2013SEP30 (BUL D5B.W6)

Feeble Attempt at 130kg.

Session B.

6" Block Power Clean + Front Squat:
20 x bar work
50 x (1+2)3
70 x (1+2)2
90 x (1+2)2 (6:6:328)
110 x (1+2)10 (30:36:358)

6" Block Power Clean:
115 x 1 (1:37:359)
120 x 1 (1:38:360)
125 x 1 (1:39:361)
130 x (F)2 (2:41:363)

* Notes:

- Meh... Could have been a better workout but considering the circumstances, I'll count it as a "+".  Another day in the books and the week is nearly over.  I can hardly believe I've been at this program for almost 7 weeks.

2013SEP30 (BUL D5A.W6)

Session A.

Front Squat:

20 x bar work

50 x (3)4

70 x (3)2

90 x 3 (3:3:280)

110 x 3 (3:6:283)

130 x 2 (2:8:285)

150 x 1 (1:9:286)

120 x (3)10 (30:39:316)

125 x 3 (3:42:319)

130 x 3 (3:45:322)

* Notes:

- Nothing spectacular, just putting in some work with the new stance.  It's revealing my extreme lack of flexibility on many levels.  I think a regression in weight is inevitable and accepted; however, I'm still sticking with the Bulgarian protocol.

2013SEP29 (BUL D4.W6)

Trying to Stay Connected with 160kg.

Back Squat:
20 x bar work
50 x (5)2
70 x (3)2
90 x (3)2
110 x 2 (2:2:234)
130 x 2 (2:4:236)
150 x 2 (2:6:238)
130 x 3 (3:9:241)
140 x 3 (3:12:244)
150 x 3 (3:15:247)
160 x 3 (3:18:250)
170 x 1 (1:19:251)
150 x (2)5 (10:29:261)
140 x (3)5 (15:44:276)

* Notes:

- Still adjusting and feeling out the new squat stance.  Fair workout.

2013SEP28 (BUL D3C.W6)

Session C.

18" Block Power Snatch:
20 x bar work
50 x (3)3
60 x (3)2 (6:6:199)
70 x 3 (3:9:202)
80 x 3 (3:12:205)
90 x 3 (3:15:208)
100 x (F)2 (2:17:210)

Back Squat:
20 x bar work
50 x (3)2
70 x (3)2
90 x 3
110 x 3 (3:20:213)
130 x 3 (3:23:216)
150 x 3 (3:26:219)
170 x 1 (1:27:220)
130 x (3)2 (6:33:226)
110 x (3)2 (6:39:232)

* Notes:

- A torn callus quickly ended my power snatch attempts.  The first pull on 100kg resulted in the rip and the subsequent attempt wasn't any better; as such, I opted to play with the new squat stance some more.  I managed to get 170kg for a single -- huge, considering the morning's staple and struggle with 160kg.

2013SEP28 (BUL D3B.W6)

Session B.

Back Squat:
50 x (3)2
70 x (3)2
90 x (2)2 (4:4:184)
110 x 2 (2:6:186)
120 x 2 (2:8:188)
130 x 2 (2:10:190)
140 x 2 (2:12:192)
150 x 1 (1:13:193)

* Notes:

- Very quick session to feel out a new squat stance.  Managed to sqeeze out 150kg with the new stand and I'm fairly pleased.

2013SEP28 (BUL D3A.W6)

Session A.

Back Squat:
20 x bar work
50 x (3)2
70 x (3)2
90 x (2)2
110 x 2 (2:2:140)
130 x 2 (2:4:142)
150 x 1 (1:5:143)
160 x F (1:6:144)
130 x 2 (2:8:146)
140 x 2 (2:10:148)
150 x 1 (1:11:149)
160 x 1 (1:12:150)
140 x (3)10 (30:42:180)

* Notes:

- Depressing workout.  Getting nailed to the pins at 160kg in my first wave is repulsive.  The second wave was slightly better but 160kg felt crazy heavy.  Therefore, I decided on more volume by doing 140kg triples for 10 sets.  I'm crushed but, hopefully, the added volume will turn my lackluster performance around in the coming days.

2013SEP27 (BUL D2B.W6)

Session B.

High Rack Split Jerk:
20 x bar work
50 x (3)2
70 x (3)2
90 x 3 (3:3:118)
100 x 3 (3:6:121)
110 x 3 (3:9:124)
120 x 2 (2:11:126)
125 x 1 (1:12:127)
125 x (F)2 (2:14:129)
125 x 1 (1:15:130)
130 x (F)2 (2:17:132)

Rack Split Jerk:
120 x 3 (3:20:135)
125 x 2 (2:22:137)
130 x 1 (1:23:138)

* Notes:

- Interrupted workout due to the baby.  I wanted to get up to at least 30+ repetitions in the jerk, but it wasn't happening.  Got trumped by baby girl.

2013SEP27 (BUL D2A.W6)

Session A.

Back Squat:
20 x bar work
70 x (3)4
90 x (3)2
110 x 2 (2:2:77)
130 x 2 (2:4:79)
150 x 2 (2:6:81)
170 x 1 (1:7:82)
140 x 3 (3:10:85)
145 x (2)15 (30:40:115)

* Notes:

- Ball buster!  My left hip is inflamed and pissed that I continue to squat daily.  My squat numbers have stalled and 170kg was definitely a "mercy-squat", because it took every last bit of effort on my part to grind it out.  As such, I decided on dropping down 30kg and work some volume.  After an initial 3 repetitions at 140kg, I figured 145kg was a little more realistic for 15 sets of doubles.  It wasn't the best workout but it still gets a "+" in my book -- better than sitting on the couch.

2013SEP26 (BUL D1B.W6)

Session B.

24" Block Snatch:
20 x bar work
50 x (3)4
70 x (3)2 (6:6:36)
80 x 2 (2:8:38)
90 x 1 (1:9:39)
90 x F (1:10:40)
90 x 1 (1:11:41)
100 x (F)3 (3:14:44)
100 x (1)3 (3:17:47)
105 x (F)2 (2:19:49)
90 x F (1:20:50)
90 x 1 (1:21:51)
95 x (1)2 (2:23:53)
95 x (F)2 (2:25:55)
75 x (2)2 (4:29:59)
80 x (1)2 (2:31:61)
85 x (1)2 (2:33:63)
90 x (1)2 (2:35:65)
95 x (1)2 (2:37:67)
100 x (1)2 (2:39:69)
105 x (1)2 (2:41:71)
110 x (1)2 (2:43:73)
115 x (F)2 (2:45:75)

* Notes:

- Piss!

2013SEP26 (BUL D1A.W6)

Session A.

Front Squat:
20 x bar work
50 x (3)4
70 x (3)2
90 x 3
110 x 3 (3:3:3)
130 x 3 (3:6:6)
150 x 1 (1:7:7)
130 x 3 (3:10:10)
115 x 3 (3:13:13)
135 x 3 (3:16:16)
155 x 1 (1:17:17)
135 x 3 (3:20:20)
120 x 3 (3:23:23)
140 x 3 (3:26:26)
160 x 1 (1:27:27)
140 x 3 (3:30:30)

* Notes:

- Another one in the books.  Nothing special or noteworthy to report, aside from the fact that I felt very tight and slow today.  The weights seems laboriously heavy but I got my bare minimum of 150kg and 30 repetitions.  I hope "Session B" fares better.

2013SEP25 (BUL D7B.W5)

Session B.

12" Block Clean + Front Squat:
20 x bar work
50 x (2+2)3
70 x (2+2)1
80 x (1+2)1
90 x (1+2)1 (3:3:450)

12" Block Clean:
100 x (1)2 (2:5:452)
110 x (1)2 (2:7:454)
120 x (1)2 (2:9:456)
130 x (1)2 (2:11:458)

12" Block Power Clean + Block Clean + Front Squat:
110 x (1+1+2)2 (8:19:464)
115 x (1+1+2)2 (8:27:472)
120 x (1+1+2)2 (8:35:480)

12" Block Clean:
125 x (1)2 (2:37:482)

* Notes:

- FUCKING WEIGHTS!

2013SEP25 (BUL D7A.W5)

Session A.

Back Squat:
20 x bar work
50 x (3)2
70 x (3)2
90 x 3
110 x 3 (3:3:415)
130 x 2 (2:5:417)
150 x 2 (2:7:419)
170 x 1 (1:8:420)
140 x 4 (4:12:424)
150 x 3 (3:15:427)
160 x 2 (2:17:429)
170 x 1 (1:18:430)
145 x 4 (4:22:434)
155 x 3 (3:25:437)
165 x 2 (2:27:439)
175 x 1 (1:28:440)
150 x 4 (4:32:444)
160 x 3 (3:35:447)

* Notes:

- Squats, particularly back squats, are becoming rather cumbersome and it's taking longer to grease the groove with the lift.  My bum hip doesn't help the matter, but finding the right groove in the lift has become a mystery.  I've moved my feet out -- then back in; I've done different heel and toe angles; I've flared and tried to keep my feet parallel; and nothing.  My squats have stalled and it's frustrating.  Today, 170kg felt like 190kg!  WTF is going on?  Piss!

2013SEP24 (BUL D6B.W5)

Session B.

12" Block Snatch:
20 x bar work
50 x (3)3
70 x (2)2
80 x 2 (2:2:372)
90 x 2 (2:4:374)
100 x 2 (2:6:376)
110 x 1 (1:7:377)
110 x F (1:8:378)
110 x 1 (1:9:379)
120 x (F)3 (3:12:382)
100 x F (1:13:383)
100 x 1 (1:14:384)
100 x 2 (2:16:386)
105 x 1 (1:17:387)
110 x F (1:18:388)
110 x 1 (1:19:389)
115 x F (1:20:390)
115 x 1 (1:21:391)
120 x F (1:22:392)
125 x (F)2 (2:24:394)
105 x 1 (1:25:395)
110 x 1 (1:26:396)
115 x 1 (1:27:397)
120 x 1 (1:28:398)
125 x (F)3 (3:31:401)
115 x (1)2 (2:33:403)
115 x F (1:34:404)
115 x (1)4 (4:38:408)
115 x F (1:39:409)
115 x (1)2 (2:41:411)
120 x F (1:42:412)

* Notes:

- Nothing seemed to click today.  I'm going to chalk this up to being another mediocre workout and reevaluate my technique.  I'm finding myself a little too forward and I believe it's more of a mobility issue that can be resolved with a little due diligence.

2013SEP23 (BUL D6A.W5)

Grinding with 170kg!

Session A.

Back Squat:
20 x bar work
70 x (3)2
90 x (3)2
110 x 3 (3:3:334)
130 x 3 (3:6:337)
150 x 3 (3:9:340)
170 x 2 (2:11:342)
150 x 3 (3:14:345)
160 x 3 (3:17:348)
170 x F (1:18:349)
140 x 2 (2:20:351)
145 x 2 (2:22:353)
150 x 2 (2:24:355)
155 x 2 (2:26:357)
160 x F (1:27:358)
130 x (2)2 (4:31:362)
140 x (2)2 (4:35:366)
150 x (2)2 (4:39:370)

* Notes:

- Could this be the start of the next "Dark Times"?  Getting stapled at 170kg and then again at 160kg isn't a huge mood booster!  This BLOWS DICK!  I couldn't get into a solid groove with the squats this morning and my hip is on FIRE!  I'm disappointed in my efforts this morning but it seems like the harder I tried, the worse things got.  I can't recall a time where I had to wave back to 130kg!  WTFO?  Bring on the MOTRIN!

2013SEP23 (BUL D5.W5)

Getting Nailed with 160kg!

Front Squat:
20 x bar work
50 x (3)2
70 x (3)2
90 x (3)2
110 x 3 (3:3:301)
130 x 3 (3:6:304)
150 x 2 (2:8:306)
160 x 1/F (2:10:308)
140 x 2 (2:12:310)
145 x 1 (1:13:311)
140 x 2 (2:15:313)
150 x 1 (1:16:314)
140 x 2 (2:18:316)
155 x 1 (1:19:317)
140 x F (1:20:318)
140 x 2 (2:22:320)
160 x F (1:23:321)
135 x 4 (4:27:325)
135 x 3 (3:30:328)
135 x 2 (2:32:330)
135 x 1 (1:33:331)

* Notes:

- Balls-ass-tired!  I could not for the life of me wake up on time this morning at my usually 0400-0530 time period.  Instead, I slept like a fat overgrown grizzly bear in hibernation.  However, after looking back at my workout logbook, I haven't had a single exercise day in over two weeks.  I was due for this semi-rest day and I could feel it with every repetition.  Slow and lacking drive out of the hole was the theme of today's workout.  I did (somehow) squeak out a 160kg front squat, but the initial intent was to get a double -- which didn't happen.  Nevertheless, this one is in the books.  Thank God!

Getting Nailed again with 160kg!

2013SEP22 (BUL D4.W5)

Session A.

Back Squat:
20 x bar work
70 x (3)2
90 x (3)2
110 x 3 (3:3:235)
130 x 3 (3:6:238)
150 x 2 (2:8:240)
170 x 2 (2:10:242)
150 x (2)5 (10:20:252)
160 x 1 (1:21:253)
170 x 1 (1:22:254)
180 x 1 (1:23:255)
140 x 7 (7:30:262)

* Notes:

- Short, extremely short back squat workout.  Was feeling very sluggish but managed to nail 180kg.  Not bad.

Session B.

Rack Split Jerk:
20 x bar work
50 x (3)2
70 x 3
90 x 2 (2:2:264)
110 x 1 (1:3:265)
130 x F (1:4:266)
130 x 1 (1:5:267)
140 x 1 (1:6:268)
150 x F (1:7:269)
150 x 1 (1:8:270)
160 x (F)2 (2:10:272)
130 x (2)5 (10:20:282)
135 x (2)3 (6:26:288)
135 x 1 (1:27:289)
135 x F (1:28:290)
135 x 1 (1:29:291)
140 x (1)5 (5:34:296)
140 x F (1:35:297)
140 x 1 (1:36:298)

* Notes:

- Tired and hungry.

2013SEP21 (BUL D3B.W5)

Making 125kg Easier!

Session B.

18" Block Snatch:
20 x bar work
50 x (3)3
70 x 3
80 x 2
90 x 2 (2:2:192)
100 x 2 (2:4:194)
110 x 2 (2:6:196)
120 x 2 (2:8:198)
130 x (F)2 (2:10:200)
120 x 1 (1:11:201)
125 x 1 (1:12:202)
130 x (F)2 (2:14:204)
120 x (F)2 (2:16:206)
110 x F (1:17:207)
110 x 1 (1:18:208)
115 x 1 (1:19:209)
120 x 1 (1:20:210)
125 x 1 (1:21:211)
130 x (F)3 (3:24:214)
125 x 1 (1:25:215)
130 x F (1:26:216)
125 x F (1:27:217)
115 x (F)2 (2:29:219)
115 x (1)6 (6:35:225)
115 x F (1:36:226)
115 x 1 (1:37:227)
120 x (1)2 (2:39:229)
120 x (F)2 (2:41:231)
120 x 1 (1:42:232)

* Notes:

- Having a mental block when it comes to 130kg.  It's really aggravating because the first wave up was extremely crisp.  The reps just popped into my hands -- making the lifts seem effortless.  Even the double at 120kg felt amazing, but once I got to 130kg -- my mind takes a unauthorized vacation and I'm standing around with my thumb up my ass!  Annoyed to hell!  Either way, I did manage to get 7/10 reps at 115kg!  Small victory!

2013SEP21 (BUL D3A.W5)

Session A.

Back Squat:
20 x bar work
70 x (3)2
90 x (3)2
110 x 3 (3:3:163)
130 x 2 (2:5:165)
150 x 2 (2:7:167)
130 x 2 (2:9:169)
140 x 2 (2:11:171)
150 x 2 (2:13:173)
160 x 2 (2:15:175)
140 x 2 (2:17:177)
150 x 2 (2:19:179)
160 x 2 (2:21:181)
170 x 2 (2:23:183)
180 x 1 (1:24:184)
160 x (2)3 (6:30:190)

* Notes:

- Slow.  Hindered.  Irritated.  Tacky.  (SHIT).  This is how I felt today during this workout.  It didn't help that I'd been up at 2300, 2400, 0200, and 0500 with a very fickle and irritated baby, but I somehow managed to get this back squat workout done.  It wasn't pretty, as my first wave back was initiated at 150kg because it moved SLOW!  I was starting to think "Dark Times II"!  The same happened again at my second go at 150kg and at 160kg; however, I pulled through.  Surprisingly, there weren't any missed lifts today, and I pushed past my minimum of 160kg.  Thus, in retrospect, today was a damn good workout.

2013SEP20 (BUL D2B.W5)

155kg PR!

Session B.

18" Block Clean + Split Jerk:
20 x bar work
50 x (1+1)6
70 x (1+1)3
90 x (1+1)2 (4:4:109)
100 x (1+1)2 (4:8:113)
110 x (1+1)1 (2:10:115)
120 x (1+1)1 (2:12:117)
130 x (1+1)1 (2:14:119)
135 x (F)3 (3:17:122)
110 x (3+1)2 (8:25:130)
115 x (3+1)2 (8:33:138)
120 x (3+1)1 (4:37:142)
125 x (3+1)1 (4:41:146)
130 x (3+1)1 (4:45:150)

18" Block Clean:
135 x 1 (1:46:151)
140 x 1 (1:47:152)
145 x F (1:48:153)
145 x 1 (1:49:154)
150 x 1 (1:50:155)
155 x F (1:51:156)
155 x 1 (1:52:157) PR
160 x (F)3 (3:55:160)

* Notes:

- Strange how you feel like shit one moment and then you're setting a PR the next.  I wasn't completely thrilled to tackle the block cleans, because I SUCK at them; however, my day turned around for the better when I knocked 155kg out of the park!  BOOM!

2013SEP20 (BUL D2A.W5)

Last and Final Set at 150kg!

Session A.

Front Squat:
20 x bar work
70 x (3)4
90 x (3)2
110 x 3 (3:3:68)
130 x 2 (2:5:70)
150 x 2 (2:7:72)
160 x 1/F (2:9:74)
140 x (2)10 (20:29:94)
145 x (2)5 (10:39:104)
150 x 1 (1:40:105)

* Notes:

- Felt absolutely slow and gummy this morning.  My quads and hips were stiff as a board and I'd been up since 0300 with a wide-awake daughter.  After putting her down, I figured a workout was in order.  Not a great idea at 0430 in the morning, but you have to take advantage of time when it comes available.  Nothing noteworthy about this workout.  "Mediocre" would best describe the initial start but after failing on the second rep of 160kg, I decided to drill 140kg until it became second nature.  After 10 sets of doubles, I think my body got the point!  Surprisingly, 140kg started to become easier and easier as the sets progressed -- especially after the fourth set.  Well, one more workout in the books and I still have another to go this morning.  Wish me luck.

2013SEP19 (BUL D1.W5)

Session A.

Back Squat:
20 x bar work
70 x (3)2
90 x (3)2
110 x 3 (3:3:3)
130 x 3 (3:6:6)
150 x 3 (3:9:9)
160 x 1 (1:10:10)
140 x 3 (3:13:13)
150 x 3 (3:16:16)
160 x 3 (3:19:19)
170 x 1 (1:20:20)
150 x 3 (3:23:23)
160 x 3 (3:26:26)
170 x 3 (3:29:29)
180 x 1 (1:30:30)

* Notes:

- Not sure how in the world I managed to squeeze out a triple at 170kg this morning because I was seriously dragging ass.  But, as Coach Broz says, "The way you feel is a LIE"!  He wasn't kidding because I felt like death warmed over but still got a great workout in!  Boom!

2013SEP19 from Bison Barbell Club on Vimeo.

Session B.

18" Block Snatch:
20 x bar work
50 x (3)3
70 x (3)2
90 x 2 (2:2:32)
100 x 2 (2:4:34)
110 x (F)2 (2:6:36)
100 x 2 (2:8:38)
105 x 1 (1:9:39)
105 x F (1:10:40)
105 x 1 (1:11:41)
110 x 2 (2:13:43)
115 x (F)2 (2:15:45)
105 x 2 (2:17:47)
110 x F (1:18:48)
110 x 2 (2:20:50)
115 x 2 (2:22:52)
120 x 2 (2:24:54)
125 x (F)2 (2:26:56)
115 x (F)2 (2:28:58)
105 x 1 (1:29:59)
110 x 1 (1:30:60)
115 x 1 (1:31:61)
120 x 1 (1:32:62)
125 x (F)2 (2:34:64)
125 x 1 (1:35:65)

* Notes:

- HOT ASS WORKOUT!  Had to strip down to my compression shorts-skivvies!  The lifts weren't as well as I had hoped but I manged to get up to successfully snatching 125kg -- 5kg shy of my max.  Take a look at the video above and you can follow along with my waves.

2013SEP18 (BUL D7B.W4)

Session B.

High Rack Split Jerk:
20 x bar work
50 x (3)2
70 x (3)2
90 x (2)2 (4:4:425)
100 x 2 (2:6:427)
110 x 2 (2:8:429)
120 x 1 (1:9:430)
120 x F (1:10:431)
120 x 1 (1:11:432)
125 x 2 (2:13:434)
130 x 1 (1:14:435)
130 x (F)2 (2:16:437)

Rack Split Jerk:
120 x 2 (2:18:439)
125 x 2 (2:20:441)
130 x 2 (2:22:443)
135 x 2 (2:24:445)
140 x 1 (1:25:446)
140 x F (1:26:447)
140 x 1 (1:27:448)
145 x 1 (1:28:449)
145 x F (1:29:450)
145 x 1 (1:30:451)
150 x (F)2 (2:32:453)
125 x (2)4 (8:40:461)
130 x (2)2 (4:44:465)
135 x (1)2 (2:46:467)
140 x (1)2 (2:48:469)

* Notes:

- Amazing workout.  I've noticed in the past as the weight increases, so does my dip.  In order to address this issue, I stacked my blocks 6" higher than normal; thereby, requiring me to shorten the dip and drive myself under quickly -- it WORKED WONDERS!  I managed to get to 130kg, which was my minimum for the day and at a higher block setting equals success on many levels!

- Following the high block work, I went back to the regular height and the jerks seemed amazingly easy.  First, due to the focus on the shorter dip and I was definitely warmed up sufficiently by this time. Great overall workout with a final rep count of 48 with a weekly total of 469!

2013SEP18 (BUL D7A.W4)

Results require "Werk San"!

Session A.

Back Squat:
20 x bar work
70 x (3)3
90 x (3)2
110 x 3 (3:3:391)
130 x 3 (3:6:394)
150 x 3 (3:9:397)
170 x 3 (3:12:400)
180 x 1 (1:13:401)
150 x 5 (5:18:406)
155 x 4 (4:22:410)
160 x 3 (3:25:413)
165 x 2 (2:27:415)
170 x 1 (1:28:416)
150 x 5 (5:33:421)

* Notes:

- Quick back squat day.  Had to cut it short due to the baby waking up but managed to squeeze out 33 reps above 60%.  I was hoping to get into the mid 40's but that never happened.  Either way, 170kg triple is a new PR for me.  Very pleased with today's workout considering the lack of sleep, sore hips, and lack of motivation!  Boom!

2013SEP17 (BUL D6.W4)

Session A.

Front Squat:
20 x bar work
50 x (3)2
70 x (3)2
90 x 3
110 x 2 (2:2:317)
120 x 2 (2:4:319)
130 x 2 (2:6:321)
140 x 2 (2:8:323)
150 x 2 (2:10:325)
160 x 1/F (2:12:327)
140 x 3 (3:15:330)
145 x 3 (3:18:333)
150 x F (1:19:334)
130 x 3 (3:22:337)
140 x 2 (2:24:339)
150 x 1 (1:25:340)
130 x 3 (3:28:343)
140 x 2 (2:30:345)
150 x 1 (1:31:346)

* Notes:

- Mediocre workout but got in plenty of volume.  The miss at 150kg was a fluke!  Poor concentration and a lack of tightness in the bottom and I completely bottomed out in the rack -- strange!

Session B.

12" Block Snatch:
20 x bar work
50 x (3)2
70 x (3)2
90 x (2)2 (4:4:350)
100 x 1 (1:5:351)
110 x (F)2 (2:7:353)
100 x 2 (2:9:355)
110 x 1 (1:10:356)
120 x 1 (1:11:357)
125 x (F)2 (2:13:360)
110 x 1 (1:14:361)
110 x (F)2 (2:16:363)
100 x 1 (1:17:364)
100 x F (1:18:365)
100 x 1 (1:19:366)
105 x (1)2 (2:21:368)
110 x (1)2 (2:23:370)
115 x 1 (1:24:371)
115 x F (1:25:372)
115 x 1 (1:26:373)
120 x (F)2 (2:28:375)
110 x 1 (1:29:376)
110 x (F)2 (2:31:378)
110 x (1)10 (10:41:388)

* Notes:

- Strange initial start to the workout.  Missed a LOT.  Not sure what was going on but it was starting to get frustrating because the misses were just slightly forward -- I'm talking minuscule!  Either way, I kept dropping back from one wave to the next and eventually ended with 110kg x 10 singles!  Not bad!

2013SEP16 (BUL D5B.W4)

Fighting with 150kg!

Session B.

12" Block Clean + Front Squat:
20 x bar work
50 x (1+2)3
70 x (1+2)2
90 x (1+2)2 (6:6:274)
110 x (1+2)1 (3:9:277)
130 x (1+2)1 (3:12:280)
140 x (1+2)1 (3:15:283)

12" Block Clean:
150 x 1 (1:16:284)
155 x (F)3 (3:19:287)
140 x 1 (1:20:288)
145 x 1 (1:21:289)

12" Block Clean + Front Squat:
120 x (2+2)2 (8:29:297)
125 x (2+2)2 (8:37:305)
130 x (2+2)1 (4:41:309)
130 x (1+0)1 (1:42:310)
130 x (F)2 (2:44:312)
130x (1+2)1 (3:47:315)

* Notes:

- Tried to mix it up a little today with the clean and front squat complex.  I really need to work on my cleans because they SUCK!  Therefore, I initially decided to push with the clean and front squat combo because I'm getting stapled in my reception.  However, after a few sets, my speed started to dwendle in driving under the bar, so I opted to focus more on the clean by doing doubles.  Either way, I was completely crushed after this workout.  Glad it's over.

2013SEP16 (BUL D5A.W4)

Another Day at the Bar.

Session A.

Back Squat:
20 x bar work
70 x (3)2
90 x (3)2
110 x 3 (3:3:232)
130 x 2 (2:5:234)
150 x 1 (1:6:235)
120 x 3 (3:9:238)
140 x 2 (2:11:240)
160 x 1 (1:12:241)
130 x 3 (3:15:244)
150 x 2 (2:17:246)
170 x 1 (1:18:247)
140 x 3 (3:21:250)
160 x 2 (2:23:252)
180 x 1 (1:24:253)
150 x 3 (3:27:256)
170 x 2 (2:29:258)
175 x 1 (1:30:259)
150 x (3)3 (9:39:268)

* Notes:

- Super day for back squats.  There wasn't a PR but considering all the volume leading up to a single of 180kg, I'd consider today's back squats a major success!

2013SEP15 (BUL D4.W4)

Session A.

Back Squat:
20 x bar work
70 x (3)3
90 x 3
110 x 3 (3:3:180)
130 x 2 (2:5:182)
150 x 2 (2:7:184)
170 x 2 (2:9:186)
150 x 3 (3:12:189)
155 x 3 (3:15:192)
160 x 3 (3:18:195)
165 x 2 (2:20:197)
145 x 4 (4:24:201)
150 x 3 (3:27:204)
155 x 2 (2:29:206)
160 x 1 (1:30:207)

* Notes:

- Hips are still bothersome and now my calves are tight!  Where does the "floating pain" decide to land?  I have no clue until I get up in the morning.  My calves and achilles tendon is tender but it didn't hinder my back squats.  I squeezed out 170kg x 2 and I know there is a lot more in the tank.  Looking forward to getting under the bar again tomorrow morning.

135kg is getting closer!

Session B.

Snatch:
20 x bar work
50 x (3)2
70 x 3
90 x 2 (2:2:209)
110 x 1 (1:3:210)
120 x 1 (1:4:211)
130 x (F)2 (2:6:213)
110 x 1 (1:7:214)
115 x (F)2 (2:9:216)
105 x (1)2 (2:11:208)
110 x (1)2 (2:13:210)
115 x (1)2 (2:15:212)
120 x 1 (1:16:213)
120 x (F)2 (2:18:215)
110 x (1)2 (2:20:217)
115 x 1 (1:21:218)
115 x F (1:22:219)
115 x 1 (1:23:220)
120 x F (1:24:221)
120 x 1 (1:25:222)
125 x 1 (1:26:223)
130 x 1 (1:27:224)
135 x (F)2 (2:29:226)
120 x 1 (1:30:227)
120 x (F)2 (2:32:229)

* Notes:

- Great snatch session even though I wasn't really excited about training again.  Nevertheless, I somehow managed to snatch 130kg, which matches my current PR.  The waving back and forth between missed attempts is definitely helping make subsequent attempts much easier.  Loving the program!

2013SEP14 (BUL D3.W4)

Still Working!

Front Squat:
20 x bar work
50 x (3)2
70 x (3)2
90 x (3)2
110 x (2)2 (4:4:148)
130 x (2)2 (4:8:152)
150 x (2)2 (4:12:156)
160 x (1)2 (2:14:158)
165 x 1 (1:15:159)
145 x (2)2 (4:19:163)
150 x (2)2 (4:23:167)
155 x (2)2 (4:27:171)
135 x 3 (3:30:174)

Squat Jerk:
20 x bar work
50 x (3)2
70 x (3)2
90 x 3
110 x 1 (1:31:175)
110 x (F)2 (2:33:177)

* Notes:

- Superb workout -- at least the front squats went well.  As for the squat jerks -- they were horrible.  I'm so use to doing only one exercise that by the time I reached the squat jerks I was spent both mentally and physically.  Plus, I haven't done a squat jerk in ages!  I decided to push with squat jerks due to my bum hip, which is also my lead leg in a split jerk.  Regardless, the squat jerks were lackluster; however, the front squats felt very fluid and strong.  I managed doubles all the way up to 160kg which is a personal victory!  Looking forward to back squatting tomorrow.

2013SEP13 (BUL D2.W4)

New toy was used today!

Session A.

Back Squat:
20 x bar work
70 x (3)3
90 x (3)2
110 x (3)2 (6:6:95)
130 x (3)2 (6:12:101)
150 x 2 (2:14:103)
160 x 2 (2:16:105)
170 x 1 (1:17:106)
175 x F (1:18:107)
150 x 4 (4:22:111)
155 x 3 (3:25:114)

* Notes:

- Had to cut the workout short this morning because the baby awoke.  However, I did manage to complete 90% of my back squats -- so it wasn't a complete failure to finish.  I was planning on a few additional sets at 160kg x 2, and 165kg x 1 to finish out the workout.  I guess I'll have to save it for tomorrow.

Battling with 120kg!

Session B.

18" Block Snatch:
20 x bar work
50 x (3)4
70 x (3)2
90 x 2 (2:2:116)
100 x 2 (2:4:118)
110 x F (1:5:119)
110 x 2 (2:7:121)
120 x F (1:8:122)
120 x 2 (2:10:124)
125 x (F)2 (2:12:126)
115 x (F)2 (2:14:128)
105 x F (1:15:129)
105 x (1)5 (5:20:134)
110 x (F)2 (2:22:136)
100 x 1 (1:23:137)
105 x 1 (1:24:138)
110 x 1 (1:25:139)
115 x F (1:26:140)
115 x 1 (1:27:141)
120 x F (1:28:142)
120 x 1 (1:29:143)
125 x F (1:30:144)

* Notes:

- Felt slow for Session B.  Caught myself staying extended too long in the pull and not snapping myself down under the bar.  All my missed attempts were forward, and the five misses from 125kg decending down to 105kg was aggravating!  Some days you have it... other days you don't!

2013SEP12 (BUL D1B.W4)

Warrior Mindset!

Session B.

12" Block Clean + Front Squat:
20 x bar work
50 x (1+2)3
70 x (1+2)3
90 x (1+2)3 (9:9:39)
110 x (1+2)2 (6:15:45)
130 x (1+2)2 (6:21:51)
140 x (1+2)1 (3:24:54)
120 x (1+2)2 (6:30:60)
125 x (1+2)2 (6:36:66)
130 x (1+2)2 (6:42:72)
135 x (1+2)2 (6:48:78)
140 x F (1:49:79)
140 x (1+2)2 (6:55:85)
145 x F (1:56:86)
130 x (1+2)1 (3:59:89)

* Notes:

- Long and hot workout.  The garage seemed hot so I opened the doors -- bad idea.  Even hotter -- Africa Hot!  Sweat like a freaking pig and the lifts weren't as hot as the weather.  Nevertheless, I got a ton of volume in with the addition of front squats.  Glad it's over.  Time to eat, stretch and rest.

2013SEP12 (BUL D1A.W4)

Some days you're the stapler... other days you're the paper!

Session A.

Back Squat:
20 x bar work
70 x (3)3
90 x (3)2
110 x 3 (3:3:3)
130 x 2 (2:5:5)
150 x 1 (1:6:6)
130 x 3 (3:9:9)
150 x 2 (2:11:11)
170 x 1 (1:12:12)
150 x 3 (3:15:15)
170 x 2 (2:17:17)
190 x F (1:18:18)
150 x 2 (2:20:20)
155 x 2 (2:22:22)
160 x 2 (2:24:24)
165 x 1 (1:25:25)
170 x 1 (1:26:26)
175 x 1 (1:27:27)
155 x 3 (3:30:30)

* Notes:

-  Nothing overly spectacular today but it's another day in the books.  The back squats felt rather slow today as my left hip is still giving me hell -- and I'm giving hell back.  I've been diligently stretching, mobilizing, and mashing the hell out of my hip, hip flexors, glutes, and anything else that may help, but there is still a nagging irritation that lingers (not to mention the constant popping).  Damn, I wish it felt like my right hip -- well lubed and pain free!

- Tried something different with the squats today.  I made 20kg jumps from 110kg and decreased the number of repetitions by one.  Eventually, waving back and forth to make an attempt at 190kg.  Good idea, bad idea -- in retrospect -- bad idea, as I got stapled with 190kg.  After reveiwing the video - I should have made this lift!  DAMN!  Regardless, it made me realize that I'm now taking attempts at or very near my 1RM. This program is WORKING!

2013SEP11 (BUL D7B.W3)

Session B.

12" Block Snatch:
20 x bar work
50 x (3)3
70 x 3
80 x 3
90 x 1 (1:1:313)
100 x 1 (1:2:314)
110 x F (1:3:315)
110 x 1 (1:4:316)
120 x 1 (1:5:317)
130 x (F)3 (3:8:320)
110 x 1 (1:9:321)
120 x F (1:10:322)
120 x 1 (1:11:323)
125 x (F)2 (2:13:325)
125 x 1 (1:14:326)
130 x F (1:15:327)
130 x 1 (1:16:328) PR
135 x (F)2 (2:18:330)
105 x 2 (2:20:332)
110 x 2 (2:22:334)
115 x 2 (2:24:336)
120 x F (1:25:337)
120 x 1 (1:26:338)
125 x (F)2 (2:28:340)
125 x 1 (1:29:341)
130 x F (1:30:342)

* Notes:

- New block snatch PR!  Enough said!  Let's prep for week 4!

2013SEP11 (BUL D7A.W3)

Session A.

Front Squat:
20 x bar work
50 x (3)2
70 x (3)2
90 x 3
110 x 2 (2:2:280)
130 x 2 (2:4:282)
150 x 2 (2:6:284)
160 x 2 (2:8:286)
140 x 3 (3:11:289)
145 x 3 (3:14:292)
150 x 3 (3:17:295)
155 x 1 (1:18:296)
160 x F (1:19:297)
120 x 5 (5:24:302)
130 x 4 (4:28:306)
140 x 3 (3:31:309)
150 x 2 (2:33:311)
160 x 1 (1:34:312)

* Notes:

- "Meh" is really all I can say about this mornings workout.  Managed to squeeze out 160kg x 2 but bombed with the same weight in the middle of the workout.  However, I did ramp (wave) back up to nailing 160kg for a single, but that was after a ton of repetitions.  As such, I'm hoping that a double or triple at 170kg isn't too far off.  Either way, another workout done.  Nothing overly spectacular but another one in the books.

2013SEP10 (BUL D6B.W3)

Session B.

Rack Split Jerk:
20 x bar work
50 x (3)2
70 x 3
90 x 3 (3:3:253)
110 x 2 (2:5:255)
130 x 2 (2:7:257)
140 x 1 (1:8:258)
140 x F (1:9:259)
140 x 1 (1:10:260)
150 x (F)2 (2:12:262)
130 x (1)2 (2:14:264)
135 x (1)2 (2:16:266)
140 x (1)2 (2:18:268)
145 x (1)2 (2:20:270)
150 x 1 (1:21:271)
155 x (F)2 (2:23:273)
140 x F (1:24:274)
140 x (1)4 (4:28:278)

* Notes:

- Mediocre workout.  Glad it's over and still embaracing the fact that not all my workouts are going to become stellar PR breakers.  Happy to have jerked 150kg (10kg under my PR).  The missed lifts at 155kg were due to hesitation to move quickly under the bar; plus, my reluctance to slide my lead foot laterally due to fears of slamming my foot against the side of my jerk blocks (soft plyo boxes).  Furthermore, I'm finding excessive strain on my aggravated left hip when I split into a lunge -- not good.  Either way, it's done and now it's time to rest and feed.

2013SEP10 (BUL D6A.W3)

Session A.

Back Squat:

20 x bar work

70 x (3)3

90 x (3)2

110 x 3 (3:3:223)

130 x 3 (3:6:226)

150 x 3 (3:9:229)

160 x 3 (3:12:232)

170 x 3 (3:15:235)

180 x 2 (2:17:237)

190 x F (1:18:238)

160 x 3 (3:21:241)

165 x 2 (2:23:243)

170 x 1 (1:24:244)

150 x 3 (3:27:247)

155 x 2 (2:29:249)

160 x 1 (1:30:250)

* Notes:

- Working off 5 hours of sleep and I somehow managed to have a fairly decent workout.  Knocked out 180kg x 2 and, in retrospect, I should have made an attempt at a third repetition (watch the video above and you'll see why).  Nevertheless, 180kg for a double is a new PR.  Looking forward to the next workout.

2013SEP09 (BUL D5B.W3)

Session B.

18" Block Snatch:
20 x bar work
50 x (3)3
70 x 3
80 x 2
90 x 2 (2:2:214)
100 x 2 (2:4:216)
110 x 1 (1:5:217)
120 x F (1:6:218)
120 x 1 (1:7:219)
125 x (F)2 (2:9:201)
115 x 1 (1:10:202)
120 x (F)2 (2:12:204)
100 x 1 (1:13:205)
105 x 1 (1:14:206)
110 x 1 (1:15:207)
115 x 1 (1:16:208)
120 x 1 (1:17:209)
125 x (F)3 (2:20:212)

18" Block Power Snatch:
105 x (1)6 (6:26:218)
105 x F (1:27:219)
105 x 1 (1:28:220)

* Notes:

- Session B went fairly well.  Seriously focused on making every repetition count by ensuring quality of movement.  Pleased to have snatch 120kg!  The 125kg misses were due to a lack of concentration -- one instance of a bead of sweat dropping into my eye, which completely broke my chain of though.  Regardless, it was a good day on the platform.

2013SEP09 (BUL D5A.W3)

Session A.

Back Squat:
20 x bar work
70 x (3)3
90 x (3)2
110 x 3 (3:3:185)
130 x 3 (3:6:188)
150 x 3 (3:9:191)
170 x 1 (1:10:192)
150 x 3 (3:13:195)
160 x 3 (3:16:198)
170 x 2 (2:18:200)
150 x 2 (2:20:202)
155 x 2 (2:22:204)
160 x 2 (2:24:206)
165 x 1 (1:25:207)
145 x 5 (5:30:212)

* Notes:

- Lots and lots of stretching and mobility prior to and during the workout helps considerably!  My hip is still sore and aggravated but the added attention to flexibility is definitely helping!  Made a 170kg back squat today and I'm very pleased considering my bum hip.  Looking forward to Session B.

2013SEP08 (BUL D4.W3)

Front Squat:
20 x bar work
50 x (3)3
70 x (3)2
90 x (3)2
110 x (3)2 (6:6:125)
130 x 3 (3:9:128)
140 x 2 (2:11:130)
150 x 1 (1:12:131)
155 x 1 (1:13:132)
135 x (3)2 (6:19:138)
140 x (3)2 (6:25:142)
150 x (1)5 (5:30:147)

Clean + Split Jerk:
20 x bar work
70 x ((1+1)6)
90 x ((1+1)3) (6:36:153)
100 x (1+1)1 (2:38:155)
110 x (1+1)1 (2:40:157)
120 x (1+1)1 (2:42:159)
125 x (1+1)1 (2:44:161)
130 x (1+F)1 (1:45:162)

Power Clean + Split Jerk:
105 x (1+1)10 (20:65:182)

* Notes:

- Still struggling with a very aggravated hip but managed to get some fairly good front squats done -- up to 155kg.  However, with each increase in weight, the pain became more and more prominent.  Thus, I decided to stop at 155kg and wave back up to 150kg for singles, which started to grind towards the last two singles.

-  I wasn't planning on doing the clean + split jerks, however, I forged ahead with the plan of hitting at least my minimum of 120kg.  Surprisely, I made the lift after all the front squats and managed to successfully lift 125kg as well.  The attempt at 130kg was decent but the jerk was completely off due to an off-centered recovery before the jerk -- my damn fingers were a jumbled mess and the bar was unevenly placed upon my shoulders!  Nevertheless, I was very pleased with the successful 125kg.  The subsequent attempts with 105kg were all done with relative ease while utilizing a power clean.

2013SEP07 (BUL D3.W3)

Back Squat:
20 x bar work
70 x (3)4
90 x 3
110 x 3 (3:3:94)
130 x 3 (3:6:97)
140 x 3 (3:9:100)
150 x 3 (3:12:103)
160 x 2 (2:14:105)
170 x F (1:15:106)
140 x 3 (3:18:109)
145 x 3 (3:21:112)
150 x 3 (3:24:115)
155 x 2 (2:26:117)
160 x 1 (1:27:118)
165 x 1 (1:28:119)

* Notes:

- Spent a considerable time warming up and stretching with 20kg (the bar).  Probably performing in excess of 30 repetitions to get myself loose enough to squat.  I'm feeling tight in the hips, quads, and calves; thus, I decided to forego the quick increase in weight and focus on greasing the groover properly before the addition of weights.  My hip was seriously bothering me last night -- enough to wake me from my slumber.  I'm still watching it closely to prevent any further damage.

- It was nice to get back up past 160kg, considering yesterday's debacle at 155kg.  Furthermore, knowing that I maxed-out at 165kg after 27 previous repetitions brings light to the coming days.

- I've opted to forgo any clean and/or clean and jerk work today and save it for tomorrow.  Now, it's time to eat, stretch, relax, stretch, and eat some more.

2013SEP06 (BUL D2.W3)

Session A.

Back Squat:
20 x bar work
70 x (3)3
90 x 2
110 x 2 (2:2:33)
130 x 1 (1:3:34)
140 x 1 (1:4:35)
150 x 1 (1:5:36)
160 x F (1:6:37)
130 x 2 (2:8:39)
135 x 2 (2:10:41)
140 x 2 (2:12:43)
145 x 2 (2:14:45)
150 x 1 (1:15:46)
155 x F (1:16:47)
130 x (2)3 (6:22:53)
135 x (2)2 (4:26:57)
140 x (2)2 (4:30:61)

Session B.

12" Block Power Snatch:
20 x bar work
50 x (3)4
70 x (3)2
90 x (1)3 (3:3:64)
95 x (F)2 (2:5:66)
95 x (1)6 (6:11:72)
100 x (1)3 (3:14:75)
105 x (1)3 (3:17:78)
110 x (1)2 (2:19:80)
110 x (F)2 (2:21:82)
100 x (1)2 (2:23:84)
105 x 1 (1:24:85)
110 x F (1:25:86)
90 x (1)5 (5:30:91)

* Notes:

- Extremely tired and slow today.  Back squats were an abomination as I failed at 160kg and 155kg.  Dragging much ass and feeling completely wiped-out!  Therefore, I tried to make the best of a bad situation and added some volume at 130kg+ and worked slowly up to 140-145kg.  Hopefully, my bum hip can handle the volume and recover, so I can attack the weights again.

- By the time I reached the block power snatches, I was very sore.  Session B was done nearly 7 hours later and I didn't feel like working out.  Matter of fact, I contemplated skipping the workout but decided to push on.  Although there weren't any new PRs, I did feel a little better as the workout progress and was fairly happy with the power snatch at 110kg.

2013SEP05 (BUL D1.W3)

Front Squat:
20 x bar work
50 x (3)2
70 x (3)2
90 x 3
110 x 2 (2:2:2)
130 x 2 (2:4:4)
150 x 1 (1:5:5)
155 x F (1:6:6)
130 x 2 (2:8:8)
135 x 2 (2:10:10)
140 x 2 (2:12:12)
145 x 1 (1:13:13)
150 x F (1:14:14)
125 x 2 (2:16:16)
130 x 2 (2:18:18)
135 x 1 (1:19:19)
140 x 1 (1:20:20)

Rack Split Jerk:
20 x bar work
50 x (3)2
90 x 3
110 x 2 (2:22:22)
120 x 1 (1:23:23)
130 x 1 (1:24:24)
140 x (F)2 (2:26:26)
120 x 2 (2:28:28)
125 x 1 (1:29:29)
130 x 1 (1:30:30)
135 x 1 (1:31:31)

* Notes:

Brutal workout.  Struggling with submaximal weights and drowning in the "dark times" described by Coach John Broz.  Feeling completely crushed physically, and mentally withdrawn as my level of strength, stamina, and endurance dwindles.  Looking forward to finally adjusting and adapting to this style of training.  Currently, my max lifts are down 20kg and I'm feeling slower by the day!  Furthermore, I'm struggling with a very tender left hip that is popping and grinding with every repetition.  Hopefully, this is a product of "floating pain," which will dissipate sooner than later.  Someone take me out back and shoot me!

2013SEP04 (BUL D7B.W2)

Session B.

12" Block Snatch:
20 x bar work
50 x (3)3
70 x 3
80 x 2
90 x 2 (2:2:287)
100 x 2 (2:4:289)
110 x (F)2 (2:6:291)
110 x (F)2 (2:8:293)
100 x 2 (2:10:295)
105 x 2 (2:12:297)
110 x 2 (2:14:299)
115 x (F)2 (2:16:301)
105 x 1 (1:17:302)
105 x (F)2 (2:19:304)
100 x 2 (2:21:306)
105 x 1 (1:22:308)
110 x 1 (1:23:309)
115 x 1 (1:24:310)
120 x (F)3 (3:27:313)
100 x (F)2 (2:29:315)
100 x 2 (2:31:317)

2013SEP04 (BUL D7A.W2)

Session A.

Back Squat:
20 x bar work
70 x (3)2
90 x (3)2
110 x (2)2 (4:4:263)
130 x (2)2 (4:8:267)
150 x 1 (1:9:268)
155 x 1 (1:10:269)
160 x 1 (1:11:270)
165 x F (1:12:271)
140 x 2 (2:14:273)
145 x 2 (2:16:275)
150 x 2 (2:18:277)
155 x 2 (2:20:278)
160 x 1 (1:21:279)
145 x (2)3 (6:27:285)

2013SEP03 (BUL D6.W2)

Session A.

Back Squat:
20 x bar work
70 x (3)2
90 x 3
110 x 2 (2:2:223)
130 x 2 (2:4:225)
150 x 1 (1:5:226)
160 x 1 (1:6:227)
170 x 1 (1:7:228)
150 x 2 (2:9:230)
155 x 2 (2:11:232)
160 x 2 (2:13:234)
165 x 2 (2:15:236)
170 x 1 (1:16:237)
175 x 1 (1:17:238)
155 x 2 (2:19:240)
160 x 2 (2:21:242)
165 x F (1:22:243)

Session B.

12" Block Clean:
20 x bar work
50 x (3)3
70 x (3)2
90 x 2
110 x 2 (2:2:245)
120 x 1 (1:3:246)
130 x (F)2 (2:5:248)
130 x 1 (1:6:249)
110 x 2 (2:8:251)
115 x 2 (2:10:253)
120 x 2 (2:12:255)
125 x 2 (2:14:257)
130 x 2 (2:16:259)

2013SEP02 (BUL D5.W2)

Session A.

Front Squat:
20 x bar work
50 x (3)2
70 x (3)2
90 x 3
110 x 2 (2:2:162)
130 x 2 (2:4:164)
150 x 1 (1:5:165)
155 x F (1:6:166)
130 x 2 (2:8:168)
140 x 2 (2:10:170)
145 x 1 (1:11:171)
150 x F (1:12:172)
125 x 2 (2:14:174)
130 x 2 (2:16:176)
135 x 2 (2:18:178)
140 x 2 (2:20:180)
145 x 1 (1:21:181)
150 x F (1:22:182)

Session B.

Snatch:
20 x bar work
50 x (3)3
70 x (2)2
90 x (1)2 (2:2:184)
100 x 1 (1:3:185)
105 x 1 (1:4:186)
110 x 1 (1:5:187)
115 x (F)2 (2:7:189)
110 x 1 (1:8:190)
115 x F (1:9:191)
115 x 1 (1:10:192)
120 x 1 (1:11:193)
125 x (F)3 (3:14:196)
115 x (F)2 (2:16:198)
100 x 1 (1:17:199)
110 x 1 (1:18:200)
120 x (F)2 (2:20:202)
120 x 1 (1:21:203)
125 x F (1:22:204)
125 x 1 (1:23:205)
130 x F (1:24:206)
110 x (1)3 (3:27:209)
110 x F (1:28:210)
110 x 1 (1:29:211)
110 x F (1:30:212)
110 x 1 (1:31:213)
115 x (F)2 (2:33:215)
115 x 1 (1:34:216)
120 x F (1:35:217)
120 x (1)3 (3:38:220)
120 x F (1:39:221)

2013SEP01 (BUL D4B.W2)

Session B.

Clean + Split Jerk:
20 x bar work
60 x (1+1)3
75 x (1+1)3
90 x (1+1)3
110 x (1+1)1 (2:2:162)
120 x (1+1)1 (2:4:164)
130 x (1+F)1 (1:5:165)
130 x (1+1)1 (2:7:167)
140 x (1+1)1 (2:9:169)
150 x (F+0)2 (2:11:171)
120 x (1+1)2 (4:15:175)
130 x (1+1)2 (4:17:177)
140 x (1+1)2 (4:21:181)
145 x (F+0)2 (2:23:183)
145 x (1+F)2 (2:25:185)
105 x (1+1)2 (4:29:189)
114 x (1+1)8 (16:45:205)

2013SEP01 (BUL D4A.W2)

Session A.

Back Squat:

20 x bar work

70 x (3)3

90 x 3

110 x 2 (2:2:140)

130 x 2 (2:4:142)

150 x 1 (1:5:143)

160 x 1 (1:6:144)

155 x 1 (1:7:145)

165 x 1 (1:8:146)

145 x 2 (2:10:148)

155 x 2 (2:12:150)

160 x 1 (1:13:151)

165 x 1 (1:14:152)

145 x 2 (2:16:154)

150 x 2 (2:18:156)

155 x 2 (2:20:158)

160 x 1 (1:21:159)

165 x F (1:22:160)