes:

- Horrible day.  Physically exhausted to train.  I lacked motivation and the weights seemed heavier than usual.  Good thing it's a "de-load" week.  Didn't spend sufficient time warming up with the front squats which made them feel all that much heavier than normal.

- Block cleans went fairly well.  I worked on shrugging under the bar and speed in reception.  Decided to power jerk today due to a sore left knee.  107.5kg power jerk was very easy.

SQUAT FOCUS DAY 5, WEEK 2 (2012DEC02)

Snatch:
20 x bar work
57.5 x 3/3
72.5 x 2
85 x 1 (1:1:249)
90 x F/1 (2:3:251)
97.5 x 1 (1:4:252)
105 x 1 (1:5:253)
107.5 x F/1 (2:7:255)
115 x F/1 (2:9:257)
120 x F/F/F (3:12:260)
122.5 x F/F/F (3:15:263)

* 10 Minute Break *

Clean and Jerk:
62.5 x 3/3
77.5 x 2
85 x 1 (1:16:264)
90 x 1 (1:17:265)
97.5 x 1 (1:18:266)
105 x 1 (1:19:267)
120 x 1 (1:20:268)
125 x 1 (1:21:269)
132.5 x F (1:22:270)
137.5 x F (1:23:271)

* Notes:

- Not a good day.  Snatches were fucking terrible and troublesome!  I couldn't fix my shoulder and I lost  a shit-ton of lifts forward.  The new snatch balances may be overly taxing my shoulders and hindering the snatch.  Furthermore, I need to work on aggressively turning over the wrists.  Several lifts were lost due to an incomplete turnover which cascaded into soft shoulders and broken elbows.

- The clean and jerks were filled with dizziness.  I was able to clean 132.5kg and 137.5kg but the dizziness after settling and preparing for the jerks made the jerks impossible.  Had to take a knee a few times and even clipped my chin with 137.5kg.  Shitty day!

SQUAT FOCUS DAY 4, WEEK 2 (2012NOV30)

Back Squat:
20 x 5/5
65 x 3/3
107.5 x 3
125 x 3 (3:3:197)
142.5 x 3 (3:6:200)
152.5 x 3 (3:9:203)
162.5 x 3 (3:12:206)
177.5 x 3 = 192kg PR (3:15:209)
146 x 5 @ 75% (5:20:214)
155.5 x 4 @ 80% (4:24:218)
165 x 3 @ 85% (3:27:221)

Snatch Balance:
55 x 3
70 x 3
95 x 1 (seg 1) (1:28:222)
105 x 1 (1:29:223)
110 x 1 (1:30:224)
97.5 x 1 (seg 2) (1:31:225)
107.5 x 1 (1:32:226)
112.5 x 1 (1:33:227)

Block Snatch Pull:
65 x 3
105 x 3 (3:36:230)
112.5 x 3 (3:39:233)
120 x 3 (3:42:236)
132.5 x 3 (3:45:239)
135 x 3 (3:48:242)
137.5 x 3 (3:51:245)
140 x 3 (3:54:248)

* Notes:

- New back squat PR of 177.5kg x 3.  The last repetition took forever to complete!  Brutal but successful!  The snatch balances were ugly.  They turned into a behind the neck power jerk, which continued into an overhead squat.  It doesn't feel natural at all.  I hate snatch balances.

SQUAT FOCUS DAY 3, WEEK 2 (2012NOV29)

Front Squat:
20 x 5/5
55 x 3/3
72.5 x 3
100 x 3
115 x 3 (3:3:143)
125 x 3 (3:6:146)
135 x 3 (3:9:149)
145 x 3 (3:12:152)
157.5 x 3 = 171 PR (3:15:155)
130.5 x 5 @ 75% (5:20:160)
139 x 4 @ 80% (4:24:164)
147.5 x 3 @ 85% (3:27:167)

Rack Jerk:
60 x 3
80 x 3
100 x 3 (3:30:170)
117.5 x 1 (seg 1) (1:31:171)
122.5 x 1 (1:32:172)
127.5 x 1 (1:33:173)
120 x 1 (seg 2) (1:34:174)
125 x 1 (1:35:175)
130 x 1 (1:36:176)

Block Clean Pull:
120 x 3 (3:39:179)
130 x 3 (3:42:182)
136.5 x 5 (5:47:187)
145 x 4 (4:51:191)
154 x 3 (3:54:194)

* Notes:

- Exceptional workout today.  Front squats were a challenge but I pushed through.  157.5kg x 3 is a new PR.  Rack jerks were flawless and I'm feeling better in a shorter but more explosive/dynamic dip drive, while using a little oscillation/deformation of the barbell.  Together, with the whip of the barbell and proper technique and timing is making the jerks effortless.

- Block clean pulls weren't very heavy.  Instead, I wanted to focus on shrugging under/downward towards the barbell after reaching the final extension.

SQUAT FOCUS DAY 2, WEEK 2 (2012NOV27)

Back Squat:
20 x 5/5
55 x 3/3
65 x 3
107.5 x 3
125 x 3 (3:3:78)
142.5 x 3 (3:6:81)
152.5 x 3 (3:9:84)
162.5 x 3 (3:12:87)
175 x 3 = 190kg PR (3:15:90)
140 x 5 @ 74% (5:20:95)
154 x 4 @ 80% (4:24:99)
163.5 x 3 @ 85% (3:27:102)

Hang Snatch:
57.5 x 3/3
65 x 3
72.5 x 3
85 x 3 (3:30:105)
90 x 1 (seg 1) (1:31:106)
97.5 x F/F/1 (3:34:109)
105 x 1 (1:35:110)
92.5 x 1 (seg 2) (1:36:111)
100 x 1 (1:37:112)
107.5 x 1 (1:38:113)

Snatch Pull:
115 x 3 (3:41:116)
120 x 3 (3:44:119)
125 x 3 (3:47:122)
130 x 3 (3:50:125)
135 x 3 (3:53:128)
137.5 x 3 PR (3:56:131)

Snatch Grip RDL:
132.5 x 3 (3:59:134)
135 x 3 (3:62:137)
137.5 x 3 PR (3:65:140)

* Notes:

- Brutal workout.  Being sick and a lack of sufficient, restorative sleep is draining but I'm pushing through.  Tomorrow is a well deserved rest day.

- New back squat PR of 175 x 3, which felt like the first two repetitions were forward towards the toes. The hang snatches got better as the workout progressed.  The missed attempts at 97.5kg were due to soft shoulders and complacency -- I just felt slow.

- The snatch pulls were a lot better with a new 137.5kg x 3 PR, but the RDLs were tough -- even with a new PR.  I was spent!

SQUAT FOCUS DAY 1, WEEK 2 (2012NOV26)

Front Squat:
20 x 5/5 + bar work
55 x 3/3
72.5 x 3
100 x 3
115 x 3 (3:3:3)
122.5 x 3 (3:6:6)
130 x 3 (3:9:9)
137.5 x 3 (3:12:12)
145 x 3 (3:15:15)
155 x 3 = 168kg PR (3:18:18)
128 x 5 @ 75% (5:23:23)
136.5 x 4 @ 80% (4:27:27)
145 x 3 @ 85% (3:30:30)

Hang Clean + Jerk:
62.5 x (3+3)
77.5 x 3+3
85 x 3+3 (6:36:36)
97.5 x 1+1 (seg 1) (2:38:38)
105 x 1+1 (2:40:40)
112.5 x 1+1 (2:42:42)
100 x 1+1 (seg 2) (2:44:44)
107.5 x 1+1 (2:46:46)
115 x 1+1 (2:48:48)

Clean Pull:
122.5 x 3 (3:51:51)
130 x 3 (3:54:54)
135 x 3 (3:57:57)
140 x 3 (3:60:60)
145 x 3 (3:63:63)
150 x 3 (3:66:66)

Clean Grip RDL:
150 x 3 (3:69:69)
152.5 x 3 (3:72:72)
155 x 3 (3:75:75)

* Notes:

- Considering I'm sick, this workout was fantastic.  The narrow stance in the front squat is money in the bank - it feels so natural.  I had to combine the hang cleans and jerks, due to time constraints.  Even with the combination, my workout lasted over 1.5 hours.  The clean pulls felt great, although, I still need to focus on setting my back firmly and driving my heels through the floor.  The clean grip RDLs weren't much of a problem, however, after 1.5 hours of working out - I was done!

SQUAT FOCUS DAY 5, WEEK 1 (2012NOV25)

Snatch:
57.5 x 3/3
72.5 x 2
85 x 1 (1:1:241)
90 x 1 (1:2:242)
97.5 x 1 (1:3:243)
105 x 1 (1:4:244)
107.5 x 1 (1:5:245)
115 x 1 (1:6:246)
120 x 1 (1:7:247)

* 10 Minute Break *

Clean and Jerk:
62.5 x 3/3
77.5 x 2
85 x 1 (1:8:248)
90 x 1 (1:9:249)
97.5 x 1 (1:10:250)
105 x 1 (1:11:251)
120 x 1 (1:12:252)
125 x 1 (1:13:253)
132.5 x 1 (1:14:254)

* Notes:

- Best damn workout in months!  Zero misses and, most -- if not all -- of my lifts felt solid!  The new clean start position is working wonders along with the increase in squat volume.  It's slowly paying off. The added 10 minutes between the snatches and clean and jerks helped immensely, and gave me sufficient time to stretch, mobilize, and recoup.  The "mock meet" went exceptionally well.

SQUAT FOCUS DAY 4, WEEK 1 (2012NOV23)

Back Squat:
20 x 5/5
55 x 4/4
75 x 3/3
105 x 3
122.5 x 3 (3:3:189)
140 x 3 (3:6:192)
150 x 3 (3:9:195)
160 x 3 (3:12:198)
172.5 x 3 = 187kg PR (3:15:201)
142.5 x 5 @ 75% (5:20:206)
151.5 x 4 @ 80% (4:24:210)
161 x 3 @ 85% (3:27:213)

Snatch Balance:
55 x 3
65 x 3
75 x 3
93.5 x 1 (seg 1) (1:28:214)
100.5 x 1 (1:29:215)
108 x 1 (1:30:216)
93.5 x 1 (seg 2) (1:31:217)
100.5 x 1 (1:32:218)
108 x F/1 (1:33:219)

Block Snatch Pull:
75 x 3
97.5 x 3 (3:36:222)
105 x 3 (3:39:225)
115 x 3 (3:42:228)
130 x 3 (3:45:231)
135 x 3 (3:48:234)
140 x 3 (3:51:237)
145 x 3 PR (3:54:240)

* Notes:

- Superb workout!  Back squats are getting easier with the new change in stance which is keeping me more upright and reducing stress on the low back.  Loving it!

- Snatch balance sucked!  I'm not used to doing these bastards and I wasn't staying aggressive enough, which caused my shoulders to soften.  Plus, timing is an issue -- just doesn't feel natural and fluid.

- Block snatch pulls -- I'm a fucking MONSTER at 145kg x 3!  Each repetition was forceful, explosive, and violent with lots of power in the second pull -- I felt like a freak!

SQUAT FOCUS DAY 3, WEEK 1 (2012NOV22)

Front Squat:
20 x 5/5
55 x 3/3
70 x 3
97.5 x 3
112.5 x 3 (3:3:129)
122.5 x 3 (3:6:132)
132.5 x 3 (3:9:135)
142.5 x 3 (3:12:138)
152.5 x 3 = 168kg PR (3:15:141)
126 x 5 @ 75% (5:20:146)
134 x 4 @ 80% (4:24:150)
142.5 x 3 @ 85% (3:27:153)

Rack Jerk:
55 x 3
75 x 3
95 x 3 (3:30:156)
105 x 3 (3:33:159)
115 x 1 (seg 1) (1:34:160)
120 x 1 (1:35:161)
125 x 1 (1:36:162)
117.5 x 1 (seg 2) (1:37:163)
122.5 x 1 (1:38:164)
127.5 x 1 (1:39:165)

Block Clean Pull:
115 x 3 (3:42:168)
125 x 3 (3:45:171)
145 x 3 (3:48:174)
160 x 3 (seg 1) (3:51:177)
140 x 3 (3:54:180)
165 x 3 (seg 2) (3:57:183)
145 x 3 (3:60:186)

* Notes:

- Great workout with a new front squat PR of 152.5kg x 3.  Rack jerks went well with zero misses.  Block clean pulls were heavy as hell.  I didn't shrug down with 160kg or 165kg - just too heavy.

SQUAT FOCUS DAY 2, WEEK 1 (2012NOV20)

Back Squat:
20 x 5/5
50 x 3/3
62.5 x 3
105 x 3
122.5 x 3 (3:3:66)
140 x 3 (3:6:69)
150 x 3 (3:9:72)
160 x 3 (3:12:75)
170 x 3 = 185kg PR (3:15:78)
141.5 x 5 @ 75% (5:20:83)
150 x 4 @ 80% (4:24:87)
159.5 x 2/F @ 85% (3:27:90)

Power Snatch:
57.5 x 3/3
65 x 3
72.5 x 3
85 x 3 (3:30:93)
90 x 1 (seg 1) (1:31:94)
97.5 x 1 (1:32:95)
105 x 1 (1:33:96)
92.5 x 1 (seg 2) (1:34:97)
100 x 1 (1:35:98)
107.5 x 1 (1:36:99)

Deficit Snatch Pull:
115 x 3 (3:39:102)
117.5 x 3 (3:42:105)
120 x 3 (3:45:108)

Snatch Pull:
122.5 x 3 (3:48:111)
125 x 3 (3:51:114)
127.5 x 3 (3:54:117)

Snatch Grip RDL:
130 x 3 (3:57:120)
132.5 x 3 (3:60: 123)
135 x 3 (3:63:126)

* Notes:

- Another over drawn workout.  Brutally long but established a new back squat PR for 170kg x 3.

SQUAT FOCUS DAY 1, WEEK 1 (2012NOV19)

Front Squat:
20 x 5/5
55 x 3/3
70 x 3
97.5 x 3
112.5 x 3 (3:3:3)
120 x 3 (3:6:6)
127.5 x 3 (3:9:9)
135 x 3 (3:12:12)
142.5 x 3 (3:15:15)
150 x 3 = 163kg 1RM PR (3:18:18)
124.5 x 5 @ 75% (5:23:23)
132.5 x 4 @ 80% (4:27:27)
140.5 x 3 @ 85% (3:30:30)

Power Clean and Power Jerk:
20 x bar work
62.5 x 3/3
77.5  x 3
85 x 3 (3:33:33)
97.5 x 1 (seg 1) (1:34:34)
105 x 1 (1:35:35)
112.5 x 1 (1:36:36)
100 x 1 (seg 2) (1:37:37)
107.5 x 1 (1:38:38)
115 x 1 (1:39:39)

Deficit Clean Pull:
122.5 x 3 (3:42:42)
127.5 x 3 (3:45:45)
132.5 x 3 (3:48:48)

Clean Pull:
137.5 x 2 (2:50:50)
142.5 x 2 (2:52:52)
145 x 2 (2:54:54)

Clean Grip RDL:
130 x 3 (3:57:57)
135 x 3 (3:60:60)
140 x 3 (3:63:63)

* Notes:

- Terribly long workout.  Took nearly 1 3/4 hours to complete and I'm freaking broke ass tired.  Adding the drop sets of squats after establishing a 3RM adds considerable time but I felt amazingly strong at 150kg x 3.  Prioritization of squats should pay huge dividends in 4 weeks.

2012NOV17 (2012 IRON TUKEY OPEN)

Snatch:
20 x bar work
50 x 3/3
60 x 3
75 x 2
55 x 3/3
70 x 2
80 x 1
87 x 1
95 x 1
100 x 1
107 x 1
112 x 1
105 x 1 (Attempt 1)
115 x F (Attempt 2)
120 x 1 (Attempt 3) Meet PR

Clean and Jerk:
20 x bar work
60 x 2/2
70 x 2
92 x 1/1
105 x 1
112 x 1
120 x 1
110 x 1
115 x 1
120 x 1 (Attempt 1)
130 x 1 (Attempt 2)
136 x 1 (Attempt 3) Meet PR

* Notes:

- The notes along with more details have been previously recorded in the post titled "2012 Iron Turkey Open".

PREPARATION DAY 3 (2012NOV15)

Clean and Jerk:
45 x 3/3
75 x 3
85 x 3
95 x 3
105 x 3
115 x 3

Deficit Clean Pull:
115 x 3
125 x 3/3/3

* Notes:

- Strange workout.  Felt strong and fast, but kept having dizzy spells after the jerk -- really freaky!  Took it easy today because I'm competing on the 17th at the 2012 Iron Turkey Open.

PREPARATION DAY 2 (2012NOV14)

Front Squat:
20 x 3/3
45 x 3/3
75 x 3
95 x 3
115 x 3
125 x 3
140 x 3
145 x 3 = 158 1RM
120.5 x 5 @ 75% of 158
128.5 x 4 @ 80% of 158
136.5 x 3 @ 85% of 158

Clean Grip RDL:
120 x 3
130 x 3
140 x 3
150 x 3
160 x 3

* Notes:

- Nice workout.  I was seriously sore as hell today.  Suffering with crazy joint pain.  Age is definitely catching up with me, along with the long trip out and back from California.  Nevertheless, I had a great workout.

- Front squats went well, because I felt solid through the mid-line and I didn't shift forward as much as I usually do -- this is a significant improvement in my form/technique.  The sets following 145kg were smooth due to the focus on keeping and maintaining tightness through the torso.

- I felt stronger as the weight increased with the clean grip RDLs -- strange but any increase in strength is always welcomed.

PREPARATION DAY 1 (2012NOV13)

Back Squat:
20 x 5/5
55 x 3/3
75 x 3
95 x 3
115 x 3
125 x 3
135 x 3
145 x 3
155 x 3
165 x 3 = 179 1RM PR
135 x 5 @ 75% of 179
145 x 4 @ 80% of 179
150 x 3 @ 85% of 179

Snatch + 2 Hang Snatch:
45 x 1/1
55 x 1
65 x 1
75 x 1
85 x 1
95 x 1

Deficit Snatch Pull:
95 x 3
115 x 3
125 x 3
130 x 3

Snatch Grip RDL:
130 x 3
135 x 3
140 x 3

* Notes:

- Long workout.  Initially, I planned on splitting this workout into two separate days but after the disappointment at the 2012 American Masters, I decided to push through.

- The snatch complex was fun but challenging.  I stopped at 95kg because I was getting tired and didn't want to drop 95+kg on my wife's car.

- Back squats were super!  I established a new back squat 3RM PR of 165kg.

CONCEPTUAL (RD 5) DAY 1, WEEK 4 (2012NOV11)

Snatch:
50 x 3
55 x 3
70 x 2
82 x 2
87 x 2
95 x 1
100 x F
100 x 1
105 x 1
110 x F (Attempt 1)
112 x F (Attempt 2)
112 x F (Attempt 3)

Clean and Jerk:
50 x 3
55 x 3
62 x 3
67 x 2
77 x 1
85 x 1
90 x 1
105 x 1
115 x 1 (Attempt 1)
120 x 1 (Attempt 2)
127 x 1 (Attempt 3)

* Notes:

- This warm-up/progression was done at the 2012 American Masters Championship.  Please see the before mentioned link for the notes.

CONCEPTUAL (RD 5) DAY 3B, WEEK 3 (2012NOV10)

Power Snatch:
40 x 3/3
50 x 3/3
55 x 3/3

Power Clean and Jerk:
50 x 3
55 x 3
60 x 3
65 x 3

* Notes:

- Pre-meet workout done with super light weights.  Trying to burn out some nervous energy and stay relatively loose.  Shoulders are tight today along with hips and IT band.  4 days of travel/vacation is starting to take a toll on my legs -- being crammed in a car isn't conducive to staying limber.

- Plan on opening with 110kg snatch and 127kg clean and jerk for tomorrow with a possible 5kg/7kg increases, respectively.

CONCEPTUAL (RD 5) DAY 3A, WEEK 3 (2012NOV09)

Snatch:
50 x 3/3
70 x 3
80 x 3
90 x 3
95 x 2
100 x F*
100 x 1
105 x F*
105 x 1
110 x 1*
110 x 1

Snatch Pull:
115 x 3
120 x 3
125 x 3

Snatch Grip RDL:
125 x 3
130 x 3
135 x 3

* Notes:

- Good workout today.  Training room was full with competitors.  I was very impressed by two guys whom were power snatching 120kg with relative ease!  WOW!  I need to stay focused on myself and have a good time.  "Fun" is the key.

- Felt a little rusty with the snatches today and getting underneath the bar.  The first miss at 100kg was due to soft shoulders.  The second miss at 105kg was a result of the bar being forward and not finishing the pull.  The first attempt at 110kg was successful but I ran off the platform.  Probably would have been "red lighted" but still made the second lift.

CONCEPTUAL (RD 5) DAY 2B, WEEK 3 (2012NOV08)

Clean and Jerk:
40 x 3
50 x 3/3
65 x 3
75 x 3
85 x 3
100 x 3
110 x 2
113 x 1
116 x 1
120 x 1

Clean Pull:
120 x 3
125 x 3
130 x 3
135 x 3

Clean Grip RDL:
135 x 3
140 x 3
145 x 3

* Notes:

- Above par workout in the training room for the 2012 American Open.  I was the only person in the training room and it was hotter than hell in there.  Sweat like crazy.  Although, it's nice having equipment to use prior to a meet, I wish they had squat racks to knock out from front and back squats.

- Split jerks went well.  I worked up to 120kg which felt fairly easy.  The short dip and drive is exceptionally strong and powerful.  The clean pulls were easy but the new start position is a little unusual, especially with arm position.  I need to focus on keeping my arms locked throughout the pull, as the new position has me deeper in the start, which makes my arms bend prematurely.

- Overall a great workout.  Plan on working with the snatch tomorrow.

CONCEPTUAL (RD 5) DAY 2A, WEEK 3 (2012NOV06)

Front Squat:
20 x 5/5
55 x 3/3
75 x 3
105 x 3
110 x 3
115 x 3/3/3

Rack Jerk:
20 x 3
50 x 3/3
75 x 3
90 x 3
105 x 3/3/3

Clean Grip RDL:
105 x 3
125 x 3
135 x 3/3

* Notes:

- Slow workout.  Had some issues with my right knee clicking during the front squats.  Strange and unusual; further, my hip and IT band were tight.  I need to stretch, roll out, mash, and mobilize more!

CONCEPTUAL (RD 5) DAY 1B, WEEK 3 (2012NOV04)

Clean and Jerk:
55 x 3/3
75 x 3
85 x 2
95 x 2
105 x 2
110 x 2/2

Back Squat:
20 x 3
55 x 3
75 x 3
105 x 3

Stop Squat:
120 x 3/3/3

Clean Grip RDL:
70 x 3
100 x 3
120 x 3/3

* Notes:

- The new set-up for the cleans is helping dramatically.  With my feet - particularly my heals closer together - I'm feeling greater power in the pull and more secure (flat-footed) in the reception of the barbell.  However, this was only done with relatively light weights.  I need to experiment with heavier loads.

- The jerks were all executed in the split style.  With moderate weights, the movement seemed crisp and fluid.  Overall, I'm happy with today's workout!

CONCEPTUAL (RD 5) DAY 1A, WEEK 3 (2012NOV03)

3 Stage Snatch:
55 x 1/1
57.5 x 1/1
62.5 x 1
70 x 1
82.5 x 1*
87.5 x 1*

Snatch:
95 x 1
100 x 1
105 x 1

Power Snatch:
75 x 1
80 x 1
85 x 1
90 x 1
100 x F/1

Snatch Pull:
105 x 3
115 x 3
120 x 3
125 x 3

* Notes:

- Lackluster workout.  All lifts were off today with both failures in the 3 stage snatch occurring with the third pull (above knees).  Both lifts were lost behind -- definitely felt myself over extending!

- I decided to switch to regular snatches from the 3 stage snatches because my hands were getting hot from holding onto the bar -- especially, when lowering the bar to the next starting position.  I could feel a tear about to happen.  I even cut my snatch pull short due to the tender hands.

- Glad this was a deload workout because I felt slow, soft, and weak!  The power snatches were better but I lost 100kg forward on the first attempt.  The second attempt was successful.

CONCEPTUAL (RD 5) DAY 3B, WEEK 2 (2012NOV01)

Front Squat:
20 x 3/3/3/3/3
55 x 3
75 x 3
95 x 3
105 x 3
120 x 3
130 x 3
140 x 3
145 x 3
150 x 3
124.5 x 5 @ 75% of 150kg
132.5 x 5 @ 80% of 150kg
148.5 x 2/F *

Deficit Clean Pull:
75 x 3
105 x 3
125 x 3
135 x 3
145 x 3
150 x 3
155 x 2
133 x 3 @ 80% of 155kg
141.5 x 3 @ 85% of 155kg
149.5 x 3 @ 90% of 155kg

* Notes:

- Always, always, always double check your calculations and the weight on the bar.  My failure in the front squats at 148.5kg was a direct result of a miscalculation in correctly computing 90% of 155kg.  The proper weight should have been 140.5kg vice 148.5kg - a huge mistake and a huge difference in weight.  Damn, I'm stupid.  Hello, Math for Marines!

- The newly introduced squat style set-up isn't working well with the deficit pull.  It causes too much stress and stain on the knee joints; therefore, I may only use this with regular (from the floor) clean pulls.

CONCEPTUAL (RD 5) DAY 3A, WEEK 2 (2012OCT31)

Rack Jerk:
55 x 3/3
75 x 3/3
95 x 2
115 x 2
125 x 1
130 x 1
135 x 1
135 x 1
140 x 1
125 x F @ 89%
110 x 3 @ 78%
110 x 3 @ 78%

Clean Grip RDL:
100 x 3
120 x 3
140 x 3
160 x 3
180 x 3 PR

* Notes:

- Slow and sluggish workout.  Jerks weren't all that great because my hips were sore and I got very little sleep the night before.  My left knee is aggravated and sore from all the previous days worth of snatches.  Plus, my left shoulder is tight as well.  Hopefully, I'll have a good front squat workout tomorrow.

- This workout took too long to complete.

CONCEPTUAL (RD 5) DAY 2B, WEEK 2 (2012OCT30)

Snatch:
55 x 3/3
75 x 3
85 x 2
95 x 1
105 x F/F
105 x 1
110 x 1
115 x 1
120 x 1
125 x F/F
126 x 1 PR
128 x 1 PR
130 x F
130 x 1 PR
133 x F/F/F

Deficit Snatch Pull:
130 x 2
135 x 1

* Notes:

- SUPER WORKOUT!  Felt tired starting out but finished strong!  Today, I felt like I could have pulled off a 136kg snatch, but I slightly tore my left hand open on my 128kg attempt.  Afterwards, this slight tear opened into a gaping hole at 133kg and never got any better.  Holding onto the bar was nearly impossible and it goes to show that taking care of your hands is paramount!  I feel like a complete dumb-ass for neglecting my hands because today could have been the day to break the 136kg barrier!

- As you can tell, I had to stop my workout short after tearing open my hand.  The deficit snatch pulls were too painful and -- to be honest -- I was happy to walk away with a 130kg snatch PR.

CONCEPTUAL (RD 5) DAY 2A, WEEK 2 (2012OCT28)

Back Squat:
20 x 5/5
55 x 3
75 x 3
105 x 3
125 x 3
135 x 3
145 x 3
155 x 3
125 x 5 @ 80%
129 x 5 @ 83%
133 x 5 @ 85%
137 x 5 @ 88%

Clean Grip RDL:
100 x 3
130 x 3
160 x 3
180 x 2 PR

* Notes:

- Awesome workout!  Especially with the back squats because 155kg felt really light!  The clean grip RDLs went well with a new 180kg x 2 PR -- even though my head was going to explode while performing them!  HA!

- Had a good friend, Josh Deschenes, drop by to lift.  It was great and I had a lot of fun - lifting, teaching, talking, laughing, etc... Looking forward to our next meet up.

CONCEPTUAL (RD 5) DAY 1B, WEEK 2 (2012OCT27)

Block Clean:
55 x 3/3
75 x 3
85 x 3
95 x 3
105 x 3
110 x 1 (S1)
115 x 1
120 x 1
115 x 1 (S2)
122.5 x 1
130 x 1 PR
105 x 2 @ 80%
110 x 2 @ 85%
115 x 2 @ 90%

Block Clean Pull:
115 x 3
125 x 3
135 x 3
145 x 3
155 x 3
165 x 3
130 x 2
140 x 2
150 x 2

Clean Grip RDL:
110 x 3
140 x 3
155 x 3
165 x 3

* Notes:

- Low back felt tight this morning which carried over into the lifts.  Hips were uber-tight and stiff.  I need to mobilize more.  I felt better as the workout progressed and I got a little loose and warmed up at 110kg-115kg.  The doubles in the block cleans were quick and smooth.

- Block clean pulls were brute strong!  The extension was forceful and explosive.

CONCEPTUAL (RD 5) DAY 1A, WEEK 2 (2012OCT24)

Hang Snatch:
57.5 x 3/3
62.5 x 3
70 x 3
82.5 x 3
87.5 x 1 (S1)
95 x 1
100 x 1
95 x 1 (S2)
100 x 1
105 x 1
110 x 1 PR
115 x 1 PR

Hang Power Snatch:
75 x 2
85 x 2
95 x 1
105 x 1

Deficit Snatch Pull:
105 x 3
115 x 3
125 x 3
127.5 x 3
130 x 2
132.5 x 2
135 x 2

* Notes:

- Super workout at Maximum Performance.  Felt tired and sluggish initially when I started but finished strong.  I hit two PRs in the hang snatch at 110kg and 115kg.  I possibly had 120kg but decided to pas and end on a high note.  There is always next time.

- Got adjusted by Frankie Hutchinson at Manhattan Family Chiropractic yesterday and it helped immensely!  Thanks Frankie!

CONCEPTUAL (RD 5) DAY 4B, WEEK 1 (2012OCT23)

Back Squat:

55 x 3/3

75 x 3

105 x 3

125 x 3

140 x 3

150 x 3

152 x 3

154 x 3 = 167kg 1RM

125 x 5 @ 81%

127 x 5 @ 82%

129 x 5 @ 83%

132 x 5 @ 85%

* Notes:

- Simple back squat workout which felt pretty good.  Focused on speed out of the hole while maintaining a high chest with knees tracking over the toes like a hinge.  Furthermore, I worked my ankle and calf flexibility along with my hip and low back.

CONCEPTUAL (RD 5) DAY 4A, WEEK 1 (2012OCT22)

Snatch:
57.5 x 3/3
70 x 2
82.5 x 1
95 x F/1
100 x 1
105 x 1
110 x 1
115 x 1
120 x 1
125 x F
125 x 1 PR
130 x F/F/F

Clean and Power Jerk:
62.5 x 3/3
77.5 x 2
85 x 1
90 x 1
97.5 x 1
105 x 1
120 x 1
125 x F
128 x 1
135 x F/F

Clean Grip RDL:
135 x 3
140 x 3
150 x 3
160 x 2

* Notes:

- Crazy workout.  Established a new snatch PR at 125kg but the clean and power jerks were helliishly bad.  I need to work on block cleans to get faster with my speed under the bar.  I'm catching a lot of my cleans forward with the weight towards my toes.  Plus, I'm slow coming out of the hole - it's ugly to watch and painful to execute.  My speed from the bottom is slower than molasses.

- The missed snatch attempts at 130kg were mainly due to soft shoulders and not locking out the bar overhead.  Plenty of height but lacking a strong lockout!  SUCKS!

CONCEPTUAL (RD 5) DAY 3B, WEEK 1 (2012OCT21)

Front Squat:
20 x 5/5
55 x 5/5
70 x 3
97.5 x 3
112.5 x 3
120 x 3
130 x 3
135 x 3
140 x 3
145 x 3
150 x 3 PR

Rack Power Jerks:
20 x 5/5
70 x 3
97.5 x 3
112.5 x 2
117.5 x 2
122.5 x 2
127.5 x 2
132.5 x 1/F/1

Deficit Clean Pull:
105 x 3
112.5 x 3
122.5 x 3
135 x 3
145 x 3
155 x 2

* Notes:

- Felt tired today but had a great workout nonetheless.  A front squat of 150kg x 3 is a new PR!

- The second 132.5kg rack power jerk was a miss mainly due to a poor rack position before the jerk attempt.  It wasn't set properly and it caused a domino effect with the jerk.

- Deficit clean pulls were strong and high - up towards my chest.  The last pull at 145kg was terrible - drawing me forward onto my toes.  155kg was too heavy and the repetitions were nasty!  Next time I'll try to stay under 150kg.

CONCEPTUAL (RD 5) DAY 3A, WEEK 1 (2012OCT20)

Block Snatch:
45 x 3/3
57.5 x 3/3
62.5 x 3
70 x 3
82.5 x 3
87.5 x 1 (S1)
95 x 1
100 x 1
90 x 1 (S2)
97.5 x 1
105 x 1

Block Power Snatch:
75 x 2
85 x 2
95 x 2
105 x 1
110 x 1 PR

Back Squat:
70 x 3
102.5 x 3
120 x 3
137.5 x 3
145 x 3
152.5 x 3
160 x 3
167.5 x 2 = 177 1RM PR
143.5 x 3 @ 80%
152.5 x 3 @ 85%

Deficit Snatch Pull:
95 x 3
100 x 3
110 x 3
125 x 3
130 x 3
135 x 3

* Notes:

- Awesome workout.  Two new PRs.  The first in the block snatch at 110kg and the second in the back squat at 167.5kg x 2.  Felt strong and aggressive today; however, I didn't push into a 90% x 3 back squat for today like I usually do.  I'll save it for another training day.

CONCEPTUAL (RD 5) DAY 2B, WEEK 1 (2012OCT18)

Front Squat:
20 x 3/3
55 x 3/3
70 x 3
97.5 x 3
112.5 x 3
120 x 3
135 x 3
140 x 3
142.5 x 3
145 x 3
155 x 1/F
126 x 3 @ 80%
134 x 3 @ 85%
141.5 x 3 @ 90%

Rack Power Jerk:
20 x 3/3
55 x 3
70 x 3
97.5 x 3
112.5 x 2
120 x 1
135 x 1
140 x 1

Clean Grip RDL:
125 x 3
135 x 3
145 x 3
155 x 3

* Notes:

- Super workout today!  Front squats were great up until I lost the lift at 155kg while trying to attempt a second repetition.  Still managed to reduce the weight after the miss and complete triples with 80%, 85% and 90% of 155kg.

- The rack power jerks felt slightly off; possibly, due to the power clean and power jerks from yesterday.  I may need to modify the program again and substitute block cleans vice the rack power jerks.

CONCEPTUAL (RD 5) DAY 2A, WEEK 1 (2012OCT17)

Power Clean and Power Jerk:
55 x 3/3
62.5 x 3/3
77.5 x 3
85 x 3
97.5 x 1 (S1)
105 x 1
112.5 x 1
105 x 1 (S2)
112.5 x 1
120 x 1

Block Power Clean and Power Jerk:
85 x 2
90 x 2
95 x 2

Deficit Clean Pull:
95 x 3
125 x 3
145 x 3/3/2
150 x 1
155 x 1
160 x 1

* Notes:

- Solid workout done at Maximum Performance.  Felt fast under the power jerks and the 2nd pull in the power cleans off the blocks were strong and violent -- exceptionally fast.  The power clean at 120kg was low on the chest but the jerk went well.  Overall, I'm very pleased.

- Deficit clean pulls were descent.  I need to work on speed and explosive extension from the power position.  In retrospect, I over extended myself with the weight selection and should have gone lighter.  Live and learn.

CONCEPTUAL (RD 5) DAY 1B, WEEK 1 (2012OCT16)

Back Squat:
20 x 5/5
55 x 3/3
60 x 3
102.5 x 3
120 x 3
137.5 x 3
142.5 x 3
147.5 x 3
152.5 x 3
157.5 x 3 = 171kg
139 x 3 @ 75%
147.5 x 3 @ 80%
156 x 3 @ 85%

Snatch Grip RDL:
125 x 3
127.5 x 3
130 x 3
132.5 x 3
135 x 3

* Notes:

- Very productive workout and it was nice to only have to squat and do RDLs.  Breaking the prescribed workout into two separate days is a very welcomed modification to the routine.  The back squats felt great today and I felt strong - strong enough to push past 157.5kg x 3 but I decided to save it for the next workout.

CONCEPTUAL (RD 5) DAY 1A, WEEK 1 (2012OCT15)

Power Snatch:
20 x bar work (warm up)
55 x 3/3
62.5 x 3
67.5 x 3
80 x 3
85 x 1 (S1)
92.5 x 1
97.5 x 1
87.5 x 1 (S2)
95 x 1
100 x 1

Block Power Snatch:
72.5 x 2
77.5 x 2
82.5 x 2
87.5 x 1
92.5 x 1

Deficit Snatch Pull:
107.5 x 3
117.5 x 3
125 x 3
127.5 x 2
130 x 2

Block Snatch Pull:
130 x 3
135 x 3
140 x 3
142.5 x 2
145 x 2

* Notes:

- Great workout.  Didn't feel tired as usual when I start squats because I've divided the workout into two separate sessions; further, allowing me time to play with other exercises which I haven't had time for (i.e. block work).  Instead, I'm saving the squats for tomorrow.

- Had a great time using the blocks to execute the block power snatch and block snatch pulls.  They are a lot of fun to use, but I had to stay focused and ensure that I remain aggressive and explosive once the barbell hits "pockets" because I don't have the added pull from the floor.

- Should have possibly done snatch balance vice the block snatch pulls today to get a "squatting" movement into the workout.  Maybe next time.

CONCEPTUAL (RD 4) DAY 4, WEEK 4 (2012OCT13) -- KANSAS STATE CHAMPIONSHIP AND OPEN

Snatch:
55 x 3/3
65 x 2
75 x 2
85 x 1
80 x 1
90 x 1
95 x 1
100 x 1
110 x 1

1st Attempt: 105 x F
2nd Attempt: 105 x 1
3rd Attempt: 110 x 1 PR

Clean and Power Jerk:
60 x 3/3
75 x 2
80 x 2
90 x 2
70 x 2
90 x 2
100 x 1
110 x 1
117.5 x 1

1st Attempt: 125 x F
2nd Attempt: 125 x 1
3rd Attempt: 132 x 1 PR

* Notes:

- Above is the warm up progression used for the Kansas State Championship and Open.  I missed my first attempt in the snatch at 105kg -- unbelievable, considering I had snatch 110kg in the warm up room.  After making the second attempt at 105kg, the 110kg seemed easy.

- The clean and power jerks proved the same initial result.  I landed dead on my ass for the 125kg clean.  After gaining some composure, I knocked out 125kg, and later on, 132kg without any issues.

- The meet resulted in a new meet PR of 110kg in the snatch and 132kg in the clean and power jerk; thus, garnering a new meet total of 242kg.  Not bad.

CONCEPTUAL (RD 4) DAY 3, WEEK 4 (2012OCT12)

Deficit Snatch Pull:
45 x 3
47.5 x 3
52.5 x 3
60 x 3
62.5 x 3
65 x 3
67.5 x 3

Deficit Clean Pull:
51 x 3
53.5 x 3
58.5 x 3
67.5 x 3
71 x 3
76 x 3
81 x 3

Stop Squat:
43.5 x 3
52.5 x 3
57.5 x 3
78.5 x 3
88.5 x 3
98.5 x 3
108.5 x 3

Rack Power Jerk:
30 x 3
32.5 x 3
40 x 3
45 x 3
55 x 3
65 x 3/3

* Notes:

- This was a modified workout due to my preparation for the 2012 Kansas State Championship and Open.  I decided, with the advice of my coach, to complete this workout with approximately 50% of the prescribed weights to help burn off some nervous energy.  It worked like a charm!

CONCEPTUAL (RD 4) DAY 2, WEEK 4 (2012OCT10)

Clean and Power Jerk:
60 x 3/3
75 x 3
87.5 x 3
102.5 x 3
107.5 x 3
117.5 x 1 (S1)
122.5 x 1
127.5 x F/F
112.5 x 1 (S2)
117.5 x 1
122.5 x 1

Power Clean and Power Jerk:
97.5 x 2
100 x 2
102.5 x 2

Deficit Clean Pull:
142.5 x 3
145 x 3
150 x 3

Front Squat:
67.5 x 3
95 x 3
107.5 x 3
135 x 3
147.5 x 3
155 x 1/F
126 x 3 @ 80% of 155
134 x 3 @ 85% of 155
141.5 x 1/F @ 90% of 155

Clean Grip RDL:
125 x 3
135 x 3
150 x 3

* Notes:

- The clean and power jerks didn't go well at 127.5kg, so I decided to wave down during the second segment to 112.5kg and work my way back up.  This helped immensely, as 122.5kg felt much easier in the second segment compared to the first.

- Front squats were a bear today.  Managed to front squat 155kg x 1 but failed on the second attempt.  The same happened at 141.5kg which was 90% of 155kg.  Great workout.

CONCEPTUAL (RD 4) DAY 1, WEEK 4 (2012OCT09)

Snatch:
55 x 3/3
60 x 3
65 x 3
77.5 x 3
90 x 3
95 x 1 (S1)
102.5 x 1
107.5 x 1
95 x 1 (S2)
102.5 x 1
107.5 x F/1

Power Snatch:
85 x 2
90 x 2
95 x 2

Deficit Snatch Pull:
125 x 3
127.5 x 3
130 x 3

Back Squat:
105 x 3
122.5 x 3
140 x 3
157.5 x 3
160 x 2/F = 169 1RM
137 x 3 @ 80% of 169
145.5 x 3 @ 85 % of 169
154 x 3 @ 90% of 169

Snatch Grip RDL:
125 x 3
127.5 x 3
130 x 3

* Notes:

- Pretty good day on the platform.  Snatches went well up until the 107.5kg miss but I shrugged it off and made the second attempt without any problems.  I'm adjusting and modifying the prescribed number of sets and weights for the squats.  As you can see, after reaching a maximum for the day, I'm waving back into weights based upon a 1RM of the days performance.  Today, since I failed at 160kg x 2, my 1RM was 169kg.  Therefore, I used 137kg x 3 @ 80% of 169, 145.5kg x 3 @ 85% of 169, and 154kg x 3 @ 90% of 169.  It worked out well.  I plan on doing this indefinitely until my front and back squats come up to par.

CONCEPTUAL (RD 4) DAY 4, WEEK 3 (2012OCT07)

Snatch:
55 x 3/3
65 x 2
77.5 x 1
85 x 1
90 x 1
95 x 1
97.5 x 1
100 x 1
102.5 x F/F/1

Clean and Power Jerk:
60 x 3/3
75 x 2
80 x 1
87.5 x 1
95 x 1
102.5 x 1
107.5 x 1
112.5 x 1
117.5 x 1

Front Squat:
67.5 x 3
95 x 3
107.5 x 3
115 x 3
125 x 3
140 x 3

Clean Grip RDL:
117.5 x 3
125 x 3
140 x 3

* Notes:

- What the hell happened today with the 102.5kg snatches?  I'm pissed!  At least the front squats felt easy and the clean and power jerks were without fail.

CONCEPTUAL (RD 4) DAY 3, WEEK 3 (2012OCT06)

Deficit Snatch Pull:
90 x 3
95 x 3
107.5 x 3
115 x 3
122.5 x 3

Deficit Clean Pull:
102.5 x 3
107.5 x 3
122.5 x 3
127.5 x 3
135 x 3

Back Squat:
62.5 x 3
87.5 x 3
105 x 3
132.5 x 3
145 x 3

Push Press:
67.5 x 3
75 x 3
80 x 3
85 x 3
90 x 3

Snatch Grip RDL:
110 x 3
115 x 3
120 x 3

* Notes:

- Long but fairly easy day on the platform.  Deficit clean pulls at 135kg were a challenge.  Back squats weren't terribly hard and the remainder of the workout was pretty easy.

CONCEPTUAL (RD 4) DAY 2, WEEK 3 (2012OCT04)

3 Stage Clean:
60 x 1/1
75 x 1
80 x 1
95 x 1
102.5 x 1
107.5 x 1
112.5 x 1

3 Stage Power Clean:
80 x 1
82.5 x 1
85 x 1

Rack Power Jerk:
60 x 3
65 x 3
75 x 3
85 x 3
95 x 1
105 x 1
125 x 1
80 x 2
90 x 2
100 x 2

Deficit Clean Pull:
127.5 x 3
130 x 3
132.5 x 3
135 x 3

Front Squat:
67.5 x 3
95 x 3
107.5 x 3
115 x 3
130 x 3

Clean Grip RDL:
110 x 3
115 x 3
120 x 3

* Notes:

- Terribly long workout today.  Rack power jerks felt good -- no misses and I found myself aggressively pressing under the barbell after the drive portion.  Very pleased.

CONCEPTUAL (RD 4) DAY 1, WEEK 3 (2012OCT03)

3 Stage Snatch:
55 x 1/1
60 x 1
65 x 1
77.5 x 1
85 x 1
90 x 1
95 x 1

3 Stage Power Snatch:
72.5 x 1
75 x 1
77.5 x 1

Deficit Snatch Pull:
110 x 3
120 x 3

Back Squat:
62.5 x 3
87.5 x 3
105 x 3
132.5 x 3
145 x 3

Snatch Grip RDL:
110 x 3
115 x 3
120 x 3

* Notes:

- Start of the deload week.  Weights were getting tough towards the end of the 3 stage snatches; specifically, at 95kg -- even with the use of straps.

CONCEPTUAL (RD 4) DAY 4, WEEK 2 (2012OCT01)

Snatch:
55 x 3/3
65 x 2
77.5 x 1
85 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x F/1
115 x F/F/1

Clean and Power Jerk:
60 x 3/3
75 x 2
80 x 1
87.5 x 1
95 x 1
102.5 x 1
115 x 1
122.5 x 1
127.5 x 1
132.5 x 1

Front Squat:
67.5 x 3
95 x 3
107.5 x 3
115 x 3
130 x 3
140 x 3

Clean Grip RDL:
122.5 x 3
130 x 3
135 x 3

* Notes:

- Terrible day with the snatches.  I missed at 110kg and again at 115kg (twice).  Brushed it off and moved into the clean and power jerks which went well.  Completely clear through 132.5kg.  I'm very happy!

CONCEPTUAL (RD 4) DAY 3, WEEK 2 (2012SEP30)

Deficit Snatch Pull:
40 x 3/3
70 x 3
90 x 3
95 x 3
105 x 3
122.5 x 3
125 x 3
127.5 x 3

Deficit Clean Pull:
102.5 x 3
107.5 x 3
117.5 x 3
137.5 x 3
142.5 x 3
145 x 3

Back Squat:
75 x 3
105 x 3
122.5 x 3
140 x 3
150 x 3
160 x 3
165 x 3 PR

Push Press:
67.5 x 3
75 x 3
80 x 3
85 x 3

Clean Grip RDL:
135 x 3
145 x 3
155 x 3

* Notes:

- Happy Birthday to me!  Long, tough workout.  Loved every minute of it.  Especially the back squats for a new PR.

CONCEPTUAL (RD 4) DAY 2, WEEK 2 (2012SEP28)

Hang Clean:
60 x 3/3
75 x 3
80 x 3
95 x 1 (S1)
102.5 x 1
107.5 x 1
95 x 1
102.5 x 1
107.5 x 1

Hang Power Clean:
80 x 2
85 x 2
90 x 2

Rack Power Jerk:
60 x 3/3
75 x 3
80 x 3
95 x 1 (S1)
110 x 1
125 x 1
95 x 1 (S2)
110 x 1
125 x 1
80 x 2
105 x 2
120 x 2

Clean Pull:
117.5 x 3
127.5 x 3
137.5 x 3

Front Squat:
67.5 x 3
95 x 3
107.5 x 3
115 x 3
122.5 x 3
130 x 3
135 x 3

Clean Grip RDL:
120 x 3
130 x 3
140 x 3

* Notes:

- Too freaking long of a workout but, damn, it was fun.

CONCEPTUAL (RD 4) DAY 1, WEEK 2 (2012SEP27)

Hang Snatch:
55 x 3/3
60 x 3
65 x 3
77.5 x 3
85 x 1 (S1)
90 x 1
95 x 1
85 x 1 (S2)
90 x 1
95 x 1

Hang Power Snatch:
72.5 x 2
75 x 2
77.5 x 2

Snatch Pull:
105 x 3
110 x 3
115 x 3

Back Squat:
62.5 x 3
105 x 3
122.5 x 3
140 x 3
150 x 3
155 x 3
157.5 x 3
160 x 2

Snatch Grip RDL:
120 x 3
122.5 x 3
125 x 3

* Notes:

- I've decided to modify the prescribed weights and incrementally increase the weights throughout the rest of this program.  I want to exploit the most out of this program!

CONCEPTUAL (RD 4) DAY 4, WEEK 1 (2012SEP26)

Snatch:
55 x 3/3
65 x 2
77.5 x 1
85 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x 1

Clean and Power Jerk:
60 x 3/3
75 x 2
80 x 1
87.5 x 1
95 x 1
102.5 x 1
115 x 1
122.5 x 1
127.5 x F/1

Front Squat:
67.5 x 3
95 x 3
107.5 x 3
115 x 3
122.5 x 3
130 x 3

Snatch Grip RDL:
120 x 3/3/3

* Notes:

- I love the Conceptual Program.  Not sure what it is about the program but it always seems to deliver good results, even within the very first week.  My snatches felt great and the clean and jerk (even with the miss at 127.5kg) felt smooth and controlled.

CONCEPTUAL (RD 4) DAY 3, WEEK 1 (2012SEP24)

Deficit Snatch Pull:
50 x 3
70 x 3
90 x 3
95 x 3
105 x 3
120 x 3/3/3

Deficit Clean Pull:
102.5 x 3
107.5 x 3
117.5 x 3
135 x 3/3/3

Back Squat:
70 x 3
105 x 3
122.5 x 3
140 x 3
147.5 x 3
155 x 3
162.5 x 2/F

Push Press:
20 x 5
60 x 3
65 x 3/3/3

Snatch Grip RDL:
120 x 3/3/3

* Notes:

- Long day with lots of lifts.  Had a great time with all the pulls.  The deficit pulls are very challenging but enjoyable.