RUSSIAN MODIFIED TRAINING - DAY 1A, WEEK 5 (2013MAR31)

125kg Hang Snatch PR!

Snatch Deadlift + Hang Snatch:
20 x bar work
50 x (1+3)2
70 x (1+1)2
83.5 x (1+1)2 (4:4:4)
95 x (1+1)2 (4:8:8)
102.5 x (1+1)2 (4:12:12)
107.5 x (1+1)2 (4:16:16)
112.5 x (1+1)2 (4:20:20)
117.5 x (1+1)1 (2:22:22)
122.5 x (1+1)F x 3 (6:28:28)
125 x (1+1)1 (2:30:30) PR

Snatch High Pull:
115 x 3 (3:33:33)
120 x (3)2 (6:39:39)
125 x (3)2 (6:45:45)

* Notes:

- Awesome workout today.  Happy Easter!  Managed to hang snatch 125kg for a new PR!  Very pleased with my performance, and I'm looking forward to tomorrow's workout!

RUSSIAN MODIFIED TRAINING - DAY 4B, WEEK 4 (2013MAR29)

2013MAR29 from Bison Barbell Club on Vimeo.

Rack Power Jerk:
20 x bar work
50 x (3)2
75 x 3
90 x 3 (3:3:310)
105 x 3 (3:6:313)
112.5 x 3 (3:9:316)
120 x 3 (3:12:319)
125 x 3 (3:15:322)
132.5 x 1 (1:16:323)
140 x F (1:17:324)
140 x 1 (1:18:325)
147.5 x 1 (1:19:326)
155 x 1 (1:20:327) PR
160 x F (1:21:328)
160 x 1 (1:22:329) PR

Front Squat:
20 x 5
70 x 5
100 x 5 (5:27:334)
120 x 5 (5:32:339)
130 x 5 (5:37:344)
135 x 5 (5:42:349)

* Notes:

- Fan-fucking-tastic day on the platform.  Nailed two PRs in the power jerk with 155kg and 160kg.  Very pleased with myself and there is definitely more in the tank.  Looking forward to starting the second four week phase of the Russian Modified Training routine!

RUSSIAN MODIFIED TRAINING - DAY 4A, WEEK 4 (2013MAR28)

2013MAR28 from Bison Barbell Club on Vimeo.

18" Block Clean:
20 x bar work
50 x (3)2
75 x 3
90 x 3 (3:3:259)
105 x 3 (3:6:262)
113.5 x 3 (3:9:265)
121 x 3 (3:12:268)
123.5 x 3 (3:15:271)
126 x 1 (1:16:272)
128.5 x 1 (1:17:273)
131.5 x 1 (1:18:274)
134.5 x 1 (1:19:275)
138.5 x (F)2 (2:21:277)
136.5 x F (1:22:278)
136.5 x 1 (1:23:279) PR

18" Block Power Clean:
90 x 5 (5:28:284)
95 x 5 (5:33:289)
100 x 5 (5:38:294)
105 x 1 (1:39:295)
110 x 1 (1:40:296)
115 x 1 (1:41:297)
120 x 1 (1:42:298)
125 x 1 (1:43:299)
130 x 1 (1:44:300) PR
135 x (F)2 (2:46:302)
90 x 5 (5:51:307)

* Notes:

- Due to time constraints and personal choice, I decided to cut the prescribed workout in half.  Further, I modify the block power cleans by extending past the prescribed 3 sets of 5 reps to establish a new block power clean PR.

- Initially, the workout was tough going; especially, with the 18" block clean.  I felt myself steadily shifting forward and receiving the bar near the ball of my feet, which drastically altered my receiving position (rack position) and strained my right wrist.  It felt stiff before the start of the cleans and the less than ideal receptions at 121kg and 123.5kg aggravated an already inflexible wrist.

- Surprisingly, I made a new 18" block clean PR at 136.5kg and a new 18" block power clean PR at 130kg.  What's intriguing is the 6.5kg difference between the two.  The weights used for the full clean should be significantly higher; thus, revealing a blatant weakness!  I need to focus on aggressively pulling myself under the barbell during the third pull; otherwise, this problem will never resolve.

- Nevertheless, a 136.5kg clean from the blocks and a 130kg power clean from the blocks are fairly respectable numbers.  I'm looking forward to finishing the remaining workout tomorrow with front squats and rack jerks.  Strong is Happy!

RUSSIAN MODIFIED TRAINING - DAY 3B, WEEK 4 (2013MAR26)

2013MAR26 from Bison Barbell Club on Vimeo.

Back Squat:
20 x (5)2
50 x 5
70 x 5
100 x 5
123.5 x 5 (5:5:200)
133.5 x 5 (5:10:205)
143.5 x 5 (5:15:210)
153.5 x (5)3 (15:30:225)

Push Press:
70 x (1)5 (5:35:230)
80 x (1)5 (5:40:235)
90 x (1)5 (5:45:240)
100 x (1)5 (5:50:245)
110 x (1)5 (5:55:250)
115 x 1 (1:56:251)
120 x 1 (1:57:252)
125 x 1 (1:58:253) PR
127.5 x (F)2 (2:60:255)
130 x F (1:61:256)

* Notes:

- Second half of yesterday's prescribed workout went exceptionally well.  I managed to get loose enough through the hips and legs to back squat 153.5kg x 5 for 3 sets -- unbroken!  Furthermore, I was able to establish a new push press PR at 125kg -- an increase of 5kg within the last 6 weeks -- not bad for an old guy.  I made two attempts at 127.5kg and after further review of the video, I should have had that weight.  Furthermore, the attempt at 130kg was fairly close, but my mind started playing "fuck-fuck-games" with me and I walked away with the added 5kg PR.  All in all, a great day on the platform.

RUSSIAN MODIFIED TRAINING - DAY 3A, WEEK 4 (2013MAR25)

Staying tight under 112.5kg!

18" Block Snatch:
20 x bar work
50 x (3)2
70 x 3
82.5 x 3 (3:3:166)
90 x 3 (3:6:169)
97.5 x 3 (3:9:172)
105 x 3 (3:12:175)
112.5 x F (1:13:176)
112.5 x 2 (2:15:178)
112.5 x F (1:16:179)
112.5 x 1 (1:17:180)

18" Block Power Snatch:
90 x 5 (5:22:185)
95 x 5 (5:27:190)
97.5 x 4 (4:31:194)
100 x 1 (1:32:195)

* Notes:

- Had to cut the prescribed workout in half.  The snatches alone required 1 hour to complete and finishing the squats and push presses would have easily required another hour -- time I didn't have, nor the motivation/energy.  I'll save the remainder for tomorrow.

RUSSIAN MODIFIED TRAINING - DAY 2, WEEK 4 (2013MAR24)

Saw this on the "Chinese Channel"!

Clean + Power Jerk:
20 x bar work
50 x (1+1)3
75 x (1+1)3
90 x (1+1)3 (6:6:97)
105 x (1+1)3 (6:12:103)
112.5 x (1+1)3 (6:18:109)
120 x (1+1)3 (6:24:115)
125 x (1+1)3 (6:30:121)
127.5 x (1+1)1 (2:32:123)

Clean Extension:
127.5 x 5 (5:37:128)
130 x 5 (5:42:133)
132.5 x 5 (5:47:138)

Front Squat:
75 x 5
90 x 5
105 x 5 (5:52:143)
112.5 x 5 (5:57:148)
120 x 5 (5:62:153)
127.5 x 5 (5:67:158)
132.5 x 5 (5:72:163)

* Notes:

- Super workout.  If your workout isn't going as well as you'd like - change the channel.  Enough said.

 

2013MAR24 (Chinese Channel) from Bison Barbell Club on Vimeo.

RUSSIAN MODIFIED TRAINING - DAY 1, WEEK 4 (2013MAR22)

2013MAR22 from Bison Barbell Club on Vimeo.

Snatch:
20 x bar work
50 x (3)2
70 x 3
82.5 x 3 (3:3:3)
95 x 3 (3:6:6)
102.5 x 3 (3:9:9)
110 x 3 (3:12:12)
117.5 x 1 (1:13:13)
117.5 x (F)2 (2:15:15)
117.5 x 2 (2:17:17)

Snatch Extension:
122.5 x 5 (5:22:22)
127.5 x 5 (5:27:27)
132.5 x (1)5 (5:32:32)

Back Squat:
90 x 5
115 x 5 (5:37:37)
122.5 x 5 (5:42:42)
132.5 x 5 (5:47:47)
142.5 x 5 (5:52:52)
152.5 x 5 (5:57:57)
162.5 x 3 (3:60:60)
165 x 1 (1:61:61)

Push Press:
72.5 x (1)5 (5:66:66)
85 x (1)5 (5:71:71)
92.5 x (1)5 (5:76:76)
102.5 x (1)5 (5:81:81)
107.5 x (1)5 (5:86:86)
112.5 x (1)5 (5:91:91)

* Notes:

- Quite possibly the longest freaking workout in the history of weightlifting.  This bear of a workout took 2 hours to complete and I'm exhausted.  I wasn't overly pleased with my snatch effort, as the two misses at 117.5kg were due to a "Jedi-mind-fuck" placed upon myself.  For some odd, unexplainable reason a miss got into my head and negatively affected my two attempts at 117.5kg.  After clearing my mind the 117.5kg went up without any issues.  Another reminder of how much the mind plays in your success on the platform.

- Snatch extensions were heavy; especially, at 132.5kg.  I haven't performed a snatch extension or snatch pull with a weight over 100% of my current snatch PR in a long time and it was revealing and humbling.  The weight didn't want to cooperate and I found myself struggling with 132.5kg -- a weight that I use to previously handle with ease.

- By the time I reached the back squats, I was tired, frustrated and apprehensive about placing myself under a heavy load.  The squats initially were tough, because I couldn't find the proper groove to drive out of the hole, but once I got my legs underneath me, it was smooth sailing -- until I reached 162.5kg.   At this point, the weight was heavy and I started to feel myself drift forward through the ascent -- a clear sign that my technique/form was negatively affected by the heavy weight.  Therefore, I decided to pull the plug at 165kg for a single.

- Push presses were an exercise of concern, because it was this very exercise which caused my back injury 10 days ago.  I was very calculated and deliberate with my weight increases and with each rep -- focusing on shortening the dip and driving through my heels in the drive while continuing and finishing the drive with my shoulders and arms.  They were tough but through the grace of God, I somehow managed to finish with 112.5kg.

RUSSIAN MODIFIED TRAINING - DAY 4, WEEK 3 (2013MAR20)

18" Block Clean + Squat Jerk:
20 x bar work
50 x (1+1)3
75 x (1+1)3
90 x (1+1)3 (6:6:148)
97.5 x (1+1)3 (6:12:152)
105 x (1+1)3 (6:18:158)

18" Block Power Clean:
90 x 5 (5:23:163)
95 x 5 (5:28:168)

Front Squat:
20 x 5
75 x 5
95 x 5
105 x 5 (5:33:173)
115 x 5 (5:38:178)

* Notes:

- Finally finished with the "unloading week" and will soon return to increasing the volume and intensity starting either tomorrow or Friday.  Today's workout was a breeze.  As such, I decided to include squat jerks into the workout vice the prescribed split and/or power jerk.  The block power cleans started getting heavy toward the final reps at 95kg and the front squats were very easy.

 

2013MAR20 from Bison Barbell Club on Vimeo.

RUSSIAN MODIFIED TRAINING - DAY 3, WEEK 3 (2013MAR19)

18" Block Snatch:
20 x bar work
50 x 3
57.5 x 3
70 x 3
82.5 x 3 (3:3:101)
87.5 x 3 (3:6:104)
92.5 x 3 (3:9:107)

18" Block Power Snatch:
82.5 x 5 (5:14:112)
85 x 5 (5:19:117)

Back Squat:
20 x 5
70 x 5
100 x 5
115 x 5 (5:24:122)
122.5 x 5 (5:29:127)
127.5 x 5 (5:34:132)

Push Press:
20 x bar work
67.5 x 5
72.5 x 5 (5:39:137)
77.5 x 5 (5:44:142)

* Notes:

- Quick and easy day on the platform.  Third day of "unloading" went well and I'm looking forward to ramping up the weights and intensity.

RUSSIAN MODIFIED TRAINING - DAY 2, WEEK 3 (2013MAR18)

Power Clean + Power Jerk:
20 x bar work
50 x (1+1)3
75 x (1+1)3
90 x (1+1)3 (6:6:66)
95 x (1+1)3 (6:12:72)
100 x (1+1)3 (6:18:78)

18" Block Clean Pull:
115 x 5 (5:23:83)
120 x 5 (5:28:88)

Front Squat:
20 x 5
75 x 5
90 x 5
105 x 5 (5:33:93)
115 x 5 (5:38:98)

* Notes:

- Still unloading and reducing volume/intensity, while trying to focus on speed and quickness.  Easy day.

RUSSIAN MODIFIED TRAINING - DAY 1, WEEK 3 (2013MAR17)

Power Snatch:
20 x bar work
50 x 3
65 x 3
82.5 x 3 (3:3:3)
85 x 3 (3:6:6)
87.5 x 3 (3:9:9)
90 x 3 (3:12:12)

Snatch High Pull:
102.5 x 5 (5:17:17)
105 x 5 (5:22:22)

Back Squat:
20 x 5
60 x 5
90 x 5
122.5 x (5)4 (20:42:42)

Push Press:
20 x 5
50 x 5
70 x 5 (5:47:47)
72.5 x 5 (5:52:52)
75 x 5 (5:57:57)
90 x 1 (1:58:58)
100 x 1 (1:59:59)
125 x F (1:60:60)

* Notes:

- Nothing overly spectacular, nor exceptional with today's workout.  The main focus of effort for week 3 is to unload.  Therefore, "speed development" or "speed strength" is the name of the game.  Nothing terribly heavy but more emphasis on moving the barbell as fast as humanly possible.

RUSSIAN MODIFIED TRAINING - DAY 4, WEEK 2 (2013MAR16)

12" Block Clean + Power Jerk:
20 x bar work
50 x (1+1)3
60 x (1+1)3
70 x (1+1)3
90 x (1+1)3 (6:6:202)
105 x (1+1)3 (6:12:208)
112.5 x (1+1)3 (6:18:214)
115 x (1+1)3 (6:24:220)
117.5 x (1+1)3 (6:30:226)
120 x (1+1)3 (6:36:232)

12" Block Power Clean:
90 x 5 (5:41:237)
95 x 5 (5:46:242)
100 x 5 (5:51:247)
105 x 6 (6:57:253)

Back Squat:
90 x 5
110 x 5
125 x 5 (5:62:258)
135 x 5 (5:67:263)
145 x 5 (5:72:268)
150 x 5 (5:77:273)
155 x 5 (5:82:278)

* Notes:

- Uber long workout.  Thought it was never going to end.  Felt great with the block clean work and the back squats were a test of wills -- and my back.  Feeling slightly better today; yet, not at 100%.

RUSSIAN MODIFIED TRAINING - DAY 3, WEEK 2 (2013MAR15)

12" Block Snatch:
20 x bar work
50 x (3)2
65 x 3
82 x 3 (3:3:139)
90 x 3 (3:6:142)
97.5 x 3 (3:9:145)
102.5 x 3 (3:12:148)
107.5 x 3 (3:15:151)
112.5 x 2 (2:17:153)
112.5 x (F)2 (2:19:155)
112.5 x 1 (1:20:156)

12" Block Power Snatch:
85 x 5 (5:25:161)
90 x 5 (5:30:166)
95 x 5 (5:35:171)
100 x 5 (5:40:176)

Dead Front Squat + Push Press:
60 x (1+1)5
80 x (1+1)5
90 x (1+1)5 (10:50:186)
100 x (1+1)5 (10:60:196)

* Notes:

- Feeling better today but still not at 100% with the low back -- I'm still tender but the added stretching and mobility work has help immensely.  I was able to block snatch 107.5kg with relative ease; yet, the jump up to 112.5kg became troublesome after the second rep.  Regardless, it felt good to snatch again, but I remain apprehensive about being too lofty with my weight increases.  Slow and steady has to be the name of the game.  As such, when it was time for the "dead front squat + push press" combination, I deferred to exercising a little more caution and relegated myself to stopping at 100kg.

RUSSIAN MODIFIED TRAINING - DAY 2B, WEEK 2 (2013MAR14)

Back Squat:
20 x bar work
50 x (5)2
70 x 5
95 x 5
115 x 5 (5:5:111)
122.5 x 5 (5:10:116)
132.5 x 5 (5:15:121)
137.5 x 5 (5:20:126)
142.5 x 5 (5:25:131)
147.5 x 5 (5:30:136)

* Notes:

- Extremely short workout, considering this is the second half of yesterday's workout.  I divided the workout into two separate days due to my strained back.  The back squats went fairly well.  I could have gone higher but decided to exercise a little better judgement and stay conservative with the weights.  I'm feeling better but not at 100%.  The right side of my low back, along with my right hip is still resistant to all the physical therapy, stretching, mobility, and rest.  My patience is slowly wearing thin; but, in hindsight, I did manage to execute 30 decent reps in today's workout.

RUSSIAN MODIFIED TRAINING - DAY 2A, WEEK 2 (2013MAR13)

Clean Extension + Clean:
20 x bar work
50 x (3+1)2
70 x (3+1)2
90 x (3+1)1 (4:4:71)
97.5 x (3+1)1 (4:8:75)
105 x (3+1)1 (4:12:79)
112.5 x (3+1)1 (4:16:83)
115 x (3+1)1 (4:20:87)
112.5 x (3+1)1 (4:24:91)

Rack Power Jerk:
20 x bar work
50 x 3
70 x 3
90 x 3 (3:27:94)
97.5 x 3 (3:30:97)
105 x 3 (3:33:100)
112.5 x 3 (3:36:103)
115 x 3 (3:39:106)
117.5 x 3 (3:42:109)

* Notes:

- It felt great to get back on the platform and train.  I decided on cutting the prescribed workout in half to adjust for the strained back.  Therefore, the back squats were omitted and will be done tomorrow -- alone.  Hopefully, I'll return to full-duty after tomorrow's workout.

2013MAR13 from Bison Barbell Club on Vimeo.

RUSSIAN MODIFIED TRAINING - DAY 1, WEEK 2 (2013MAR11)

Snatch Extension + Snatch:
55 x (3+1)2
62.5 x (3+1)1
81 x (3+1)1 (4:4:4)
95 x (3+1)1 (4:8:8)
100 x (3+1)1 (4:12:12)
105 x (3+1)1 (4:16:16)
110 x (3+1)1 (4:20:20)
115 x (3+F)1 (4:24:24)
110 x (3+1)1 (4:27:27)

Dead Front Squat + Push Press:
60 x (1+1)5
75 x (1+1)5
90 x (1+1)5 (10:37:37)
100 x (1+1)5 (10:47:47)
110 x (1+1)5 (10:57:57)
110 x (1+1)1 (2:59:59)
115 x (1+1)2 (4:63:63)
115 x (1+F)1 (2:65:65)
110 x (1+F)1 (2:67:67) *

* Notes:

- Great workout until the last set of "dead front squat + push press".  I had to take a quick break at 110kg to answer the door, which ultimately lead to me cooling down.  I returned to working out with a quick rep at 110kg, then started my ascent with 115kg without a problem; but, the third rep at 115kg was completely off!  I nearly fell backwards on the push press -- strange!  Plus, I felt a slight strain in the low back.  I brushed it off and decided to reduce the weight back to 110kg -- in order to ramp up again -- bad idea.  The very next rep crushed my back at 110kg.  The dip was to aggressive causing the bar to crash on my clavicles.  The ensuing pressure cascaded down into my low back.  I dropped the bar immediately and felt a stabbing pain -- not good.  May have to take a day off -- SHIT!

RUSSIAN MODIFIED TRAINING - DAY 4, WEEK 1 (2013MAR10)

12" Block Clean:
50 x (3)2
60 x 3
75 x 3
90 x 3 (3:3:209)
105 x 3 (3:6:212)
110 x 3 (3:9:215)
115 x 3 (3:12:218)

Rack Power Jerk:
50 x 3
60 x 3
75 x 3
90 x 3 (3:15:221)
105 x 3 (3:18:224)
110 x 3 (3:21:227)
115 x 3 (3:24:230)

12" Block Power Clean:
82.5 x 5 (5:29:235)
87.5 x 5 (5:34:240)
92.5 x 5 (5:39:245)

Front Squat:
70 x 5
105 x 5 (5:44:250)
110 x 5 (5:49:255)
117.5 x 5 (5:54:260)
122.5 x 5 (5:59:265)
130 x 5 (5:64:270)

* Notes:

- Super day on the platform with fairly moderate weight.  I felt fast and powerful, but the weights weren't that taxing.  Looking forward to starting the second week of this new plan.

RUSSIAN MODIFIED TRAINING - DAY 3, WEEK 1 (2013MAR09)

12" Block Snatch:
55 x 3
62.5 x 3
72.5 x 3
82.5 x 3 (3:3:162)
92.5 x 3 (3:6:165)
95 x 3 (3:9:168)
97.5 x 3 (3:12:171)

12" Block Power Snatch:
75 x 5
82.5 x 5 (5:17:176)
85 x 5 (5:22:181)
87.5 x 5 (5:27:186)

Paused Back Squat:
20 x 5
95 x 5
115 x 5 (5:32:191)
123.5 x 5 (5:37:196)
130 x 5 (5:42:201)
138.5 x 5 (5:47:206)

* Notes:

- Short but intense workout.  Block snatches initially were forward causing me to receive the bar on the ball of my feet -- not good.  Thankfully, the weight was relatively light, allowing for immediate adjustments without much strain; however, as the sets and reps progressed I found myself back on the mid-foot -- very good.

- Paused back squats were troublesome in the earlier sets, as it took me a little longer to warm up, but I ended on a high note with 138.5kg x 5.

- Volume has drastically been reduced today (by 50%), considering I was averaging 80 reps for the past two days.

RUSSIAN MODIFIED TRAINING - DAY 2, WEEK 1 (2013MAR08)

Clean Deadlift + Hang Clean:

50 x (1+1)3

60 x (1+1)3

60 x (1+1)3

90 x (1+1)3 (6:6:86)

100 x (1+1)3 (6:12:92)

105 x (1+1)3 (6:18:98)

110 x (1+1)3 (6:24:104)

Rack Power Jerk:

80 x 3

75 x 3

90 x 3 (3:27:107)

100 x 3 (3:30:110)

105 x 3 (3:33:113)

110 x 3 (3:36:116)

Clean Deadlift + Hang Clean Extension:

120 x (1+5)1 (6:42:122)

125 x (1+5)1 (6:48:128)

130 x (1+5)1 (6:54:134)

Front Squat:

70 x 5

105 x 5 (5:59:139)

110 x 5 (5:64:144)

115 x 5 (5:69:149)

120 x 5 (5:74:154)

125 x 5 (5:79:159)

* Notes:

- Better day overall compared to yesterday.  Had a good time working on my timing for the hang cleans, which progressively got easier -- strange when you can time the clean properly -- you don't get stapled!  Due to the focus on timing, the amount of weight used was fairly light.  Back to snatch work tomorrow and I'm looking forward to it.

RUSSIAN MODIFIED TRAINING - DAY 1, WEEK 1 (2013MAR07)

Snatch Deadlift + Hang Snatch:
55 x (1+1)3
55 x (1+1)3
67.5 x (1+1)3
81 x (1+1)3 (6:6:6)
90 x (1+F)1 (1:7:7)
90 x (1+1)3 (6:13:13)
92.5 x (1+1)3 (6:19:19)
95 x (1+1)1 (2:21:21)
95 x (1+F)2 (2:23:23)
95 x (1+1)2 (4:27:27)

Snatch Deadlift + Hang Snatch Extension:
117.5 x (1+5)1 (6:33:33)
120 x (1+5)1 (6:39:39)
122.5 x (1+5)1 (6:45:45)

Paused Back Squat:
70 x 5
95 x 5
115 x 5 (5:50:50)
122.5 x 5 (5:55:55)
127.5 x 5 (5:60:60)
132.5 x 5 (5:65:65)

Push Press:
20 x 5
55 x (5)2
67.5 x 5
80 x 5
95 x (5)2 (10:75:75)
97.5 x 5 (5:80:80)

* Notes:

- Not a spectacular day on the platform.  90kg felt like 190kg!  WTFO?  Last Sunday, I was power snatching with reckless abandon -- today my snatch was just a wreck.  Not sure what's going on but it needs to get fixed.  I felt incredibly slow under the bar and my shoulders were unusually soft -- piss!

UNLOAD - DAY 5, WEEK 3 (2013MAR05)

Block Power Jerk:
40 x (5)2
50 x 3
70 x 3
100 x (1)3 (3:3:202)
110 x (1)3 (3:6:205)
120 x 1 (1:7:206)
130 x 1 (1:8:207)
140 x 1 (1:9:208)
150 x (F)3 (3:12:211)
150 x 1 (1:13:212) PR* (slight press-out)
150 x (F)2 (2:15:214)
150 x 1 (1:16:215) PR
155 x (F)4 (4:20:219)

Back Squat:
20 x 5
70 x 3
100 x 3
125 x 3 (3:23:222)
130 x 3 (3:26:225)
135 x 3 (3:29:228)
140 x 3 (3:32:231)

* Notes:

- Not a vigorous day on the platform.  Honestly, I wasn't in the mood to lift, but wanted to stay on schedule and get through the final two days of the "unload week".  In hindsight, I'm glad I did, because I managed to block power jerk 150kg -- a new PR.  Fairly pleased with it, but I know 155kg and 160kg will so fall as well, because the misses at 155kg were very close.  Back to the drawing board.

2013MAR05 from Bison Barbell Club on Vimeo.

UNLOAD - DAY 4, WEEK 3 (2013MAR04)

Power Clean + Power Jerk:
50 x (1+1)3
70 x (1+1)3
86 x (1+1)3 (6:6:153)
93 x (1+1)3 (6:12:159)
100 x (1+1)5 (10:22:169)

Front Squat:
20 x 5
70 x 5
107 x (3)5 (15:37:184)
115 x (3)5 (15:52:199)

* Notes:

- Extremely short workout.  Nothing too crazy, as I wanted to stay light.  Even so, I did managed to rip my hand open (again), which prevented me from pushing past 100kg in the power clean + power jerks.  I'm pissed!  I'll chalk this up as a blessing in disguise as it prevented me from pushing past my initial goal of 60-70%.

- Front squats were super easy and I felt that desirable "springy" feeling in my legs, which is indicative of having a lot more reserve power in the legs.  A good sign that the unloading week is doing it's job -- helping me recover physically.

UNLOAD - DAY 3, WEEK 3 (2013FEB03)

Power Snatch:
40 x (1)10
50 x (1)3
60 x (1)3
70 x (1)3
80 x (1)3 (3:3:114)
90 x (1)3 (3:6:117)
100 x 1 (1:7:118)
105 x 1 (1:8:119)
110 x 1 (1:9:120)
115 x 1 (1:10:121) PR
120 x F (1:11:122)
93 x (1)5 (5:16:127)
81 x (1)5 (5:21:132)
86 x (1)5 (5:26:137)
93 x (1)5 (5:31:142)
100 x (1)5 (5:36:147)

* Notes:

- Very simple day and I felt like a wreck when I started the workout.  My joints felt inflamed and my muscles were tight.  I took ample time warming up -- as evidenced by the 10 singles at 40kg.  Since I felt so "off", I decided to knock out some power snatches and it turned (surprisingly) into a fairly good workout.  I managed to PR at 115kg but failed at my attempt of 120kg.  Albeit, the 120kg attempt wasn't much of an attempt -- I was quite satisfied with the 115kg PR.  There's always another day. I was initially intending to stay within my "unloading week" parameters of 60-70% of 1RM; however, the weights felt fairly light.  Therefore, I decided to venture slightly further near the 85% range, but only for a few reps.  Afterwards, I immediately reverted back to the 60-70% range to finish out my workout.

UNLOAD - DAY 2, WEEK 3 (2013MAR01)

Javi Attacking 140kg!

Snatch:
50 x 3
70 x 2
80 x 2 (2:2:79)
85 x 2 (2:4:81)
90 x (2)7 (14:18:99)

Clean + Squat Jerk:
70 x 3
85 x 2 (2:20:101)
90 x (F)2 (2:22:103)
90 x 2 (2:24:105)
95 x 2 (2:26:107)
100 x (2)2 (4:30:111)

* Notes:

- Another "vanilla" day on the platform.  I'm still trying to stay within the parameters of the "unloading week" (60-70% of 1RM).  So the workout was short and light.  Today, Javi - my friend, training partner, and coach joined me on the platform.  We haven't worked out together in over a year due to his deployment to Afghanistan, so it was a very special training session and I had a great time training along side him.  He has definitely spent the past year training diligently, as evidenced by his performance!  He's a monster!  His menacing size, brute strength, and lightning fast speed under the bar was extremely impressive!  Great job Javi and welcome back home!