DELOAD - DAY 3, WEEK 4 (2013JAN31)

Clean + Push Press:
50 x (3+3)2
70 x 3+3
84 x (3+3)3 (18:18:108)
91 x (3+3)2 (12:30:120)

Clean + Push Press + Split Jerk:
98 x (1+1+1)3 (9:39:129)

Clean Extension:
112 x 3/3 (6:45:135)
119 x 3/3 (6:51:141)
126 x 3/3 (6:57:147)

* Notes:

- Simple and effective workout!  Had a good time on the platform with the clean and push press combination.  It was so much fun that I decided to add a split jerk in the final set.  Clean extensions took a little getting use to, as the pull felt slightly off.  I'm use to pulling under (i.e. Chinese style) after the third pull to replicate the shrug down under the bar; however, it has caused some technical flaws in the reception of my cleans which I've been attempting to remediate with the clean extensions.  Hopefully, it will work.  Thus, trying to stay tall and long throughout the pull is awkward and requires some adjustment.

DELOAD - DAY 2, WEEK 4 (2013JAN29)

3 Stage Snatch:
20 x bar work
50 x 3/3
65 x 3
78 x 3/3/3 (9:9:60)
84.5 x 3 (3:12:63)

Back Squat:
20 x 5
70 x 3
110 x 3
120 x 3/3/3 (9:21:72)
130 x 3 (3:24:75)

Snatch Grip RDL:
97.5 x 3 (3:27:78)
110.5 x 3/3/3 (9:36:87)
117 x 3 (3:39:90)

* Notes:

- Fairly easy day considering the deload; although, I wasn't overly excited about my performance because I felt rather slow in the 3 stage snatch.  Back squats were very easy and I could have gone considerably heavier but decided to remain within the 65% range.  I did push a little further in the snatch grip RDL, much like yesterday, going up to 90%.  My appetite is coming back, which is a very good sign for future progress and gains.

DELOAD - DAY 1, WEEK 4 (2013JAN28)

3 Stage Clean + Push Press:
50 x (3+3)2
70 x 3+3
84 x (3+3)3 (18:18:18)
91 x 3+3 (6:24:24)

Reverse Front Squat:
20 x 5/5
50 x 3
70 x 3
90 x 3
104 x 3/3/3 (9:33:33)
114 x 3 (3:36:36)

Clean Grip RDL:
105 x 3 (3:39:39)
119 x 3/3/3 (9:48:48)
126 x 3 (3:51:51)

* Notes:

- I've been looking forward to the "deload week" as my level of focus and motivation has dwindled in the past week.  Coming back from vacation and redoing the "overload week" has taken it's toll.  Plus, I'm not eating as well as I should, which is critical in the whole scheme of progress.  Nevertheless, the "deload week" is definitely welcomed and relished.  I made it a point to remain conservative and stay within 60-65% of my 1RM on the classic and related movements; thus, giving me sufficient time to recouperate during the deload.  I did increase the clean grip RDL to 90% but only due to the higher levels (100+%) normally used in the loading periods.  All in all, today was a fruitful day on the platform.  I got a great sweat going and moved fairly well in all the exercises.

OVERLOAD - DAY 6, WEEK 3 (2013JAN27)

Snatch:
20 x bar work
50 x 3/3
70 x 2/2
78 x 2 (2:2:225)
91 x 1/F/F (3:5:228)
91 x 2 (2:7:230)
97.5 x 2 (2:9:232)
104 x 2 (2:11:234)
110.5 x F/1/F/F/F (5:16:239)

Clean and Jerk:
20 x bar work
50 x 3
70 x 2
84 x 2 (2:18:241)
98 x 2 (2:20:243)
105 x 2 (2:22:245)
112 x 2 (2:24:247)
119 x 1 x 5 (5:29:252)
126 x 2 (2:31:254)

* Notes:

- Super day on the platform, even though my snatches stalled at 110.5kg.  Not sure what was going on but the snatch wasn't as fluid as it was on Wednesday.  Most of the lifts were missed due to a lack of aggressiveness after the amortization phase.

-  As for the clean and jerks, they went surprisingly well.  I stayed within my 80-85% parameter and it paid off well.  Furthermore, I took a little extra time to rest/recuperate between my sets which helped dramatically.  All in all, today was a successful day spent with a lot of good friends - 9 total including myself.  Looking forward to the next "meet-up" in two weeks.

OVERLOAD - DAY 5, WEEK 3 (2013JAN26)

Press:
20 x 5/5
40 x 5/5
50 x 3/3 (6:6:185)
54.5 x 3/3 (6:12:191)
59 x 3/3 (6:18:197)
63 x 3/3 (6:24:203)

Front Squat (D.E.):
50 x 5/5
70 x 3/3
104.5 x 10 x 2@20sec (20:44:223)

* Notes:

- Extremely short workout.  Just wasn't in the mood and didn't have the necessary drive and/or motivation to finish out the workout with the scheduled snatch high pulls and clean high pulls.  I'll consider today a modified/active rest day.

OVERLOAD - DAY 4, WEEK 3 (2013JAN24)

Snatch:
20 x bar work
50 x 3
60 x 3
70 x 3
78 x 2/2 (4:4:129)
84.5 x 2/2 (4:8:133)
91 x 2 (2:10:135)
97.5 x 2 (2:12:137)
104 x 1/F/1 (3:15:140)
110.5 x 1/1 (2:17:142)
117 x 1/1/1 (3:20:145)

Snatch Extension:
130 x 3/3 (6:26:151)
136.5 x 2/2 (4:30:155)
143 x 2/2 (4:34:159)

Back Squat (D.E.):
20 x 5
70 x 3
110 x 3
117.5 x 10 x 2 (20:54:179)

* Notes:

- Superb workout today.  Snatches felt amazingly good with only one miss at 104kg.  The sets at 110.5kg and 117kg were the smoothest snatches I've had in a long time, requiring very little foot adjustment forward after reception and standing.  You'll have to see the videos.

- Snatch extensions were relatively easy; although, as the weight increased, I noticed a slight forward shift due to my hips rising prematurely through the 1st and 2nd phases of the pull.  Aside from this flaw, they went well to 143kg which is 110% above my current max.

2013JAN24 from Bison Barbell Club on Vimeo.

OVERLOAD - DAY 3, WEEK 3 (2013JAN23)

Thinking "tall" and keeping "chest up".

Clean:
50 x 3
65 x 3
85 x 3 (3:3:83)
91 x 3 (3:6:86)
98 x 3 (3:9:89)
105 x 3 (3:12:92)
112 x 1 (seg 1) (1:13:93)
124 x 1 (1:14:94)
126 x 1 (1:15:95)
112 x 1 (seg 2) (1:16:96)
119 x 1 (1:17:97)
126 x 1 (1:18:98)

Clean Extension:
133 x 3 (3:21:101)
140 x 3/3 (6:27:107)
147 x 3/3 (6:33:113)

Rack Power Jerk:
60 x 3
70 x 3
84 x 3 (3:36:116)
98 x 2/F (3:39:119)
112 x 1 (seg 1) (1:40:120)
119 x 1 (1:41:121)
126 x 1 (1:42:122)
112 x 1 (seg 2) (1:43:123)
119 x 1 (1:44:124)
126 x 1 (1:45:125)

Push Press (D.E.):
48 x 10 x 2 (@60% of 80kg @20 sec)

* Notes:

- Very long workout.  I switched up the order of clean extensions and rack power jerks, because I wanted to stay warm with the clean related exercises.  Last time, I started with the power jerks and went back to the clean pulls -- bad idea, as I started to cool down quickly, which made the clean pulls "off".

- Cleans went fairly well today and I stayed within the parameters of working within the 80-90% range of my 1RM.  This proved beneficial as it wasn't overly taxing and it gave me an opportunity to focus on form and speed.

- Another adjustment I made was to switch to clean extensions vice clean pulls.  I've noticed in my videos that when executing the clean pull in the amortization phase (shrug under), I'm dropping my chest towards the bar, which cascades in undo stress upon my low back and drastically changing the efficiency of my body mechanics.  Instead, I should focus on keeping my chest high and upright throughout the pull and shrug under.  Hopefully, the emphasis on the extension should help rectify this flaw.

- The rack power jerks were surprisingly easy but my shoulders and elbows were on FIRE from Monday's push press workout.  The dynamic-effort push presses were ridiculously light and I'm quite embarrassed at the amount of weight used, but I wanted to stay conservative and use only 60% of the weight from Monday's push press workout.  (Did I mention I was being a pussy and my elbows and shoulders were on FIRE?).  Give me a break!  It all starts with baby steps and eventually over the course of time, this weight shall go up.

OVERLOAD - DAY 2, WEEK 3 (2012JAN22)

Hang Snatch:
20 x bar work
45 x 3
55 x 3
65 x 3
75 x 3
85 x 2/F/1 (4:4:40)
92.5 x 1 (seg 1) (1:5:41)
100 x 1 (1:6:42)
107.5 x 1 (1:7:43)
95 x 1 (seg 2) (1:8:44)
102.5 x 1 (1:9:45)
110 x 1 (1:10:46)
112.5 x F/F/F/1 (4:14:50)

Back Squat:
20 x 5
70 x 5
100 x 3
130 x 3 (3:17:53)
160 x 5 (5:22:58)
162.5 x 4 (4:26:62)
165 x 3 (3:29:65)

Snatch Grip RDL:
110 x 3 (3:32:68)
130 x 3 (3:35:71)
140 x 3/3/3 (9:44:80)

* Notes:

- Felt slow today with the hang snatches; especially, at 112.5kg.  It felt like I was pulling on a long piece of chewed up bubble gum -- sloooooow!  My goodness, I need to get quicker under the bar.  My shoulders were a bit tired from all the press work from last night.  Therefore, I'll give myself a break on the crappy performance today.

- Back squats went well.  160kg wasn't as heavy as I had expected due to my one week break.  The last heavy back squat was done on 8 Jan -- about two weeks ago.  I was even able to finish out the workout with a 165kg x 3 back squat.  Not bad.

OVERLOAD - DAY 1, WEEK 3 (2013JAN21)

Weak shit!

Hang Clean:
50 x 3/3
65 x 3
80 x 3
90 x 3 (3:3:3)
100 x 1 (seg 1) (1:4:4)
107.5 x 1 (1:5:5)
115 x 1 (1:6:6)
102.5 x 1 (seg 2) (1:7:7)
110 x 1 (1:8:8)
117.5 x 1 (1:9:9)
120 x 1/1/1 (3:12:12)

Push Press:
20 x 5
50 x 5
60 x 3
70 x 3
80 x 3/3/3

Reverse Front Squat:
50 x 5
70 x 5
90 x 3
110 x 3/3/3 (9:21:21)

Clean Grip RDL:
110 x 3 (3:24:24)
140 x 3 (3:27:27)
160 x 3 (3:30:30)
155 x 3 (3:33:33)
150 x 3 (3:36:36)

* Notes:

- My clean and jerks are fucking terrible, so I've decided to un-fuck-myself and address this issue before it get's out of hand.  First, I need to get stronger in the press and push press -- if I'm ever going to push past my current jerk of 140kg.  Honestly, I fucking suck at push pressing.  I'd much rather drop under the bar in a jerk than try to engage my shoulders and triceps to finish out the last 6 inches of a push press.  They are a fucking wreck, both my technique and my shoulders.  I hate them, but I'm going to attack this weakness and exploit the living shit out of it.  Hopefully, in the end, I'll benefit from it.

- Due to my recent return from vacation, I made the decision to redo the previous "overload week" to help reestablish a base.  Additionally, I've made adjustments to the routine to address the pussy-ass shoulders issue, and develop more power out of the whole in a clean.  I'm tired of struggling out of the bottom and I'm hoping (through the advice of many friends and fellow coaches) to fix this shit with the reverse front squats -- in other words, starting my squats from a dead stop in the bottom position.  They suck major dong but if it works then give me more of it.  I'll keep you all posted on my progress.

OVERLOAD - DAY 6, WEEK 2 (2013JAN19)

* Mock Meet *

Snatch:
50 x 3
60 x 2/2
70 x 2
80 x 1 (1:1:220)
90 x 1 (1:2:221)
100 x F/1 (2:4:223)
107 x 1 (1:5:224)
115 x F/1 (2:7:226)
120 x F/1 (2:9:228)
125 x F/1 (2:11:230)
130 x F (1:12:231)
132 x F/F (2:14:233)

Clean and Power Jerk:
20 x bar work
50 x 2
70 x 2
80 x 1
90 x 1 (1:15:234)
100 x 1 (1:16:235)
110 x 1 (1:17:236)
120 x 1 (1:18:237)
130 x 1 (1:19:238)
140 x F/F (2:21:240)

* Notes:

- Awesome day on the platform, even though I had several misses in the snatch.  Regardless, it was great to hang out with the guys and throw some kilos around.  I felt exceptionally fast at the early stages of the snatch.  The pull under after hitting "pockets" was lightning fast.  All my misses are a result of not finishing the pull and prematurely trying to drive myself under the bar.  I'm still making attempts north of 125-130kg, which is motivating.

- Clean and power jerks were horrendous and I felt tired from the onset.  All the reps went well until I reached 140kg.  I just didn't have enough muster left in the lifts.  This problem is a reoccurring issue that needs and will be addressed in the next 4 week cycle.  Nevertheless, finishing at 130kg is promising, but frustrating as well.  Promising because the 130kg was successfully made, but frustrating due to it being the same weight attempted in the snatch.  I'm going to fix this discrepancy.  Furthermore, coming out of the hole from the cleans were a bitch!  I think a lot has to do with the week of vacationing has finally caught up with me.

- Take a look at the short video clip below of my 132kg snatch attempt.  It's getting awfully close.

 

2013JAN19 from Bison Barbell Club on Vimeo.

OVERLOAD - DAY 5, WEEK 2 (2013JAN17)

Block Snatch Extension + Pull:
20 x bar work
65 x 3 + 3
100 x 3 + 3 (6:6:165)
115 x 3 + 3 (6:12:171)
130 x 3 + 3 (6:18:177)
135 x 3 + 3 (6:24:183)
140 x 3 + 3 (6:30:189)

Rippin the hell out of 140kg!

Block Clean Extension + Pull:
110 x 3 + 3 (6:36:195)
130 x 3 + 3 (6:42:201)
140 x 3 + 3 (6:48:207)
150 x 3 + 3 (6:54:213)
160 x 3 + 3 (6:60:219)

Shrugging down with 160kg!

Front Squat (D.E.):
20 x 5/5 + bar work
55 x 3/3
75 x 3
97.5 x 10 x 2 (@56% of 174kg @20 sec)

* Notes:

- Today was fun.  I had a great time on the platform and I felt fairly strong; thus, I made the decision to push a little heavier with the block movements.  Furthermore, I increased the front squat weight up an additional 5% from the previous dynamic-effort front squat workout.  All in all, today was a great day.  Managed to push to 140kg for the snatch pull and 160kg for the clean pull.  Happy, happy, happy.

OVERLOAD - DAY 4, WEEK 2 (2013JAN16)

Snatch:
20 x bar work
50 x 3
57.5 x 3/3
72.5 x 2
85 x 1 (1:1:140)
90 x 1 (1:2:141)
97.5 x 1 (1:3:142)
105 x 1 (1:4:143)
107.5 x 1 (1:5:144)
115 x F/F/1 (3:8:147)
120 x F/F/1 @92% of 130kg (3:11:150)

Gained so much weight during vacation, I outgrew my belt.
Bag-Nasty!

Snatch Pull:
120 x 3/3/3 @92% of 130kg (9:20:159)

Back Squat (D.E.):
20 x 5
70 x 3
110 x 10 x 2 (@56% of 196kg @20 sec)

* Notes:

- A return to the platform after a week of vacationing in Cancun, Mexico.  I could hardly wait to get back under the barbell; however, I wanted to remain cautious about being overly aggressive as I didn't want to return to incur an injury.  Therefore, I decided to work up to my previous weights from 1 week ago in the snatch and not venture further; hence, the stop at 120kg.  It took a little work to get the groove back in the snatch.  I could have pushed past 120kg but decided against it.  There is always tomorrow.

- Snatch pulls were very easy along with the dynamic-effort back squats.  Although, the were a little more challenging compared to last week for two reasons:  1) the lay off has made me slower and 2) the weight increase to 56% (110kg) was higher than the previous week and its effect was defintely felt towards the final sets.

OVERLOAD - DAY 3, WEEK 2 (2013JAN09)

Clean:
50 x 3
65 x 3/3
80 x 3
90 x 3 (3:3:91)
100 x 3 (3:6:94)
110 x 3 (3:9:97)
122.5 x 1 (seg 1) (1:10:98)
127.5 x 1 (1:11:99)
135 x 1 (1:12:100)
125 x 1 (seg 2) (1:13:101)
130 x 1 (1:14:102)
137.5 x 1 (1:15:103)
102.5 x 2 (2:17:105)
105 x 2 (2:19:107)
107.5 x 2 (2:21:109)

Rack Power Jerk:
50 x 3
65 x 3
80 x 3
100 x 1 (1:22:110)
110 x 1 (1:23:111)
120 x 1 (1:24:112)
130 x 1 (1:25:113)
140 x F/1 (2:27:115)

Block Jerk Dip:
160 x 3/3/3 (9:36:124)
170 x 3 (3:39:127)

Clean Pull:
130 x 3 (3:42:130)
135 x 3 (3:45:133)
140 x 3 (3:48:136)
145 x 3 (3:51:139)

* Notes:

- Long, very freaking long workout.  Took 1.5 hours to complete and I'm spent.  Cleans went well considering I'm only 2.5kg under my max, so it was a fine day on the platform for cleans.  I still need to work more on timing and contecting with the bar at the right moment to reduce "bar crash".

- Rack power jerks were amazing and I didn't spent too much time trying to warm up.  Instead, I pushed to 80kg for triples and then began singles up to my current max of 140kg.  There is a lot more in the tank, but I could feel myself tiring as the workout progressed.

- Block jerk dips were a new movement and having such a heavy weight on my shoulders was a new experience -- it sucked!  However, it's a part of the process of progression.  I need to become more accustom to having heavier loads on my shoulders to push past this current roadblock with my clean and jerks.

- I considered not doing the clean pulls, but what the hell?  I went ahead and they felt fairly good; although, I was exhausted by this stage in the workout and couldn't deliver 100%.

2013JAN09 from Bison Barbell Club on Vimeo.

OVERLOAD - DAY 2, WEEK 2 (2013JAN08)

Hang Snatch:
20 x bar work
40 x 3/3
57.5 x 3/3
65 x 3
72.5 x 3
85 x 3 (3:3:48)
90 x 1 (seg 1) (1:4:49)
97.5 x 1 (1:5:50)
105 x 1 (1:6:51)
92.5 x 1 (seg 2) (1:7:52)
100 x 1 (1:8:53)
107.5 x F/1 (2:10:55)
77.5 x 2 (2:12:57)
80 x 2 (2:14:59)
82.5 x 2 (2:16:61)

Back Squat:
20 x 5
65 x 3
110 x 3
130 x 3 (3:19:64)
160 x 5/4/3 @ 81% of 196kg (12:31:76)

Snatch Grip RDL:
110 x 3 (3:34:79)
136 x 3/3/3 (9:43:88)

* Notes:

- Fun day on the platform.  Not perfect but fun nevertheless.  The hang snatch was particularly enjoyable because I noticed myself getting faster under the bar while not having to pull the bar higher.  This is a very good thing!

- Back squats were fairly easy at 160kg.  I was slatted to lift 156kg but decided to squat the "rainbow" of bumpers and it worked out well.

2013JAN08 from Bison Barbell Club on Vimeo.

OVERLOAD - DAY 1, WEEK 2 (2013JAN07)

Hang Clean:
50 x 3/3
62.5 x 3/3
77.5 x 3
85 x 3 (3:3:3)
97.5 x 1 (seg 1) (1:4:4)
105 x 1 (1:5:5)
112.5 x 1 (1:6:6)
100 x 1 (seg 2) (1:7:7)
107.5 x 1 (1:8:8)
115 x 1 (1:9:9)
85 x 2 (2:11:11)
87.5 x 2 (2:13:13)
90 x 2 (2:15:15)

Front Squat:
70 x 3
100 x 3
115 x 3 (3:18:18)
130 x 3 (3:21:21)
139 x 5/4/3 @ 80% of 174kg (12:33:33)

Rack Power Jerk (D.E.):
50 x 2
75 x 10 x 2 (@ 20 sec @ 53% of 140kg)

Clean Grip RDL:
120 x 3 (3:36:36)
160 x 3/3/3 @ 81% of 196kg (9:45:45)

* Notes:

- Simple day.  Was fun doing the hang cleans and I felt faster with the second and third repetitions because I wasn't pulling/extending as high in the third pull.  Speed under the bar was the mantra for the day.  I was very pleased with my performance.  Front squats were easy.  I need to up the weight to 85% of my 1RM of 174kg.

- Dynamic-Effort Rack Power Jerks were easy too.  Felt progressively faster in the 6th-10th rounds; however, I tore my hand open and bled like a stuck pig.  Not good!

2013JAN07 from Bison Barbell Club on Vimeo.

LOAD - DAY 6, WEEK 1 (2013JAN05)

* Mock Meet *

Snatch:
45 x 3
57.5 x 3/3
72.5 x 2
85 x 1 (1:1:194)
90 x 1 (1:2:195)
97.5 x 1 (1:3:196)
105 x 1 (1:4:197)
107.5 x 1 (1:5:198)
115 x 1 (1:6:199)
120 x F (1:7:200)
122.5 x 1 (1:8:201)
127.5 x F/F (2:10:203)
135 x F/F (2:12:205)
136 x F (1:13:206)

* No 10 Minute Break *

Clean and Power Jerk:
20 x bar work
62.5 x 3/3
77.5 x 2
85 x 1 (1:14:207)
90 x 1 (1:15:208)
97.5 x 1 (1:16:209)
105 x 1 (1:17:210)
120 x 1 (1:18:211)
125 x F/1 (2:20:213)
132.5 x F/F (2:22:215)
135 x F (1:23:216)

* Notes:

- Started off feeling a little tight in the shoulders from yesterday's "pull" dominate workout.  After stretching and warming up, I felt great and ready to attack the weights.  All of my snatches up to 120kg were solid.  Little, if any, foot movement and I dropped quickly into the reception of each lift; however, things started getting ugly once I pushed pass the 122.5kg barrier.  For the life of me, I couldn't get myself to snap my wrists back quickly to set the weight overhead.  All of my lifts past 122.5kg were forward -- not finishing completely and anticipating the catch.  I'm so disappointed in myself!

- The clean and jerks were horrible.  I was exhausted by the time I reached 125kg, where I made my first miss.  I recovered with a successful second attempt at 125kg, but all the subsequent lifts were off.  I couldn't commit to dropping under the weight and I found myself pushing the weight forward.  Frustration is the only word I can use to describe my feelings at this moment without blasting my performance with expletives.

- What frustrates and confuses me the most is the fact that I'm taking attempts in the snatch which equal my attempts in the clean and power jerk.  WTFO?  Watch the video below and you'll see today's piss poor platform performance!

2013JAN05 from Bison Barbell Club on Vimeo.

LOAD - DAY 5, WEEK 1 (2013JAN04)

Block Snatch Pull:
20 x bar work
65 x 3
97.5 x 3 (3:3:160)
105 x 3 (3:6:163)
115 x 3 (3:9:166)
130 x 3/3/3 @ 88% of 147kg (9:18:175)

Pulling High and Hard!

Block Clean Pull:
105 x 3 (3:21:178)
112.5 x 3 (3:24:181)
122.5 x 3 (3:27:184)
140 x 3/3/3 @ 85% of 163kg (9:36:193)

Extending and shrugging down!

Front Squat (D.E.):
20 x bar work
50 x 3/3
70 x 3
90 x 10 x 2 (@20 sec @51% of 174kg)

2013JAN04 from Bison Barbell Club on Vimeo.

* Notes:

- Fairly light day but I felt slightly tired and weak from yesterday's snatch session.  Accordingly, I didn't push too hard with the weights today; instead, I focused mostly on form and technique.  I wanted to save as much strength for tomorrow's "mock meet".

- Still in love with the dynamic-effort days; although, racking the bar and resetting for the next round can become rather cumbersome.  Yet, it does provide a slight amount of rest/relief before the next set.  Again, I noticed the weight seemed lighter around set 6-7.  I believe this has more to do with finding the right groove in the range of motion than with strength.  Either way, they typically feel better or smoother by the 6-7th set.

LOAD - DAY 4, WEEK 1 (2013JAN03)

Snatch:
20 x bar work
50 x 3
57.5 x 3/3
72.5 x 2
85 x F/1 (2:2:142)
90 x 1 (1:3:143)
97.5 x 1 (1:4:144)
105 x 1 (1:5:145)
107.5 x 1 (1:6:146)
115 x 1 (1:7:147)
120 x 1 (1:8:148)

Snatch Pull:
115 x 3/3/3 (9:17:157)

Back Squat (D.E.):
20 x 5
75 x 3
100 x 10 x 2 (20 sec @ 51% of 196kg)

* Notes:

- Great workout which was nearly flawless.  The missed snatch at 85kg was due to prematurely trying to dive into the catch.  Otherwise, all my other lifts were successful, even with a slight forward step on a few.  Nevertheless, lifts aren't graded by aesthetics and how beautiful the lift is executed; instead, it's all based upon performance and I was very happy with mine today.

- Snatch pulls were easy and very high.  I felt exceptionally powerful; yet, the weight was fairly easy.  I'll be interested to see how the feel tomorrow when I take them from the blocks.

- Dynamic-Effort back squats went well, but I started to get a little winded towards the 6-7th set.  Nevertheless, I pushed through without any major issues.  I'm becoming a fan of the DE days because it provides a semi-rest/recovery day.

2013JAN03 from Bison Barbell Club on Vimeo.

LOAD - DAY 3, WEEK 1 (2013JAN02)

Session A:

Clean:
50 x 3
62.5 x 3
77.5 x 3
85 x 3 (3:3:85)
90 x 3 (3:6:88)
97.5 x 3 (3:9:91)
105 x 3 (3:12:94)
120 x 1 (seg 1) (1:13:95)
125 x 1 (1:14:96)
132.5 x 1 (1:15:97)
122.5 x 1 (seg 2) (1:16:98)
127.5 x 1 (1:17:99)
135 x F/1 (2:19:101)
100 x 2 (2:20:103)
102.5 x 2 (2:22:105)
105 x 2 (2:24:107)

* Notes:

- Cleans went extremely well until the miss at 135kg.  This was entirely due to a hiccup in focus and mental preparation -- I need to clear my mind and execute with purpose.  Instead, my head started wondering and the lift was botched!  The second attempt went well even with a slight pause at the bottom.

Session B:

Rack Power Jerk:
50 x 3
62.5 x 3
77.5 x 3
85 x 3 (3:27:110)
90 x 3 (3:30:113)
97.5 x 3 (3:33:116)
105 x 3 (3:36:119)
120 x 1/1/1 @ 85% of 140kg (3:39:122)
105 x 1/1/1 @ 75% of 140kg (3:42:125)
112 x 1/1/1 @ 80% of 140kg (3:45:128)

Clean Pull:
110 x 3 (3:48:131)
130 x 3/3/3 (9:57:140)

* Notes:

- Superb workout.  The rack power jerks went extremely well and I felt myself getting stronger and faster as the repetitions progressed.  I decided to reel back on the power jerks at 120kg and refrain from going past 85% of my current clean and jerk.  It paid off well, as I made every lift powerfully; thereby, building confidence under the bar.  The subsequent lifts at 105kg and 112kg were ridiculously easy.

- Clean pulls were another story.  Nothing seemed to click in the movement and I found myself constantly trying to find balance over the mid-foot.  Next time, I made include the clean pull immediate after the clean, in hopes of correcting this flaw.

 

2013JAN02 from Bison Barbell Club on Vimeo.

LOAD - DAY 2, WEEK 1 (2013JAN01)

Power Snatch:
45 x 3
57.5 x 3/3
65 x 3
72.5 x 3
85 x 3 (3:3:45)
90 x 1 (seg 1) (1:4:46)
97.5 x 1 (1:5:47)
105 x F/1 (1:7:49)
92.5 x 1 (seg 2) (1:8:50)
100 x 1 (1:9:51)
107.5 x 1 (1:10:52)
77.5 x 2 (2:12:54)
80 x 2 (2:14:56)
82.5 x 2 (2:16:58)

Back Squat:
20 x 5
62.5 x 3
107.5 x 3
125 x 3 (3:19:61)
145 x 3/4/5 @ 80% of 180kg (12:31:73)

Snatch Grip RDL:
100 x 3 (3:34:76)
130 x 3/3/3 @ 80% of 161kg (9:40:82)

* Notes:

- Second day of "load week" and the workout felt fairly well.  Missed a 105kg snatch due to lack of mental focus, but recovered quickly with a successful second attempt.  Noticing that several of the power snatches are being pulled a little too far backwards in an attempt to correct a lack of sufficient wrist turnover.  Caused some elbow and shoulder instability with the over-extension.

- Back squats were a breeze and I look forward to getting after them again with heavier weights.

 

2013JAN01 from Bison Barbell Club on Vimeo.

LOAD - DAY 1, WEEK 1 (2012DEC31)

Power Clean:
55 x 3
62.5 x 3/3
77.5 x 3
85 x 3* (3:3:3)
97.5 x 1 (seg 1) (1:4:4)
105 x 1 (1:5:5)
112.5 x 1 (1:6:6)
100 x 1 (seg 2) (1:7:7)
107.5 x 1 (1:8:8)
115 x 1 (1:9:9)
85 x 2 (2:11:11)
87.5 x 2 (2:13:13)
90 x 2 (2:15:15)

Rack Power Jerks (D.E.):
50 x 3
75 x 10 x 2 (20 sec @ 53% of 140kg)

Front Squat:
70 x 3
97.5 x 3
112.5 x 3 (3:18:18)
128 x 3/4/5 @ 80% of 160kg (12:30:30)

Clean Grip RDL:
130 x 3 (3:33:33)
137 x 3/3/3 @ 70% of 196kg (9:42:42)

Good Morning:
20 x 3 x 8

* Notes:

- Nice return to the platform with little struggle with any of the movements.  Slowly trying to reintroduce myself after the deload of the previous week.  Will start working between 70-80% for the load week and increase by 5-10% in the overload week.

- Rack power jerks were done via dynamic effort (D.E.).  75kg felt light initially and once I got to the 6th set it was considerably lighter and I felt myself getting faster under the bar.

- Second rep at 85kg power cleans were a failed lift due to clipping my weightlifting belt.

- I'm a little disappointed in my front squats because I failed to calculate the 1RM correctly.  I should have gone to 139kg, as 160kg x 3 = 174kg 1RM.  Instead, I calculated for a 1RM of 160kg.  Shit!

 

2012DEC31 from Bison Barbell Club on Vimeo.