RUSSIAN MODIFIED TRAINING - DAY 4, WEEK 11 (2013MAY31)

105kg Jerk.

18" Block Clean + Split Jerk:
20 x bar work
50 x ((1+1)3)2
75 x (1+1)2
90 x (1+1)2 (4:4:88)
105 x (1+1)4 (8:12:96)

18" Block Power Clean:
90 x (3)3 (9:21:105)

Front Squat:
20 x bar work
75 x 3
105 x (3)2 (6:27:111)

* Notes:

- Super quick workout and ultra light.  Felt great to move after another day of rest.  May take tomorrow off as well and start the final week starting on Sunday.  Everything is based upon how I feel in the morning.

RUSSIAN MODIFIED TRAINING - DAY 3, WEEK 11 (2013MAY29)

18" Block Snatch:
20 x bar work
50 x (3)2
70 x 2
80 x 2 (2:2:57)
95 x (1)4 (4:6:63)

18" Block Power Snatch:
80 x (3)2 (6:12:69)

Back Squat:
20 x bar work
65 x 3
95 x 3
115 x 3 (3:15:72)
130 x 3 (3:18:75)
136 x 3 (3:21:78)

Push Press:
20 x bar work
60 x 3
70 x 3 (3:24:81)
75 x 3 (3:27:84)

* Notes:

- Still recovering from the back injury but feeling better.  There is still a slight twinge in the lower back on my left side.  I started to feel it when I got started but a few minutes in the "batman" inversion helped to release the pressure.  I did manage to back squat today but they were done with extreme caution.

- Zero misses today with the snatches but, considering the very light weight, it's really nothing to celebrate.  I spent a good part of the workout mobilizing my hips, back, and ankles.  Once ounce of prevention is a pound of cure -- right?

RUSSIAN MODIFIED TRAINING - DAY 2, WEEK 11 (2013MAY28)

105kg lift off!

Power Clean + Power Jerk:
20 x bar work
50 x (1+1)3
75 x (1+1)2
90 x (1+1)2 (4:4:41)
105 x (1+1)4 (8:12:49)

Front Squat:
75 x 3
90 x 3
105 x (3)2 (6:18:55)

Rolling Thunder:
40 x 5L/5R
50 x 5L/5R
55 x 3L/3R
55 x 2L/2R
56 x 1L/1R

Captains of Crush:
#1 x 5
#1.5 x (1+5s)2

* Notes:

- Feeling a little better with the low back but found myself very cautious with every repetition.  Nothing was hurried today and every rep was done with (what I feel was) immaculate technical proficiency.  The mobility work; especially, the "batman" inverted hang is helping dramatically.  My low back feels less compressed.  This exercise shall become a permanent part of my mobility regimen.

RUSSIAN MODIFIED TRAINING - DAY 1B, WEEK 11 (2013MAY27)

Belt Squatting 100kg with a bad back!  BOOM!

Belt Squat:
25 x (5)4
40 x 5
50 x 3
65 x 3 (3:3:16)
75 x 3 (3:6:19)
85 x 3 (3:9:22)
95 x 3 (3:12:25)
100 x 3 (3:15:28)

Push Press:
20 x bar work
60 x 3
70 x 3 (3:18:31)
73 x 3 (3:21:34)
76 x 3 (3:24:37)

Captains of Crush:
(#1 x 5 + #1.5 x 3 + #2 x 1)5

* Notes:

- Still struggling with a very tender low back; however, sitting on my ass is making it worse and driving me to the point of insanity.  I decided to finish out the previous workout by substituting belt squats for back squats -- the exercise which I strained my back, and I went ahead and completed the push presses, as originally prescribed.

-  My back is at 60% and all the mobility work is definitely helping, especially, the "batman" inversion hangs which I picked up from Donnie Thompson.  This has helped dramatically and I feel tons better after hanging for about 5 minutes.  However, only time will tell.

- Belt squats are a bear!  Not only are they hard to perform because of the dead stop starting position, but getting myself hooked to the loading pin at the right height is a bitch!  I spent a good part of my 25kg squats trying to find the right height through the use of adjusting my dipping belt, adding layers of rubber matting under the loading pin, and just trying my best to "kimchi squat" deeper to facilitate a proper hook.  What a freaking nightmare, but I finally got it figured out and managed to squat 100kg for a triple.  Not bad, but that too shall increase in the coming weeks once I get a better feel for the exercise.

RUSSIAN MODIFIED TRAINING - DAY 1A, WEEK 11 (2013MAY24)

Belt squats are crazy hard!

Power Snatch:
20 x bar work
50 x (3)2
70 x 2
83 x 2 (2:2:2)
95 x (1)4 (4:6:6)

Snatch Extension:
108 x (3)2 (6:12:12)

Back Squat:
20 x bar work
70 x 3
95 x 3
115 x 1 (1:13:13)*

Belt Squat:
50 x (5)2
60 x 5
70 x 5

* Notes:

- Injured my back today and I feel like complete shit!  It was tweaked two days ago with the back squats and Sotts press complex.  I went to see a chiropractor yesterday and I felt like new again, so I returned to the platform ready to train and attack the weights.  They won -- bitches!  I was doing fine until the back squats; which, in hindsight, I should have omitted or substituted with the belt squats or front squats.  After my first attempt at 115kg, my back gave way and I felt that twinge in the low back again -- FUCK!  I hate injuries and most of all, I HATE LAY OFFS!

- I'm seriously considering the complete removal of the back squat from any of my training regimens.  It works wonders in building strength but, for me, it causes way too many injuries.  Furthermore, I'm seriously considering a "redo" of today's workout once I recover from my back injury.  13 rep volume is embarrassing!  I was suppose to knock out a few push presses, but decided to omit them because of my back.  Piss!

RUSSIAN MODIFIED TRAINING - DAY 4B, WEEK 10 (2013MAY22)

Rolling Thunder with 50kg.

Back Squat:
20 x bar work
60 x (3)2
100 x 3
120 x 3 (3:3:233)
130 x 3 (3:6:236)
140 x 3 (3:9:239)
150 x 2 (2:11:241)
160 x 2 (2:13:243)
165 x 2 (2:15:245)
170 x 2 (2:17:247)
175 x 2 (2:19:249)

Behind the Neck Snatch Grip Sotts Press + Overhead Squat:
20 x bar work
30 x (5+1)1
40 x (3+0)1 (3:22:252)
43 x (3+0)1 (3:25:255)
46 x (3+0)1 (3:28:258)
49 x (3+0)1 (3:31:261)
52 x (3+0)1 (3:34:264)

Rolling Thunder:
40 x 10s L
40 x 10s R
50 x 10s L
50 x 8s+2s R
50 x 10s L
50 x 6s+4s R

Captains of Crush #1:
9 L
10 R

* Notes:

- Exhausted today from a very sleepless night.  Felt slow in the squats and the Sotts press combination wasn't as heavy as I'd expected; however, this was the first time executing this lift -- so was very conservative.

- You might notice the inclusion of grip exercises following my workouts.  I want to increase my capacity to lift heavy weights and it all starts from the hands and having a secure grip.  Therefore, I shall include one or two grip related exercises after each session.

RUSSIAN MODIFIED TRAINING - DAY 4A, WEEK 10 (2013MAY21)

2013MAY21 from Bison Barbell Club on Vimeo.

18" Block Clean:
20 x bar work
60 x (3)2
75 x 3
90 x 2 (2:2:200)
105 x 2 (2:4:202)
113 x 2 (2:6:204)
120 x 2 (2:8:206)
130 x 2 (2:10:208)
133 x 2 (2:12:210)
136 x F (1:13:211)
136 x 1 (1:14:212)
139 x 1 (1:15:213)
142 x 1 (1:16:214)
145 x 1 (1:17:215) PR
133 x 1 (1:18:216)
136 x F (1:19:217)
136 x 1 (1:20:218)

18" Block Power Clean:
110 x 1 (1:21:219) (Segment 1)
113 x 1 (1:22:220)
116 x 1 (1:23:221)
110 x 1 (1:24:222) (Segment 2)
113 x 1 (1:25:223)
116 x 1 (1:26:224)
110 x 1 (1:27:225) (Segment 3)
113 x 1 (1:28:226)
116 x 1 (1:29:227)
110 x 1 (1:30:228) (Segment 4)
113 x 1 (1:33:229)
116 x 1 (1:34:230)

Captains of Crush #1:
L x 10 x 3
R x 10 x 3
L x 10s x 3
R x 10s x 3

* Notes:

- Wasn't sure about today.  I awoke feeling extremely sore in my knees and hips.  My mid to upper back were very tight today from the endless hours of holding a baby -- that's pretty "manly" of me to blame the baby.  Either way, I was tight and tired; however, I got through the workout without much issue.  I did have a miss at 136kg -- twice and it was all mental.  One thing to always remember -- NEVER TAKE A WEIGHT FOR GRANTED!  You might have successfully cleaned, snatch, squatted, etc... whatever weight; but, because you've done it before doesn't automatically mean you'll successfully lift it again.  Stay focused and treat every lift like it's the very first!  Complacency has no place on the platform!  Clear your mind and make the lift!

- One additional note, after reviewing my log book, I noticed that the 145kg block clean is a new PR.  Only a 2 kilo increase but I'll take the two and be happy with it.  Strong is Happy!

RUSSIAN MODIFIED TRAINING - DAY 3B, WEEK 10 (2013MAY19)

20" Block Snatch:
20 x bar work
50 x (3)2
70 x 2
82 x 2 (2:2:163)
95 x 2 (2:4:165)
103 x 2 (2:6:167)
108 x (F)2 (2:8:169)
108 x 2 (2:10:171)
115 x 2 (2:12:173)
120 x (F)2 (2:14:175)
120 x 2 (2:16:177)
123 x 1 (1:17:178)
123 x (F)2 (2:19:180)
120 x F (1:20:181)
120 x 1 (1:21:182)
125 x F (1:22:183)

Power Snatch:
95 x 3 (3:25:186)
103 x 3 (3:28:189)
105 x 3 (3:31:192)
107 x 3 (3:34:195)
108 x 1 (1:35:196)
109 x 1 (1:36:197)
110 x 1 (1:37:198)

* Notes:

- Not the best snatch workout but I'll chalk it up as a "successful day" on the platform, considering the fact that I'm lacking sleep, food, sleep, flexibility, sleep, focus, and more sleep.  Either way, it was a pretty intense workout.  It was fun to get back with the guys at Maximum Performance and get "all Chinese Channel" with the kilos.  Loads of fun!

- The block snatches were just "off" today.  Blame the lack of sleep, blame the lack of focus, blame the soft elbows and shoulder, blame all you want but it comes down to making the lift.  Today, those lifts weren't as fluid and crisp as I'd hoped.  Ideally, I wanted to get up into the 120kg territory and be comfortable with the weights but they weren't turning over very well.  Soft elbow and shoulders resulted in missed lifts; however, in retrospect, these missed attempts were nearly at and above 90% of my 1RM.  Can't complain when you look at it from that prospective!

- Power snatches were a breeze and I managed to successfully pop-out 110kg with relative ease, while talking a lot of shit with the guys.  They (power snatches) were suppose to be done from a block but I decided to pull from the floor because there were others waiting to use the blocks -- didn't want to hog the blocks and be an inconsiderate dick.  Either way, the power snatches were a cake walk!  Damn, I love weightlifting!

RUSSIAN MODIFIED TRAINING - DAY 3A, WEEK 10 (2013MAY18)

Our future sub-48kg lifter.

Push Press + Squat Jerk:
20 x bar work
50 x (1+1)5
60 x (1+1)3
80 x (1+1)3 (6:6:125)
85 x (1+1)3 (6:12:131)
90 x (1+1)3 (6:18:137)
95 x (1+1)3 (6:24:143)

Front Squat:
95 x 3
105 x 3 (3:27:146)
110 x (3)5 (15:42:161)

* Notes:

- Had to make some adjustments to the order and prescribed exercises for today, because my wife had a baby girl on Thursday morning.  Originally, the program called for block snatches and block power snatches; however, after nearly 72 hours with very little sleep, I couldn't rationally expect myself to snatch 120kg+ (90%) without some form of epic failure or injury.  Therefore, I decided to alter the plan and proceed with a push press + squat jerk combination done at a relatively light weight (60-65%), and finish the workout with some quick (speed work style) front squats -- also at (60-65%).  I'll either attack the snatches tomorrow or on Monday -- based upon my recovery and sleep.  It was great to get back on the platform and move, even with these sub-maximal weights.  I'm looking forward to getting back into the groove of training within the next few days -- if not earlier.

RUSSIAN MODIFIED TRAINING - DAY 2B, WEEK 10 (2013MAY15)

Finding the bottom of 175kg.

Block Split Jerk:
20 x bar work
50 x 3
75 x 3
90 x 1 (1:1:98)
105 x 1 (1:2:99)
113 x 1 (1:3:100)
120 x 1 (1:4:101)
130 x 1 (1:5:102)
133 x 1 (1:6:103)
136 x 1 (1:7:104)
139 x 1 (1:8:105)
142 x 1 (1:9:106)
145 x (F)2 (2:11:108)
145 x 1 (1:12:109)

Back Squat:
70 x (3)2
95 x 3
115 x 3 (3:15:110)
135 x 2 (2:17:112)
145 x 2 (2:19:114)
155 x 2 (2:21:116)
165 x 2 (2:23:118)
170 x 2 (2:25:120)
175 x 1 (1:26:121)
163 x 1 (1:27:122)

* Notes:

- You can't PR every workout and today was no exception.  I felt tired, slow, and unmotivated to move quickly.  The raw speed and aggression was missing and for the life of me, I couldn't harness it.  It's okay, because I still managed to meet and exceed the prescribed weights, sets, and reps.  I'm just being a greedy little shit.

RUSSIAN MODIFIED TRAINING - DAY 2A, WEEK 10 (2013MAY13)

151kg!  Get Some!

Clean Pull + Clean:
20 x bar work
50 x (3+1)2
75 x (3+1)1
90 x (3+1)1 (4:4:65)
105 x (3+1)1 (4:8:69)
113 x (3+1)1 (4:12:73)
120 x (3+1)1 (4:16:77)
130 x (3+1)1 (4:20:81)
133 x (3+1)1 (4:24:85)
136 x (3+1)1 (4:28:89)
139 x (3+1)1 (4:32:93)

Clean:
142 x 1 (1:33:94)
145 x 1 (1:34:95)
148 x 1 (1:35:96)
151 x 1 (1:36:97) PR

* Notes:

- Fan-fucking-tastic day on the platform.  I finally toppled 150kg with a "sweep and stomp" by successfully cleaning 151kg!  A new PR!  Bring me more weights, because I'm feeling in-fucking-vincable today!  BOOM!

RUSSIAN MODIFIED TRAINING - DAY 1, WEEK 10 (2013MAY12)

Moving down.

Snatch Pull + Snatch:
20 x bar work
50 x (3+1)2
70 x (3+1)1
80 x (3+1)1 (4:4:4)
90 x (3+1)1 (4:8:8)
100 x (3+1)1 (4:12:12)
110 x (3+1)1 (4:16:16)
115 x (3+F)1 (4:20:20)
115 x (0+1)1 (1:21:21)
115 x (3+1)1 (4:25:25)
115 x (3+F)1 (4:29:29)
115 x (0+F)1 (1:30:30)
115 x (0+1)1 (1:31:31)
115 x (3+F)1 (4:35:35)
115 x (0+1)1 (1:36:36)

Clean + Front Squat + Push Press:
60 x (1+3+3)1
80 x (1+3+3)3 (21:57:57)

Clean + Split Jerk:
80 x 1
90 x 1 (1:58:58)
100 x 1 (1:59:59)
110 x 1 (1:60:60)
120 x 1 (1:61:61)

* Notes:

- Fun day on the platform after a two day break.  The snatch pull + snatch complex was hard.  Trying to stay focused and tight, and nailing a snatch after three pulls is a bitch!  I only managed to successfully complete one set at the prescribed weight of 115kg.

- The clean complex was very easy and I tried my best to focus on the quick but deliberate dip/drive to propel the barbell overhead.  It worked about 90% of the time, the other 10% was "off" due to an overly aggressive dip resulting in a slight bar crash in the "drive" portion of the lift.

- The clean and jerk wasn't prescribed in the workout but I added it to work on my speed.  All in all, a great day!

RUSSIAN MODIFIED TRAINING - DAY 4B, WEEK 9 (2013MAY09)

BOOM to 126kg.

Block Split Jerk:
20 x bar work
50 x (3)2
75 x 3
90 x 3 (3:3:268)
105 x 3 (3:6:271)
113 x 2 (2:8:273)
120 x 2 (2:10:275)
122 x 2 (2:12:277)
124 x 2 (2:14:279)
126 x 2 (2:16:281)

Front Squat:
70 x 3
90 x 3
105 x 3 (3:19:284)
125 x 2 (2:21:286)
135 x 2 (2:23:288)
138 x 2 (2:25:290)
140 x (2)2 (4:29:294)

* Notes:

- Week 9 is finally done and in the books.  The split jerks from the blocks went well; although, I didn't go extremely heavy -- staying at 80% of 1RM and focusing on a faster turn-over in the dip/drive.  The front squats went well, capping off at 140kg which was 5kg over prescribed -- plus, I did an additional set at 140kg.  I'm pleased in how this particular week's worth of training has gone and I'm looking forward to the toughest week - week 10.

RUSSIAN MODIFIED TRAINING - DAY 4A, WEEK 9 (2013MAY08)

Javi - preparing for a 120kg block party!  BOOM!

Clean Deadlift + Hang Clean:
20 x bar work
50 x (1+3)2
75 x (1+3)1
90 x (1+3)1 (4:4:227)
105 x (1+1)3 (6:10:233)
113 x (1+1)2 (4:14:237)
120 x (1+1)2 (4:18:241)
122 x (1+1)2 (4:22:245)
124 x (1+1)2 (4:26:249)
126 x (1+1)2 (4:30:253)

18" Block Power Clean:
105 x 3 (3:33:256)
107 x 3 (3:36:259)
109 x 3 (3:39:262)
111 x 3 (3:42:265)

* Notes:

- Great workout because I had my friend and coach, Javi, join me on the platform today.  Having a good coach and fellow lifter to train with provides an infectiously positive training environment and today was no exception.  Thanks Javi, for joining me today.

- The hang cleans were very easy at 120kg and I tried to focus on only pulling the bar to navel height and driving myself aggressively under the bar.  Initially, I found myself pulling too high (over extending in the pull), which was causing "bar crash".  After a few adjustments, and the sage advice of my coach, I was able to fix this error and the cleans became exceptionally fluid and less taxing -- big surprise!  Efficient technique is so vital!  All in all, the day was fairly light compared to the early part of this weeks training, which was welcomed.  I look forward to finishing out today's workout tomorrow with rack jerks and front squats.

RUSSIAN MODIFIED TRAINING - DAY 3B, WEEK 9 (2013MAY07)

Preparing to squat 153kg.

Back Squat:
20 x bar work
70 x 3
95 x 3
115 x 3 (3:3:208)
123 x 3 (3:6:211)
133 x 3 (3:9:214)
143 x 2 (2:11:216)
153 x (2)3 (6:17:223)

* Notes:

- Fast workout.  Nothing notable, aside from the fact my hips and knees are a little tender this morning.  I figured moving (by working out) along with a good dose of stretching and mobility work would help -- it did.  I feel much better now compared to when I awoke this morning.  Today's back squats were the final part of yesterday's prescribed (day 3, week 9) workout and they were okay.  I say "okay" because I did start to drift forward towards the transition (amortization) phase (between the descent and accent) and I attribute much of this to the tight hips.  Either way, I completed all the prescribed reps, sets, and weights, and used a little more caution in not over extending myself by going higher than prescribed.

RUSSIAN MODIFIED TRAINING - DAY 3A, WEEK 9 (2013MAY06)

Change is good.

18" Block Snatch:
20 x bar work
50 x (3)2
70 x 3
82 x 3 (3:3:170)
95 x F (1:4:171)
95 x 3 (3:7:174)
103 x 2 (2:9:176)
108 x F (1:10:177)
108 x 2 (2:12:179)
110 x F (1:13:180)
110 x 2 (2:15:182)
112 x (F)2 (2:17:184)
112 x 1 (1:18:185)
112 x F (1:19:186)
112 x 1 (1:20:187)
114 x (F)2 (2:22:189)
108 x (F)3 (3:25:192)
108 x 1 (1:26:193)
108 x (F)2 (2:28:195)
108 x 1 (1:29:196)

18" Block Power Snatch:
95 x 3 (3:32:199)
96 x 3 (3:35:202)
97 x 3 (3:38:205)

* Notes:

- Sometimes you feel like a nut...sometimes you don't.  Today was a diaster on the platform.  My hips were on FIRE from yesterday's failed 150kg hang clean attempts and it botched today's workout.  Aside from my hips being inflammed, I couldn't consecutively or consistently connect a snatch past 110kg.  My elbows felt irritated, and my shoulders were extremely soft today.  Most of the missed snatches were a direct result of the softness in the upper body and tightness in the legs -- not to mention the mental "mind-fuck" which insued.  Regardless, it's another day down and I plan on taking it easy tomorrow with only back squats.  Hopefully, this will work as an "active" day of rest since I'm only prescribed to squat 153kg for doubles.  Should be an easy day -- but tomorrow will only tell.  

RUSSIAN MODIFIED TRAINING - DAY 2B, WEEK 9 (2013MAY05)

150kg miss times 3!  Piss!

Clean Deadlift + Hang Clean + Split Jerk:
20 x bar work
50 x (1+1+1)2
75 x (1+1+1)3
90 x (1+1+1)3 (9:9:119)
105 x (1+1+1)3 (9:18:128)
113 x (1+1+1)2 (6:24:134)
120 x (1+1+1)1 (3:27:137) (segment 1)
130 x (1+1+1)1 (3:30:140)
135 x (1+1+1)1 (3:33:143)
140 x (1+1+F)1 (3:36:146) (segment 2)
140 x (1+1+1)1 (3:39:149)
145 x (1+1+1)1 (3:42:152) PR
150 x (1+F+0)3 (6:48:158)
120 x (1+1+1)1 (3:51:161) (segment 3)
128 x (1+1+1)1 (3:54:164)
135 x (1+1+1)1 (3:57:167)

* Notes:

- Brutal day on the platform.  I wasn't feeling or moving very fast today.  Weights in excess of 120kg felt ungodly heavy.  The hang cleans were a son-of-a-bitch at 150kg.  There was plenty of height -- almost too much, resulting in an unforgiving "bar crash" which quickly ended my attempt.  This happened three times -- three times too many!  I'm a bit distraught and irritated by my performance.  I have the capability to clean 150kg.  I just need to piece all the segmented movements together and make it happen and quit being a bitch.

- Even with the failed attempts at 150kg, I did PR at 145kg.  So, there was a little silver-lining in today's workout.

RUSSIAN MODIFIED TRAINING - DAY 2A, WEEK 9 (2013MAY04)

Only the Best!

Front Squat:
20 x bar work
50 x 3
70 x 3
90 x 3
110 x 3 (3:3:102)
125 x 2 (3:5:104)
135 x (2)3 (6:11:110)

* Notes:

- The shortest workout on record.  I was intending on taking today off, but I feel like complete hell  after a day of rest.  So, I decided to knock out the front squats that were originally programmed for day 2, week 9.  Furthermore, front squatting today would save me some time tomorrow when I attack the clean deadlift + hang clean + jerk complex.

-  Also, I spent the majority of today's workout stretching and mobilizing my legs, hips, shoulders, and back.  I feel so much better and I'm pleased with my decision to lift and stretch.  I'm looking forward to tomorrows workout at Maximum Performance.  Bring it!

RUSSIAN MODIFIED TRAINING - DAY 1B, WEEK 9 (2013APR03)

No Bueno on the jerk, but it's okay -- because it's 165kg!

Back Squat:
20 x bar work
70 x 5
95 x 3
115 x 3 (3:3:50)
133 x 3 (3:6:53)
143 x 2 (2:8:55)
153 x (2)3 (6:14:61)
163 x 1 (1:15:62)

Push Press + Split Jerk:
50 x 3+0
70 x 3+0 (3:18:65)
85 x 2+1 (3:21:68)
100 x (1+1)8 (16:37:84)

Block Split Jerk:
110 x 1 (1:38:85)
120 x 1 (1:39:86)
130 x 1 (1:40:87)
140 x F (1:41:88)
140 x 1 (1:42:89)
150 x 1 (1:43:90)
165 x (F)2 (2:45:92)
163 x F (1:46:93)
150 x F (1:47:94)
140 x 5 (5:52:99)

* Notes:

- Out-mother-fucking-standing workout.  I felt uber-tight in the hips while doing the back squats; however, after the squats were done, the push press + split jerk complex went exceptionally well.  I think, I'm starting to get it -- shortening the dip and allowing the bar to wrap around my shoulders, which is making the jerk infinitely easier.  Now, I need to work on stabilizing my torso and arms to hold the heavier weights.  I worked up from 110kg to 165kg and, even though, I didn't make the 165kg -- it's okay, because I'm making attempts at it.  This is a damn good reason to celebrate!  I honestly believe that 165kg will fall, along with 170kg.  It's only a matter of perseverance, hard work, and patience.

RUSSIAN MODIFIED TRAINING - DAY 1A, WEEK 9 (2013MAY02)

145kg Block Snatch Extension!

Snatch Deadlift + Hang Snatch:
20 x bar work
50 x (1+3)2
70 x (1+3)1
82 x (1+1)2 (4:4:4)
95 x (1+1)2 (4:8:8)
103 x (1+F)2 (2:10:10)
103 x (1+1)2 (4:14:14)
108 x (1+1)1 (2:16:16) (segment 1)
115 x (1+1)1 (2:18:18)
123 x (1+1)1 (2:20:20)
110 x (1+1)1 (2:22:22) (segment 2)
118 x (1+1)1 (2:24:24)
125 x (1+F)2 (4:28:28)
123 x (1+F)2 (4:32:32)

12" Block Snatch Extension:
135 x 3 (3:35:35)
140 x 3 (3:38:38)
145 x 3 (3:41:41)

12" Block Snatch Panda Pull:
130 x 2 (2:43:43)
132 x 2 (2:45:45)
134 x 2 (2:47:47)

* Notes:

- Fairly descent workout; although, I missed my final hang snatch in the second segment at 123kg.  Plus, the attempts at 125kg resulted in "no bueno".  I was a bit pissed at myself for missing these lifts, because I nailed 123kg in the first segment with ease.  Matter of fact, all the successful lifts today were solid -- no extraneous foot movement and I felt tight in the bottom of the reception.  I can't quite explain it, but I believe the primary reason for the misses was due to a self-induced "Jedi-Mind-Fuck".  I start playing stupid "fuck-fuck-games" with myself and lose all focus and concentration.  It's a pandemic "jumble-fuck" of my oodle-loop!  I've got to stop this madness.

-  Block snatch extensions and the panda pulls were a breeze.  Go figure, if you don't have to catch +130kg over your head -- it should be easy.  One thing I did notice after reviewing my videos from todays workout, I need to focus more on staying back on my heels throughout the pull.  I have a tendency of wanting to rise too early onto the ball of my feet, which drives the bar and myself forward. Aside from the misses at 123kg and 125kg, the workout was a success.  Making attempts near the 90-95% mark of my 1RM isn't half bad.  I'm looking forward to crushing the back squats and push presses tomorrow.