2013DEC31 (BUL D6.W19)

Back Squat:
20 x bar work
75 x (3)2
95 x 2
105 x 1 (1:1:95)
115 x 1 (1:2:96)
125 x 1 (1:3:97)
135 x 1 (1:4:98)
145 x 1 (1:5:99)
155 x 1 (1:6:100)
165 x 1 (1:7:101)
125 x (4)2 (8:15:109)
130 x (3)2 (6:21:115)
135 x (2)2 (4:25:119)
140 x (1)2 (2:27:121)

* Notes:

- I'm not sure what's happening lately but I'm stuck.  I'm pissed.  I'm confused.  I'm weak.  I'm in a perpetual state of apathy when it comes to training -- maybe it has something to do with missing 4 hours of sleep in the night, or eating and drinking anything that comes across my face?  Training hasn't been noteworthy after straining my low back on Christmas.  The weights feel exceptionally heavy and I feel incredibly slow -- almost sticky in my movements.  I hope to snap out of this rut soon because it's really bringing down my level of motivation.

2013DEC30 (BUL D5.W19)

Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:86)
135 x 1 (1:2:87)
155 x 1 (1:3:88)
135 x (2)3 (6:9:94)

* Notes:

- Lots of distractions make for very short workouts.  I did manage to at least front squat 155kg but, aside from that fact, this workout sucked!

2013DEC29 (BUL D4.W19)

Session A.

Back Squat:
20 x bar work
75 x (3)2
95 x (3)2
105 x 1 (1:1:36)
115 x 1 (1:2:37)
125 x 1 (1:3:38)
135 x 1 (1:4:39)
145 x 1 (1:5:40)
155 x 1 (1:6:41)
165 x 1 (1:7:42) * grind
145 x (2)4 (8:15:50)

KB Clean + KB Press:
16 x 5
20 x 5
24 x 5
28 x 5

Heavy Hammer II Leverage Bar:
5# x 10
6.25# x 8
7.5# x 6
8.75# x 4

Crossover Band Shoulder Exercises:
Yellow x 20

* Notes:

-  What a difference a day makes.  Last night, I spent 30 minutes rolling out and mashing my psoas.  Plus, I spent a good amount of time inverted in my "Bat Man" inversion rig and it's made a world of difference today.  Furthermore, stretching my shoulders extensively before back squatting helped dramatically!

- My plan is to alternate back and front squats for the remainder of the week.  Starting next week, I plan on switching up my routine as detailed below:

Week 1 - (Session A.) Back squat only to maximum with a minimum of 20 total reps.  (Session B.) Alternate classic lifts each day to maximum with a minimum of 15 total reps.

Week 2 - (Session A.) Alternate back/front squats to maximum with a minimum of 15 total reps.  (Session B.) Classic lifts with main focus on clean and jerk with a minimum of 20 total reps.

Week 3 - (Session A.) Front squat only to maximum with a minimum of 20 total reps.  (Session B.) Alternate classic lifts each day to maximum with a minimum of 15 total reps.

Week 4 - (Session A.) Alternate back/front squats to maximum with a minimum of 15 total reps.  (Session B.) Classic lifts with main focus on snatch with a minimum of 20 total reps.

Every 4 weeks I plan on increasing my load gradually -- by 5 reps until I'm back at and/or above 30 reps per session.  I believe this will help me better adjust to the load and mitigate injuries.

Session B.

12" Block Clean + Split Jerk:
20 x bar work
55 x (1+1)3
65 x (1+1)3
75 x (1+1)3 (6:6:56)
85 x (1+1)3 (6:12:62)
95 x (1+1)3 (6:18:68)
105 x (1+1)3 (6:24:74)
115 x (1+1)3 (6:30:80)
125 x (1+1)1 (2:32:82) PR * 
125 x (F+0)1 (1:33:83)
125 x (1+1)1 (2:35:85)

Crossover Band Shoulder Exercises:
Yellow x 20

* Notes:

- Great second session with a new post injury PR of 125kg block clean and jerk.  Surprisingly, the first attempt at 125kg was the easiest of all the previous lighter attempts.  I can't explain it but the weight flew in both the clean and the jerk was just as easy -- if not easier.  I'm hoping this is a sign of good things to come because I'm in desperate need of positive training sessions after the past several debacles.

2013DEC28 (BUL D3.W19)

Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:32)
135 x 1 (1:2:33)
120 x 1 (1:3:34) * low back pain

12" Block Power Clean:
20 x bar work
55 x 3
65 x 3 * low back pain

Paused Front Squat:
20 x bar work
75 x 3
95 x 2
105 x 1 (1:4:35) * low back pain

* Notes:

- They say the second day after a tough workout is the soreness is at it's worse.  I beg to disagree.  Instead, it's the third day.  My low back is in so much pain that front squatting was miserable.  I thought I was going to shit my spine.  After squatting 135kg, I tried to wave back down to 120kg and start my wave progressions up past 135kg but that was futile.  120kg felt incredibly heavy and I was very apprehensive about my back.  There was too much pressure in the low back, hip, and upper legs so I called it quits.  I was defeated -- physically and mentally.

- Therefore, I tried to do some block power cleans and the pressurization of my torso (valsalva maneuver) before the lift caused an uncomfortable and unusual pain that had me stop at 65kg.  Afterwards, I made a second attempt at paused front squats, thinking it would require me to use lighter weights but it didn't help at all.  Today's workout was a complete bust!  At least I did something and managed to grind out 5kg past my minimum but this wasn't something to celebrate.  I'm not sure if I'm crushed, cursed, or both!

2013DEC27 (BUL D2.W19)

Session A.

Paused Front Squat + Front Squat:
20 x bar work
55 x (1+1)3
75 x (1+1)2
95 x (1+1)1

* Notes:

- Workout was scrubbed due to a couple of reasons; namely, my back is SORE-AS-FUCK from "Operation Ice Dam" on Christmas.  It's been two days since and I'm physically beat down!  I feel like I got into a fight and everyone had a stick but me.  Furthermore, I had maybe -- maybe -- a total of 4 hours of sleep last night due to my 7 month old's desire to play from 2400-0400 in the morning.  Couple that with watching my overly zealous and energetic 5 year old son (due to the holiday school break) and I'm on the verge of losing my fucking mind!  Stress levels are off the chart and trying to sneak a moment to lift was nearly impossible!  Too many interruptions, distractions, aches, pains, and lack of sleep had me forced to call the workout short.  I only managed to get my warm up done before I said "the fuck with it!" and walked away.

Session B.

Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:16)
135 x 1 (1:2:17)
115 x 3 (3:5:20)
117.5 x 3 (3:8:23)
120 x 3 (3:11:26)
122.5 x 3 (3:14:29)
125 x 2 (2:16:31)

* Notes:

- Second attempt at getting some front squats done went down the shitter!  I felt so damn weak, slow, and just mentally exhausted that my one and only goal was to reach my daily minimum of 130kg and total 15 reps above 60%.  Today, by far, has been one of the shittiest workout days on record.  It seems like an eternity since I've done a classic lift and mustering up the strength and will to do anything aside from my measly goal of 130kg/15 reps was futile.  Regardless, it's still a "+" because I did something besides sitting on my ass.

2013DEC26 (BUL D1.W19)

Back Squat:
20 x bar work
75 x 3
115 x 3 (3:3:3)
135 x 3 (3:6:6)
155 x 1 (1:7:7)
160 x 1 (1:8:8)
135 x 3 (3:11:11)
140 x 2 (2:13:13)
145 x 2 (2:15:15)

* Notes:

- I'm physically destroyed.  Leaning over a ladder for 8+ hours yesterday has completely crushed my low back.  I seriously considered passing on working out today; instead, I did the bare minimum again and considered it a "+" day.  160kg felt like a shit-ton and I thought my spine was going to shoot out my ass, and 155kg was no better.  I need to rollout and get my low back squared away before I even consider any more lifting.  Piss!

2013DEC25 (BUL D7.W18)

Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:283)
135 x 1 (1:2:284)
120 x 2 (2:4:286)
140 x 1 (1:5:287)
130 x 3 (3:8:290)
145 x 1 (1:9:291)
150 x 1 (1:10:292)
135 x 5 (1:15:297)

* Notes:

- Merry Christmas.  The most random and nonsensical front squat workout to date -- expanding my understanding of "chaos theory" to training.  I just wanted to get at least 15 reps done before the end of the day.  I spent the entire day working on the house -- fighting 4 inch thick ice dams that have formed on both side of our home.  It was a process of climbing up and down ladders; chipping away ice with a hammer; and, ultimately, removing all the gutter guards that I installed this fall.  I'm spent but I did manage to get my squats done.  Bare minimum but it's a "+" for the day.  I'll continue with training starting tomorrow.

2013DEC24 (BUL D6.W18)

Session A.

Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:242)
115 x 2 (2:3:245)
115 x 3 (3:6:248)
125 x 1 (1:7:249)
125 x 2 (2:9:251)
125 x 3 (3:12:254)
135 x 1 (1:13:255)
135 x 2 (2:15:257)
135 x 3 (3:18:260)

* Notes:

- Worst workout in the past 6 months.  I could not for the life of me get motivated or draw up the strength to get past 135kg.  "Dark times" have arrived.  My legs are so fucking sore, squatting to take dump is dangerous, as I just fall onto the pot.  This is bad.  I did reach my bare minimum of 130kg but only by a whopping 5kg!  I'm smoked!

Session B.

Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:261)
135 x 1 (1:2:262)
155 x 1 (1:3:263)
160 x 1 (1:4:264)

Hang Snatch:
20 x bar work
55 x (1)6
65 x (1)2 (2:6:266)
75 x (1)2 (2:8:268)
85 x (1)2 (2:10:270)
95 x (1)2 (2:12:272)
105 x (F)2 (2:14:274)

12" Block Power Snatch:
75 x (1)2 (2:16:276)
85 x 1 (1:17:277)
95 x 1 (1:18:278)
100 x 1 (1:19:279)
105 x F (1:20:280)
105 x 1 (1:21:281)
110 x 1 (1:22:282)

Captains of Crush:
T x (5)2
1 x 1
1.5 x 1
2 x F
1.5 x 2
2 x F
1.5 x 3
2 x F
1.5 x 3/F

Bicep Curls:
20 x 5
30 x 5
35 x 3
40 x 1

The Wrench:
30 sec
20 sec
10 sec

* Notes:

- Second workout was a workout of redemption!  160kg front squat -- up 25kg from the morning session which felt like complete shit!  Furthermore, 160kg was done within the first 4 reps after warm up -- BOOM!

- I played around with hang snatches and they were horrible.  I'm definitely not accustomed to the movement.  Very hard to nail down the technique, so I ditched the movement and went back to pulling off blocks.  Finished out with 110kg -- 5kg under my current "post-injury" PR.

- Grip work followed with Captains of Crush, bicep curls and "The Wrench".  Time to eat and sleep.

2013DEC23 (BUL D5.W18)

165kg -- down and up!

Session A.

Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:191)
135 x 1 (1:2:192)
120 x 1 (1:3:193)
140 x 1 (1:4:194)
125 x 1 (1:5:195)
145 x 1 (1:6:196)
130 x 1 (1:7:197)
150 x 1 (1:8:198)
135 x 1 (1:9:199)
155 x 1 (1:10:200)
140 x 1 (1:11:201)
160 x 1 (1:12:202)
145 x 1 (1:13:203)
165 x 1 (1:14:204) *

Twist Yo' Wrist:
5 x 5

KB Clean + KB Press:
16 x 5
20 x 6
24 x 5
28 x 6
28 x 5
24 x 6
20 x 5
16 x 6

* Notes:

- To FUCK with back squats.  I decided to switch back to front squats because my progress has stalled and there is no point to continually abusing myself.  Switching was a good move, but it definitely revealed that I've forgotten how to handle a heavy load on my shoulders.  Initially, 135kg felt like a shit-ton!  It took some time to get reacquainted with the front squat rack position without having it feel like it was going to staple me.  Holy shit, never again will I take that big of a break from my beloved front squats!  The asterisk at 165kg was due to strain placed on my right bicep when ascending from the hole.  I started to press with my arms and that shit hurt like a mother!  Yikes!

- Twist Yo' Wrist was fun and now my forearms are smoked but I can't wait to do those again.  5kg for 5 full reps (ascent/descent) while standing on a bench because the rope is long as hell.  Still a blast and something else to spice up the grip/forearm/bicep rehab.

- I'm getting stronger with the KB press.  Even though, I didn't get to 32kg I noticed all the other weights were moving quickly -- a very good sign of progress.  Soon, 32kg will become LIGHT WEIGHT!!!

Session B.

Hang Clean:
20 x bar work
55 x (1)6
65 x (1)3 (3:3:207)
75 x (1)2 (2:5:209)
85 x (1)2 (2:7:211)
95 x (1)2 (2:9:213)
105 x (1)2 (2:11:215)
110 x 1 (1:12:216)
115 x 1 (1:13:217)
105 x (1)6 (6:19:223)

Pocket Clean Pulls:
105 x 3 (3:22:226)
125 x 3 (3:25:229)
145 x 2 (2:27:231)
155 x 2 (2:29:233)
165 x 2 (2:31:235)
175 x (2)3 (6:37:241)

Banded Clean Grip Upright Row:
Purple x (6)3
Red x (5)3

* Notes:

- Quick workout with hang cleans -- a movement I haven't done in ages.  I wanted to use hang cleans today vice the block for two reasons:
     1.  Variety.  Block work was becoming rather dull.
     2.  Pull.  I've noticed with blocks, I have a tendency of snapping my arms before a lift.  Not good on the bicep, so I figured that maybe having the load in my hands would help keep my arms straight and protected from further strain.  It worked surprisingly well.

2013DEC22 (BUL D4.W18)

Session A.

Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 2 (2:2:134)
135 x 1 (1:3:135)
120 x 2 (2:5:137)
140 x 1 (1:6:138)
125 x 2 (2:8:140)
145 x 1 (1:9:141)
130 x 2 (2:11:143)
150 x 1 (1:12:144)
135 x 2 (2:14:146)
155 x 1 (1:15:147)
140 x 2 (2:17:149)
160 x 1 (1:18:150)
170 x 1 (1:19:151)
180 x 1 (1:20:152)
205 x 1 (1:21:153) * neg

* Notes:

- Feeling sticky with the squat today.  Not the best performance and it may be time to switch back to front squats for a while because progress has stalled -- so much that 180kg is a huge grind!  The easiest part of today's workout was the final negative only rep of 205kg.

Eccentric Only at 205kg!

Session B.

12" Block Power Snatch:

20 x bar work

55 x (1)6

65 x (1)3

75 x (1)2 (2:2:155)

85 x 1 (1:3:156)

90 x 1 (1:4:157)

95 x 1 (1:5:158)

100 x 1 (1:6:159)

105 x F (1:7:160)

95 x 1 (1:8:161)

100 x 1 (1:9:162)

105 x 1 (1:10:163)

110 x 1 (1:11:164)

112.5 x 1 (1:12:165)

100 x 1 (1:13:166)

105 x 1 (1:14:167)

110 x 1 (1:15:168)

115 x 1 (1:16:169)

Not a PR but considering recent events

 it's progress in the right direction.

12" Block Snatch Pull:

125 x 2 (2:18:171)

135 x 2 (2:20:173)

145 x 2 (2:22:175)

155 x 2 (2:24:177)

160 x 2 (2:26:179)

162.5 x 2 (2:28:181)

145 x (2)2 (4:32:185)

Rippin at 162.5kg!

12" Block Power Snatch:

75 x (1)5 (5:37:190)

* Notes:

- Getting stronger but still feeling a little apprehensive about the shoulder.  It doesn't hurt as much but stability and maintaining the integrity of the shoulder is concerning.   Nevertheless, I power snatched 115kg and if it weren't for the shoulder, I think 120kg - 125kg would have been very doable.

- Block snatch pulls felt great.  Once again, I tried to keep very patient until the very last moment (while staying flatfooted) to extend/explode and the results were pleasing.  

- I wanted to finish out the workout with a few power snatches with 75kg to ingrain technique, strengthen the shoulder, and build a little confidence.  All in all, a superb workout! 

2013DEC21 (BUL D3.W18)

Grinding out with 165kg!

Paused Back Squat + Back Squat:
20 x bar work
75 x 3
95 x 2
115 x (1+1)1 (2:2:110)
135 x (1+1)1 (2:4:112)
155 x (1+1)1 (2:6:114)
120 x (1+1)1 (2:8:116)
140 x (1+1)1 (2:10:118)
160 x (1+1)1 (2:12:120)
125 x (1+1)1 (2:14:122)
145 x (1+1)1 (2:16:124)
165 x (1+1)1 (2:18:126)
130 x (1+1)1 (2:20:128)
150 x (1+1)1 (2:22:130)
170 x (1+1)1 (2:24:132)

Captains of Crush:
T x 10
1 x 4
1.5 x 2
2 x 1
2.5 x F * < 1/16"
2.5 x F * < 1/16"
1.5 x 10 *alt

* Notes:

- Not the best workout in the world and my legs are crushed.  I'm seriously considering that I may slowly be falling into another "dark times" as gains have slowed and fatigue along with soreness has increased dramatically.  Additionally, my hip is starting another bout of aches and pains -- does it ever end?

- I tried a squat combination this morning which was brutal.  More so, due to the fact that my legs were sore from the previous day's squat workout.  I though by performing a squat complex I would auto-regulate the amount of weight used and I was thoroughly wrong.  Although, I only managed to squat up to 170kg, the previous sets weren't a walk in the park.  Regardless, I enjoyed the challenge in a very sick and twisted way and look forward to trying other combinations to help me break out of this plateau.

- Almost closed the Captain of Crush 2.5.  Narrowly missed by less than 1/16 of an inch.  I need to work on that final crushing finish.  This too shall fall soon.  Very Soon!

2013DEC20 (BUL D2.W18)

Session A.

Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:46)
135 x 1 (1:2:47)
150 x 1 (1:3:48)
160 x 1 (1:4:49)
165 x 1 (1:5:50)
167.5 x 1 (1:6:51)
135 x 1 (1:7:52)
155 x 1 (1:8:53)
170 x 1 (1:9:54)
180 x 1 (1:10:55)
185 x 1 (1:11:56)
187.5 x 1 (1:12:57)
155 x 1 (1:13:58)
175 x 1 (1:14:59)
190 x 1 (1:15:60) * neg

12" Block Power Clean + Power Jerk:
20 x bar work
55 x (1+1)3
60 x (1+1)2 (4:19:64)
65 x (1+1)2 (4:23:68)
70 x (1+1)2 (4:27:72)
75 x (1+1)2 (4:31:76)
80 x (1+1)1 (2:33:78)
85 x (1+1)1 (2:35:80)
90 x (1+1)1 (2:37:82)
95 x (1+1)1 (2:39:84)
100 x (1+1)1 (2:41:86)

* Notes:

- Fantastic workout towards the back end with the block power clean and power jerk combination.  The power cleans went smooth until I got near 90kg and above.  At that weight, my bicep started to feel a little strained and catching the bar on the shoulders became slightly painful.  The tear in the anterior portion of my shoulder is definitely rearing it's ugly head when I "receive" cleans.  I need to instead "place" cleans on my shoulder -- hence the use of straps.

- Power jerks weren't too much of a bother, but they weren't easy.  Shoulder stability is a big hurdle and the jerks tested my ability to maintain rigidity under load.  I hope to get back to at least 110kg within 2 weeks -- if not sooner.

- Back squats were a major suck today.  My legs were extraordinarily and unusually sore and tight.  It's due to the use of one final repetition (slow eccentric lowering) with a load in excess of my 1RM that's killing my quads.  However, today I stayed 10kg under my 1RM and performed a negative because my 175kg was a MONSTER GRIND!  Time to stretch, eat and rest.

Session B.

Doing work with 172.5kg.

12" Block Clean Pull:
75 x 3
105 x 3 (3:3:89)
125 x 3 (3:6:92)
155 x 2 (2:8:94)
165 x 2 (2:10:96)
170 x 2 (2:12:98)
172.5 x (2)2 (4:16:102)
172.5 x (3)2 (6:22:108)

Clean Grip Upright Row:
20 x 5
30 x 5
40 x 5
45 x (5)2
50 x 5

Heavy Hammer II Leverage Bar:
5# x 5
6.25# x 4
7.5# x 3
8.75# x 2
10# x 1

* Notes:

- Nice afternoon workout.  The block clean pulls are a breeze and I feel extremely powerful and explosive once I get the bar to pockets.  I'm trying my best to remain patient until the right moment of explosion (at pockets) with my feet as flatfooted as possible.  172.5kg was challenging but it provided the right amount of weight to drill the technique down.  Loved it!

- Clean grip upright rows were used today for shoulder rehab and they were HARD!  The upward motion of driving my elbows out laterally (external rotation) is a MOTHER-BITCH!  I feel a sharp pain in my shoulder with this movement so I couldn't go extremely heavy.  I'll try to add a little more next time.

- I'm up to 10lbs with the leverage bar.  The pronation and supination of the hand with going through a full range of motion places a great amount of stress on my forearms and biceps.  I'm going to stop adding weight at 10lbs for now until I can build a little more strength endurance -- ideally doing 5-8 reps with 10lbs before adding any addtional weight.

2013DEC19 (BUL D1.W18)

Session A.

Paused Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:1)
135 x 1 (1:2:2)
155 x 1 (1:3:3)
175 x 1 (1:4:4) *
155 x 1 (1:5:5)
157.5 x 1 (1:6:6)
160 x 1 (1:7:7)
162.5 x 1 (1:8:8)
165 x 1 (1:9:9)
167.5 x 1 (1:10:10)
170 x 1 (1:11:11)
172.5 x 1 (1:12:12)
175 x 1 (1:13:13)
177.5 x 1 (1:14:14)
215 x 1 (1:15:15) *neg

Nothing to brag about but it's progress!

Captains of Crush:
T x 10
1 x (3)3
1.5 x (2)3
2 x 1
2 x F
2 x 1
T x 10

* Notes:

- Not the very best paused back squat workout initially, but I made up for it towards the end.  The early warm up sets revealed that my legs were extremely sore and tight.  Dropping deep into the squat for a pause was a challenge.  The first 175kg attempt was a HUGE grind!  I wasn't sure if I was going to make the lift and I even felt my sinuses on the verge of imploding from all the pressure in my head.  Afterwards, I dropped 20kg and started to wave back up with only 2.5kg increases.  This gave me a little more time to warm-up and become accustomed to the lift, thereby, allowing a top weight above my original 175kg maximum by an additional 2.5kg.  I did finish out as I had previously mentioned with a negative repetition with a weight in excess of my current 1RM, so I decided on 215kg.  It felt heavy and little unmanageable to get into proper position, but surprisingly it wasn't too difficult to control down to the pins.

- I'm still hell bent on increasing my grip strength to help rehab my bicep, so I did a few sets with the Captains of Crush.  I squeezed the number 2 gripper, requiring 195lbs of pressure to close.  Not bad considering my bum bicep.

Session B.

12" Block Power Snatch:
55 x (3)2
75 x 2 (2:2:17)
85 x (1)2 (2:4:19)
90 x (1)2 (2:6:21)
95 x (1)2 (2:8:23)
100 x (1)2 (2:10:25)
105 x (1)2 (2:12:27)
110 x 1 (1:13:28)
110 x (F)2 (2:15:30)

Being patient with 142.5kg.

12" Block Snatch Extension:
125 x 3 (3:18:33)
135 x 2 (2:20:35)
140 x 2 (2:22:37)
142.5 x (2)4 (8:30:45)

* Notes:

- Fairly quick workout with a slight return to moderate/heavy weights in the snatch.  I successfully snatched 110kg off a 12 inch block with relative ease; however, it did strain/aggravate my shoulder.  After which, my mental game was completely destroyed and the two subsequent attempts were botched due to a lack of mental clarity.  Nevertheless, snatching 110kg after a traumatic injury is positive.

- Block snatch extensions went very well.  I felt like I could have gone as high as 160kg without any issues but I wanted to concentrate on staying flatfooted throughout the pull until the moment of "explosion" at the peak of the 2nd pull.  All in all, a great second session for the day.  Looking forward to a very quick squat workout in the morning followed by muscle cleans and power jerks in the afternoon.

2013DEC18 (BUL D7.W17)

Back Squat:
20 x bar work
75 x 3
105 x 2 (2:2:235)
125 x 1 (1:3:236)
145 x 1 (1:4:237)
165 x 1 (1:5:238)
185 x 1 (1:6:239)
165 x (1)4 (4:10:243)
170 x (1)3 (3:13:246)
175 x (1)2 (2:15:248)
180 x 1 (1:16:249)

4" Block Clean Extension:
105 x 3 (3:19:252)
125 x 3 (3:22:255)
145 x 3 (3:25:258)
165 x 3 (3:28:261)
175 x 1 (1:29:262)
180 x 1 (1:30:263)
182.5 x 1 (1:31:264)

KB Clean + KB Press:
16 x (1+5)1
20 x (1+4)1
24 x (1+3)1
28 x (1+3)1
32 x (1+3)1

* Notes:

- Tired and glad that this week is finally over.  Ready to start anew in the morning.

2013DEC17 (BUL D6.W17)

Paused Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:209)
135 x 1 (1:2:210)
155 x 1 (1:3:211)
175 x 1 (1:4:212) *g
135 x 4 (4:8:216)
145 x 3 (3:11:219)
155 x 2 (2:13:221)
165 x 1 (1:14:222)
145 x 4 (4:18:226)
150 x 3 (3:21:229)
155 x 2 (2:23:231)
160 x 1 (1:24:232)
205 x 1 (1:25:233) *neg

Heavy Hammer II Leverage Bar:
2.5# x 10
5# x 5
7.5# x (3)3

* Notes:

- Gnarly workout with a grueling 175kg paused back squat within the first 4 reps above 100kg.  It wasn't easy but I somehow pulled through.  The remainder of the paused back squats went well with waves starting at 135kg and 145kg -- both were explosive and easy.  The subsequent sets became more taxing with the final singles at 165kg and 160kg nearing a grind.  Also, I decided to place 205kg on the bar for my final rep and perform only the negative portion of the lift.  It wasn't easy, but it wasn't difficult either.  I plan on finishing out each workout with a final HEAVY (+10kg over max) negative to accustom myself to the heavier weights. Hopefully, this will pay off in the long run.

- Another goal of mine, considering the bicep and shoulder injury, is to focus on these areas to not only rehabilitate but to develop and protect them from future exposure to the classic lifts.  Therefore, I ended today's workout with the Heavy Hammer II Leverage Bar.  My forearms and grip are now officially fried!

2013DEC16 (BUL D5.W17)

Session A.

Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:167)
135 x 1 (1:2:168)
155 x 1 (1:3:169)
175 x 1 (1:4:170)
195 x 1 (1:5:171)
175 x 1 (1:6:172)
165 x 2 (2:8:174)
155 x 3 (3:11:177)
145 x 4 (4:15:181)
150 x 1 (1:16:182)
160 x 1 (1:17:183)
170 x 1 (1:18:184)
180 x 1 (1:19:185)
190 x 1 (1:20:186)
195 x 1 (1:21:187)

* Notes:

- 195kg for two singles, need I say more -- especially the second 195kg successful squat which was made after 20 previous reps.  I'm very pleased with today's back squat workout.  Looking forward to tomorrow morning to attack the paused back squats again.

Session B.

18" Block Snatch High Pull:
20 x bar work
75 x (3)3
95 x 3
105 x 3 (3:3:190)
110 x 2 (2:5:192)
115 x 2 (2:7:194)
120 x 2 (2:9:196) *

18" Block Snatch Extension:
125 x 2 (2:11:198)
130 x 2 (2:13:200)
135 x 2 (2:15:202)
140 x 2 (2:17:204)
145 x 2 (2:19:206)
150 x 2 (2:21:208)

KB Clean + KB Press:
12 x (1+5)1
16 x (1+5)1
20 x (1+5)1
24 x (1+5)1
28 x (1+5)1
32 x (1+5)1

* Notes:

- Block snatch high pulls started off well, but I had to stop due to pain in my shoulder and bicep after the 120kg.  The "twinge" resurfaced at this weight and I decided to switch to snatch extensions -- focusing on keeping my arms straight and extending tall.  Surprisingly, I made successful lifts up through 150kg and I'm confident in saying I could have done a lot more.  Now, the pain in my bicep and shoulder specifically reemerges with any movement that involves bending of the elbow with substantial weights.

- The KB clean and press went surprisingly well -- beyond my expectations.  I started very light at 12kg and ended with completing the whole rack of kettlebells for 5 repetitions each.  I was a little doubtful with 32kg (especially the clean portion due to the elbow bend required); however, it wasn't to bad and I managed to tough it out with the 5 presses.  I'm overjoyed with my performance today.  Now it's time to eat and rest!

2013DEC15 (BUL D4.W17)

SessionA.

Paused Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:120)
135 x 1 (1:2:121)
155 x 1 (1:3:122)
175 x 1 (1:4:123)
180 x 1 (1:5:124) PR
160 x (1)5 (5:10:129)
150 x (2)5 (10:20:139)
155 x 1 (1:21:140)
160 x 1 (1:22:141)
165 x 1 (1:23:142)

* Notes:

- Better paused back squat performance than on Friday.  180kg is a new PR but it was an ugly grind!  I dropped down 20kg to 160kg for some good (solid) singles that felt amazingly easy.  I wanted to work on increasing my time under tension so I reduced once more to 150kg for doubles.  It worked perfectly.  Ultimately, I finished out the workout by increasing back up to 165kg where the weights became very STICKY, so I ended the workout.  All in all, a great workout.  I'm looking forward to more paused back squats!

Session B.

12" Block Power Clean:
20 x bar work
55 x (3)2
75 x 2
85 x 1
95 x 1 *

12" Block Clean Pull:
125 x (3)2 (6:6:148)
145 x (3)2 (6:12:154)
155 x 2 (2:14:156)
160 x 2 (2:16:158)
165 x 2 (2:18:160)
170 x 2 (2:20:162)
175 x 2 (2:22:164)
180 x 2 (2:24:166)

* Notes:

- Tried to test out the arm and shoulder with some 12" block power cleans -- bad idea.  Initially, the weights felt light and my arm/shoulder didn't seem all that negatively effected; until, I reached 95kg.  It just didn't feel right -- like I was on the verge of re-injurying the arm again.  I stopped immediately.  Strange thing about this injury is that I'm able to block pull up to 180kg without any problems, but the moment I bend my arm in preparation of the third pull, PAIN!  So, it's frustrating but I'll try to remain conservative with making any further attempts with the cleans.  I might try again later this week, but I'm uncertain at this point. Piss!

2013DEC14 (BUL D3.W17)

Back Squat:
20 x bar work
75 x 3
105 x 2 (2:2:91)
125 x 1 (1:3:92)
145 x 1 (1:4:93)
165 x 1 (1:5:94)
185 x 1 (1:6:95)
111 x 6 (6:12:101)
120 x 6 (6:18:107)
129.5 x 6 (6:24:113)
139 x 6 (6:30:119)

Press:
20 x bar work
50 x (3)2*

KB Press:
12 x 5
16 x 3
20 x 3
24 x 3
20 x 3
16 x 3
12 x 5

* Notes:

- Back squats were a lot of fun.  At the advice of a good friend, Sal, I reached my daily max of 185kg and dropped the weights to perform 6 rep sets starting at 60%.  They felt amazingly easy, fast, crisp, and powerful.  60% seemed extremely light so I increased 5% after each set, ultimately ending at 75%.  Next time, I may shoot for 80% depending upon how I feel.

- The press was a train wreck.  My shoulder couldn't handle the load and I found myself shifting and favoring my weak side.  I ended the press attempts as fast as I started, I couldn't get past 50kg.  There was no sense in aggravating my shoulder any more than necessary.  Therefore, I tried kettlebell presses, which surprisingly felt good.  The corkscrew motion of the KB press allowed me to circumvent the tender angles of my injured shoulder, so I gently pushed up to 24kg and pyramided back down to 12kg.  I plan on slowly increasing the weight on this exercise over the next few weeks with hopes of using it as a part of my rehab.

2013DEC13 (BUL D2.W17)

Paused Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 3 (3:3:46)
135 x 2 (2:5:48)
155 x 1 (1:6:49)
125 x 3 (3:9:52)
145 x 2 (2:11:54)
165 x 1 (1:12:55)
130 x 3 (3:15:58)
150 x 2 (2:17:60)
170 x 1 (1:19:61)

12" Block Power Clean:
20 x bar work
55 x 3
75 x 2
87 x (1)10 (10:29:71)

12" Block Clean Pull:
125 x 3 (3:32:74)
145 x (3)5 (15:47:89)

* Notes:

- Why are paused back squats so difficult?  Matter of fact, why are they so difficult that I can only do just a few kilos above my paused front squat weights?  WHY?  Sitting in the bottom of the hole with a back squat (to me) is extremely uncomfortable and I find it difficult to reengage my legs to start moving the weights back up.  It's a GRIND!  I'll attribute this to a lack of familiarity, but I'm questioning that premise.  Maybe I'm to big of a pussy?

- The block cleans were akin to walking on paper-thin ice.  I made it to my goal of 87kg, which is approximately 60% of my top working weights prior to the shoulder and bicep injury.  Pulling isn't the issue, it's the turn over that causes the weirdest, most unnatural, and strangely painful sensation that is indescribable.  This odd feeling immediately causes hesitation and a less aggressive pull on the bar.  The weight is ridiculously light, but the dynamic nature of the movement makes me very nervous when I get these "warning" signals of emanate disaster from my bicep.  Plus, it fuels my psyche negatively by making me double guess and over-think the movement.  It's a vicious cycle!

- Block clean pulls were so EASY!  I wish that was a competition move because I could pull a lot more, but I remained vigilant in staying at 145kg.  I plan on pushing higher in the coming weeks; but, overall, it's the turnover in the clean which causes me the greatest fear and doubt.

2013DEC12 (BUL D1.W17)

Session A.

Back Squat:

20 x bar work

75 x 3

95 x 2

115 x 1 (1:1:1)

135 x 1 (1:2:2)

155 x 1 (1:3:3)

175 x 1 (1:4:4)

195 x F (1:5:5)

155 x 2 (2:7:7)

165 x 2 (2:9:9)

175 x 1 (1:10:10)

160 x 1 (1:11:11)

170 x 1 (1:12:12)

180 x 1 (1:13:13)

190 x 1 (1:14:14)

175 x 1 (1:15:15)

155 x 2 (2:17:17)

* Notes:

- Fairly appreciable workout but I didn't get to finish the final sets.  I wanted to end with decreasing the weights by 20kg and doubling the reps on each subsequent set.  So I miss the next planned set at 135kg for 4 reps, and 115kg for 8 reps.  Nevertheless, I was happy to get a 190kg back squat after a failed earlier attempt at 195kg.

Session B.

12" Block Power Snatch:

20 x bar work

55 x (3)2

65 x 2

75 x (1)10 (10:10:27)

12" Block Snatch Pull:

105 x 3 (3:13:30)

115 x 3 (3:16:33)

125 x (2)5 (10:26:43)

Behind the Neck Snatch Grip Press:

20 x 5

30 x 5

31 x 4

32 x 3

33 x 2

34 x 1

* Notes:

- Finally returned to upper body work; specifically, the snatch.  I'm going to try my best to stick with my plan of staying at approximately 60% of my average top end weights for a week and up that amount by 10% each week until I'm back at going to maximum.  Everything is dependent upon my shoulder and arm, and their ability to handle the incrementally higher loads.

- Today I stopped snatching at 75kg, which wasn't heavy but was heavy enough to cause minor pain in the shoulder.  If I execute the lift with even the slightest bit of arm bend, I feel the pain immediately in my bicep.  This occurred a few times in today's workout with the 75kg snatches which abruptly alerted me of a subpar pull.  Furthermore, if I catch a weight ever-so-slightly forward I get a spark of pain in the shoulder.  Frustrating, but I'm pushing forward.

-  Additionally, I decided on doing some behind the neck snatch grip presses to help strengthen the whole shoulder girdle, but the extreme positioning of the arms caused pain.  Therefore, I could only manage to press up to 34kg.  Pathetic?  You bet, but it's a start in the right direction.  

2013DEC11 (BUL D7.W16)

Paused Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:115)
135 x 1 (1:2:116)
155 x 1 (1:3:117)
167.5 x 1 (1:4:118)
150 x 1 (1:5:119)
151 x 1 (1:6:120)
152 x 1 (1:7:121)
153 x 1 (1:8:122)
154 x 1 (1:9:123)
155 x 1 (1:10:124)
156 x 1 (1:11:125)
157 x 1 (1:12:126)
158 x 1 (1:13:127)
159 x 1 (1:14:128)
160 x 1 (1:15:129)

* Notes:

- Last and final day of only squatting.  My plan is to resume overhead work starting tomorrow.  I must admit that I tried to snatch yesterday and the results were abysmal.  I could only managed to snatch 55kg without pain in my shoulder and bicep, and those meager attempts weren't as crisp as I'd like.  I made three attempts at 65kg and all of them were outright failures due to pain and lack of confidence.  My hips, legs, and back are exceptionally, if not disproportionally, stronger than the amount of stress that my shoulder and arms can withstand.  It's very difficult in a sport that breeds and develops speed and explosive power to try and moderate and limit these key attributes.  I tried to slow the lifts to maybe limit the pain, but that only resulted in a very slow and painful lift -- as opposed to a fast and painful lift.  Either way, it's painful and extremely frustrating to find myself struggling with the weights.  No more than two weeks ago, I was making considerable gains evidenced by nearly snatching 140kg and feeling confident at a possible 160kg clean.  Now, I find myself reduced to struggling with a 55kg snatch and cleaning the bar is a challenge -- if not out of the question.  Depressed?  You bet your ass I am, but I've started from nearly nothing before, and I'm determined to return and surpass my previous PRs.  All I need is time, patience, perseverance, and the ability to skillfully and intelligently walk the very thin line between progressing forward and injuring myself again, especially as I return to overhead movements.  Nevertheless, I'll keep posting my progress, struggles, and accomplishments as they occur.  I'm not done yet!

2013DEC10 (BUL D6.W16)

1 1/2 Front Squat:
20 x bar work
75 x 3
105 x 2 (2:2:98)
125 x 1 (1:3:99)
145 x 1 (1:4:100)
165 x 1 (1:5:101)
145 x 2 (2:7:103)
147.5 x 2 (2:9:105)
150 x 1 (1:10:106)
152.5 x 1 (1:11:107)
155 x 1 (1:12:108)
157.5 x 1 (1:13:109)
160 x 1 (1:14:110)

Front Squat:
140 x 4 (4:18:114)

* Notes:

- I'm getting antsy and want to start back with the classic lifts.  My volume has decreased drastically and my level of motivation has dwindled as well.  Today was the eighth straight day of only squatting and tomorrow will be the last.  After 9 days of only squats, I plan on returning (although conservatively) to the classic lifts on Thursday (2013DEC12).  My plan is to successfully perform my lifts at a maximum of 60% of my previous lifts prior to the injury.  I'll continue with 60% for a full week and then bump it up to 70% and then 80% after each subsequent week.  Three weeks to return to near full-on maximum weights should suffice, if I can maintain my health and level of confidence.  Plus, most of this rides on the durability and recovery of my shoulder and bicep.

2013DEC09 (BUL D5.W16)

Paused Front Squat:
20 x bar work
75 x 3
95 x 3
115 x 1 (1:1:82)
135 x 1 (1:2:83)
155 x 1 (1:3:84)
135 x 1 (1:4:85)
145 x 1 (1:5:86)
155 x 1 (1:6:87)
145 x 1 (1:7:88)
150 x 1 (1:8:89)
155 x 1 (1:9:90)
150 x 1 (1:10:91)
152.5 x 1 (1:11:92)
155 x 1 (1:12:93)
135 x 1 (1:13:94)
155 x 1 (1:14:95)
165 x 1 (1:15:96)

* Notes:

- Not a fantastic workout.  The 20kg jumps felt heavy today but I managed to end the workout with 165kg; however, I planned on at least 18-21 reps but ran out of time.  The bicep felt fairly decent initially but started to aggravate me as I was loading plates on and off the bar.  The condition of my shoulder is concerning, as it now grinds, pops and makes all sorts of noises.  Plus, it still remains sore and tender.  Injuries fucking blow!  Piss!

2013DEC08 (BUL D4.W16)

Anderson Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 3 (3:3:69)
125 x 3 (3:6:72)
135 x 3 (3:9:75)
145 x 3 (3:12:78)
155 x 3 (3:15:81)

* Notes:

- Uber short workout.  The weights felt ungodly heavy today.  Grinding out with 155kg is not fun, but in retrospect, it's only 5kg under my current PR.  So grinding out 155kg isn't to bad.  My shoulder is getting better but the bicep is still extremely tender.  Lifting the weights to place on the bar was challenging as it caused a lot of tenderness and acute pain.  I'm frustrated!  Time to rest and eat.

2013DEC07 (BUL D3.W16)

1 1/2 Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:52)
125 x 1 (1:2:53)
135 x 1 (1:3:54)
145 x 1 (1:4:55)
155 x 1 (1:5:56)
165 x 1 (1:6:57)
145 x 2 (2:8:59)
147.5 x 2 (2:10:61)
150 x 2 (2:12:63)
155 x 1 (1:13:64)
160 x 1 (1:14:65)
165 x 1 (1:15:66)

* Notes:

- A nice dabble back into front squats with two singles of 1 1/2 front squats at 165kg.  Not an all time best, but considering my circumstances it's a very encouraging step in the right direction.  My injured shoulder is still a little tight but hours upon hours on the MarcPro has definitely helped in my recovery efforts.  I have regained full range of motion (ROM) now, but with several tender positions continue to hamper my return to the classic lifts; however, having gained back my ROM is very encouraging.  I stop today's workout at 15 reps -- shy of my projected 20 -- I had to remind myself this was another experimental front squat workout to test the durability of my shoulder.

2013DEC06 (BUL D2.W16)

Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 2 (2:2:33)
135 x 2 (2:4:35)
155 x 2 (2:6:37)
175 x 2 (2:8:39)
155 x 2 (2:10:41)
165 x 2 (2:12:43)
175 x 1 (1:13:44)
185 x 1 (1:14:45)
195 x 1 (1:15:46)
175 x (1)3 (3:18:49)
180 x 1 (1:19:50)
185 x F (1:20:51)

* Notes:

- I miss front squats.  They instill an upright torso -- something the back squat (at least for me) doesn't.  I'm finding myself drifting forward again and the back squats are becoming harder and harder.  This is something I experienced before and it's rearing it's ugly head again.  Most of my back squats this morning felt forward, especially in the ascent out of the hole.  I kept feeling a lot of unnecessary pressure towards the forefoot -- indicative of drifting forward.  I miss you front squats!

- As for my shoulder/bicep injury, it's getting better and, hopefully, I foresee myself returning to front squats within days.  I'm still having problems rotating (pronation/supination) my hand and occasionally I'm experiencing sharp pains when my arm is outstretched at different angles.  I plan on using my MarcPro again today as it significantly helps with the muscle soreness and tightness.

2013DEC05 (BUL D1.W16)

Session A.

Back Squat:
20 x bar work
75 x 3
115 x 3 (3:3:3)
135 x 2 (2:5:5)
155 x 1 (1:6:6)
135 x 3 (3:9:9)
155 x 2 (2:11:11)
175 x 1 (1:12:12)
155 x 3 (3:15:15)
175 x 2 (2:17:17)
195 x 1 (1:18:18)

* Notes:

- Up to 195kg in under 15 minutes -- that's fast and only 5kg under my current PR!  Felt strong with the 195kg and could have possibly gone up to 205kg or 210kg, but waved off any further sets.  At this point, with my current injury (bicep tendon rupture/tear) positioning my arm to properly rack the barbell during a back squat isn't comfortable or exceptionally safe -- but being a "hard-head", I'm still forcing myself under the bar to at least back squat.  Aside from that, I'll play the conservative card and belay any unnecessary attempts until I start feeling more secure.

Session B.

Paused Front Squat:
20 x bar work
65 x 3
105 x 3 (3:3:21)
125 x 2 (2:5:23)
145 x 1 (1:6:24)
115 x 3 (3:9:27)
135 x 2 (2:11:30)
155 x 1 (1:12:31)

* Notes:

- Brief experimenal workout to see how the shoulder and arm hold up under a heavy load.  I've been using my MarcPro electrical stimulation machine for approximately 3-4 hours per day since the onset of the shoulder injury and it has helped dramatically.  Although, my shoulder isn't at 100%, it was loose enough to allow me to front squat 155kg, albeit at the cost of some slight shoulder discomfort and only being able to grip the bar with two fingers.  Regardless, it's a huge stride in the right direction towards recovery.  I didn't want to push too hard so I decided to stop at 155kg, but I had a lot more in the tank -- probably enough for a 175kg paused front squat.  Moreover, I didn't have a singlet or knee sleeves on for these squats, because this was a very impromptu and spontaneous workout, so this is extremely encouraging!

2013DEC04 (BUL D7.W15)

Back Squat:
20 x bar work
75 x 3
95 x 3
115 x 2 (2:2:216)
135 x 2 (2:4:218)
155 x 2 (2:6:220)
175 x 2 (2:8:222)
195 x 1 (1:9:223)
175 x 2 (2:11:224)
180 x 2 (2:13:226)
185 x 2 (2:15:228)
165 x 3 (3:18:231)
175 x 2 (2:20:233)
185 x 1 (1:21:234)

* Notes:

- Shoulder is slightly better but still can't manage a front squat; hence, the need to back squat again.  I wasn't feeling as quick today but the weights still moved fairly well with the successful single of 195kg -- 5kg under my max.  I think I could have pulled off a 205kg but decided to temper myself.

- The diagnosis on the shoulder/arm is a ruptured/torn long head bicpe tendon.  No medical intervention is the common practice for an injury of this sort.  I've been told to reduce/stop upper body training for the next two weeks and gradually reintroduce training -- yeah, right!

2013DEC03 (BUL D6.W15)

Back Squat:
20 x bar work
75 x 3
95 x 3
115 x 3 (3:3:192)
135 x 3 (3:6:195)
155 x 2 (2:8:197)
175 x 2 (2:10:199)
155 x 2 (2:12:201)
165 x 2 (2:14:203)
175 x 2 (2:16:205)
185 x 1 (1:17:206)
165 x 3 (3:20:209)
175 x 2 (2:22:211)
185 x 1 (2:23:213)
195 x F (1:24:214)

* Notes:

- Had to back squat because I can't bring my arm around to get into a secure rack position to front squat.  This is depressing; however, I did manage to back squat 185kg with a VERY tight shoulder.  Even getting into a good rack position for the back squat was a major challenge.  Nevertheless, I got my squats done and in my book that's a "+".  I'll find out today what the orthopedist has to say about my arm/shoulder.  I've got my fingers crossed and hope it's nothing too serious.

2013DEC02 (BUL D5B.W15)

Session B.

12" Block Power Clean:
20 x bar work
55 x 3
75 x 2
95 x 1
115 x 1 (1:1:182)
125 x 1 (1:2:183)
130 x 1 (1:3:184)
135 x 1 (1:4:185)
140 x 1 (1:5:186)
142.5 x 1 (1:6:187) PR
145 x F (1:7:188) * Injury
122.5 x F (1:8:189) * Injury

* Notes:

- Something went afoul with my attempt at 145kg.  I caught the bar on my shoulder but my entire right shoulder gave way causing an audible "pop" resulting in a missed lift.  My whole right arm went numb like I got a stinger.  I shook it off and deloaded to 122.5kg for a second attempt to wave back up, but the initial pull nearly caused tears to well up in my eyes due to the excruciating pain.  Something was seriously wrong with my arm and the workout was over.

2013DEC02 (BUL D5A.W15)

Session A.

Anderson Front Squat:
20 x bar work
75 x 3
100 x 2 (2:2:165)
125 x 2 (2:4:167)
150 x 2 (2:6:169)
162.5 x 1 (1:7:170)
145 x 3 (3:10:173)
147.5 x 2 (2:12:175)
150 x 1 (1:13:176)
147.5 x 2 (2:15:178)
145 x 3 (3:18:181)

* Notes:

- Short workout and I as feeling a little "off" this morning.  Low back was tight from yesterday's snatch session and my legs just weren't firing well -- maybe it had something to do with the 25kg jumps starting at 75kg to 150kg?  Regardless, another squat workout done with a top weight of 162.5kg -- decent.

2013DEC01 (BUL D4.W15)

Session A.

1 1/2 Front Squat:
20 x bar work
75 x 3
100 x 2
125 x (1)3 (3:3:120)
150 x (1)3 (3:6:123)
160 x 1 (1:7:124)
165 x 1 (1:8:125)
167.5 x 1 (1:9:126)
150 x 1 (1:10:127)
152.5 x 1 (1:11:128)
155 x 1 (1:12:129)
157.5 x 1 (1:13:130)
160 x 1 (1:14:131)
162.5 x 1 (1:15:132)

* Notes:

- Early session done before heading to Maximum Performance.  Felt good and managed to nail 167.5kg.

Session B.

Power Snatch:
20 x bar work
55 x 6
75 x 2
95 x 1
105 x 1 (1:1:133)
110 x 1 (1:2:134)
115 x 1 (1:3:135)
120 x F (1:4:136)* Full

Snatch:
120 x 1 (1:5:137)
125 x F (1:6:138)
125 x 1 (1:7:139)
130 x (F)2 (2:9:141)
115 x F (1:10:142)
115 x 1 (1:11:143)
120 x 1 (1:12:144)
125 x 1 (1:13:145)
130 x 1 (1:14:146)
135 x (F)2 (2:16:148)
120 x F (1:17:149)
120 x 1 (1:18:150)
125 x F (1:19:151)
125 x 1 (1:20:152)
130 x 1 (1:21:153)

Power Snatch:
100 x (1)10 (10:31:163)

* Notes:

- Meh.  Not the best but definitely not the worst workout.  Felt soft and a little forward with several lifts but things settled after my first blunder at 130kg double miss and 115kg single miss.  Thereafter, I did well getting back up to a successful 130kg but faultered again at 135kg.  Next time.

2013NOV30 (BUL D3.W15)

Session A.

Back Squat:
20 x bar work
75 x 3
95 x 3
115 x 3 (3:3:90)
135 x 3 (3:6:93)
155 x 3 (3:9:96)
175 x 3 (3:12:99)
195 x 1 (1:13:100) PR
175 x 2 (2:15:102)

* Notes:

- Quick session due to time constraints but managed a new PR of 195kg in under 15 minutes.  Not bad considering the 20kg jumps.

Session B.

Back Squat:
20 x bar work
75 x 3
95 x 3
115 x 2 (2:2:104)
135 x 2 (2:4:106)
155 x 2 (2:6:108)
175 x 2 (2:8:110)
200 x 1 (1:9:111) PR
165 x (2)3 (6:15:117)

* Notes:

- Was planning on working out with a friend but our scheduling was off, so I decided to back squat again, because the 195kg PR from earlier felt quick.  So, as I got up to 175kg, I decided to make a bold jump of 25kg to 200kg.  It panned out well, but the squat was a holting grind out!  Either way, I'll take it -- 200kg PR!  BOOM!

2013NOV29 (BUL D2.W15)

Session A.

Paused Front Squat:
20 x bar work
75 x 2
95 x 2
115 x 2 (2:2:42)
125 x 2 (2:4:44)
135 x 2 (2:6:46)
145 x 2 (2:8:48)
155 x 2 (2:10:50)
165 x 2 (2:12:52)
145 x (2)4 (8:20:60)

Notes:

- 165kg double paused front squat -- what more can I say?  I'm thrilled!  BOOM!

Session B.

18" Block Clean Panda Pull + 18" Block Clean:
20 x bar work
55 x (1+1)3
75 x (1+1)2
95 x (1+1)1 (2:2:62)
115 x (1+1)1 (2:4:64)
125 x (1+1)1 (2:6:66)
135 x (1+1)1 (2:8:68)
140 x (1+1)1 (2:10:70)
145 x (1+F)2 (4:14:74)
135 x (1+1)1 (2:16:76)
140 x (1+1)1 (2:18:78)
145 x (1+F)2 (4:22:82)

18" Block Power Clean:
75 x 3
85 x 1
95 x 1
105 x 1 (1:23:83)
115 x 1 (1:24:84)
125 x 1 (1:25:85)
130 x (F)2 (2:27:87)

* Notes:

- Terrible second session with the block cleans kicking my Amerasian ass big time!  Complete shit storm and I couldn't get the damn timing of the clean correct.  How do I know it was a timing issue?  Because my panda pulls were extremely high, yet when I went to clean it was completely botched!  I should have made it to 155-160kg today.  Instead, I got my ass handed to me at 145kg.  PISS!

2013NOV28 (BUL D1.W15)

Anderson Front Squat:
20 x bar work
80 x (3)2
100 x (1)2 (2:2:2)
120 x (1)2 (2:4:4)
140 x (1)2 (2:6:6)
160 x (1)2 (2:8:8)
145 x (1)6 (6:14:14)
150 x (1)4 (4:18:18)

12" Block Panda Snatch Pull:
75 x (3)2
105 x 3 (3:21:21)
125 x 2 (2:23:23)
135 x 2 (2:25:25)
140 x 2 (2:27:27)

12" Block Snatch:
20 x bar work
55 x 3
75 x 3
95 x 2 (2:29:29)
105 x (F)2 (2:31:31)
105 x 1 (1:32:32)
110 x 1 (1:33:33)
115 x 1 (1:34:34)
120 x F (1:35:35)
120 x 1 (1:36:36)
125 x (F)4 (4:40:40)

* Notes:

- Terrible workout, but now it's time for turkey so not all is lost.  Happy Thanksgiving!

2013NOV27 (BUL D7.W14)

1 1/2 Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:223)
135 x 1 (1:2:224)
155 x 1 (1:3:225)
130 x 1 (1:4:226)
145 x 1 (1:5:227)
160 x 1 (1:6:228)
145 x 1 (1:7:229)
155 x 1 (1:8:230)
165 x 1 (1:9:231)
150 x 1 (1:10:232)
152.5 x 1 (1:11:233)
155 x 1 (1:12:234)
157.5 x 1 (1:13:235)
160 x 1 (1:14:236)

18" Block Panda Clean Pull:
75 x (3)2
105 x (3)2
125 x (3)2 (6:20:242)
135 x (3)2 (6:26:248)
145 x (3)2 (6:32:254)
155 x (3)2 (6:38:260)
160 x 2 (2:40:262)

* Notes:

- Another week down and feeling good about the past week's efforts; especially, with the squats.  I averaged 165kg max everyday except Day 1, which was a 175kg paused front squat.  Definitely getting stronger.

2013NOV26 (BUL D6B.W14)

Session B.

12" Block Clean:
20 x bar work
55 x 6
75 x 3
95 x 2 (2:2:202)
100 x (1)2 (2:4:204)
105 x (1)2 (2:6:206)
110 x (1)2 (2:8:208)
115 x (1)2 (2:10:210)
120 x (1)2 (2:12:212)
125 x 1 (1:13:213)
130 x 1 (1:14:214)
135 x F (1:15:215) * Pull
135 x 1 (1:16:216)
140 x F (1:17:217) * Pull
140 x 1 (1:18:218)
145 x F (1:19:219) * Pull
145 x 1 (1:20:220)
150 x (F)2 (2:22:222) * Pull

* Notes:

- Found an opportunity to get in a very quick lift, so I decided clean again off the 12" block.  The workout wasn't half bad but once I get into the higher weights, I become the world's biggest pussy and lack enough balls to drop under the bar.  Shit is annoying!

2013NOV26 (BUL D6A.W14)

Session A.

Paused Front Squat:
20 x bar work
75 x 3
105 x 3
125 x 5 (5:5:175)
135 x 4 (4:9:179)
145 x 3 (3:12:182)
155 x 2 (2:14:184)
165 x 1 (1:15:185)

Feeble attempt at 145kg.

12" Block Power Clean:
75 x 3
92 x 2
115 x 1 (1:16:186)
125 x 1 (1:17:187)
135 x 1 (1:18:188)
145 x (F)2 (2:20:190)
125 x (1)2 (2:22:192)
130 x (1)2 (2:24:194)
135 x (1)2 (2:26:196)
140 x (F)2 (2:28:198)
120 x (1)2 (2:30:200)

* Notes:

- Shit.  Happy with the paused front squats.  Embarrassed by the block power cleans.  Piss.

2013NOV25 (BUL D5.W14)

1 1/2 Front Squat:
20 x bar work
75 x 3
105 x 2
120 x 2 (2:2:138)
130 x 1 (1:3:139)
125 x 2 (2:5:141)
135 x 1 (1:6:142)
130 x 2 (2:8:144)
140 x 1 (1:9:145)
135 x 2 (2:11:147)
145 x 1 (1:12:148)
140 x 2 (2:14:150)
150 x 1 (1:15:151)
145 x 2 (2:17:153)
155 x 1 (1:18:154)
165 x 1 (1:19:155)

12" Block Snatch Pull:
75 x 3
105 x 3 (3:22:158)
125 x 2 (2:24:160)
135 x 2 (2:26:162)
140 x 2 (2:28:164)
142.5 x (2)3 (6:34:170)

Cuban Curls:
1.25 x 10
2.5 x 8
5 x (6)3

* Notes:

- The 1 1/2 front squats were tough today but, in retrospect, I did a lot of sets leading up to my attempts at 155kg and 165kg.  The block snatch pulls felt extremely easy and fluid; however, I do need to focus on staying as flatfooted as possible throughout the pull, until the final moment of explosion out of the second pull.  This is something I noticed from yesterday's failed snatch attempts -- over anxiousness in trying to extend through the second pull.  Patience, patience, patience!!!

2013NOV24 (BUL D4.W14)

Session A.

Paused Front Squat:
20 x bar work
75 x 3
105 x 2
125 x 3 (3:3:100)
140 x 2 (2:5:102)
155 x 1 (1:6:103)
130 x 3 (3:9:106)
145 x 2 (2:11:108)
160 x 1 (1:12:109)
135 x 3 (3:15:112)
150 x 2 (2:17:114)
165 x 1 (1:18:115)

* Notes:

- Fine workout.  Made 15kg jumps without a problem and the larger increases are becoming natural.

Session B.

Power Snatch:
20 x bar work
55 x 3
75 x 2
95 x 1
105 x 1 (1:1:116)
110 x 1 (1:2:117)

One of the seven missed attempts at 140kg!

Getting closer!

Snatch:
115 x 1 (1:3:118)
120 x F (1:4:119)
120 x 1 (1:5:120)
125 x (F)2 (2:7:122)
115 x 1 (1:8:123)
120 x F (1:9:124)
120 x 1 (1:10:125)
125 x 1 (1:11:126)
130 x F (1:12:127)
130 x 1 (1:13:128)
135 x 1 (1:14:129) PR Match
140 x (F)7 (7:21:136)

Cuban Curls:
1.25kg x 10
2.5kg x 8
5kg x (6)3

* Notes:

- Taking cracks at 140kg -- need I say more?  Great workout regardless if I didn't make a new PR, I did managed to repeat my current PR of 135kg.  Sweet!

2013NOV23 (BUL D3.W14)

Anderson Front Squat:
20 x bar work
75 x 3
105 x 3
125 x 3 (3:3:76)
135 x 3 (3:6:79)
145 x 3 (3:9:82)
130 x 2 (2:11:84)
140 x 2 (2:13:86)
150 x 2 (2:15:88)
132.5 x 1 (1:16:89)
142.5 x 1 (1:17:90)
152.5 x 1 (1:18:91)

Front Squat:
75 x 3
105 x 3
125 x 3 (3:21:94)
145 x 2 (2:23:96)
165 x 1 (1:24:97)

* Notes:

- Felt fairly strong today, so I decided to see if I could get up to near 90% on my front squat after all the Anderson front squats -- no problem!  165kg felt ridiculously easy.  Keep pushing!

2013NOV22 (BUL D2.W14)

1 1/2 Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:44)
135 x 1 (1:2:45)
155 x 1 (1:3:46)
125 x 1 (1:4:47)
135 x 1 (1:5:48)
145 x 1 (1:6:49)
135 x 1 (1:7:50)
140 x 1 (1:8:51)
145 x 1 (1:9:52)
145 x 1 (1:10:53)
147.5 x 1 (1:11:54)
150 x 1 (1:12:55)
155 x 1 (1:13:56)
160 x 1 (1:14:57)
165 x 1 (1:15:58)

12" Block Clean Pull:
75 x 3
125 x 3 (3:18:61)
145 x 3 (3:21:64)
165 x (3)3 (9:30:73)

* Notes:

- The use of Anderson front squats definitely made the 1 1/2 front squats a breeze!  155kg within the first three reps without a hitch.  Felt like a fucking champ!

2013NOV21 (BUL D1.W14)

175kg Paused Front Squat

Session A.

Paused Front Squat:

20 x bar work

75 x 3

95 x 2

115 x 3 (3:3:3)

125 x 3 (3:6:6)

135 x 3 (3:9:9)

145 x 3 (3:12:12)

155 x 1 (1:13:13)

165 x 1 (1:14:14)

175 x 1 (1:15:15) PR Match

* Notes:

- Quick workout done in under 15 minutes.  Even managed to match my previous PR of 175kg and this morning's 175kg pause seemed longer.

Session B.

12" Block Power Clean + Push Press:

20 x bar work

55 x (1+1)3

75 x (1+1)3

95 x (1+1)2 (4:4:19)

100 x (1+1)1 (2:6:21)

105 x (1+1)1 (2:8:23)

110 x (1+1)1 (2:10:25)

115 x (1+1)1 (2:12:27)

120 x (1+F)1 (2:14:29)

110 x (1+1)1 (2:16:31)

115 x (1+1)1 (2:18:33)

120 x (1+1)1 (2:20:35)

125 x (1+F)1 (2:22:37)

115 x (1+1)1 (2:24:39)

120 x (1+1)1 (2:26:41)

125 x (1+1)1 (2:28:43) PR

Cuban Curls:

2.5 x 10

3.75 x 8

5 x (6)3

* Notes:

- Ended on a high note of a new PR at 125kg.  I had it in my head to make this weight early in the workout because the weights were moving extremely fast!  BOOM!  Added in some very light Cuban curls because my right shoulder had been a little aggravated and the final push press of 125kg was a grinder that didn't help.  Hopefully, in time the Cuban curls will help strengthen my shoulder girdle and provide greater stability.

2013NOV20 (BUL D7.W13)

Anderson Front Squat:
20 x bar work
75 x 3
95 x 3
115 x 1 (1:1:208)
125 x 1 (1:2:209)
135 x 1 (1:3:210)
120 x 1 (1:4:211)
130 x 1 (1:5:212)
140 x 1 (1:6:213)
125 x 1 (1:7:214)
135 x 1 (1:8:215)
145 x 1 (1:9:216)
130 x 1 (1:11:217)
140 x 1 (1:12:218)
150 x 1 (1:13:219)
135 x 1 (1:14:220)
145 x 1 (1:15:221)
155 x 1 (1:16:222)
140 x 1 (1:17:223)
150 x 1 (1:18:224)
160 x 1 (1:19:225) PR Match

12" Block Snatch Pull:
75 x (3)2
105 x 3 (3:21:228)
125 x 3 (3:24:231)
130 x 3 (3:27:234)
135 x 3 (3:30:237)
137.5 x 3 (3:33:240)
140 x 3 (3:36:243)

* Notes:

- Another week down and many more to go.  Wanted to get some power cleans done today but it never happened due to noise restraints with the baby.  Instead, I opted for snatch pulls which felt ridiculously easy.  I can foresee 140kg snatch coming before to long.  Plenty of height and speed, just need to tie in the third pull and receive the monster.  Looking forward to starting another week tomorrow.

2013NOV19 (BUL D6.W13)

Paused Front Squat:
20 x bar work
75 x 3
95 x 3
115 x 3 (3:3:186)
125 x 2 (2:5:188)
135 x 1 (1:6:189)
120 x 3 (3:9:192)
130 x 2 (2:11:194)
140 x 1 (1:12:195)
125 x 3 (3:15:198)
135 x 2 (2:17:200)
145 x 1 (1:18:201)
130 x 3 (3:21:204)
140 x 2 (2:23:206)
150 x 1 (1:24:207)

* Notes:

- This whole workout was done in under 15 minutes.  I didn't have a lot of time, so I had to push.  It was borderline "cardio".

2013NOV18 (BUL D5B.W13)

Session B.

18" Block Power Snatch:
20 x bar work
55 x 3
75 x 2
85 x 1 (1:1:164)
95 x 1 (1:2:165)
105 x 1 (1:3:166)
110 x 1 (1:4:167)
112.5 x F (1:5:168)
90 x 1 (1:6:169)
100 x 1 (1:7:170)
110 x F (1:8:171)
110 x 1 (1:9:172)
112.5 x 1 (1:10:173)
100 x 1 (1:11:174)
110 x 1 (1:12:175)

18" Block Snatch:
115 x 1 (1:13:176)
120 x F (1:14:177)
120 x 1 (1:15:178)
105 x 1 (1:16:179)
110 x F (1:17:180)
110 x 1 (1:18:181)
115 x (F)2 (2:20:183)

* Notes:

- Rolled out the back... was feeling better... so it was time to train.  Had to start squatting to full depth at 115kg and managed to snatch up to 120kg -- pleased.

2013NOV18 (BUL D5A.W13)

Session A.

Anderson Front Squat:
20 x bar work
75 x 3
95 x 3
115 x 2 (2:2:150)
135 x 2 (2:4:152)
140 x 2 (2:6:154)
142.5 x 2 (2:8:156)
145 x 2 (2:10:158)
147.5 x 2 (2:12:160)
150 x 2 (2:14:162)
152.5 x 1 (1:15:163)

* Notes:

- Extremely short workout.  My back is a little aggravated and sore this morning -- I'm sure it was the clean pulls above 160kg that did it.  Note to self - don't do that shit again!  I'll pick up with paused front squats and some power snatches tomorrow.  Today's main focus is now directed at recovery and stretching out my back.

2013NOV17 (BUL D4.W13)

Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 3 (3:3:111)
135 x 3 (3:6:114)
155 x 3 (3:9:117)
120 x 2 (2:11:119)
140 x 2 (2:13:121)
150 x 2 (2:15:123)
125 x 1 (1:16:124)
145 x 1 (1:17:125)
165 x 1 (1:18:126)
185 x F (1:19:127)

12" Block Clean Pull:
125 x (3)3 (9:28:136)
145 x (2)3 (6:34:142)
165 x (1)3 (3:37:145)
175 x 1 (1:38:146)
180 x 1 (1:39:147)
182.5 x 1 (1:40:148)

* Notes:

- Easy peasy day on the platform.  Originally, I was scheduled to do Anderson front squats but had to change my plans due to noise issues.  Therefore, I chose to take a stab a regular front squats -- no 1/2 squat, no pause, no nothing, -- just front squat and it was super easy.  I'm keeping the Anderson and pause squats as a mainstay in my training program because I felt ultra fast out of the hole while performing regular front squats.  I'm very pleased.

2013NOV16 (BUL D3B.W13) "IRON TURKEY 2013"

1st Place Men's +105kg Masters

Session B.

Snatch:
20 x bar work
50 x 4
70 x 3
90 x (1)2 (2:2:93)
110 x F (1:3:94)
105 x 1 (1:4:95) (1st Attempt)
115 x 1 (1:5:96)
120 x (1)2 (2:7:98)
125 x 1 (1:8:99) (2nd Attempt)
130 x F (1:9:100) (3rd Attempt)

Clean + Split Jerk:
20 x bar work
50 x (1+1)6
70 x (1+1)2
110 x (1+1)1 (2:12:103)
125 x (1+1)1 (2:14:105) (1st Attempt)
140 x (1+1)1 (2:16:107) (2nd Attempt)
150 x (1+F)1 (1:17:108) (3rd Attempt)

* Notes:

- Great meet and it was exciting to get back on the platform.  "No pressure" was my mantra, so I decided to open with my "minimums" which I had practiced over and over again in the garage.  It paid off big.  I snatched 125kg and clean and jerked 140kg for an increase of 9kg from last year.  Further, and probably more importantly, the misses lifts at 130kg and 150kg were very close and it made me realize there is a lot more potential left in this old dog -- sore hip, bad back, and everything else that I've been battling over the last 6 months.  Regardless, I should have made those lifts and I'll get them next time with a little extra to boot!  So next years goal total is 140/160.  BOOM!

2013NOV16 (BUL D3A.W13)

Session A.

Paused Front Squat:
20 x bar work
80 x 3
100 x 2 (2:2:73)
120 x 2 (2:4:75)
130 x 2 (2:6:77)
135 x 2 (2:8:79)
137.5 x 2 (2:10:81)
120 x 2 (2:12:83)
140 x 2 (2:14:85)
150 x 2 (2:16:87)
155 x 2 (2:18:89)
157.5 x 2 (2:20:91)

* Notes:

- Short and sweet workout to help clear the gitters for today's upcoming "Iron Turkey 2013" meet at Boot Camp Fitness in Priarie Village, KS.

2013NOV15 (BUL D2.W13)

Anderson Front Squat:

20 x bar work

75 x 3

95 x 2

115 x 3 (3:3:38)

125 x 3 (3:6:41)

135 x 3 (3:9:44)

145 x 3 (3:12:47)

150 x 2 (2:14:49)

155 x 2 (2:16:51)

157.5 x 1 (1:17:52)

145 x 3 (3:20:55)

12" Block Snatch Pull:

75 x 3

105 x 3 (3:23:58)

125 x 3 (3:26:61)

135 x 2 (2:28:63)

140 x 2 (2:30:65)

142.5 x 2 (2:32:67)

145 x 2 (2:34:69)

147.5 x 2 (2:36:71)

* Notes:

- Feeling much stronger with the Anderson front squats.  Standing up quickly with weights below 145kg.  The snatch pulls were smooth and explosive.  All in all, a great day.

2013NOV14 (BUL D1.W13)

165kg Paused Front Squat

Session A.

Paused Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 2 (2:2:2)
135 x 2 (2:4:4)
155 x 1 (1:5:5)
120 x 2 (2:7:7)
140 x 2 (2:9:9)
160 x 1 (1:10:10)
125 x 2 (2:12:12)
145 x 2 (2:14:14)
165 x 1 (1:15:15)

* Notes:

- Felt fairly good.  Had a well controlled 165kg paused front squat as you can see from the quick video.

Questionable 125kg Power Snatch

Session B.

12" Block Power Snatch:
20 x bar work
55 x 3
75 x 2
85 x 1
97.5 x 1 (1:1:16)
102.5 x 1 (1:2:17)
107.5 x 1 (1:3:18)
112.5 x 1 (1:4:19)
117.5 x F (1:5:20)
117.5 x 1 (1:6:21)
122.5 x (F)2 (2:8:23)
112.5 x (F)2 (2:10:25)
102.5 x 1 (1:11:26)
107.5 x 1 (1:12:27)
112.5 x 1 (1:13:28)
117.5 x F (1:14:29)
117.5 x 1 (1:15:30)
122.5 x F (1:16:31)
122.5 x 1 (1:17:32)
125 x 1 (1:18:33) PR
105 x 1 (1:19:34)
110 x 1 (1:20:35)

* Notes:

- The 125kg PR is questionable.  Look at the video and tell me what you think.

2013NOV13 (BUL D7.W12)

Session A.

Anderson Front Squat:

20 x bar work

75 x 3

95 x 2

115 x 1 (1:1:250)

117.5 x 1 (1:2:252)

120 x 1 (1:3:253)

122.5 x 1 (1:4:254)

125 x 1 (1:5:255)

127.5 x 1 (1:6:256)

130 x 1 (1:7:257)

132.5 x 1 (1:8:258)

135 x 1 (1:9:259)

137.5 x 1 (1:10:260)

140 x 1 (1:11:261)

142.5 x 1 (1:12:262)

145 x 1 (1:13:263)

147.5 x 1 (1:14:264)

150 x 1 (1:15:265)

152.5 x 1 (1:16:266)

155 x 1 (1:17:267)

157.5 x 1 (1:18:268)

160 x 1 (1:19:269) PR

162.5 x F (1:20:270)

Notes:

- New PR of 160kg.  Very pleased.

Session B.

12" Block Power Clean + Push Press:

20 x bar work

55 x (1+1)6

75 x (1+1)3

90 x (1+1)1 (2:2:272)

100 x (1+1)1 (2:4:274)

105 x (1+1)1 (2:6:276)

107.5 x (1+1)1 (2:8:278)

95 x (1+1)1 (2:10:280)

105 x (1+1)1 (2:12:282)

110 x (1+1)1 (2:14:284)

112.5 x (1+1)1 (2:16:286)

100 x (1+1)1 (2:18:288)

110 x (1+1)1 (2:20:290)

115 x (1+1)1 (2:22:292)

117.5 x (1+1)1 (2:24:294)

105 x (1+1)1 (2:26:296)

115 x (1+1)1 (2:28:298)

120 x (1+1)1 (2:30:300)

122.5 x (1+F)1 (2:32:302)

* Notes:

- Missed the 122.5kg but it's okay -- great workout nonetheless.

2013NOV12 (BUL D6.W12)

Paused Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:220)
125 x 1 (1:2:221)
135 x 1 (1:3:222)
145 x 1 (1:4:223)
155 x 1 (1:5:224)
165 x 1 (1:6:225)
175 x 1 (1:7:226) PR
180 x F (1:8:227)
145 x 2 (2:10:229)
150 x 2 (2:12:231)
155 x 1 (1:13:232)
160 x 1 (1:14:233)
165 x 1 (1:15:234)

12" Block Snatch Pull:
75 x 3
105 x 3 (3:18:237)
125 x 3 (3:21:240)
145 x (3)3 (9:30:249)

* Notes:

- Great workout with a new front squat PR of 175kg.  It only took 11 weeks to establish a 5kg PR but I'll take it.

2013NOV11 (BUL D5.W12)

Anderson Front Squat:
20 x bar work
75 x 6
95 x 3
115 x 2 (2:2:180)
125 x 2 (2:4:182)
120 x 2 (2:6:184)
130 x 2 (2:8:186)
125 x 2 (2:10:188)
135 x 2 (2:12:190)
130 x 2 (2:14:192)
140 x 2 (2:16:194)
135 x 2 (2:18:196)
145 x 2 (2:20:198)

12" Block Power Snatch:
20 x bar work
55 x (3)2
75 x 2
85 x 1 (1:21:199)
95 x 1 (1:22:200)
105 x 1 (1:23:201)
110 x 1 (1:24:202)
112.5 x F (1:25:203)
90 x 1 (1:26:204)
100 x 1 (1:27:205)
110 x 1 (1:28:206)
115 x 1 (1:29:207)
120 x 1 (1:30:208)
122.5 x 1 (1:31:209) PR
100 x 1 (1:32:210)
110 x 1 (1:33:211)
115 x F (1:34:212)
105 x 1 (1:35:213)
110 x F (1:36:214)
105 x 1 (1:37:215)
110 x F (1:38:216)
105 x 1 (1:39:217)
110 x F (1:40:218)
110 x 1 (1:41:219)

* Notes:

- New power snatch PR of 122.5kg; although, off a 12" block.  Not sure what that means but it did feel pretty fucking empowering to snatch that much from a 12" block -- BOOM!

2013NOV10 (BUL D4.W12)

Paused Front Squat:
20 x bar work
75 x 3
95 x 3
115 x 2 (2:2:129)
125 x 2 (2:4:131)
135 x 1 (1:5:132)
125 x 2 (2:7:134)
135 x 2 (2:9:136)
145 x 1 (1:10:137)
135 x 2 (2:12:139)
145 x 2 (2:14:141)
155 x 1 (1:15:142)
145 x 2 (2:17:144)
155 x 2 (2:19:146)
165 x 1 (1:20:147)

Clean Pull:
75 x 3
105 x 3 (3:23:150)
125 x 2 (2:25:152)
145 x 2 (2:27:154)
165 x (2)3 (6:33:160)

Power Clean + Split Jerk:
105 x (1+1)1 (2:35:162)
115 x (1+1)1 (2:37:164)
120 x (1+1)1 (2:39:166)

Power Clean:
125 x 1 (1:40:167)
130 x 1 (1:41:168)
135 x 1 (1:42:169)
140 x (F)2 (2:44:171)
140 x 1 (1:45:172)
145 x (F)6 (1:51:178)

* Notes:

- Good workout.  Matched my power clean PR of 140kg and I wasn't even scheduled to power clean because I had done the power clean and push press complex the day before.  Clean pulls felt great but I started to slow on the third set; therefore, I decided to move onto the power clean and split jerks -- another complex which wasn't originally scheduled.  They too felt fairly decent.  Very pleased with today's workout.

2013NOV09 (BUL D3.W12)

Anderson Front Squat:
20 x bar work
55 x 6
75 x 3
105 x 1 (1:1:81)
110 x 1 (1:2:82)
115 x 1 (1:3:83)
120 x 1 (1:4:84)
125 x 1 (1:5:85)
130 x 1 (1:6:86)
135 x 1 (1:7:87)
140 x 1 (1:8:88)
145 x 1 (1:9:89)
150 x 1 (1:10:90)
130 x (1)5 (5:15:95)

12" Block Power Clean + Push Press:
20 x bar work
75 x (1+1)3
95 x (1+1)1 (2:17:97)
100 x (1+1)1 (2:19:99)
102.5 x (1+1)1 (2:21:101)
100 x (1+1)1 (2:23:103)
105 x (1+1)1 (2:25:105)
107.5 x (1+1)1 (2:27:107)
105 x (1+1)1 (2:29:109)
110 x (1+1)1 (2:31:111)
112.5 x (1+1)1 (2:33:113)
110 x (1+1)1 (2:35:115)
115 x (1+1)1 (2:37:117)
117.5 x (1+F)1 (2:39:119)
117.5 x (1+1)1 (2:41:121)
115 x (1+1)1 (2:43:123)
120 x (1+1)1 (2:45:125)
122.5 x (1+1)1 (2:47:127)

* Notes:

- Very long workout, even with the minimal front squats.  However, it was very fun but challenging with the power clean and push press combination.  I should have gone completely miss-free; however, I pushed the 117.5kg forward and lost the lift.  All the subsequent lifts went very well, topping off at 122.5kg.

2013NOV08 (BUL D2.W12)

Paused Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 2 (2:2:42)
125 x 2 (2:4:44)
135 x 1 (1:5:45)
125 x 2 (2:7:47)
135 x 2 (2:9:49)
145 x 1 (1:10:50)
135 x 2 (2:12:52)
145 x 2 (2:14:54)
155 x 1 (1:15:55)
145 x 2 (2:17:57)
155 x 2 (2:19:59)
165 x 1 (1:20:60)

12" Block Snatch Pull:
75 x 3
105 x 3 (3:23:63)
125 x 3 (3:26:66)
145 x (3)4 (12:38:78)
150 x 2 (2:40:80)

* Notes:

- Felt relatively strong in the paused front squats.  Could have gone further but met my 20 rep goal so I pushed onto the snatch pulls, which I haven't done in ages.  They felt very easy and it was a confidence boost to pull 150kg for a double.  I added them in to increase my volume without having too much stress on my hip -- good decision!

2013NOV07 (BUL D1.W12)

Anderson Front Squat:
20 x bar work
55 x 6
75 x 3
95 x 3 (3:3:3)
105 x 3 (3:6:6)
115 x 3 (3:9:9)
125 x 3 (3:12:12)
135 x 3 (3:15:15)
140 x (1)3 (3:18:18)
142.5 x 1 (1:19:19)
143.5 x 1 (1:20:20)

12" Block Power Snatch:
20 x bar work
55 x 3
75 x 3
85 x 1 (1:21:21)
90 x 1 (1:22:22)
92.5 x 1 (1:23:23)
90 x 1 (1:24:24)
95 x 1 (1:25:25)
97.5 x 1 (1:26:26)
95 x 1 (1:27:27)
100 x 1 (1:28:28)
102.5 x 1 (1:29:29)
100 x 1 (1:30:30)
105 x 1 (1:31:31)
107.5 x 1 (1:32:32)
105 x 1 (1:33:33)
110 x F (1:34:34)
110 x 1 (1:35:35)
112.5 x 1 (1:36:36)
110 x F (1:37:37)
110 x 1 (1:38:38)
115 x (F)2 (2:40:40)

* Notes:

- Long workout but managed to power snatch 112.5kg off a 12" block.  I should have nailed 115kg but was hesitant and slow in the 3rd pull -- next time!

2013NOV06 (BUL D7.W11)

1 1/2 Front Squat:
20 x bar work
75 x 3
95 x 2
115 x (1)3 (3:3:182)
125 x (1)2 (2:5:184)
135 x 1 (1:6:185)
120 x (1)3 (3:9:188)
130 x (1)2 (2:11:190)
140 x 1 (1:12:191)
125 x (1)3 (3:15:194)
135 x (1)2 (2:17:196)
145 x 1 (1:18:197)
155 x 1 (1:19:198)
165 x F (1:20:199)

12" Block Clean Pull:
70 x 6
105 x 3 (3:23:202)
125 x 3 (3:26:205)
145 x 3 (3:29:208)
165 x (2)3 (6:35:214)

* Notes:

- Another week done -- Thank Goodness!  I'll find out about my MRI this afternoon -- getting anxious.

2013NOV05 (BUL D6.W11)

Session A.

Paused Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:127)
115 x 2 (2:3:129)
115 x 3 (3:6:132)
115 x 4 (4:10:136)
125 x 2 (2:12:138)
135 x 2 (2:14:140)
145 x 2 (2:16:142)

* Notes:

- Workout cut short due to a screaming baby.

Session B.

6" Block Power Clean + Push Press:
20 x bar work
55 x (1+1)6
75 x (1+1)3
95 x (1+1)2 (4:4:146)
105 x (1+1)1 (2:6:148)
110 x (1+1)1 (2:8:150)
112.5 x (1+1)1 (2:10:152)
97.5 x (1+1)1 (2:12:154)
107.5 x (1+1)1 (2:14:156)
112.5 x (1+1)1 (2:16:158)
115 x (1+1)1 (2:18:160)
100 x (1+1)1 (2:20:162)
110 x (1+1)1 (2:22:164)
115 x (1+1)1 (2:24:166)
117.5 x (1+1)1 (2:26:168)

6" Block Power Clean:
120 x 1 (1:27:169)
125 x 1 (1:28:170)
130 x 1 (1:29:171)
135 x (F)2 (2:31:173)

18" Block Power Clean:
75 x (3)2
85 x 3 (3:34:176)
95 x 3 (3:37:179)

* Notes:

- Fun.  Had a blast with this workout and established another (relatively new) PR in the power clean and push press combination.  I could have gone higher to possibly 120kg but I'll save it for next week.

2013NOV04 (BUL D5.W11)

1 1/2 Front Squat:
20 x bar work
75 x 3
95 x 2
105 x (1)3 (3:3:111)
115 x (1)2 (2:5:113)
125 x 1 (1:6:114)
115 x (1)3 (3:9:117)
125 x (1)2 (2:11:119)
135 x 1 (1:12:120)
125 x (1)3 (3:15:123)
135 x (1)2 (2:17:125)
145 x 1 (1:18:126)

* Notes:

- A demonstration of will power and resolve to stick with my current plan to shorten the workouts -- keeping the reps under 20.  I wanted badly to push further but stopped before I found myself knee deep in 30+ reps.

2013NOV03 (BUL D4.W11)

Session A.

Paused Front Squat:
20 x bar work
75 x 3
95 x 2
105 x 2 (2:2:69)
115 x 1 (1:3:70)
110 x 2 (2:5:72)
120 x 1 (1:6:73)
115 x 2 (2:8:75)
125 x 1 (1:9:76)
120 x 2 (2:11:78)
130 x 1 (1:12:79)
125 x 2 (2:14:81)
135 x 1 (1:15:82)
140 x 1 (1:16:83)
145 x 1 (1:17:84)
150 x 1 (1:18:85)
155 x 1 (1:19:86)
160 x 1 (1:20:87)

- Decent session with a paused front squat of 160kg.  Was starting to feel a little too much discomfort in the hip so I decided to cut back and quickly end the workout.

Session B.

Power Snatch:
20 x bar work
55 x (1)6
75 x (1)3 (3:3:90)
95 x (1)2 (2:5:92)
100 x 1 (1:6:93)
105 x 1 (1:7:94)
110 x 1 (1:8:95)
115 x (F)2 (2:10:97)
105 x 1 (1:11:98)
110 x 1 (1:12:99)
115 x 1 (1:13:100)
120 x F (1:14:101)
120 x 1 (1:15:102) PR Match
125 x F (1:16:103)
110 x F (1:17:104)
110 x (1)4 (4:21:108)

* Notes:

- Matched my previous power snatch PR of 120kg.  Pretty badass considering I'm not at 100%.

2013NOV02 (BUL D3.W11)

1 1/2 Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:53)
120 x 1 (1:2:54)
125 x 1 (1:3:55)
130 x 1 (1:4:56)
135 x 1 (1:5:57)
140 x 1 (1:6:58)
145 x 1 (1:7:59)
150 x 1 (1:8:60)
155 x F (1:9:61)
130 x (3)2 (6:15:67)

* Notes:

- Uber-short.

2013NOV01 (BUL D2.W11)

Paused Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:21)
125 x 1 (1:2:22)
135 x 1 (1:3:23)
125 x 1 (1:4:24)
135 x 1 (1:5:25)
145 x 1 (1:6:26)
135 x 1 (1:7:27)
145 x 1 (1:8:28)
155 x 1 (1:9:29)
145 x 1 (1:10:30)
155 x 1 (1:11:31)
165 x 1 (1:12:32)

6" Block Power Clean:
20 x bar work
55 x 3
75 x 3
95 x 2 (2:14:34)
105 x 2 (2:16:36)
115 x 2 (2:18:38)
125 x F (1:19:39)
125 x 1 (1:20:40)
127.5 x (1:21:41)
130 x 1 (1:22:42)
132.5 x F (1:23:43)
132.5 x 1 (1:24:44)
135 x F (1:25:45)
135 x 1 (1:26:46)
137.5 x 1 (1:27:47)
140 x F (1:28:48)
140 x 1 (1:29:49) PR
142.5 x (F)3 (3:32:52)

* Notes:

- Very close to power cleaning 142.5kg -- VERY CLOSE!  Next time, I'll get 142.5kg and a few kilos more.  Pretty happy with setting a new block power clean PR of 140kg.

2013OCT31 (BUL D1.W11)

1 1/2 Front Squat:
20 x bar work
65 x 3
85 x 2
107.5 x 2 (2:2:2)
110 x 2 (2:4:4)
112.5 x 1 (1:5:5)
110 x 2 (2:7:7)
112.5 x 2 (2:9:9)
115 x 1 (1:10:10)
112.5 x 2 (2:12:12)
115 x 2 (2:14:14)
117.5 x 1 (1:15:15)
115 x 2 (2:17:17)
117.5 x 2 (2:19:19)
120 x 1 (1:20:20)

* Notes:

- EXTREMELY SORE AND TIRED.  Yesterday's workout crushed me.  Absolutely ZERO sleep last night with the nagging hip.  It feels like it's on FIRE!  I decided to take it very light today with only working up to a top weight of 120kg.

2013OCT30 (BUL D7.W10)

Session A.

Paused Front Squat:
20 x bar work
65 x 3
85 x 2
105 x 1 (1:1:204)
120 x 1 (1:2:205)
130 x 1 (1:3:206)
135 x 1 (1:4:207)
137.5 x 1 (1:5:208)
115 x 1 (1:6:209)
130 x 1 (1:7:210)
140 x 1 (1:8:211)
145 x 1 (1:9:212)
147.5 x 1 (1:10:213)
125 x 1 (1:11:214)
140 x 1 (1:12:215)
150 x 1 (1:13:216)
155 x 1 (1:14:217)
157.5 x 1 (1:15:218)
135 x 1 (1:16:219)
150 x 1 (1:17:220)
160 x 1 (1:18:221)
165 x 1 (1:19:222)
167.5 x 1 (1:20:223)

* Notes:

- Ouch!

Session B.

6" Block Snatch:
20 x bar work
55 x (3)2
65 x (2)2
75 x (1)2
85 x 1 (1:1:224)
95 x 1 (1:2:225)
105 x 1 (1:3:226)
115 x 1 (1:4:227)
125 x F (1:5:228)
125 x 1 (1:6:229)
130 x F (1:7:230)
105 x 1 (1:8:231)
110 x F (1:9:232)
110 x 1 (1:10:233)
115 x 1 (1:11:234)
125 x (F)2 (2:13:236)
105 x F (1:14:237)
105 x 1 (1:15:238)
107.5 x 1 (1:16:239)
110 x F (1:17:240)
110 x 1 (1:18:241)
112.5 x 1 (1:19:242)
115 x 1 (1:20:243)

* Notes:

- Initially, I felt great.  Moved up to 125kg quickly but even with a missed first attempt I successfully snatched 125kg on the second.  The 130kg was more of a pull, as I didn't have the balls to drop under the weight.  I'm very pleased with my performance today, since I haven't really been snatching much and at these heavier weights.  The successful 125kg was smooth, fluid, and near effortless.  I wish they all could be the same!  Cut the workouts to exactly 20 reps in keeping with my reduced volume protocol.  10 weeks DONE!

2013OCT29 (BUL D6.W10)

1 1/2 Front Squat:
20 x bar work
65 x 3
85 x 2
105 x 2 (2:2:184)
115 x 1 (1:3:185)
110 x 2 (2:5:187)
120 x 1 (1:6:188)
115 x 2 (2:8:190)
125 x 1 (1:9:191)
120 x 2 (2:11:193)
130 x 1 (1:12:194)
125 x 2 (2:14:196)
135 x 1 (1:15:197)
130 x 2 (2:17:199)
140 x 1 (1:18:200)
135 x 2 (2:20:202)
145 x 1 (1:21:203)

* Notes:

- Respectable workout and I'm happy with my performance.  My hip is on FIRE today, and (after some reflection) I shouldn't have gone so heavy yesterday.  I'm an idiot and now I'm paying for my stubbornness.

2013OCT28 (BUL D5B.W10)

Session B.

24" Block Power Clean + Push Press:
20 x bar work
55 x (1+1)3
65 x (1+1)2
75 x (1+1)1 (2:2:146)
85 x (1+1)1 (2:4:148)
90 x (1+1)1 (2:6:150)
92.5 x (1+1)1 (2:8:152)
87.5 x (1+1)1 (2:10:154)
92.5 x (1+1)1 (2:12:156)
95 x (1+1)1 (2:14:158)
90 x (1+1)1 (2:16:160)
95 x (1+1)1 (2:18:162)
97.5 x (1+1)1 (2:20:164)
92.5 x (1+1)1 (2:22:166)
97.5 x (1+1)1 (2:24:168)
100 x (1+1)1 (2:26:170)
95 x (1+1)1 (2:28:172)
100 x (1+1)1 (2:30:174)
102.5 x (1+1)1 (2:32:176)
105 x (1+1)1 (2:34:178)
110 x (1+1)1 (2:36:180)
112.5 x (1+1)1 (2:38:182)

* Notes:

- Found an opportunity to get a second session done and I decided to stick with 24" block power cleans and push presses.  The height of the blocks coupled with the power clean drastically limited my ability to increase weights past 100kg.  However, it did provide some relief for my nagging hip because it completely negated the need to squat.

Finding enough "umph" with literally zero pull made the complex a challenge.  However, after several sets, I was able to grease the groove and start waving back and forth -- slowing zig-zagging weights until I felt comfortable -- just slightly over 100kg.  I could have gone higher but decided to end the workout because I was near 40 reps, which would have been 50% of my previous high volume rep range.  Next time, I'll try not to warm up as much and move a little quicker into the working weights.

2013OCT28 (BUL D5A.W10)

Session A.

Paused Front Squat:
20 x bar work
55 x 3
65 x 2
75 x 1
85 x 1
95 x 1
105 x 1 (1:1:128)
115 x 1 (1:2:129)
125 x 1 (1:3:130)
135 x 1 (1:4:131)
145 x 1 (1:5:132)
155 x 1 (1:6:133)
135 x 2 (2:8:135)
140 x 2 (2:10:137)
145 x 2 (2:12:139)
150 x 2 (2:14:141)
155 x 2 (2:16:143)
162.5 x 1 (1:17:144)

* Notes:

- Short and sweet.  Had to tell myself to stop, because I found myself wanting to push past 162.5kg.  Ended with a good sweat and fairly respectable numbers considering I didn't sleep much at all last night due to my hip bothering the hell out of me.  Volume still remains shorten which now includes the warm up.

2013OCT27 (BUL D4.W10)

1 1/2 Front Squat:
20 x bar work
55 x (3)2
65 x (2)2
75 x 2
85 x 2 (2:2:112)
100 x 1 (1:3:113)
110 x 1 (1:4:114)
120 x 1 (1:5:115)
130 x 1 (1:6:116)
140 x 1 (1:7:117)
100 x 2 (2:9:119)
110 x 2 (2:11:121)
120 x 2 (2:13:123)
130 x 2 (2:15:125)
140 x 2 (2:17:127)

* Notes:

- Even with an aggravated hip, I'm pushing on -- slowly.  Nothing spectacular to report; except, I've drastically cut my volume down by approximately 50%.  I plan on continuing in this path until I gain some relief in the hip.  Further, I've decided to perform the classic lifts intermittently and focus more on front squats.  My reasoning is two fold:

1.  Due to the dynamic nature of the classic lifts, I feel it compromises my hip stability and increases the likelihood of further exacerbating my condition.

2.  Front squats have significant carry over into the clean, and -- at least for me -- it has a natural regulatory component, because I'm unable to perform the movement with heavy loads compared to a back squat.  Therefore, I'm going to stick to front squats and occasionally sprinkle in a snatch and clean and jerk.  I'll keep you posted on my progress.