UNLOAD - DAY 1, WEEK 3 (2013FEB28)

Press:
40 x (5)2
47 x 5 (5:5:5)
51 x 5 (5:10:10)
55 x (5)3 (15:25:25)

Banded Rack Clean Extension:
*H1TP - on block*
70 x 3 Purple
90 x 3 (3:28:28)
100 x (5)3 (15:43:43)
110 x (5)2 (10:53:53)

Snatch Deadlift + Snatch Grip RDL:
60 x (1+5)
80 x (1+5) (6:59:59)
90 x (1+5)3 (18:77:77)

* Notes:

- Zzzzzz.  That's exactly how I felt today.  I'm tired and unloading is a welcome treat.  Nothing too extreme considering this is the start of my "unload week".  There's a significant drop with intensity and volume this week and I can tell my body needs the rest.  I felt slow and sluggish throughout today's workout and the weights felt exceptionally heavy.  Wondering if taking an additional day off would have better served me, vice training today?

OVERLOAD - DAY 6, WEEK 2 (2013FEB26)

Push Press:
40 x (5)2
50 x 5
70 x 3
80 x 3
88 x 1 (1:1:324)
95 x 1 (1:2:325)
102 x 1 (1:3:326)
108 x 1 (1:4:327)
114 x 1 (1:5:328)
110 x 1 (1:6:329)
115 x F (1:7:330)
110 x (1)3 (3:10:333)
105 x (1)3 (3:13:336)
100 x (1)3 (3:16:339)

Rack Banded Clean "Pocket" Extension:
*H2TP*
70 x 5
120 x 3 Purple (3:19:342)
140 x 3 Purple (3:22:345)
150 x 3 Purple (3:25:348)
160 x (3)4 Purple (12:37:360)

Clean Deadlift + Clean Grip RDL:
70 x 1+3
120 x (1+5)4 (24:61:384)

* Notes:

- Finally!  The week is over and I'm ready to rest and recoup from all the volume over the past three weeks.  Yes, three weeks, vice two, because I extended the period from "reload" to "overload" by one additional week.  Thus, I'm completely spent.  I'll spend the next 6 workouts (8-10 days) unloading my volume and intensity to regain some momentum in my workouts.  Today, I felt sluggish and tired -- even with a double shot of espresso pumping through my veins, it just wasn't enough.  It's all finally caught up to me and rest is the best prescription.

OVERLOAD - DAY 5, WEEK 2 (2013FEB25)

ATG DEEP Paused Back Squats!

12" Block Snatch + Overhead Squat:
50 x (1+1)3
70 x (1+1)2
80 x (1+1)1 (2:2:268)
90 x (1+1)1 (2:4:270)
95 x (1+1)1 (2:6:272)
100 x (1+1)1 (2:8:274)
105 x (1+1)5 (10:18:284)

12" Block Snatch:
110 x (1)3 (3:21:287)
115 x (1)2 (2:23:289)
120 x (F)2 (2:25:291)
110 x (F)2 (2:27:293)

12" Block Power Snatch:
80 x (1)10 @20 sec (10:37:303)

Paused Back Squat:
70 x (5)2
90 x 3
110 x 3
130 x (3)5 (15:52:318)
130 x 5 (5:57:323)

* Notes:

- Late start with working out due to home maintenance issues.  I'm not use to working out at 4:00 p.m., and I was hungry and exhausted before the workout began.  The block snatch work went fairly well, making most of my lifts up until 120kg.  Thereafter, things started to dwindle and I knew it was time to call it quits.

OVERLOAD - DAY 4, WEEK 2 (2013FEB24)

Clean + Push Press + Squat Jerk:
40 x (1+1+1)4
50 x (1+1+1)3
70 x (1+1+1)3
80 x (1+1+1)2
90 x (1+1+1)2 (6:6:220)
90 x (1+1+F)1 (2:8:222)
90 x (1+1+1)1 (3:11:225)

Clean + Squat Jerk:
105 x (1+1)2 (4:15:229)
110 x (1+1)1 (2:17:231)
110 x (1+F)1 (1:18:232)
110 x (1+1)1 (2:20:234)
115 x (1+1)2 (4:24:238)
118 x (1+1)1 PR (2:26:240)
120 x (1+1)1 PR (2:28:242)
123 x (1+1)1 PR (2:30:245)

Front Squat:
70 x 3
110 x 3 (3:33:248)
125 x 3 (3:36:251)
130 x 3 (3:39:254)
135 x 3 (3:42:257)
140 x (3)3 (9:51:266)

* Notes:

- Great day on the platform with three consecutive PRs in the clean and squat jerk.  The 123kg felt fairly easy and I look forward to doing this particular movement again.

OVERLOAD - DAY 3, WEEK 2 (2013FEB22)

Trying not to fart!

Zydrunas Press:
20 x 5/5
40 x 5
50 x 5 (5:5:167)
60 x 3 (3:8:170)
65 x 3 (3:11:173)
66 x 3 (3:14:176)
67 x 3 (3:17:179)
68 x (3)3 (9:26:188)

Squat Jerk:
50 x 3
70 x 3
80 x 3
86 x 3 (3:29:191)
91 x 3 (3:32:194)
95 x 1 (1:33:195)
100 x 1 (1:34:196)
105 x 1 (1:35:197)
108 x 1 (1:36:198)
111 x F/1 (2:38:200)
114 x 1 (1:39:201)
117 x 1 PR (1:40:202)

Halting Snatch Deadlift:
70 x 3
90 x 3 w/2 sec pause (3:43:205)
120 x 3 w/2 sec pause (3:46:208)
125 x 3 w/2 sec pause (3:49:211)
130 x 3 w/2 sec pause (3:51:214)

* Notes:

- Tough workout today.  I had to stop the workout due to my torn hand.  Trying to execute pulls was miserable -- call me a big pussy -- I could give a shit.  My hand hurts, even with straps.  Therefore, I cut out the halting clean deadlifts and ended the workout.  Ideally, I wanted the volume near 70+ reps today but that just didn't happen.  Shit!

- Zydrunas press was tough today.  It might have something to do with all the shoulder emphasis as of late, and I'm thoroughly looking forward to next weeks "unloading".  I only have three more days left on the "overload" phase, hopefully, I can make the most out of the remaining days.

- Squat jerks?  Right?  Who would have thought to do squat jerks but they were a lot of fun.  I decided on these because it didn't cause a lot of stress on my hands, so it worked for the better.  I managed to successfully squat jerk 117kg and it was super easy.  I may have to take the next couple of weeks and try to hone this particular movement.  It's a lot of fun to do, especially if you make the lift.

2013FEB22 from Bison Barbell Club on Vimeo.

OVERLOAD - DAY 2, WEEK 2 (2013FEB21)

6" Block Snatch Extension + 6" Block Snatch + Overhead Squat:
20 x bar work
45 x (1+1+1)3
70 x (1+1+1)1
80 x (1+1+1)3 (9:9:96)
85 x (1+1+1)3 (9:18:105)
93 x (1+1+1)3 (9:27:114)
99 x (1+1+1)3 (9:26:123)
106 x (1+1+1)3 (9:45:132)

6" Block Snatch Extension + 6" Block Snatch:
110 x (1+1)3 (6:51:138)
113 x (1+1)2 (4:55:142)
113 x (1+F)3 (3:58:145)

6" Block Snatch:
100 x 1 (1:59:146)
105 x 1 (1:60:147)
110 x 1 (1:61:148)
115 x 1 (1:62:149)
120 x F (1:63:150)

Paused Back Squat:
75 x 5
115 x 3
135 x 3 @ 2sec (3:66:153)
140 x 3 @ 2sec (3:69:156)
145 x 3 @ 2sec (3:72:159)
150 x 3 @ 2sec (3:75:162)

* Notes:

- Gnarly workout.  Complexes were a bitch and throughout the whole process I managed to rip my hand open!  I'm so pissed at myself because I've been diligent in taking good care of my hands!  Filing, clipping, sanding, moisturizing -- all for naught.

- Snatch work was a lot of fun today.  I found myself very quick under the bar, but after tearing my hand open, I became hesitant under the bar -- call me a giant pussy, but the "sting" was distracting.

- I wasn't exactly sure of the type of back squat I was going to do today, and ultimately ended with paused back squats with a two second hold in the bottom position.  These were great because it help me focus on staying tight in the bottom by maintaining a rigid torso.  I was pleasantly surprised to have walked away with 150kg x 3.

- I'm also pleased with the amount of volume in today workout.  75 repetitions is fairly high and I'm hoping to continue throughout the remainder of the week.

OVERLOAD - DAY 1, WEEK 2 (2013FEB20)

6" Block Clean Extension + 6" Block Clean + Push Press + Split Jerk:
50 x (1+1+1+1)3
70 x (1+1+1+1)3
90 x (1+1+1+1)3 (12:12:12)
100 x (1+1+1+1)3 (12:24:24)
105 x (1+1+1+1)3 (12:36:36)

6" Block Clean Extension + 6" Block Clean + Push Press:
110 x (1+1+1)3 (9:45:45)
115 x (1+1+1)2 (6:51:51)
115 x (1+1+F)1 (2:53:53)
115 x (1+1+1)1 (3:56:56)
120 x (1+1+F)1 (2:58:58)
120 x (1+1+1)1 PR (3:61:61)
120 x (1+1+F)1 (2:63:63)

Banded Reverse Front Squat + Banded Jerk Drive:
* H4TP *
20 x bar work
70 x (1+1)3 Purple
107 x (3+3)2 Purple (12:75:75)
107 x (3+2)1 Purple (5:80:80)
107 x (3+2)1 Purple (5:85:85)
112 x (1+1)1 Purple (2:87:87)

* Notes:

- Ball-buster day!  I'm spent!  All the combination/complex work had me completely drained -- not to mention the reverse banded front squats which were a murder-fucker.  The volume was incredibly high and it should stay this way throughout the remainder of the week.  Already, I'm looking forward to "unloading" next week.  I'm physically smoked and ready to eat and rest.

 

2013FEB20 from Bison Barbell Club on Vimeo.

LOAD - DAY 6, WEEK 1 (2013FEB18)

Snatch Deadlift + 18" Block Snatch Extension:
50 x 3+3
90 x 3+3 (6:6:327)
110 x 3+3 (6:12:333)
130 x (3+3)4 (24:36:357)

Clean Deadlift + 18" Block Clean Extension:
140 x 3+3 (6:42:363)
160 x (3+3)4 (24:66:387)

Zydrunas Press (D.E.):
*H1TP*
20 x bar work
40 x 5
47 x (3)10 @ 30 sec (30:96:417)

* Notes:

-  Mediocre day on the platform.  I'm glad tomorrow is a scheduled day of rest.  The snatch deadlift and clean deadlift combinations weren't terrible hard, but seemed to lack "punch".  Not sure exactly how to describe it, but they could have been more explosive and snappy!  Either way, I'm happy the day is over.

-  Plus, in reviewing the total repetitions for the day, 96 reps is fairly high; although, the Zydrunas presses weren't too challenging at 47kg but they did start to cause a little fatigue towards the 7th interval.  Next time, I plan on increasing the weight to 51kg.  Hopefully, I can make all the repetitions.

-  In closing, the week went well.  I finished out with 417 repetitions -- higher than any of the previous weeks and I plan on trying to top that figure for the next week.  Afterwards, the plan is to drastically reduce the volume in the third week -- probably by 70% of the average volume of the first two weeks.

LOAD - DAY 5, WEEK 1 (2013FEB17)

Snatch:
50 x 3/3
70 x 2
80 x 1 (1:1:262)
85 x 1 (1:2:263)
90 x 1 (1:3:264)
95 x 1 (1:4:265)
100 x 1 (1:5:266)
105 x F/1 (2:7:268)
110 x F/1 (2:9:270)
115 x 1 (1:10:271)
120 x 1 (1:11:272)
125 x F/F (2:13:275)
115 x F/1 (2:15:277)
120 x F/1 (2:17:279)
125 x F/F (2:19:281)

Back Squat + Partial Bottom Back Squat (D.E.):
20 x (1+1)5
70 x (1+1)3x2
100 x (1+1)2
120 x (1+1)2x10 @ 3sec (40:59:321)

* Notes:

- Not a stellar workout today.  Snatches were atrocious and I felt slow under the bar.  What can I attribute this lackluster performance to besides my inability to snap myself down and under the bar quickly?  I suppose we all are prone to the occasional lackluster performance; but, in hindsight, it could have been a lot worse.

- The back squat + partial bottom back squat done in a dynamic effort fashion was brutal.  Honestly, I wanted to quit around the fourth interval.  The repetitions were done by going down into the bottom of a full squat, ascending up half way, returning to the bottom and explosively driving up into the starting position. This was terribly hard towards the final intervals and I'll question doing them again in the future.  It sucked -- bad!  What the hell was I thinking?

LOAD - DAY 4, WEEK 1 (2013FEB16)

Clean + Front Squat + Push Press:
50 x (1+1+1)3
70 x (1+1+1)3
90 x (1+1+1)3 (9:9:200)
95 x (1+1+1)3 (9:18:209)
100 x (1+1+1)3 (9:27:218)
105 x (1+1+1)3 (9:36:227)
110 x (1+1+1)3 (9:45:236)

Clean + Front Squat:
115 x (1+3)2 (8:53:244)
120 x (1+3)2 (8:61:252)
125 x (1+3)2 (8:69:261)

* Notes:

- Fairly good workout today at Maximum Performance.  However, the gym was crowded with both weightlifters, CrossFitters and regular gym-goers, so I decided on simplifying my workout with the above complexes.  The clean + front squat + push press combination was fun.  Zero misses made it that much better.  I should have ventured further and made attempts at 115kg but my shoulder were still a bit sore from the Zydrunas press two days ago.

- Therefore, I opted to switch to clean + front squat, which worked out well.  Hitting triple front squats after the clean wasn't very difficult.  Matter of fact, I had a few sets where I sat in a dead stop in the receiving position both after the clean and at the bottom of the front squat, giving indication that weight wasn't a big of a factor.  Regardless, I did manage to obtain a fairly descent amount of volume in a short amount of time.  Thus, I'll consider today's workout a success.

LOAD - DAY 3, WEEK 1 (2013FEB14)

Owning 160kg in the Rack Clean Extension.

Zydrunas Press:
*H1TP*
20 x 5/5/5
40 x 5
50 x 3
60 x 3
65 x 3 (3:3:122)
67.5 x 3 (3:6:125)
70 x 3 (3:9:128)
72.5 x 3 (3:12:131)
75 x 2/F (2:14:133)
78 x 1 (1:15:134)
62.5 x 5/4/3 (12:27:146)
65 x 2 (2:29:148)
67.5 x 1 (1:30:149)

Rack Clean Extension:
* H2TP *
70 x 3
110 x 3 (3:33:152)
130 x 3 (3:36:155)
140 x 3 (3:39:158)
150 x 3 (3:42:161)
160 x 3/3/3/3 (12:54:173)

Snatch High Pull:
60 x 3
80 x 3 (3:57:176)
100 x 3/3 (6:63:182)
110 x 3/3 (6:69:188)
120 x 3 (3:72:191)

* Notes:

- Great workout today.  Love the Zydrunas Press.  It's extremely challenging but makes you focus on driving the bar up with the shoulders and triceps while concentrating on the timing necessary to push your head through the press.  It's freaking awesome and now one of my favorite exercises for the shoulders, triceps, and developing an aggressive lockout in the press.  I maxed out at 78kg which is weak as hell but it's 60% of my snatch.  As such, I decided to wave down to 80% of 78kg and start waving back up for some added volume -- good decision on my part as the 65kg for 5 was crazy easy!

- Rack clean extensions were a walk in the park and I felt BISON STRONG pulling on 160kg for triples; albeit, this was from a rack which removed the earlier (1st pull) phase of the lift.  But, I'm happy nonetheless.  Furthermore, the Castro Bar from Rogue is holding up very well to the abuse from the rack.  Even with 160kg, it snaps back as straight as an arrow, which is promising!

- Snatch high pulls were done focusing on extending from the toes to the shoulders through the final stage of the 3rd pull.  I got the barbell up fairly high (low to mid chest) but found myself subtly reverting back to the Chinese snatch pulls -- this is a "no, no".  Therefore, I decided not to push past 120kg.  Either way, today was a fun and enjoyable day on the platform.  I'm looking forward to tomorrows scheduled day or rest and the new toys which are scheduled to arrive!!!

LOAD - DAY 2, WEEK 1 (2013FEB13)

Happy Birthday Jared!

Chowing down in KC.

Snatch + Hang Snatch:

50 x 3+3

70 x (1+1)2

80 x 1+1 (2:2:76)

85 x 1+1 (2:4:78)

Snatch + Overhead Squat:

85 x (1+2)3 (9:13:87)

92 x (1+1)4 (8:21:95)

100 x (1+1)4 (8:29:103)

107 x (1+1)2 (4:33:107)

Reverse Back Squat:

20 x bar work

70 x 3

100 x 3

120 x 3/3/3 (9:42:116)

130 x 3 (3:45:119)

* Notes:

- First and foremost, I need to wish my oldest son, Jared, a very Happy Birthday.  He turns 21 today!  I miss you and hope to see you again soon.  Have a tall pint of Guiness for me!

- Rushed to get through the workout today.  Had a few errands to run and tried to get this done before I ran out of time, which I did.  I started off wanting to knock out some snatch + hang snatch complexes but my hand started to tear open again; therefore, I opted to switch over to a complex of snatch + overhead squats.  It went fairly well, but due to time constraints I couldn't push past 85% of my max snatch.  In hindsight, I should have continued with the snatch complex and done the reverse back squats at a later time.

- Speaking of reverse back squats, these little bastards were terribly difficult.  Having to generate enough force to break the bar off the rack pins took every ounce of energy I could muster.  Furthermore, I found myself wanting to shift my weight forward (onto the ball of my feet) in an attempt to dynamically start the lift -- bad freaking idea as it placed too much stress on the low back.  After reexamining my stance and general position under the bar, I focused on driving my heels down into the floor while lifting up my chest -- it worked wonders, as it enabled me to complete 130kg x 3.  If I had more time, I would have pressed on with higher weights but maybe this is a blessing in disguise?

LOAD - DAY 1, WEEK 1 (2013FEB12)

140kg x 2... new PR!

Clean + Push Press:
50 x 3+3
60 x 3+3
70 x 3+3
86 x (1+1)3 (6:6:6)
91 x (1+1)3 (6:12:12)
96 x (1+1)3 (6:18:18)
101 x (1+1)2 (4:22:22)
106 x (1+1)2 (4:26:26)
111 x (1+1)2 (4:30:30)
116 x 1+F (1:31:31)
116 x 1+1 PR (2:33:33)
116 x 1+F (1:34:34)
116 x 1+1 PR (2:36:36)

Banded Reverse Front Squat + Banded Jerk Drive:
20 x bar work
70 x (3+3) Purple
105 x (3+3)3 Purple (18:54:54)
110 x (2+4)2 Purple (12:66:66)

Reverse Front Squat:
130 x 3 (3:69:69)
135 x 3 (3:72:72)
140 x 2/F PR (2:74:74)

* Notes:

- Felt like a rockstar towards the end of this workout.  The banded reverse front squat + banded jerk drive complex was a bitch, but made my subsquent attempts in the reverse front squats a breeze.  I had a great time grinding these bastards out!  Trying my best to get BISON STRONG!

- The clean + push press weren't exceptionally great.  I should have rested a little longer with the 116kg attempts, but there is always tomorrow.  Nevertheless, I'll consider today's workout a success!

2013FEB12 from Bison Barbell Club on Vimeo.

RELOAD - DAY 6, WEEK 5 (2013FEB10)

Push Press:
50 x 3/3
70 x 3
85 x 3 (3:3:311)
90 x 3 (3:6:314)
95 x 3 (3:9:317)
100 x 3 (3:12:320)
105 x 1/1/1 (3:15:323)
110 x 1 (1:16:324)
115 x 1 (1:17:325)
120 x 1 PR (1:18:326)
125 x F/F/F (3:21:329)

Snatch Deadlift + Hang Snatch Extension (Alternated With)
Clean Deadlift + Hang Clean Extension:
Sn: 90 x (1+1)3 (6:27:335)
Cl: 120 x (1+1)3 (6:33:341)
Sn: 100 x (1+3)2 (8:41:349)
Cl: 140 x (1+3)2 (8:49:357)
Sn: 110 x (1+2)2 (6:55:363)
Cl: 150 x (1+2)2 (6:61:369)

* Notes:

- Thanks to Aaron Akins of for allowing our weekend weightlifting group to meet up and lift at Maximum Performance today.  We had a solid showing with AJ Redzensky, Jonathan Schleicher, Ian Moore, Steve Charland, and Brice Trudo.  Furthermore, I somehow managed to PR a 120kg push press.  I made three attempts at 125kg and they progressively got better but not quite good enough to finish the final three inches of the press to lockout the weight.  It will come in due time.  I'm still trying to develop the necessary strength and technique on this troublesome movement.

- I tried something new today and it worked like a charm.  I believe it will work even better if I run two separate bars at the same time, but I wanted to wave back and forth between the snatch deadlift + hang snatch extension and the clean deadlift + hang clean extension.  The reasoning was to practice both hand positions for pulling while maximizing on my time.  This resulted in making my snatch deadlifts ridiculously easy due to the heavier clean deadlifts.  Therefore, next time, I plan on running two bars and I'll give updates on it's effectiveness.

RELOAD - DAY 5, WEEK 5 (2013FEB09)

Looking Asian under 120kg!

Snatch:
20 x bar work
50 x 3/3
70 x 3
90 x 2 (2:2:258)
95 x 1 (1:3:259)
100 x 1 (1:4:260)
105 x 1 (seg 1) (1:5:261)
110 x 1 (1:6:262)
115 x F/F (2:8:264)
105 x 1 (seg 2) (1:9:265)
110 x F/1 (2:11:267)
115 x 1 (1:12:268)
120 x F/F (2:14:270)
110 x 1 (seg 3) (1:15:271)
115 x 1 (1:16:272)
120 x 1 (1:17:273)
125 x F/F (2:19:275)
115 x 1 (seg 4) (1:20:276)
120 x 1 (1:21:277)
125 x F/F (2:23:279)

Back Squat (D.E.):
20 x 5
70 x 5
100 x 5
120 x 10 x 3 @ 30 sec (30:53:309)

* Notes:

- Double misses in the snatch at 115kg, 120kg, and 125kg; however, waving back by 10kg and working up to higher weights worked wonders.  I had a freaking great time on the platform today.  It was a blast and I haven't felt this kind of energy and enthusiasm in a long while.  Hopefully, it will continue throughout the remainder of this cycle.

- Dynamic Effort back squats were a challenge towards the later sets.  My legs were a bit tight but "springy" from yesterday's dynamic effort reverse front squat.  They were sore but firing well; hence the above average performance in the snatch and being able to increase my D.E. back squat by 1 rep per interval -- resulting in 10 extra reps.

2013FEB09 from Bison Barbell Club on Vimeo.

RELOAD - DAY 4, WEEK 5 (2013FEB08)

Attempting 120kg push press.

Clean + Push Press:
50 x 3+3
50 x (2+1)3
70 x (2+1)2
85 x (2+1) (3:3:193)
90 x (2+1) (3:6:196)
95 x (2+1) (3:9:199)
100 x (2+1) (3:12:202)
105 x (2+1) (3:15:205)
110 x (2+1) (3:18:208)
115 x (2+1) (3:21:211)
120 x (2+F) (3:24:214)
105 x (1+1)3 (6:30:220)
110 x (1+1)3 (6:36:226)

Reverse Front Squat (D.E.):
80 x 3
105 x 10 x 3 @ 30 sec (30:66:256)

* Notes:

- Clean and push presses went fairly well today -- even PR'd at 115kg.  I was very close at 120kg but just couldn't finish out the last couple inches of the press.  Hence, more work is required in the press/triceps development.  It will come in due time.

- The reverse front squats (a.k.a. front squats from the bottom of a rack) were insane!  I should have stayed with a 2 rep scheme but decided at the last minute to change my format to 3 reps every 30 seconds.  Bad idea, as I nearly shit myself in the last two sets.  105kg soon felt like 150kg!  It freaking hurt and my legs are completely destroyed, along with my low back.  I thought about trying a few hang cleans following the reverse front squats -- my body refused.  Yikes!

- I need to add that I tore my hand open today.  I've been diligent in taking care of my hands (i.e. shaving, filing, moisturizing, etc...) but shit happens, and it definitely affects your performance on the platform.  Good thing I was using my black Uesaka barbell because it was a bloody mess when I finished.  Take a look:

Pussy hands!

RELOAD - DAY 3, WEEK 5 (2013FEB06)

Why is this so eff'ing heavy?

Push Press:
20 x bar work
50 x 5/5
60 x 5
65 x 3
70 x 3
85 x 3 (3:3:115)
90 x 3 (3:6:118)
95 x 3 (3:9:121)
100 x 2/F (2:11:123)
100 x 1/F (1:12:124)
90 x 2/2/2/2/2 (10:22:134)

Halting Snatch Deadlift + Snatch Extension + Snatch High Pull:
60 x 1+1+1
80 x (1+1+1)2 (6:28:140)
95 x (1+1+1)2 (6:34:146)
110 x (1+1+1)3 (9:43:155)

Halting Clean Deadlift + Clean Extension:
110 x (2+2)2 (8:51:163)
130 x (2+2)3 (12:63:175)

Rack Banded Clean Pull:
* on low block *
90 x 3 + Purple
100 x 3 + Purple (3:66:178)
110 x 3 + Purple (3:69:181)
130 x 3 + Purple (3:72:184)
140 x 3 + Purple (3:75:187)
160 x 3 + Purple (3:78:190)

* Notes:

- Rack banded clean pull were done while standing on blocks utilizing rack holes 2 on pillars of power.

- Long workout and I'm glad it's over.  The push presses were tough.  My grip starts to fail after receiving the bar on the shoulders, which cascades into less than desirable positioning for the presses.  I know -- stop being a pussy and just press the eff'ing weight.  Check.

- I decided to run some combination moves to increase the volume in today's workout.  Thus, the halting snatch deadlift (which was held for three seconds at the knees), then snatch extensions, and finally finishing out with the snatch high pull.  I didn't go extremely heavy but it wasn't necessary as the high pulls were a challenge.

- The rack banded clean pulls were a monster but fun.  It took awhile to figure out the proper placement of the bar on the rack but once it was accomplished -- it was ON!  I had fun doing these and now my traps are on FIRE!

RELOAD - DAY 2, WEEK 5 (2013FEB05)

Fighting 120kg!

Snatch:
40 x 3/3
50 x 3
70 x 3
80 x 3 (3:3:67)
90 x 3 (3:6:70)
95 x 3 (3:9:73)
100 x F/1/1/1 (4:13:77)
105 x 1/1/1 (3:17:80)
110 x 1/1/F/F/1 (5:22:85)
115 x F/1 (2:24:87)
120 x F/1/F/F (4:28:91)
100 x F/F/1 (3:30:94)

Back Squat:
20 x 5
70 x 3
100 x 3
120 x 3 (seg 1) (3:33:97)
140 x 3 (3:36:100)
150 x 3 (3:39:103)
125 x 3 (seg 2) (3:32:106)
145 x 3 (3:35:109)
155 x 3 (3:38:112)

* Notes:

- Okay day on the platform.  Nothing spectacular but descent.  Snatches felt great up to 105-110kg.  120kg was a pain in the ass - I just wasn't connecting with the bar.  Wrist turn over was slow and then my mind started to run -- completely eff-ing up my oodle-loop.

- Back squats were hard!  Why?  Maybe due to the 125kg reverse front squats from yesterday.  My hips are tender and tight today - even after a lot of stretching and mobilization.

- I'm a bit disappointed in today's volume of 38 reps.  I was hoping to get up to 50 but I ran out of time to complete my workout, as I wanted to return to knocking out a few hang snatches after my back squats.  I suppose there is always tomorrow.

RELOAD - DAY 1, WEEK 5 (2013FEB04)

Heavy weight with a light weight.

Clean + Press:
50 x 3+3
60 x 3+3
70 x 3+3
84 x 3+3 (6:6:6)
98 x 3+3 (6:12:12)
112 x 1+F (1:13:13)
112 x 1+1 (2:15:15)
112 x (1+F)2 (2:17:17)
91 x 3+3 (6:23:23)
105 x (1+1)3 (6:29:29)
108 x (1+1)2 (4:33:33)
108 x 1+F (1:34:34)
108 x 1+1 (2:35:35)
112 x 1+F (1:37:37)

Clean and Jerk:
119 x (1+1)3 (6:43:43)

Reverse Front Squat:
70 x 3
90 x 3
110 x 3 (3:46:46)
115 x 3 (3:49:49)
120 x 3 (3:52:52)
125 x 3 (3:55:55)

Hang Clean:
70 x 3
85 x 3/3/3 (9:64:64)

* Notes:

- Push presses are a mother-effing-bitch!  Nevertheless, I did manage to clean and push press 112kg.  I'm fairly happy about that, but I'm more excited about my 125kg x 3 reverse front squat.  I felt amazingly strong out of the hole and my torso angle didn't change throughout the movement!

- After completing the reverse front squats, I decided to play around with some hang cleans.  They were simply too easy at 85kg.  I felt fast under the bar and deep in the squat.  I'm going to incorporate more of this -- heavy squatting, then speed work -- into my program in the next month.  It felt great!

DELOAD - DAY 5, WEEK 4 (2013FEB03)

Grinding at 117kg!

Snatch:
45 x 4
55 x 3
68 x 2
78 x 1 (1:1:203)
84.5 x 1 (1:2:204)
91 x 1 (1:3:205)
104 x F/1 (2:5:207)
110.5 x F/F/F (3:8:210)
104 x F/F (2:10:212)
91 x 1/1 (2:12:214)
104 x 1 (1:13:215)
110.5 x 1 (1:14:216)
117 x 1 (1:15:217)
123.5 x F/F (2:17:219)
110.5 x 1 (1:18:220)

126kg

Clean and Jerk:
50 x 3
60 x 2
84 x 1 (1:19:221)
91 x 1 (1:20:222)
98 x 1 (1:21:223)
105 x 1 (1:22:224)
112 x 1 (1:23:225)
119 x 1 (1:24:226)
126 x F/1 (2::26:228)

* Notes:

- Today was one of those days better spent off the platform.  I should have taken the day off but wanted to finish out the deload week with a "semi-mock-meet" focusing on the two classic lifts -- what a horrible decision.  I was so frustrated and disgusted with myself that I wanted to sell my equipment and take up another sport.  The snatches were a big pain in the ass -- nearly every lift was forward because my body decided to forget all about finishing the pull.  It was horrendous!

- By the time I reached the clean and jerks I was mentally and physically exhausted.  I just wanted the madness to end.  Nothing felt right with the clean and jerks.  My hips were tight and my legs felt like they were injected with concrete!  Slow and stiff!?!?

DELOAD - DAY 4, WEEK 4 (2013FEB01)

Snatch + Overhead Squat:
20 x bar work
50 x (3+3)2
65 x 3+3
78 x (1+1)3 (6:6:153)
84.5 x (1+1)3 (6:12:159)
91 x (1+1)3 (6:18:164)

Snatch Extension:
104 x 3 (3:21:167)
110.5 x 3/3/3/3 (12:33:179)
117 x 3 (3:36:182)

Back Squat (D.E.):
20 x bar work
70 x 3
100 x 3
120 x 10 x 2 (20:56:202)

* Notes:

- Fun day on the platform.  Had a good friend, Josh Deschenes, drop by to lift.  Even though we both did our own separate workouts, it was nice to have some company.  However, he did join me in the dynamic-effort back squats.  Brutal!

- Snatch + Overhead Squats (OHS) were novel and enjoyable.  I haven't done a "traditional" overhead squat in a long time, aside from the normal OHS you would perform while recovering from a snatch.  It was fun, and training lately -- even though I'm in a deload week -- has been a breath of fresh air.

- Adding complexes to my program definitely helps in capitalizing on my time, and provides added intensity and volume to my workouts.  It gives me the most bang for my weightlifting buck.  Consider this, today's workout was done in 45 minutes -- this makes me happy, happy because it gives me more time to eat and recover.