2013OCT31 (BUL D1.W11)

1 1/2 Front Squat:
20 x bar work
65 x 3
85 x 2
107.5 x 2 (2:2:2)
110 x 2 (2:4:4)
112.5 x 1 (1:5:5)
110 x 2 (2:7:7)
112.5 x 2 (2:9:9)
115 x 1 (1:10:10)
112.5 x 2 (2:12:12)
115 x 2 (2:14:14)
117.5 x 1 (1:15:15)
115 x 2 (2:17:17)
117.5 x 2 (2:19:19)
120 x 1 (1:20:20)

* Notes:

- EXTREMELY SORE AND TIRED.  Yesterday's workout crushed me.  Absolutely ZERO sleep last night with the nagging hip.  It feels like it's on FIRE!  I decided to take it very light today with only working up to a top weight of 120kg.

2013OCT30 (BUL D7.W10)

Session A.

Paused Front Squat:
20 x bar work
65 x 3
85 x 2
105 x 1 (1:1:204)
120 x 1 (1:2:205)
130 x 1 (1:3:206)
135 x 1 (1:4:207)
137.5 x 1 (1:5:208)
115 x 1 (1:6:209)
130 x 1 (1:7:210)
140 x 1 (1:8:211)
145 x 1 (1:9:212)
147.5 x 1 (1:10:213)
125 x 1 (1:11:214)
140 x 1 (1:12:215)
150 x 1 (1:13:216)
155 x 1 (1:14:217)
157.5 x 1 (1:15:218)
135 x 1 (1:16:219)
150 x 1 (1:17:220)
160 x 1 (1:18:221)
165 x 1 (1:19:222)
167.5 x 1 (1:20:223)

* Notes:

- Ouch!

Session B.

6" Block Snatch:
20 x bar work
55 x (3)2
65 x (2)2
75 x (1)2
85 x 1 (1:1:224)
95 x 1 (1:2:225)
105 x 1 (1:3:226)
115 x 1 (1:4:227)
125 x F (1:5:228)
125 x 1 (1:6:229)
130 x F (1:7:230)
105 x 1 (1:8:231)
110 x F (1:9:232)
110 x 1 (1:10:233)
115 x 1 (1:11:234)
125 x (F)2 (2:13:236)
105 x F (1:14:237)
105 x 1 (1:15:238)
107.5 x 1 (1:16:239)
110 x F (1:17:240)
110 x 1 (1:18:241)
112.5 x 1 (1:19:242)
115 x 1 (1:20:243)

* Notes:

- Initially, I felt great.  Moved up to 125kg quickly but even with a missed first attempt I successfully snatched 125kg on the second.  The 130kg was more of a pull, as I didn't have the balls to drop under the weight.  I'm very pleased with my performance today, since I haven't really been snatching much and at these heavier weights.  The successful 125kg was smooth, fluid, and near effortless.  I wish they all could be the same!  Cut the workouts to exactly 20 reps in keeping with my reduced volume protocol.  10 weeks DONE!

2013OCT29 (BUL D6.W10)

1 1/2 Front Squat:
20 x bar work
65 x 3
85 x 2
105 x 2 (2:2:184)
115 x 1 (1:3:185)
110 x 2 (2:5:187)
120 x 1 (1:6:188)
115 x 2 (2:8:190)
125 x 1 (1:9:191)
120 x 2 (2:11:193)
130 x 1 (1:12:194)
125 x 2 (2:14:196)
135 x 1 (1:15:197)
130 x 2 (2:17:199)
140 x 1 (1:18:200)
135 x 2 (2:20:202)
145 x 1 (1:21:203)

* Notes:

- Respectable workout and I'm happy with my performance.  My hip is on FIRE today, and (after some reflection) I shouldn't have gone so heavy yesterday.  I'm an idiot and now I'm paying for my stubbornness.

2013OCT28 (BUL D5B.W10)

Session B.

24" Block Power Clean + Push Press:
20 x bar work
55 x (1+1)3
65 x (1+1)2
75 x (1+1)1 (2:2:146)
85 x (1+1)1 (2:4:148)
90 x (1+1)1 (2:6:150)
92.5 x (1+1)1 (2:8:152)
87.5 x (1+1)1 (2:10:154)
92.5 x (1+1)1 (2:12:156)
95 x (1+1)1 (2:14:158)
90 x (1+1)1 (2:16:160)
95 x (1+1)1 (2:18:162)
97.5 x (1+1)1 (2:20:164)
92.5 x (1+1)1 (2:22:166)
97.5 x (1+1)1 (2:24:168)
100 x (1+1)1 (2:26:170)
95 x (1+1)1 (2:28:172)
100 x (1+1)1 (2:30:174)
102.5 x (1+1)1 (2:32:176)
105 x (1+1)1 (2:34:178)
110 x (1+1)1 (2:36:180)
112.5 x (1+1)1 (2:38:182)

* Notes:

- Found an opportunity to get a second session done and I decided to stick with 24" block power cleans and push presses.  The height of the blocks coupled with the power clean drastically limited my ability to increase weights past 100kg.  However, it did provide some relief for my nagging hip because it completely negated the need to squat.

Finding enough "umph" with literally zero pull made the complex a challenge.  However, after several sets, I was able to grease the groove and start waving back and forth -- slowing zig-zagging weights until I felt comfortable -- just slightly over 100kg.  I could have gone higher but decided to end the workout because I was near 40 reps, which would have been 50% of my previous high volume rep range.  Next time, I'll try not to warm up as much and move a little quicker into the working weights.

2013OCT28 (BUL D5A.W10)

Session A.

Paused Front Squat:
20 x bar work
55 x 3
65 x 2
75 x 1
85 x 1
95 x 1
105 x 1 (1:1:128)
115 x 1 (1:2:129)
125 x 1 (1:3:130)
135 x 1 (1:4:131)
145 x 1 (1:5:132)
155 x 1 (1:6:133)
135 x 2 (2:8:135)
140 x 2 (2:10:137)
145 x 2 (2:12:139)
150 x 2 (2:14:141)
155 x 2 (2:16:143)
162.5 x 1 (1:17:144)

* Notes:

- Short and sweet.  Had to tell myself to stop, because I found myself wanting to push past 162.5kg.  Ended with a good sweat and fairly respectable numbers considering I didn't sleep much at all last night due to my hip bothering the hell out of me.  Volume still remains shorten which now includes the warm up.

2013OCT27 (BUL D4.W10)

1 1/2 Front Squat:
20 x bar work
55 x (3)2
65 x (2)2
75 x 2
85 x 2 (2:2:112)
100 x 1 (1:3:113)
110 x 1 (1:4:114)
120 x 1 (1:5:115)
130 x 1 (1:6:116)
140 x 1 (1:7:117)
100 x 2 (2:9:119)
110 x 2 (2:11:121)
120 x 2 (2:13:123)
130 x 2 (2:15:125)
140 x 2 (2:17:127)

* Notes:

- Even with an aggravated hip, I'm pushing on -- slowly.  Nothing spectacular to report; except, I've drastically cut my volume down by approximately 50%.  I plan on continuing in this path until I gain some relief in the hip.  Further, I've decided to perform the classic lifts intermittently and focus more on front squats.  My reasoning is two fold:

1.  Due to the dynamic nature of the classic lifts, I feel it compromises my hip stability and increases the likelihood of further exacerbating my condition.

2.  Front squats have significant carry over into the clean, and -- at least for me -- it has a natural regulatory component, because I'm unable to perform the movement with heavy loads compared to a back squat.  Therefore, I'm going to stick to front squats and occasionally sprinkle in a snatch and clean and jerk.  I'll keep you posted on my progress.

2013OCT26 (BUL D3.W10)

Paused Front Squat:
20 x bar work
55 x (3)2
65 x 3
75 x 3
95 x 2
115 x 2 (2:2:94)
135 x 1 (1:3:95)
120 x 2 (2:5:97)
140 x 1 (1:6:98)
125 x 2 (2:8:100)
145 x 1 (1:9:101)
130 x 2 (2:11:103)
150 x 1 (1:12:104)
135 x 2 (2:14:106)
155 x 1 (1:15:107)
140 x 2 (2:17:109)
160 x 1 (1:18:110)

* Notes:

- Keeping things short and relatively light.  Decreasing volume drastically and sticking with front squats as it automatically regulates me to lighter weights compared to back squats.  The hip is still irritated and aggravated -- in constant pain but still pushing through.

2013OCT25 (BUL D2B.W10)

Session B.

6" Block Power Snatch:
20 x bar work
55 x (3)2
65 x 3 (3:3:58)
75 x 2 (2:5:60)
85 x 1 (1:6:61)
90 x 1 (1:7:62)
95 x 1 (1:8:63)
100 x 1/F/1/1/1 (5:13:68)
102.5 x 1/1/1/1/1 (5:18:73)
105 x 1/F/1/F/1 (5:23:78)
107.5 x 1 (1:24:79)
110 x (F)3 (3:27:82)
95 x (2)5 (10:37:92)

* Notes:

- Going to stick with power movements to help resolve and work around the hip injury.  Three missed attempts at 110kg, which had plenty of height but a lack of determination on my part to aggressively turn the bar over.  Next time!

2013OCT25 (BUL D2A.W10)

Session A.

1 1/2 Front Squat:
20 x bar work
55 x (2)3
65 x (2)2
75 x 2 (2:2:35)
85 x 2 (2:4:37)
95 x 2 (2:6:39)
105 x 2 (2:8:41)
115 x 2 (2:10:43)
107.5 x 2 (2:12:45)
115 x 2 (2:14:47)
110 x 2 (2:16:49)
115 x 2 (2:18:51)
112.5 x 2 (2:20:53)
115 x 2 (2:22:55)

* Notes:

-  Taking a very deliberate and moderate approach to training due to a very pissed off hip, and at the advice of my coach.  It's tough scaling back, because I want to constantly push hard but with a nagging and aggravated hip, which is detrimentally ruining my quality of life both on and off the platform, it's time to retreat, rest, recoupe, and recover.

2013OCT24 (BUL D1.W10)

Paused Front Squat:
20 x bar work
55 x (3)2
75 x (3)2
85 x (3)2
95 x 3 (3:3:3)
105 x 3 (3:6:6)
115 x 3 (3:9:9)
125 x 3 (3:12:12)
135 x 2 (3:14:14)
115 x 3 (3:17:17)
120 x 3 (3:20:20)
125 x 3 (3:23:23)
130 x 3 (3:26:26)
135 x 3 (3:29:29)
140 x 1 (1:30:30)
145 x 1 (1:31:31)
150 x 1 (1:32:32)
155 x 1 (1:33:33)

* Notes:

- Irritated and tired.  Feeling exceptionally weak this morning and not motivated to lift.  Struggled with seemingly easy weights but stuck it out and managed to finish with 155kg.  Not the best showing but a showing nonetheless.

2013OCT23 (BUL D7.W9)

Back Squat:
20 x bar work
55 x (3)2
75 x 3
85 x 2
95 x 1
105 x 1 (1:1:363)
115 x 1 (1:2:364)
125 x 1 (1:3:365)
135 x 1 (1:4:366)
145 x 1 (1:5:367)
155 x 1 (1:6:368)
165 x 1 (1:7:369)
145 x 1 (1:8:370)
155 x 1 (1:9:371)
165 x 1 (1:10:372)

6" Block Clean:
20 x bar work
55 x 3
75 x 2
95 x 1
105 x 1 (1:11:373)
115 x 1 (1:12:374)
120 x 1 (1:13:375)
125 x 1 (1:14:376)
130 x 1 (1:15:377)
135 x F (1:16:378)
135 x 1 (1:17:379)
140 x 1 (1:18:380)
120 x 1 (1:19:381)
130 x 1 (1:20:382)

* Notes:

- Dog-dick-tired and exhausted after a sleepless night.  My hip is on FIRE!  Recovery sucks and so did this workout.  As you can see, I drastically cut this workout down by 2/3.  At least I got something done.  Thankfully, it was the final workout of the week.  Hope tomorrow goes better.

2013OCT22 (BUL D6B.W9)

Session B.

6" Block Clean + Push Press:
20 x bar work
55 x (1+1)6
65 x (1+1)3
75 x (1+1)2 (4:4:319)
85 x (1+1)2 (4:8:323)
95 x (1+1)2 (4:12:327)
105 x (1+1)2 (4:16:331)
115 x (1+F)1 (1:17:332)
115 x (1+1)1 (2:19:334)
95 x (1+1)1 (2:21:336)
97.5 x (1+1)1 (2:23:338)
100 x (1+1)1 (2:25:340)
95 x (1+1)1 (2:27:342)
97.5 x (1+1)1 (2:29:344)
100 x (1+1)1 (2:31:346)
95 x (1+1)1 (2:33:348)
97.5 x (1+1)1 (2:35:350)
100 x (1+1)1 (2:37:352)
102.5 x (1+1)1 (2:39:354)
105 x (1+1)1 (2:41:356)
107.5 x (1+1)1 (2:43:358)
110 x (1+1)1 (2:45:360)
112.5 x (1+1)1 (2:47:362)

* Notes:

- Balls and weak sauce.

2013OCT22 (BUL D6A.W9)

Session A.

Back Squat:
20 x bar work
55 x (3)2
75 x (3)2
55 x 3
75 x 3
95 x 3
115 x 2 (2:2:287)
125 x 2 (2:4:289)
135 x 2 (2:6:291)
120 x 2 (2:8:293)
130 x 2 (2:10:295)
140 x 2 (2:12:297)
125 x 2 (2:14:299)
135 x 2 (2:16:301)
145 x 2 (2:18:303)
130 x 2 (2:20:305)
140 x 2 (2:22:307)
150 x 2 (2:24:309)
135 x 2 (2:26:311)
145 x 2 (2:28:313)
155 x 2 (2:30:315)

* Notes:

- Everything felt HEAVY!  Anything past 155kg would have resulted in getting stapled, because 155kg was a MONSTER GRIND!  Not sure what's going on but today's back squats SUCKED!

2013OCT21 (BUL D5.W9)

Fighting with the Uesaka!

Session A.

Back Squat:
20 x bar work
55 x (3)2
75 x 3
95 x 3
115 x 3 (3:3:223)
125 x (3)2 (6:9:229)
135 x 3 (3:12:232)
145 x (3)2 (6:18:238)
155 x 3 (3:21:241)
165 x (3)2 (6:27:247)
155 x 3 (3:30:250)

* Notes:

- Triples at 165kg is pretty fucking good; although, the second set was a grinder.  Therefore, I decided to drop back down to 155kg and finish with a final triple to end the workout.  Happy.

Session B.

12" Block Snatch:
20 x bar work
55 x (3)2
65 x (2)2
75 x (1)2 (2:2:252)
85 x (1)2 (2:4:254)
95 x (1)2 (2:6:256)
105 x 1 (1:7:257)
105 x F (1:8:258)
105 x 1 (1:9:259)
115 x F (1:10:260)
115 x 1 (1:11:261)
120 x (F)2 (2:13:263)
115 x F (1:14:264)
100 x (F)2 (2:16:266)
90 x (1)2 (2:18:268)
95 x (1)2 (2:20:270)
100 x (1)2 (2:22:272)
105 x (1)2 (2:24:274)
110 x F (1:25:275)
110 x 1 (1:26:276)
115 x (1)2 (2:28:278)
120 x (F)2 (2:30:280)
110 x 1 (1:31:281)
115 x F (1:32:282)
120 x 1 (1:33:282)
125 x (F)2 (2:35:285)

* Notes:

- I know that most of my workouts are suppose to be mediocre, but this one SUCKED!  Too many misses and all of them were forward, because I'm trying to sneak under the bar prematurely.  UGH!

2013OCT20 (BUL D4.W9)

Snatch:
20 x bar work
50 x (1)8
70 x (1)3
80 x (1)2
95 x (F)2 (2:2:182)
95 x 2 (2:4:184)
100 x F (1:5:185)
100 x 2 (2:7:187)
110 x 1 (1:8:188)
120 x 1 (1:9:189)
125 x F (1:10:190)
125 x 1 (1:11:191)
130 x (F)3 (3:14:194)
115 x (F)2 (2:16:196)

Front Squat:
20 x bar work
50 x (3)2
70 x 3
90 x 3
110 x 3 (3:19:199)
120 x 3 (3:22:202)
130 x 3 (3:25:205)
150 x 1 (1:26:206)

Clean + Split Jerk:
105 x (1+1)2 (4:30:210)
112 x (1+1)1 (2:32:212)
120 x (1+1)1 (2:34:214)
127 x (1+1)1 (2:36:216)
135 x (1+1)1 (2:38:218)
140 x (1+1)1 (2:40:220)

* Notes:

- A completely shitty day turned fairly well.  I still nailed a 125kg snatch, a 150kg front squat and a 140kg clean and split jerk.  Satisfied.

2013OCT19 (BUL D3.W9)

Back Squat:
20 x bar work
55 x (3)2
75 x 3
85 x 2
95 x 1
105 x 1 (1:1:157)
115 x 1 (1:2:158)
125 x 1 (1:3:159)
135 x 1 (1:4:160)
145 x 1 (1:5:161)
155 x 1 (1:6:162)
165 x 1 (1:7:163)
175 x 1 (1:8:164)
155 x (1)4 (4:12:168)
157.5 x (1)4 (4:16:172)
160 x (1)4 (4:20:176)
165 x 1 (1:21:177)
170 x 1 (1:22:178)
175 x 1 (1:23:179)
180 x 1 (1:24:180)

* Notes:

- Got my MRI done last night.  Initial reports indicate a torn or frayed acetabular labrum.  I'll have to wait for the final radiological report, but after reviewing the MRI scan something looks abnormal with the acetabular labrum.  Nevertheless, I woke up this morning and still got under the bar and squeezed out 180kg.

2013OCT18 (BUL D2B.W9)

Session B.

12" Block Clean:
20 x bar work
55 x (3)3
75 x (3)2
85 x 2 (2:2:126)
95 x 2 (2:4:128)
105 x 2 (2:6:130)
115 x 1 (1:7:131)
120 x 1 (1:8:132)
117.5 x 1 (1:9:133)
122.5 x 1 (1:10:134)
120 x 1 (1:11:135)
125 x 1 (1:12:136)
122.5 x 1 (1:13:137)
127.5 x 1 (1:14:138)
125 x 1 (1:15:139)
130 x 1 (1:16:140)
127.5 x 1 (1:17:141)
132.5 x 1 (1:18:142)
130 x 1 (1:19:143)
135 x 1 (1:20:144)
115 x (2)2 (4:24:148)
117.5 x (2)2 (4:28:152)
120 x (2)2 (4:32:156)

* Notes:

- Decided to attack the cleans again and skip the scheduled snatch session.  Turned out pleasantly well, as I managed to make all my lifts without a single failure.  I moved at a fairly quick pace and waved back and forth 7 separate times -- ultimately ending at 135kg.  I'm pleased.

2013OCT18 (BUL D2A.W9)

Session A.

Back Squat:
20 x bar work
55 x (3)2
75 x (3)2
95 x 2
115 x 2 (2:2:97)
125 x 2 (2:4:99)
135 x 2 (2:6:101)
145 x 2 (2:8:103)
155 x 2 (2:10:105)
135 x 2 (2:12:107)
145 x 2 (2:14:108)
155 x 2 (2:16:110)
165 x 2 (2:18:112)
145 x 2 (2:20:114)
155 x 2 (2:22:116)
165 x 2 (2:24:118)
175 x 2 (2:26:120)
155 x 2 (2:28:122)
165 x 2 (2:30:124)

* Notes:

- Grinders at 165kg and, especially, at 175kg.  Nearly shit my pants!

2013OCT17 (BUL D1B.W9)

Session B.

18" Block Clean + Push Press:
20 x bar work
55 x (1+1)6
65 x (1+1)4
75 x (1+1)2
85 x (1+1)3 (6:6:36)
95 x (1+1)3 (6:12:42)
100 x (1+1)3 (6:18:48)
105 x (1+1)3 (6:24:54)
110 x (1+1)3 (6:30:60)

18" Block Clean:
115 x 1 (1:31:61)
120 x 1 (1:32:62)
125 x 1 (1:33:63)
130 x 1 (1:34:64)
135 x 1 (1:35:65)

18" Block Clean Pull:
110 x (3)10 (30:65:95)

* Notes:

- Taking a stab at increasing my push press over the next 8 weeks.  Managed to clear 110kg but it wasn't easy.  I definitely have uncovered a weakness that needs to be addressed -- immediately!  So, the goal of the next 8 weeks will be to increase general squat and push press strength and dabble with some pulls, because I feel my pull has become rather lethargic.

2013OCT17 (BUL D1A.W9)

Session A.

Back Squat:
20 x bar work
55 x (3)4
75 x (3)2
95 x 3
115 x 3 (3:3:3)
135 x 3 (3:6:6)
145 x 3 (3:9:9)
150 x 3 (3:12:12)
152.5 x 3 (3:15:15)
125 x 3 (3:18:18)
145 x 3 (3:21:21)
155 x 3 (3:24:24)
160 x 3 (3:27:27)
162.5 x 3 (3:30:30)

* Notes:

- Very short and concise workout.  Nothing overly extravagant or complex.  I wanted a day of doing triples and stuck with increases of 20kg, 10kg, 5kg and 2.5kg -- ultimately, ending with a triple at 162.5kg.  Not bad and another one in the books.

2013OCT16 (BUL D7B.W8)

Session B.

12" Block Snatch:
20 x bar work
55 x (1)6
65 x (1)4
75 x (1)2 (2:2:381)
85 x (1)2 (2:4:383)
95 x 1 (1:5:384)
95 x F (1:6:385)
95 x (1)2 (2:8:387)
105 x F (1:9:388)
105 x 1 (1:10:389)
105 x F (1:11:390)
105 x 1 (1:12:391)
85 x (1)2 (2:14:393)
95 x (1)2 (2:16:395)
105 x (1)2 (2:18:397)
115 x (1)2 (2:20:399)
125 x F (1:21:400)
125 x 1 (1:22:401)
125 x (F)2 (2:24:403)
105 x F (1:25:404)
105 x 1 (1:26:405)
110 x (F)2 (2:28:407)
100 x F (2:29:408)
100 x 1 (1:30:409)
105 x 1 (1:31:410)
110 x F (1:32:411)
110 x 1 (1:33:412)
115 x (F)2 (2:35:414)
105 x (1)4 (4:39:418)
105 x F (1:40:419)
105 x (1)3 (3:43:422)
105 x F (1:44:423)
105 x 1 (1:45:424)
110 x 1 (1:46:425)
115 x 1 (1:47:426)
120 x 1 (1:48:427)

* Notes:

- Long ass, brutal fucking workout.  Got my ass handed to me several times by the bar.  I'm crushed, tired, exhausted, and glad this week is finally over.

2013OCT16 (BUL D7A.W8)

Session A.

Front Squat:
20 x bar work
55 x (3)2
75 x (3)2
85 x 3
95 x 3 (3:3:349)
105 x 3 (3:6:352)
115 x 3 (3:9:355)
125 x 3 (3:12:358)
135 x 3 (3:15:361)
145 x 3 (3:18:364)
155 x 1 (1:19:365)
165 x F (1:20:366)
125 x 3 (3:23:369)
135 x (2)5 (10:33:379)

* Notes:

- Another workout in the books.  Thank heavens, as I was drag-ass tired this morning.  I didn't want to lift at all -- is this another sign of a looming "dark times" to come?  Either way, the front squats didn't seem to click very well today; however, I did manage to get the minimum amount of volume in at 30 repetitions.

2013OCT15 (BUL D6B.W8)

Session B.

Back Squat:
20 x bar work
55 x (3)2
75 x (3)2
95 x 3
105 x 3 (3:3:312)
115 x 3 (3:6:315)
125 x 3 (3:9:318)
135 x 3 (3:12:321)
145 x 3 (3:15:324)
155 x 3 (3:18:327)
165 x 3 (3:21:330)
175 x 1 (1:22:331)
145 x 1 (1:23:332)
145 x 2 (2:25:334)
145 x 3 (3:28:337)
145 x 4 (4:32:341)
145 x 5 (5:37:346)

* Notes:

- Had to finish the back squats from the failed (shorten) morning session.  Turned out fairly well as the weights seemed to move a little easier.  Was happy to squat 175kg again for a single but more importantly, I was able to pump out 165kg for a triple.  Finished the workout with a ladder at 145kg -- ending at a set of 5 repetitions.  This workout was significantly better than Session A.

2013OCT15 (BUL D6A.W8)

Session A.

Back Squat:
20 x bar work
55 x (3)2
75 x (3)2
95 x 3
115 x 3 (3:3:297)
135 x 3 (3:6:300)
155 x 1 (1:7:301)
175 x 1 (1:8:302)
135 x 2 (2:10:304)
145 x 2 (2:12:306)
155 x 2 (2:14:308)
165 x 1 (1:15:309)

* Notes:

- Shorten workout due to awaken baby.  No sweat, because my workout wasn't going well!  However, I did managed to grind out 175kg!

2013OCT14 (BUL D5.W8)

Back Squat:
20 x bar work
55 x (3)2
75 x (3)2
95 x 3
115 x 3 (3:3:267)
130 x 3 (3:6:270)
145 x 3 (3:9:273)
160 x 3 (3:12:276)
175 x 1 (1:13:277)
185 x 1 (1:14:278)
155 x (2)2 (4:18:282)
157.5 x (2)2 (4:22:286)
160 x (2)2 (4:26:290)
162.5 x (2)2 (4:30:294)

* Notes:

- Okay workout.  Managed to squat 185kg, but it was a grinder.  Nevertheless, it's progress.

2013OCT13 (BUL D4.W8)

Session A.

Back Squat:
20 x bar work
55 x (3)2
75 x (3)2
95 x 3
105 x 2 (2:2:192)
125 x 2 (2:4:194)
135 x 2 (2:6:196)
155 x 2 (2:8:198)
165 x 2 (2:10:200)
185 x F (1:11:201)
145 x 3 (3:14:204)
147.5 x 3 (3:17:207)
150 x 3 (3:20:210)
152.5 x 3 (3:23:213)
155 x 3 (3:26:216)
157.5 x 3 (3:29:219)
162.5 x 1 (1:30:220)
167.5 x 1 (1:31:221)
172.5 x 1 (1:32:222)

Session B.

Power Clean + Split Jerk:
20 x bar work
55 x ((1+1)3)2
75 x ((1+1)3)2 (12:12:234)
95 x (1+1)3 (6:18:240)
115 x (1+1)2 (4:22:244)
125 x (1+1)10 (20:42:264)

* Notes:

- Shitty second session. The cleans felt incredibly heavy, so I decided to stick with 125kg and perform power cleans.  In retrospect, I should have passed on the power clean + split jerks and opted for more back or front squats.

2013OCT12 (BUL D3.W8)

Front Squat:
20 x bar work
55 x (3)2
75 x (3)2
95 x 2
115 x 2 (2:2:162)
135 x 2 (2:4:164)
155 x F (1:5:165)
105 x 2 (2:7:167)
115 x 2 (2:9:169)
125 x 2 (2:11:171)
135 x 2 (2:13:173)
145 x 2 (2:15:175)
155 x 1 (1:16:176)
160 x 1 (1:17:177)
165 x 1 (1:18:178)
135 x (2)3 (6:24:184)
137.5 x 2 (2:26:186)
140 x 2 (2:18:188)
142.5 x 2 (2:20:190)

* Notes:

- Got stapled at 155kg!  This mainly due to clipping the uprights of the squat rack as I was stepping back to set-up for the squat.  The bar shifted on my shoulders and everything else when to shit!  Therefore, I dropped back down 40kg and started my wave back up.  Surprisingly, I managed to get up to 165kg.  Fairly pleased with that weight, considering it's only 5kg off my best mark.

2013OCT11 (BUL D2B.W8)

145kg Getting OWNED!

Session B.

12" Block Clean:
20 x bar work
55 x (3)2
65 x 3
75 x 3
85 x 2
95 x 2 (2:2:122)
105 x 2 (2:4:124)
115 x 2 (2:6:126)
125 x 2 (2:8:128)
135 x 2 (2:10:130)
145 x 2 (2:12:132)
125 x (1)4 (4:16:136)
127.5 x (1)4 (4:20:140)
130 x (1)4 (4:24:144)
132.5 x (1)4 (4:28:148)
135 x 1 (1:29:149)
137.5 x 1 (1:30:150)

12" Block Power Clean:
107.5 x (2)5 (10:40:160)

* Notes:

- Felt very good initially but started to falter towards 132.5kg and up.  It took a lot of concentration to stay engaged with the weights.  After topping off at 145kg, I decided to drop down 20kg and wave back up in 2.5kg increments to get sufficient volume.  It worked out very well and I'm pleased with today's workout.

2013OCT11 (BUL D2A.W8)

Session A.

Back Squat:
20 x bar work
55 x (3)2
75 x (3)2
95 x 3
115 x 3 (3:3:90)
125 x 3 (3:6:93)
135 x 3 (3:9:96)
145 x 3 (3:12:99)
155 x 3 (3:15:102)
165 x 3 (3:18:105)
175 x 1 (1:19:106)
180 x 1 (1:20:107)
160 x 2 (2:22:109)
162.5 x 2 (2:24:111)
160 x 2 (2:26:113)
162.5 x 2 (2:28:115)
160 x 5 (5:33:120)

* Notes:

- Another grinder of a workout.  Surprisingly, I got 180kg for a single and 160kg for 5!  Never thought that would have happened -- must be a fluke!

2013OCT10 (BUL D1B.W8)

Session B.

12" Block Snatch:
20 x bar work
55 x (3)2
65 x (2)2
75 x 2 (2:2:34)
85 x 2 (2:4:36)
95 x 2 (2:6:38)
105 x 2 (2:8:40)
115 x 2 (2:10:42)
125 x (F)2 (2:12:44)
105 x 1 (1:13:45)
105 x F (1:14:46)
105 x 2 (2:16:48)
110 x 2 (2:18:50)
115 x F (1:19:51)
115 x (1)3 (3:22:54)
120 x F (1:23:55)
120 x 1 (1:24:56)
125 x (F)2 (2:26:58)
105 x F/1/F/1/F/1/1/1/F/1 (10:36:68)
110 x F/F/1/1/1/1/1/1/1/1/F/1 (12:48:80)
112.5 x F/1 (2:50:82)
115 x 1 (1:51:83)
117.5 x 1 (1:52:84)
120 x 1 (1:53:85)
122.5 x (F)2 (2:55:87)

* Notes:

- Long drawn out workout with an interruption at my first attempt at 120kg -- baby awaken from a nap.  After settling my daughter, I returned to the platform after about a 10 minute break and I was very hesitant to snatch 105kg.  Mentally, I had finished my workout but at only reaching 23 reps, I was seriously short on my reps.  Therefore, I pushed on and continued the workout -- ultimately ending at 55 reps for the day.

2013OCT10 (BUL D1A.W8)

Session A.

Back Squat:
20 x bar work
55 x (3)2
65 x (3)2
75 x (3)2
95 x 2
115 x 2 (2:2:2)
125 x 2 (2:4:4)
135 x 2 (2:6:6)
145 x 2 (2:8:8)
155 x 2 (2:10:10)
165 x 2 (2:12:12)
175 x 2 (2:14:14)
180 x 2 (2:16:16)
160 x (2)7 (14:30:30)
162.5 x 1 (1:31:31)
165 x 1 (1:32:32)

* Notes:

-  Oh... if I could only get a decent night of sleep.  I've been up every hour on the hour from 2200 last night.  Not because of the baby, but due to my aching hip.  It's hot, tender, inflamed, and it feels like hell!  I can't seem to find a comfortable position while I sleep and it's frustrating as hell!  Nevertheless, I got up this morning and cranked out my back squat workout -- surprising myself with a 180kg double.  Never expected that after the sleepless night.

2013OCT09 (BUL D7.W7)

Back Squat:
20 x bar work
55 x (3)2
75 x (3)2
95 x 3
115 x 3 (3:3:347)
130 x 3 (3:6:350)
145 x 3 (3:9:353)
160 x 3 (3:12:356)
175 x 1 (1:13:357)
180 x 1 (1:14:358)
150 x 3 (3:17:361)
155 x 3 (3:20:364)
160 x (2)5 (10:30:374)
165 x 1 (1:31:375)
170 x 1 (1:32:376)

* Notes:

- Nothing spectacular; however, today was a well needed "rest" (squat only) day.  I woke up very early (0200), went back to sleep and couldn't for the life of me wake up again to squat.  Instead, I had to squat during my usual mid-morning "classic lift" (Session B.) time.  As such, I decided to real it back and only squat today, since my last "rest day" was over a week ago.  The squats felt exceptionally slow; yet, after getting warmed up I did pull out a 180kg single -- the most I've done in several weeks.  I just might be pulling out of the recent "dark times".  Time will only tell.

2013OCT08 (BUL D6B.W7)

Getting in Reps with 135kg.

Session B.

12" Block Clean:
20 x bar work
55 x (3)3
75 x (3)2
95 x (2)2 (4:4:313)
115 x (2)2 (4:8:317)
125 x (2)2 (4:12:321)
130 x (2)2 (4:16:325)
135 x (1)4 (4:20:329)
140 x 1 (1:21:330)
142.5 x (F)2 (2:23:332)
122.5 x (1)2 (2:25:334)
125 x (1)2 (2:27:336)
127.5 x (1)2 (2:29:338)
130 x (1)2 (2:31:340)
132.5 x (1)2 (2:33:342)
135 x (1)2 (2:35:344)

* Notes:

- It seems to take forever to get warmed up with the cleans.  I freaking hate them!  I only managed to get up to 140kg today, which is 15kg off my PR; however, all the cleans leading up to and after the misses at 142.5kg were exceptionally well executed - crisp, fluid, and commanding!  Just wish I could do that with 160kg!

2013OCT08 (BUL D6A.W7)

Session A.

Front Squat:
20 x bar work
55 x (3)2
75 x (3)2
95 x 3
115 x 2 (2:2:283)
125 x 2 (2:4:285)
135 x 2 (2:6:287)
145 x 2 (2:8:289)
155 x 2 (2:10:291)
157.5 x 1 (1:11:292)
160 x 1 (1:12:293)
162.5 x 1 (1:13:294)
142.5 x (2)10 (20:33:304)
145 x 1 (1:34:305)
147.5 x 1 (1:35:306)
150 x 1 (1:36:307)
152.5 x 1 (1:37:308)
155 x 1 (1:38:309)

* Notes:

- Meh... fairly decent workout considering it was done at 0400 in the morning.  Got as high as 162.5kg and I probably could have gone higher but that was the grinding point of my workout, so I decided to wave down to 142.5kg for some volume.  All in all, a fair workout.

2013OCT07 (BUL D5B.W7)

Session B.

High Rack Power Jerk:
20 x bar work
55 x (3)3
75 x 3 (3:3:253)
85 x 3 (3:6:256)
95 x 3 (3:9:259)

High Rack Squat Jerk:
75 x 3 (3:12:262)
85 x 3 (3:15:265)
95 x 3 (3:18:268)
105 x F (1:19:269)
105 x 2 (2:21:271)
110 x F (1:22:272)
110 x 2 (2:24:274)
115 x (F)2 (2:26:276)
115 x 1 (1:27:277)
115 x F (1:28:278)
115 x 2 (2:30:280)
120 x F (1:31:281)

* Notes:

- Started with power jerks to help warm up for the squat jerks.  Things were moving fairly well at 95kg, so I decided to shift to squat jerks.  They (squat jerks) are a bitch.  It's one of the most difficult movements in weightlifting and I managed to get up to 115kg.  I've done significantly heavier -- near the 140kg range -- but today's workout had to be cut short due to a screaming baby.  Ideally, I wanted to get near 130kg, but I'll  have to save it for another time.

2013OCT07 (BUL D5A.W7)

Session A.

Back Squat:
20 x bar work
55 x (3)3
75 x (3)2
95 x 3
115 x 2 (2:2:220)
125 x 2 (2:4:222)
135 x 2 (2:6:224)
145 x 2 (2:8:226)
155 x 2 (2:10:228)
165 x 2 (2:12:230)
175 x 1 (1:13:231)
145 x 3 (3:16:234)
147.5 x 3 (3:19:237)
150 x 3 (3:22:240)
152.5 x 3 (3:25:243)
155 x 3 (3:28:247)
157.5 x 3 (3:31:250)

* Notes:

- Back to the grind and knocking out repetitions.

2013OCT06 (BUL D4.W7)

Session A.

Back Squat:
20 x bar work
55 x (3)4
75 x (3)2
95 x 3
115 x (2)2 (4:4:157)
125 x (2)2 (4:8:161)
135 x (2)2 (4:12:165)
145 x (2)2 (4:16:169)
155 x (2)2 (4:20:173)
165 x (2)2 (4:24:177)
175 x 2 (2:26:179)
155 x 4 (4:30:183)
165 x 4 (4:34:187)

* Notes:

- Very pleased with the day's back squat routine.  Nailed 165kg x 4 after all the previous work!  This is a good indication of progress.

That's a 135kg Snatch PR!

Session B.

Snatch:
20 x bar work
50 x (3)4
70 x (3)
90 x 2 (2:2:189)
100 x 1 (1:3:190)
110 x 1 (1:4:191)
120 x 1 (1:5:192)
125 x (F)2 (2:7:194)
105 x (1)2 (2:9:196)
110 x 1 (1:10:197)
115 x 1 (1:11:198)
120 x F (1:12:199)
120 x 1 (1:13:200)
125 x F (1:14:201)
105 x 1 (1:15:202)
110 x 1 (1:16:203)
115 x 1 (1:17:204)
120 x F (1:18:205)
120 x 1 (1:19:206)
125 x F (1:20:207)
125 x 1 (1:21:208)
130 x 1 (1:22:209)
132.5 x 1 (1:23:210) PR
135 x 1 (1:24:211) PR
137.5 x (F)2 (2:26:213)
115 x 1/1/F/1/1 (5:31:218)

Power Snatch:
100 x (1)10 (10:41:228)

* Notes:

- SUPER SNATCH WORKOUT!  I finally toppled my snatch PR by 5kg!  The new PR is 135kg!  I'm amped!  No video or picture of this momentous occasion but I do have a badass picture my son drew illustrating my personal snatch victory!  BOOM!

2013OCT05 (BUL D3.W7)

Back Squat:
20 x bar work
50 x (3)3
75 x 3
95 x 3
115 x 2 (2:2:112)
125 x 2 (2:4:114)
135 x 2 (2:6:116)
145 x 2 (2:8:118)
155 x 2 (2:10:120)
165 x 1 (1:11:121)
175 x 1 (1:12:122)
145 x (2)4 (8:20:130)

12" Block Clean:
20 x bar work
55 x (3)3
75 x 3
95 x 3 (3:23:133)
115 x 2 (2:25:135)
125 x 2 (2:27:137)
130 x 2 (2:29:139)
135 x (F)2 (2:31:141)
115 x (2)6 (12:43:153)

* Notes:

- Blah and Piss.  Mental breakdown today resulted in a lackluster performance with the block cleans.  My brain just shut off at 135kg.  That should have been a relatively easy weight to clean but without the old "brain housing group" involved -- forget about it!

2013OCT04 (BUL D2B.W7)

Session B.

12" Block Snatch:
20 x bar work
55 x (3)4
75 x 3 (3:3:76)
85 x 2 (2:5:78)
95 x 2 (2:7:80)
105 x 2 (2:9:82)
115 x 2 (2:11:84)
125 x (F)2 (2:13:86)
105 x F (1:14:87)
105 x 1 (1:15:88)
105 x F (1:16:89)
105 x 1 (1:17:90)
110 x 1/F/1/1/1 (5:22:95)
112.5 x F/1/F/1/F (5:27:100)
110 x 1/1/F/1/1 (5:32:105)
112.5 x F/1/1/1/F (5:37:110)

* Notes:

- Got my ass OWNED today by the weights.  I'm fucking tired, pissed off, and irritated at my performance.  Piss!

2013OCT04 (BUL D2A.W7)

Finding the Max at 155kg.

Session A.

Front Squat:
20 x bar work
55 x (3)4
75 x (3)2
95 x 3 (3:3:59)
115 x 2 (2:5:61)
125 x 2 (2:7:63)
135 x 2 (2:9:65)
145 x 2 (2:11:67)
155 x 2 (2:13:70)
135 x (2)10 (20:33:73)

* Notes:

- Nothing notable.  The squats felt slightly easier today, evidenced by the 155kg double.  After three days of back squats, it was nice to front squat.  The weights up to 125kg felt easy but 135kg and above were definitely more challenging.  After the double at 155kg, I decided to wave back and work on speed/volume with 135kg -- my body thanks me.

2013OCT03 (BUL D1B.W7)

Grinding Out 175kg!

Session B.

High Rack Power Jerk:
20 x bar work
50 x (3)4
70 x (3)2
90 x 3

Back Squat:
20 x bar work
50 x (3)2
70x  (3)2
95 x 3
115 x 3 (3:3:39)
135 x 3 (3:6:42)
155 x 3 (3:9:45)
165 x 1 (1:10:46)
175 x 1 (1:11:47)
145 x (3)3 (9:20:56)

* Notes:

- Started the workout fully intent on knocking out some power jerks, but after warming-up, it just wasn't clicking well.  The groove was rusty!  Why power jerk you may ask?  Well, my left hip, which is also my lead leg, is inflamed and I wanted to revisit the idea of power jerking to give the hip a break.  Instead, it was a complete bust.  I just wasn't as driven to drop under the weight.  In other words, I was being a hesitant pussy!

- So, I decided to take the advice of Coach John Broz.  If your lifts aren't going well -- do more squats.  Surprisingly, I managed to grind out 175kg for a single.  This is absolutely unexpected because 160kg felt like 260kg this morning!  Anyway, I cut the workout short to only 20 reps but it's better than nothing.

2013OCT03 (BUL D1A.W7)

Session A.

Back Squat:
20 x bar work
50 x (3)3
70 x (3)2
90 x (3)2
110 x 3 (3:3:3)
100 x 3 (3:6:6)
120 x 3 (3:9:9)
110 x 3 (3:12:12)
130 x 3 (3:15:15)
120 x 3 (3:18:18)
140 x 3 (3:21:21)
130 x 3 (3:24:24)
150 x 3 (3:27:27)
140 x 3 (3:30:30)
160 x 3 (3:33:33)
150 x 3 (3:36:36)

* Notes:

- Fairly good workout.  Somehow managed to squat 160kg x 3, which hasn't been done in what seems like a long while; especially, considering the fact I've been pinned with 140kg recently!  So, all in all, a good workout to start week 7.

2013OCT02 (BUL D7B.W6)

Session B.

12" Block Snatch:
20 x bar work
50 x (3)4
70 x 3
80 x 2
90 x 1 (1:1:459)
95 x 1 (1:2:460)
100 x 1 (1:3:461)
105 x 1 (1:4:462)
110 x F (1:5:463)
110 x 1 (1:6:464)
115 x (F)2 (2:8:466)
105 x (F)2 (2:10:468)
95 x F (1:11:469)
95 x (1)2 (2:13:471)
95 x F (1:14:472)
95 x 1 (1:15:473)
100 x (1)2 (2:17:475)
105 x (1)2 (2:19:477)
110 x (1)2 (2:21:479)
115 x F (1:22:480)
115 x 1 (1:23:481)
115 x F (1:24:482)
115 x 1 (1:25:483)
120 x 1 (1:26:484)
120 x (F)2 (2:28:486)
105 x F (1:29:487)
105 x 1 (1:30:488)
107.5 x 1 (1:31:489)
107.5 x (F)3 (3:34:492)

* Notes:

- Dog-dick tired.  Complete shit-storm of a workout.  The snatches owned my pathetic ass and I was getting crushed at weights I normally handle with ease.  It felt like I hadn't snatched in days, because of me being a big pussy about my torn hand and skipping the "B" sessions on the 29th of September and the 1st of October.  Missing days definitely hurts your performance, because the snatch seemed like an unfamiliar movement.  Who the hell knows what tomorrow's jerk session will be like?

How can I go from successfully snatching 110kg ten times to barely being able to snatch it once?  By missing days, that's how!  Plus, being up since 0200 in the morning with a wide awake 4 month old doesn't help at all!  Back to the drawing board and hopefully a renewed sense of vigor towards the lifts.  I need to eat and sleep.  Piss.

2013OCT02 (BUL D7A.W6)

Session A.

Back Squat:
20 x bar work
50 x (3)4
70 x (3)3
90 x (3)2
110 x 3 (3:3:411)
130 x 3 (3:6:414)
140 x 1 (1:7:415)
150 x 1 (1:8:416)
130 x 3 (3:11:419)
135 x 3 (3:14:422)
140 x 3 (3:17:425)
145 x 3 (3:20:428)
150 x 2 (2:22:430)
155 x 1 (1:23:431)
135 x 3 (3:26:434)
145 x 3 (3:29:437)
160 x 1 (1:30:438)
110 x (2)5 (10:40:448)
120 x (2)5 (10:50:458)

* Notes:

-  Been up since 0200 - Fucking dragging ass and tired as shit.  Excuse my French.  Workout - SUCKED BALLS!

2013OCT01 (BUL D6.W6)

Back to Uesaka.

Back Squat:
20 x bar work
50 x (3)2
70 x (3)2
90 x (3)2
110 x (3)2 (6:6:369)
130 x 3 (3:9:372)
150 x 2 (2:11:374)
170 x 1 (1:12:375)
140 x 3 (3:15:378)
145 x 3 (3:18:381)
150 x 3 (3:21:384)
140 x 2 (2:23:386)
145 x 2 (2:25:388)
150 x 2 (2:27:390)
140 x 1 (1:28:391)
145 x 1 (1:29:392)
150 x 1 (1:30:393)
130 x (3)5 (15:45:408)

* Notes:

- Another one in the books.