MSU - DAY 3, WEEK 2 (2013JUN30)

Snatch:
20 x bar work
50 x (3)2
60 x 3
75 x 2
90 x 2 (2:2:82)
105 x 1 (1:3:83)
110 x 1 (1:4:84)
117 x 1 (1:5:85)
117 x (F)3 (3:8:88)
110 x 1 (1:9:89)
113 x F (1:10:90)
113 x 1 (1:11:91)
115 x 1 (1:12:92)
117 x (1)2 (2:14:94)
117 x (F)2 (2:16:96)
117 x 1 (1:17:97)

Push Press:
20 x bar work
60 x (2)2
90 x 2 (2:19:99)
105 x (2)4 (8:27:107)

Clean Grip RDL:
105 x 3 (3:30:110)
145 x 2 (2:32:112)
165 x (2)4 (8:40:120)

* Notes:

- Tough day on the platform after taking 5 days off.  Felt slow and soft.  Nothing seemed to "click" properly and my performance reflected with a host of failed attempts.  Piss!

MSU - DAY 2, WEEK 2 (2013JUN25)

Power Snatch:
20 x bar work
55 x 3
65 x 3
75 x 2
88 x (2)4 (8:8:50)

Clean:
20 x bar work
75 x 2
95 x 2 (2:10:52)
110 x 2 (2:12:54)
120 x (2)4 (8:20:62)

Press:
20 x bar work
55 x 3
64 x (2)4 (8:28:70)

Front Squat:
100 x 2 (2:30:72)
114 x (2)4 (8:38:80)

* Notes:

- Simple workout.  Power snatches were very easy and super quick.  Felt lightning fast under the bar.  The cleans went well, with 120kg feeling fairly light; although, I remained vigilant with protecting my lower back.  I haven't done a strict press in a very long time and it felt like a completely unfamiliar movement.  A little "herkie-jerky" with the movement, and the front squats were very easy.

MSU - DAY 1, WEEK 2 (2013JUN23)

Snatch:
20 x bar work
55 x (2)2
65 x 2
75 x 2
85 x 2 (2:2:2)
91 x (2)4 (8:10:10)

Power Clean:
20 x bar work
60 x 2
90 x 2 (2:12:12)
110 x (2)4 (8:20:20)

Rack Power/Squat Jerk:
20 x bar work
60 x 2
90 x 2 (2:22:22)
110 x 2 (2:24:24)
120 x 2 (2:26:26)
128 x (2)4 (8:34:34) * PR

Back Squat:
20 x bar work
60 x 5
90 x 3
110 x 3
133 x (2)4 (8:42:42)

* Notes:

- One of the best days on the platform in a long time.  Snatches felt exceptionally fast and fluid.  Zero misses.  The power cleans were the same -- it felt like standing up with the bar.  Very easy!  The rack power/squat jerks were okay but I had a couple press-outs because I wasn't focusing on the "down".  Nevertheless, I managed to squat jerk 128kg for a new PR, and this lift was ATG!  Boom!

MSU - DAY 3, WEEK 1 (2013JUN21)

Snatch:
20 x bar work
55 x 3
75 x 3
95 x 2 (2:2:47)
95 x F (1:3:48)
104 x (2)2 (4:7:52)
104 x F (1:8:53)
104 x 2 (2:10:55)

Power Clean:
20 x bar work
55 x 3
75 x 3
95 x 3 (3:13:58)
102 x (2)3 (6:19:64)

Squat Jerk:
20 x bar work
55 x 2
75 x 2
95 x 2 (2:21:66)
110 x 2 (2:23:68)
120 x (2)3 (6:29:74)

Front Squat:
50 x 3
90 x 3
114 x (2)3 (6:35:80)

* Notes:

- Tired, weak, and going through the motions.

MSU - DAY 2, WEEK 1 (2013JUN19)

Snatch Deadlift + Hang Power Snatch:
20 x bar work
55 x (1+3)1
60 x (1+3)1
70 x (1+3)1
75 x (1+2)3 (9:9:27)

Clean Deadlift + Hang Power Clean:
20 x bar work
55 x (1+3)1
65 x (1+3)1
75 x (1+3)1
87 x (1+2)3 (9:18:36)

Clean Deadlift + Clean Grip RDL:
105 x (1+3)1
115 x (1+3)1
125 x (1+3)1
135 x (1+2)3 (9:27:45)

* Notes:

- Super easy day but sweat like a hog.  Nothing overly taxing or noteworthy to report.

MSU - DAY 1, WEEK 1 (2013JUN17)

Power Snatch:
20 x bar work
45 x 3
55 x 3
60 x 3
68 x (2)3 (6:6:6)

Power Clean + Power Jerk:
20 x bar work
55 x (1+1)3
65 x (1+1)3
72 x (1+1)3
78 x ((1+1)2)3 (6:12:12)

Back Squat:
20 x bar work
75 x 3
90 x 3
105 x 3
114 x (2)3 (6:18:18)

* Notes:

- I've decided to undertake the MSU Experimental Training Program published by Dr. Lon Kilgore, PhD.  I selected this program due to its simplicity and the fact that it provides a "deload-like" protocol for the first two weeks -- something I desperately need considering my recent low back and hip injuries.  The program seems very "Bulgarian-ish" with a focus on mainly the classic lifts and squats, with an occasion RDL.  With current time constraints, this program seems perfect.  I'll update as the program evolves.

TRANSITION - DAY 6, WEEK 1 (2013JUN16)

Bad Back... 165kg No Problem!

Clean Deadlift + Hang Clean + Power Jerk:
20 x bar work
55 x ((1+1+1)3)2
75 x (1+1+1)3
90 x (1+1+1)3 (9:9:204)
105 x (1+1+1)3 (9:18:213)
115 x (1+1+1)2 (6:24:219)
120 x (1+1+1)2 (6:30:225)
125 x (1+1+F)1 (2:32:227)
125 x (1+1+1)1 (3:35:230)
130 x (1+1+F)1 (2:37:232)
130 x (1+F)1 (1:38:233)
130 x (1+1+1)1 (3:41:236)

Front Squat:
70 x 5
105 x 3 (3:44:239)
125 x 3 (3:47:242)
145 x 2 (2:49:244)
165 x 1 (1:50:245)

* Notes:

- It was great to start lifting again with my fellow weightlifters at Maximum Performance.  Nothing stellar to report, other than my back is feeling better.  As such, I managed to front squat 165kg for a single.  Not bad.  Stretching and mobility is paying off.

- The clean complex didn't work as well as I'd hope, but I'm still a little hesitant on throwing myself under 130kg+ without sacrificing my back.  Everything in due time!

TRANSITION - DAY 5, WEEK 1 (2013JUN15)

Seeing RED!

Heaving Snatch Balance:
20 x bar work
55 x (3)2
75 x 3
85 x 3 (3:3:167)
95 x 3 (3:6:170)
100 x 2 (2:8:172)
105 x 2 (2:10:174)
110 x 2 (2:12:176)
115 x 2 (2:14:178)
120 x F (1:15:179)

Snatch Deadlift + Snatch Grip RDL:
75 x (1+3)1
105 x (1+3)1 (4:19:183)
115 x (1+3)1 (4:23:187)
120 x (1+3)1 (4:27:191)
125 x (1+3)1 (4:31:195)

Captains of Crush #1:
Left and Right Hand - 7/6/5/4/3/2/1

* Notes:

- After having 4 hours of sleep and not eating anything all day, this workout was a struggle.  Initially, I planned on "getting after" this workout earlier this morning; however, with all the delays and interruptions that life brings, I could only get to lifting by the afternoon.  I was tired and dragging much ass!  Nevertheless, the heaving snatch balances went fairly well -- up to 85% of my 1RM.

- Front squats were initially on order, but I changed the exercise out for snatch grip RDLs.  I'll attack the front squats again tomorrow.

TRANSITION - DAY 4, WEEK 1 (2013JUN14)

130kg about to be launched!

18" Block Clean + Squat Jerk:
20 x bar work
55 x (3)2
75 x 3
85 x 3
95 x (1+1)3 (6:6:124)
100 x (1+1)3 (6:12:130)
105 x (1+1)3 (6:18:136)
115 x (1+1)3 (6:24:142)
120 x (1+1)1 (2:26:144)
125 x (1+1)1 (2:28:146)
130 x (1+F)2 (2:30:148)
130 x (1+1)1 (2:32:150)

Front Squat:
20 x bar work
75 x 5
105 x 5 (5:37:155)
120 x 3 (3:40:158)
125 x 3 (3:43:161)
130 x 3 (3:46:164)

Rolling Thunder:
42.5 x 5 (Segment 1)
45 x 3
47.5 x 1
45 x 5 (Segment 2)
47.5 x 3
50 x 1
47.5 x 5 (Segment 3)
50 x 3
52.5 x 1

* Notes:

- Fairly long workout but very productive.  My low back is slowly getting better.  Stretching the psoas at the advice of, my friend, and fellow Marine, Thomas Thatcher has helped dramatically.  The two missed jerk attempts at 130kg were a direct result of me being a complete pussy and not committing myself under the bar.  Plus, I'm still remaining rather hesitant and cautious with babying my back.  The clean felt really easy; yet, there was one which felt very forward in the reception.

- Front squats were a breeze up to 130kg for a triple and the Rolling Thunder was 2.5kg lower than my previous workout.  I want to ramp up, ramp back, and then ramp up again with the rolling thunder.  Therefore, you'll see the undulation of weights going up then back down in the coming weeks.

- All in all, I'm very happy with today's workout and, now, it's time to mobilize and stretch.

TRANSITION - DAY 3, WEEK 1 (2013JUN12)

Heaving Snatch Balance:

20 x bar work

50 x (3)2

70 x 3

82 x 3 (3:3:84)

85 x 3 (3:6:87)

88 x 3 (3:9:90)

89 x 3 (3:12:93)

90 x 3 (3:15:96)

Front Squat:

70 x 5

105 x 5 (5:20:101)

108 x 5 (5:25:106)

111 x 3 (3:28:109)

119 x 3 (3:31:112)

120 x 3 (3:34:115)

121 x 3 (3:37:118)

Captains of Crush #1:

Left and Right Hand - 6/5/4/3/2/1/1/2/3/4/5/6

* Notes:

- Simple and effective workout.  Still trying to nurse a bad back and maintain some strength.  Heaving snatch balance was slightly forward and off today but I managed to complete them successfully due to the lighter weight.  Heavier weights would have resulted in epic misses.  Turning the wrists over and nearly hyper-extending the wrists and elbows is paramount.

- Front squats were easy, so I ventured a little further with the weight — around the 70% mark.

TRANSITION - DAY 2, WEEK 1 (2013JUN11)

18” Block Clean + Squat Jerk:

20 x bar work

50 x ((1+1)3)2

70 x (1+1)3

80 x (1+1)3

90 x (1+1)3 (6:6:40) 

94 x (1+1)3 (6:12:46)

98 x ((1+1)3)3 (18:30:64)

Front Squat:

98 x 5

105 x 5 (5:35:69)

111 x 5/4/3/2 (14:49:83)

Rolling Thunder:

40 x 5 (Segment 1)

45 x 3

50 x 1

42.5 x 5 (Segment 2)

47.5 x 3

52.5 x 1

45 x 5 (Segment 3)

50 x 3

55 x 1

* Notes:

- Quick and simple workout.  Spent most of my time mobilizing and stretching my back, hips and hamstrings.  The block clean + squat jerk slowly became more of a modified power jerk as the weight increased.  The depth of my reception was still approximately 1/2 squat — so I lean more towards calling it a squat jerk, as opposed to a power jerk.

- Front squats were easy but my legs were a little stiff from yesterday’s workout.  Namely, my quads were tight and my knees had some residual ache to them.  Otherwise, the front squats were “business as usual”.

- Rolling Thunder was fun, as I did three separate “segmented” waves up and back to finish the day with 55kg per hand.

TRANSITION - DAY 1, WEEK 1 (2013JUN10)

Heaving Snatch Balance:

20 x bar work

50 x (3)2

70 x 3

81 x 3 (3:3:3)

83.5 x 3 (3:6:6)

86 x 3 (3:9:9)

88.5 x (3)2 (6:15:15)

Front Squat:

20 x bar work

70 x 5

102 x 5 (5:20:20)

105.5 x 5 (5:25:25)

111 x (3)3 (9:34:34)

Captains of Crush #1:

Left and Right Hand Ladder Down and Ladder Up - 5/4/3/2/1/1/2/3/4/5

* Notes:

- Back on the platform but with utmost caution in order to preserve and protect my lower back.  All weights used today were at 65% of 1RM or less.  It felt great to get the blood pumping and move under load — even if it was extremely light.  The heaving snatch balances were a piece of cake; however, they made me realize that I have a tendency of rotating my shoulders forward (anteriorly).  Thus, causing the majority of my missed snatches forward.  I plan on focusing on the heaving snatch balance for the next couple of weeks so that my overhead position becomes SOLID!  Hopefully, this will help resolve this nagging issue.

- Front squats were a breeze, as they weren’t terribly heavy, but that was done purposefully.  I don’t want to re-injure nor aggravate my existing condition, so 65% or less was prescribed for front squats as well.

- All in all, a great day to lift.  The workout took 30 minutes to complete, which is conforms to my goal of keeping these workouts under 45 minutes.  I’m looking forward to working out again tomorrow.

TRANSITION, RECOVERY, AND REST

The 12 week Russian Modified Training Program is over.  Although, the program was extended to 14 weeks, it produced fairly notable results; specifically, I added 10kg to my clean and jerk — increasing from 140kg to 150kg.

However, I wasn’t quite as fortunate with the snatch.  I started the program at 130kg and ended exactly where I started — at 130kg.  I suppose it’s better than regressing but having absolutely no progress is equally demoralizing.  I did have a snatch at 133kg, which I lost after partially standing — it was very close but would have been considered a failed attempt on the competition platform, so I can’t honestly count it.  Thus, the snatches were a bust!

Furthermore, I injured my low back in the process of attempting to establish a new snatch PR, which in hindsight was a very stupid thing to do.  I should have saved the attempts for another day, because I’m unable to train at all now.

Therefore, I plan on taking the next week to recover and rest my back.  The plan is to stay active — maybe workout with weights hovering around 50-60% of my 1RM (much like a deload week) — and prioritize mobility and flexibility prior to the next program.

I haven’t made a definitive decision on my next cycle, but I am leaning towards a shorter cycle of maybe 4-5 weeks.  Until next time — Go add “One More Kilo” to the bar.

RUSSIAN MODIFIED TRAINING - DAY 4, WEEK 12 (2013JUN07)

2013JUL07 from Bison Barbell Club on Vimeo.

Snatch:
20 x bar work
50 x (3)2
70 x 2
80 x 1 (2:2:163) (wave 1)
90 x 1 (1:3:164)
100 x 1 (1:4:165)
105 x 1 (1:5:166)
110 x F (1:6:167)
110 x 1 (1:7:168)
115 x 1 (1:8:169)
120 x F (1:9:170)
120 x 1 (1:10:171)
125 x (F)2 (2:12:173)
115 x 1 (1:13:174) (wave 2)
120 x 1 (1:14:175)
125 x 1 (1:15:176)
130 x (F)2 (2:17:178)
120 x 1 (1:18:179) (wave 3)
125 x 1 (1:19:180)
130 x 1 (1:20:181) PR (MATCH)
135 x (F)2 (2:22:183)
125 x 1 (1:23:184) (wave 4)
130 x (F)2 (2:25:186)
135 x (F)2 (2:27:188)

115kg Belt Squat is a Mother Bitch!

Belt Squats:
40 x 5
60 x 5
80 x 5 (5:32:193)
100 x 5 (5:37:198)
115 x 5 (5:42:203)

* Notes:

- I started this program on 7 March 2013 and now it's finally over.  Today was the final day of the Russian Modified Training Program.  It has taken me 14 weeks to complete the 12 week program.  I REALLY wanted to establish a new snatch PR today, and I tried my best to stay patient and focused on each lift; however, my efforts were fruitless.  Instead, I had to wave down and up three times due to repetitive misses at 125kg, 130kg, and 135kg.  With each successive wave, I made the missed lift; thereby, gaining momentum and confidence for the next higher weight.  Even with the added momentum created by the wave down and up, I still couldn't pull off the 135kg!  All four missed attempts at 135kg were very close but missed forward.

-  I'm so disappointed in myself but, in retrospect, I did manage to match my previous PR of 130kg from November 2012.  So, after six months of diligent training, injuries, blood, sweat and the occasional tear, I couldn't squeeze out a single kilo!  PISS!

-  Not to mention, my low back is completely hosed -- again!  My final attempt of 135kg caused another strain, so any further attempts were abandoned.  I'm not sure what I'm going to do for my next program but, for now, I plan on taking it easy to rebuild and recoupe my back.  I'm considering a shorter cycle (4 weeks) -- maybe another run at the Conceptual Program, or I may just lift as my mood dictates.

RUSSIAN MODIFIED TRAINING - DAY 3B, WEEK 12 (2013JUN06)

Easily handling 130kg.

Front Squat:
20 x bar work
70 x (3)2
100 x 3 (3:3:132)
115 x 3 (3:6:135)
125 x 3 (3:9:138)
135 x 3 (3:12:141)
145 x 2 (2:14:143)
150 x 2 (2:16:145)
155 x 2 (2:18:147)

Rack Jerk:
20 x bar work
70 x 3
90 x 3 (3:31:150)
100 x 3 (3:34:153)
120 x F (1:35:154)
120 x 1 (1:36:155)
125 x 1 (1:37:156)
130 x (1)5 (5:42:161)

* Notes:

- Stay flexible and adjust to changes in training.  Today, my back was starting to aggravate me again.  I started a warm-up for back squat but the pressure started to build in my low back.  As such, I ditched all thoughts of proceeding and switched to front squats, which caused absolutely zero pressure on the low back.

-  Back squats were the final exercise originally prescribed for today's workout for "day 3"; however, I added the rack jerks to practice my foot work and dip/drive.  It paid off handsomely, as I felt a little quicker and sharper with my foot placement.  130kg felt extremely light.  BOOM!

RUSSIAN MODIFIED TRAINING - DAY 3A, WEEK 12 (2013JUN05)

2013JUN05 from Bison Barbell Club on Vimeo.

Clean + Split Jerk:
20 x bar work
50 x (1+1)3
75 x (1+1)2
105 x (1+1)1 (2:2:98)
113 x (1+1)1 (2:4:100)
120 x (1+1)1 (2:6:102)
128 x (1+1)1 (2:8:104)
135 x (1+1)1 (2:10:106)
143 x (1+1)1 (2:12:108)
150 x (1+F)1 (2:14:110)
150 x (1+1)1 (2:16:112) PR
155 x (F+0)2 (2:18:114)

Clean Extension:
158 x 3 (3:21:117)
161 x 3 (3:24:120)
164 x 3 (3:27:123)
167 x 3 (3:30:126)
170 x 3 (3:33:129)

* Notes:

- New clean and jerk PR of 150kg.  FINALLY!  There is an old axiom in the Marine Corps:  "If you want exemplary performance from your Marines ensure they are:
1 - a little tired;
2 - a little hungry; and
3 - a little pissed off!"

Well, truth be told, I've had approximately 1 hour of sleep in the last 18 hours; absolutely nothing to eat besides two cups of bulletproof coffee and 4 tablespoons of Kerry Gold butter; and I'm pissed at my previous performance in the snatch -- so it was time for redemption!  150kg can now suck my DICK!  BOOM!  Watch out 160kg, you're next!

RUSSIAN MODIFIED TRAINING - DAY 2, WEEK 12 (2013JUN03)

120kg... piece of cake!

Clean + Split Jerk:
20 x bar work
60 x (1+1)3
75 x (1+1)2
90 x (1+1)2 (4:4:64)
105 x (1+1)2 (4:8:68)
113 x (1+1)2 (4:12:72)
120 x (1+1)3 (6:18:78)

Staying engaged with 155kg!

Clean Extension:
145 x 3 (3:21:81)
150 x 3 (3:24:84)
155 x 3 (3:27:87)

Finding the bottom of 120kg... Easy Peasy!

Front Squat:
75 x 3
90 x 3
105 x 3 (3:30:90)
120 x (2)3 (6:36:96)

* Notes:

- Healing and training.  Nothing spectacular to report aside from the fact that I'm starting to feel better.  My back is still tender at times but I felt strong and quick under the bar today.  Hopefully, it will last throughout the upcoming workouts.

RUSSIAN MODIFIED TRAINING - DAY 1B, WEEK 12 (2013JUN02)

185kg prepped for take off.

Take off!  BOOM!

Back Squat:
20 x bar work
60 x 5
95 x 3
115 x 3 (3:3:33)
135 x 3 (3:6:36)
145 x 3 (3:9:39)
155 x 2 (2:11:41)
165 x 1 (1:12:42)
175 x 1 (1:13:43)
185 x 1 (1:14:44)

Push Press:
20 x bar work
50 x 3
70 x 3 (3:17:47)
80 x 3 (3:20:50)
95 x 3 (3:23:53)
103 x 3 (3:26:56)
115 x (F)4 (4:30:60)

* Notes:

- Low back pain plus hanging inverted in the "batman" religiously four times a day for one week equals 185kg back squat.  Can't explain it but it works and somehow, I managed to squat 185kg.  Who knew?

- Push presses were an abomination!  I can tell that my training has definitely lacked in the push press department.  I couldn't for the life of me push press 115kg!  This is depressing, because my current PR was 127kg!  What the hell?  Two subpar days on the platform with the snatches and push presses.  Piss!

RUSSIAN MODIFIED TRAINING - DAY 1A, WEEK 12 (2013JUN01)

Epic pull leading to Epic miss!  Piss!

Snatch:
20 x bar work
50 x 2
70 x 1
80 x 1 (1:1:1)
95 x 1 (1:2:2)
75 x 1
85 x 1 (1:3:3)
95 x 1 (1:4:4)
103 x 1 (1:5:5)
115 x 1 (1:6:6)
123 x F (1:7:7)
123 x 1 (1:8:8)
128 x F (1:9:9)
128 x 1 (1:10:10)
133 x (F)3 (3:13:13)
123 x F (1:14:14)
123 x 1 (1:15:15)
128 x (F)2 (2:17:17)
133 x (F)2 (2:19:19)
135 x F (1:20:20)

Snatch Extension:
148 x (3)2 (6:26:26)
148 x (1)3 (3:29:29)

Snatch:
135 x F (1:30:30)

* Notes:

- Today's workout was a complete let-down.  I was hoping for big numbers in the snatch but could only manage to successfully snatch 2kg under my current PR.  Piss!  I had several attempts at 133kg and a couple at 135kg, but none were successful.  There were two at 133kg which were extremely close but ultimately resulted in a miss.  I'm very disappointed in myself but considering the last two weeks have been hampered with both a back injury and a newborn -- I'll take 128kg and be happy.

- After the frustrating snatch attempts, I pushed on to the snatch extensions, which oddly called for 148kg.  I did the prescribed reps and weights; however, after closer review, I think the snatch extensions should have been done with 135kg vice 148kg.  I believe this was an administrative error in the program, because I don't see the sense in doing extensions with 110% of my projected PR.  Nevertheless, the pulls (weight) was insanely heavy.  Nearly shit my pants trying to pull a triple in the second set, so I decided to reduce it to three singles for the last set.

- Upon finishing the extensions, I figured I'd give 135kg one last attempt -- I would have been better off dropping a 25kg bumper on my foot, because that attempt was completely futile.  Piss!

2013JUN01 from Bison Barbell Club on Vimeo.