2013NOV30 (BUL D3.W15)

Session A.

Back Squat:
20 x bar work
75 x 3
95 x 3
115 x 3 (3:3:90)
135 x 3 (3:6:93)
155 x 3 (3:9:96)
175 x 3 (3:12:99)
195 x 1 (1:13:100) PR
175 x 2 (2:15:102)

* Notes:

- Quick session due to time constraints but managed a new PR of 195kg in under 15 minutes.  Not bad considering the 20kg jumps.

Session B.

Back Squat:
20 x bar work
75 x 3
95 x 3
115 x 2 (2:2:104)
135 x 2 (2:4:106)
155 x 2 (2:6:108)
175 x 2 (2:8:110)
200 x 1 (1:9:111) PR
165 x (2)3 (6:15:117)

* Notes:

- Was planning on working out with a friend but our scheduling was off, so I decided to back squat again, because the 195kg PR from earlier felt quick.  So, as I got up to 175kg, I decided to make a bold jump of 25kg to 200kg.  It panned out well, but the squat was a holting grind out!  Either way, I'll take it -- 200kg PR!  BOOM!

2013NOV29 (BUL D2.W15)

Session A.

Paused Front Squat:
20 x bar work
75 x 2
95 x 2
115 x 2 (2:2:42)
125 x 2 (2:4:44)
135 x 2 (2:6:46)
145 x 2 (2:8:48)
155 x 2 (2:10:50)
165 x 2 (2:12:52)
145 x (2)4 (8:20:60)

Notes:

- 165kg double paused front squat -- what more can I say?  I'm thrilled!  BOOM!

Session B.

18" Block Clean Panda Pull + 18" Block Clean:
20 x bar work
55 x (1+1)3
75 x (1+1)2
95 x (1+1)1 (2:2:62)
115 x (1+1)1 (2:4:64)
125 x (1+1)1 (2:6:66)
135 x (1+1)1 (2:8:68)
140 x (1+1)1 (2:10:70)
145 x (1+F)2 (4:14:74)
135 x (1+1)1 (2:16:76)
140 x (1+1)1 (2:18:78)
145 x (1+F)2 (4:22:82)

18" Block Power Clean:
75 x 3
85 x 1
95 x 1
105 x 1 (1:23:83)
115 x 1 (1:24:84)
125 x 1 (1:25:85)
130 x (F)2 (2:27:87)

* Notes:

- Terrible second session with the block cleans kicking my Amerasian ass big time!  Complete shit storm and I couldn't get the damn timing of the clean correct.  How do I know it was a timing issue?  Because my panda pulls were extremely high, yet when I went to clean it was completely botched!  I should have made it to 155-160kg today.  Instead, I got my ass handed to me at 145kg.  PISS!

2013NOV28 (BUL D1.W15)

Anderson Front Squat:
20 x bar work
80 x (3)2
100 x (1)2 (2:2:2)
120 x (1)2 (2:4:4)
140 x (1)2 (2:6:6)
160 x (1)2 (2:8:8)
145 x (1)6 (6:14:14)
150 x (1)4 (4:18:18)

12" Block Panda Snatch Pull:
75 x (3)2
105 x 3 (3:21:21)
125 x 2 (2:23:23)
135 x 2 (2:25:25)
140 x 2 (2:27:27)

12" Block Snatch:
20 x bar work
55 x 3
75 x 3
95 x 2 (2:29:29)
105 x (F)2 (2:31:31)
105 x 1 (1:32:32)
110 x 1 (1:33:33)
115 x 1 (1:34:34)
120 x F (1:35:35)
120 x 1 (1:36:36)
125 x (F)4 (4:40:40)

* Notes:

- Terrible workout, but now it's time for turkey so not all is lost.  Happy Thanksgiving!

2013NOV27 (BUL D7.W14)

1 1/2 Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:223)
135 x 1 (1:2:224)
155 x 1 (1:3:225)
130 x 1 (1:4:226)
145 x 1 (1:5:227)
160 x 1 (1:6:228)
145 x 1 (1:7:229)
155 x 1 (1:8:230)
165 x 1 (1:9:231)
150 x 1 (1:10:232)
152.5 x 1 (1:11:233)
155 x 1 (1:12:234)
157.5 x 1 (1:13:235)
160 x 1 (1:14:236)

18" Block Panda Clean Pull:
75 x (3)2
105 x (3)2
125 x (3)2 (6:20:242)
135 x (3)2 (6:26:248)
145 x (3)2 (6:32:254)
155 x (3)2 (6:38:260)
160 x 2 (2:40:262)

* Notes:

- Another week down and feeling good about the past week's efforts; especially, with the squats.  I averaged 165kg max everyday except Day 1, which was a 175kg paused front squat.  Definitely getting stronger.

2013NOV26 (BUL D6B.W14)

Session B.

12" Block Clean:
20 x bar work
55 x 6
75 x 3
95 x 2 (2:2:202)
100 x (1)2 (2:4:204)
105 x (1)2 (2:6:206)
110 x (1)2 (2:8:208)
115 x (1)2 (2:10:210)
120 x (1)2 (2:12:212)
125 x 1 (1:13:213)
130 x 1 (1:14:214)
135 x F (1:15:215) * Pull
135 x 1 (1:16:216)
140 x F (1:17:217) * Pull
140 x 1 (1:18:218)
145 x F (1:19:219) * Pull
145 x 1 (1:20:220)
150 x (F)2 (2:22:222) * Pull

* Notes:

- Found an opportunity to get in a very quick lift, so I decided clean again off the 12" block.  The workout wasn't half bad but once I get into the higher weights, I become the world's biggest pussy and lack enough balls to drop under the bar.  Shit is annoying!

2013NOV26 (BUL D6A.W14)

Session A.

Paused Front Squat:
20 x bar work
75 x 3
105 x 3
125 x 5 (5:5:175)
135 x 4 (4:9:179)
145 x 3 (3:12:182)
155 x 2 (2:14:184)
165 x 1 (1:15:185)

Feeble attempt at 145kg.

12" Block Power Clean:
75 x 3
92 x 2
115 x 1 (1:16:186)
125 x 1 (1:17:187)
135 x 1 (1:18:188)
145 x (F)2 (2:20:190)
125 x (1)2 (2:22:192)
130 x (1)2 (2:24:194)
135 x (1)2 (2:26:196)
140 x (F)2 (2:28:198)
120 x (1)2 (2:30:200)

* Notes:

- Shit.  Happy with the paused front squats.  Embarrassed by the block power cleans.  Piss.

2013NOV25 (BUL D5.W14)

1 1/2 Front Squat:
20 x bar work
75 x 3
105 x 2
120 x 2 (2:2:138)
130 x 1 (1:3:139)
125 x 2 (2:5:141)
135 x 1 (1:6:142)
130 x 2 (2:8:144)
140 x 1 (1:9:145)
135 x 2 (2:11:147)
145 x 1 (1:12:148)
140 x 2 (2:14:150)
150 x 1 (1:15:151)
145 x 2 (2:17:153)
155 x 1 (1:18:154)
165 x 1 (1:19:155)

12" Block Snatch Pull:
75 x 3
105 x 3 (3:22:158)
125 x 2 (2:24:160)
135 x 2 (2:26:162)
140 x 2 (2:28:164)
142.5 x (2)3 (6:34:170)

Cuban Curls:
1.25 x 10
2.5 x 8
5 x (6)3

* Notes:

- The 1 1/2 front squats were tough today but, in retrospect, I did a lot of sets leading up to my attempts at 155kg and 165kg.  The block snatch pulls felt extremely easy and fluid; however, I do need to focus on staying as flatfooted as possible throughout the pull, until the final moment of explosion out of the second pull.  This is something I noticed from yesterday's failed snatch attempts -- over anxiousness in trying to extend through the second pull.  Patience, patience, patience!!!

2013NOV24 (BUL D4.W14)

Session A.

Paused Front Squat:
20 x bar work
75 x 3
105 x 2
125 x 3 (3:3:100)
140 x 2 (2:5:102)
155 x 1 (1:6:103)
130 x 3 (3:9:106)
145 x 2 (2:11:108)
160 x 1 (1:12:109)
135 x 3 (3:15:112)
150 x 2 (2:17:114)
165 x 1 (1:18:115)

* Notes:

- Fine workout.  Made 15kg jumps without a problem and the larger increases are becoming natural.

Session B.

Power Snatch:
20 x bar work
55 x 3
75 x 2
95 x 1
105 x 1 (1:1:116)
110 x 1 (1:2:117)

One of the seven missed attempts at 140kg!

Getting closer!

Snatch:
115 x 1 (1:3:118)
120 x F (1:4:119)
120 x 1 (1:5:120)
125 x (F)2 (2:7:122)
115 x 1 (1:8:123)
120 x F (1:9:124)
120 x 1 (1:10:125)
125 x 1 (1:11:126)
130 x F (1:12:127)
130 x 1 (1:13:128)
135 x 1 (1:14:129) PR Match
140 x (F)7 (7:21:136)

Cuban Curls:
1.25kg x 10
2.5kg x 8
5kg x (6)3

* Notes:

- Taking cracks at 140kg -- need I say more?  Great workout regardless if I didn't make a new PR, I did managed to repeat my current PR of 135kg.  Sweet!

2013NOV23 (BUL D3.W14)

Anderson Front Squat:
20 x bar work
75 x 3
105 x 3
125 x 3 (3:3:76)
135 x 3 (3:6:79)
145 x 3 (3:9:82)
130 x 2 (2:11:84)
140 x 2 (2:13:86)
150 x 2 (2:15:88)
132.5 x 1 (1:16:89)
142.5 x 1 (1:17:90)
152.5 x 1 (1:18:91)

Front Squat:
75 x 3
105 x 3
125 x 3 (3:21:94)
145 x 2 (2:23:96)
165 x 1 (1:24:97)

* Notes:

- Felt fairly strong today, so I decided to see if I could get up to near 90% on my front squat after all the Anderson front squats -- no problem!  165kg felt ridiculously easy.  Keep pushing!

2013NOV22 (BUL D2.W14)

1 1/2 Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:44)
135 x 1 (1:2:45)
155 x 1 (1:3:46)
125 x 1 (1:4:47)
135 x 1 (1:5:48)
145 x 1 (1:6:49)
135 x 1 (1:7:50)
140 x 1 (1:8:51)
145 x 1 (1:9:52)
145 x 1 (1:10:53)
147.5 x 1 (1:11:54)
150 x 1 (1:12:55)
155 x 1 (1:13:56)
160 x 1 (1:14:57)
165 x 1 (1:15:58)

12" Block Clean Pull:
75 x 3
125 x 3 (3:18:61)
145 x 3 (3:21:64)
165 x (3)3 (9:30:73)

* Notes:

- The use of Anderson front squats definitely made the 1 1/2 front squats a breeze!  155kg within the first three reps without a hitch.  Felt like a fucking champ!

2013NOV21 (BUL D1.W14)

175kg Paused Front Squat

Session A.

Paused Front Squat:

20 x bar work

75 x 3

95 x 2

115 x 3 (3:3:3)

125 x 3 (3:6:6)

135 x 3 (3:9:9)

145 x 3 (3:12:12)

155 x 1 (1:13:13)

165 x 1 (1:14:14)

175 x 1 (1:15:15) PR Match

* Notes:

- Quick workout done in under 15 minutes.  Even managed to match my previous PR of 175kg and this morning's 175kg pause seemed longer.

Session B.

12" Block Power Clean + Push Press:

20 x bar work

55 x (1+1)3

75 x (1+1)3

95 x (1+1)2 (4:4:19)

100 x (1+1)1 (2:6:21)

105 x (1+1)1 (2:8:23)

110 x (1+1)1 (2:10:25)

115 x (1+1)1 (2:12:27)

120 x (1+F)1 (2:14:29)

110 x (1+1)1 (2:16:31)

115 x (1+1)1 (2:18:33)

120 x (1+1)1 (2:20:35)

125 x (1+F)1 (2:22:37)

115 x (1+1)1 (2:24:39)

120 x (1+1)1 (2:26:41)

125 x (1+1)1 (2:28:43) PR

Cuban Curls:

2.5 x 10

3.75 x 8

5 x (6)3

* Notes:

- Ended on a high note of a new PR at 125kg.  I had it in my head to make this weight early in the workout because the weights were moving extremely fast!  BOOM!  Added in some very light Cuban curls because my right shoulder had been a little aggravated and the final push press of 125kg was a grinder that didn't help.  Hopefully, in time the Cuban curls will help strengthen my shoulder girdle and provide greater stability.

2013NOV20 (BUL D7.W13)

Anderson Front Squat:
20 x bar work
75 x 3
95 x 3
115 x 1 (1:1:208)
125 x 1 (1:2:209)
135 x 1 (1:3:210)
120 x 1 (1:4:211)
130 x 1 (1:5:212)
140 x 1 (1:6:213)
125 x 1 (1:7:214)
135 x 1 (1:8:215)
145 x 1 (1:9:216)
130 x 1 (1:11:217)
140 x 1 (1:12:218)
150 x 1 (1:13:219)
135 x 1 (1:14:220)
145 x 1 (1:15:221)
155 x 1 (1:16:222)
140 x 1 (1:17:223)
150 x 1 (1:18:224)
160 x 1 (1:19:225) PR Match

12" Block Snatch Pull:
75 x (3)2
105 x 3 (3:21:228)
125 x 3 (3:24:231)
130 x 3 (3:27:234)
135 x 3 (3:30:237)
137.5 x 3 (3:33:240)
140 x 3 (3:36:243)

* Notes:

- Another week down and many more to go.  Wanted to get some power cleans done today but it never happened due to noise restraints with the baby.  Instead, I opted for snatch pulls which felt ridiculously easy.  I can foresee 140kg snatch coming before to long.  Plenty of height and speed, just need to tie in the third pull and receive the monster.  Looking forward to starting another week tomorrow.

2013NOV19 (BUL D6.W13)

Paused Front Squat:
20 x bar work
75 x 3
95 x 3
115 x 3 (3:3:186)
125 x 2 (2:5:188)
135 x 1 (1:6:189)
120 x 3 (3:9:192)
130 x 2 (2:11:194)
140 x 1 (1:12:195)
125 x 3 (3:15:198)
135 x 2 (2:17:200)
145 x 1 (1:18:201)
130 x 3 (3:21:204)
140 x 2 (2:23:206)
150 x 1 (1:24:207)

* Notes:

- This whole workout was done in under 15 minutes.  I didn't have a lot of time, so I had to push.  It was borderline "cardio".

2013NOV18 (BUL D5B.W13)

Session B.

18" Block Power Snatch:
20 x bar work
55 x 3
75 x 2
85 x 1 (1:1:164)
95 x 1 (1:2:165)
105 x 1 (1:3:166)
110 x 1 (1:4:167)
112.5 x F (1:5:168)
90 x 1 (1:6:169)
100 x 1 (1:7:170)
110 x F (1:8:171)
110 x 1 (1:9:172)
112.5 x 1 (1:10:173)
100 x 1 (1:11:174)
110 x 1 (1:12:175)

18" Block Snatch:
115 x 1 (1:13:176)
120 x F (1:14:177)
120 x 1 (1:15:178)
105 x 1 (1:16:179)
110 x F (1:17:180)
110 x 1 (1:18:181)
115 x (F)2 (2:20:183)

* Notes:

- Rolled out the back... was feeling better... so it was time to train.  Had to start squatting to full depth at 115kg and managed to snatch up to 120kg -- pleased.

2013NOV18 (BUL D5A.W13)

Session A.

Anderson Front Squat:
20 x bar work
75 x 3
95 x 3
115 x 2 (2:2:150)
135 x 2 (2:4:152)
140 x 2 (2:6:154)
142.5 x 2 (2:8:156)
145 x 2 (2:10:158)
147.5 x 2 (2:12:160)
150 x 2 (2:14:162)
152.5 x 1 (1:15:163)

* Notes:

- Extremely short workout.  My back is a little aggravated and sore this morning -- I'm sure it was the clean pulls above 160kg that did it.  Note to self - don't do that shit again!  I'll pick up with paused front squats and some power snatches tomorrow.  Today's main focus is now directed at recovery and stretching out my back.

2013NOV17 (BUL D4.W13)

Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 3 (3:3:111)
135 x 3 (3:6:114)
155 x 3 (3:9:117)
120 x 2 (2:11:119)
140 x 2 (2:13:121)
150 x 2 (2:15:123)
125 x 1 (1:16:124)
145 x 1 (1:17:125)
165 x 1 (1:18:126)
185 x F (1:19:127)

12" Block Clean Pull:
125 x (3)3 (9:28:136)
145 x (2)3 (6:34:142)
165 x (1)3 (3:37:145)
175 x 1 (1:38:146)
180 x 1 (1:39:147)
182.5 x 1 (1:40:148)

* Notes:

- Easy peasy day on the platform.  Originally, I was scheduled to do Anderson front squats but had to change my plans due to noise issues.  Therefore, I chose to take a stab a regular front squats -- no 1/2 squat, no pause, no nothing, -- just front squat and it was super easy.  I'm keeping the Anderson and pause squats as a mainstay in my training program because I felt ultra fast out of the hole while performing regular front squats.  I'm very pleased.

2013NOV16 (BUL D3B.W13) "IRON TURKEY 2013"

1st Place Men's +105kg Masters

Session B.

Snatch:
20 x bar work
50 x 4
70 x 3
90 x (1)2 (2:2:93)
110 x F (1:3:94)
105 x 1 (1:4:95) (1st Attempt)
115 x 1 (1:5:96)
120 x (1)2 (2:7:98)
125 x 1 (1:8:99) (2nd Attempt)
130 x F (1:9:100) (3rd Attempt)

Clean + Split Jerk:
20 x bar work
50 x (1+1)6
70 x (1+1)2
110 x (1+1)1 (2:12:103)
125 x (1+1)1 (2:14:105) (1st Attempt)
140 x (1+1)1 (2:16:107) (2nd Attempt)
150 x (1+F)1 (1:17:108) (3rd Attempt)

* Notes:

- Great meet and it was exciting to get back on the platform.  "No pressure" was my mantra, so I decided to open with my "minimums" which I had practiced over and over again in the garage.  It paid off big.  I snatched 125kg and clean and jerked 140kg for an increase of 9kg from last year.  Further, and probably more importantly, the misses lifts at 130kg and 150kg were very close and it made me realize there is a lot more potential left in this old dog -- sore hip, bad back, and everything else that I've been battling over the last 6 months.  Regardless, I should have made those lifts and I'll get them next time with a little extra to boot!  So next years goal total is 140/160.  BOOM!

2013NOV16 (BUL D3A.W13)

Session A.

Paused Front Squat:
20 x bar work
80 x 3
100 x 2 (2:2:73)
120 x 2 (2:4:75)
130 x 2 (2:6:77)
135 x 2 (2:8:79)
137.5 x 2 (2:10:81)
120 x 2 (2:12:83)
140 x 2 (2:14:85)
150 x 2 (2:16:87)
155 x 2 (2:18:89)
157.5 x 2 (2:20:91)

* Notes:

- Short and sweet workout to help clear the gitters for today's upcoming "Iron Turkey 2013" meet at Boot Camp Fitness in Priarie Village, KS.

2013NOV15 (BUL D2.W13)

Anderson Front Squat:

20 x bar work

75 x 3

95 x 2

115 x 3 (3:3:38)

125 x 3 (3:6:41)

135 x 3 (3:9:44)

145 x 3 (3:12:47)

150 x 2 (2:14:49)

155 x 2 (2:16:51)

157.5 x 1 (1:17:52)

145 x 3 (3:20:55)

12" Block Snatch Pull:

75 x 3

105 x 3 (3:23:58)

125 x 3 (3:26:61)

135 x 2 (2:28:63)

140 x 2 (2:30:65)

142.5 x 2 (2:32:67)

145 x 2 (2:34:69)

147.5 x 2 (2:36:71)

* Notes:

- Feeling much stronger with the Anderson front squats.  Standing up quickly with weights below 145kg.  The snatch pulls were smooth and explosive.  All in all, a great day.

2013NOV14 (BUL D1.W13)

165kg Paused Front Squat

Session A.

Paused Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 2 (2:2:2)
135 x 2 (2:4:4)
155 x 1 (1:5:5)
120 x 2 (2:7:7)
140 x 2 (2:9:9)
160 x 1 (1:10:10)
125 x 2 (2:12:12)
145 x 2 (2:14:14)
165 x 1 (1:15:15)

* Notes:

- Felt fairly good.  Had a well controlled 165kg paused front squat as you can see from the quick video.

Questionable 125kg Power Snatch

Session B.

12" Block Power Snatch:
20 x bar work
55 x 3
75 x 2
85 x 1
97.5 x 1 (1:1:16)
102.5 x 1 (1:2:17)
107.5 x 1 (1:3:18)
112.5 x 1 (1:4:19)
117.5 x F (1:5:20)
117.5 x 1 (1:6:21)
122.5 x (F)2 (2:8:23)
112.5 x (F)2 (2:10:25)
102.5 x 1 (1:11:26)
107.5 x 1 (1:12:27)
112.5 x 1 (1:13:28)
117.5 x F (1:14:29)
117.5 x 1 (1:15:30)
122.5 x F (1:16:31)
122.5 x 1 (1:17:32)
125 x 1 (1:18:33) PR
105 x 1 (1:19:34)
110 x 1 (1:20:35)

* Notes:

- The 125kg PR is questionable.  Look at the video and tell me what you think.

2013NOV13 (BUL D7.W12)

Session A.

Anderson Front Squat:

20 x bar work

75 x 3

95 x 2

115 x 1 (1:1:250)

117.5 x 1 (1:2:252)

120 x 1 (1:3:253)

122.5 x 1 (1:4:254)

125 x 1 (1:5:255)

127.5 x 1 (1:6:256)

130 x 1 (1:7:257)

132.5 x 1 (1:8:258)

135 x 1 (1:9:259)

137.5 x 1 (1:10:260)

140 x 1 (1:11:261)

142.5 x 1 (1:12:262)

145 x 1 (1:13:263)

147.5 x 1 (1:14:264)

150 x 1 (1:15:265)

152.5 x 1 (1:16:266)

155 x 1 (1:17:267)

157.5 x 1 (1:18:268)

160 x 1 (1:19:269) PR

162.5 x F (1:20:270)

Notes:

- New PR of 160kg.  Very pleased.

Session B.

12" Block Power Clean + Push Press:

20 x bar work

55 x (1+1)6

75 x (1+1)3

90 x (1+1)1 (2:2:272)

100 x (1+1)1 (2:4:274)

105 x (1+1)1 (2:6:276)

107.5 x (1+1)1 (2:8:278)

95 x (1+1)1 (2:10:280)

105 x (1+1)1 (2:12:282)

110 x (1+1)1 (2:14:284)

112.5 x (1+1)1 (2:16:286)

100 x (1+1)1 (2:18:288)

110 x (1+1)1 (2:20:290)

115 x (1+1)1 (2:22:292)

117.5 x (1+1)1 (2:24:294)

105 x (1+1)1 (2:26:296)

115 x (1+1)1 (2:28:298)

120 x (1+1)1 (2:30:300)

122.5 x (1+F)1 (2:32:302)

* Notes:

- Missed the 122.5kg but it's okay -- great workout nonetheless.

2013NOV12 (BUL D6.W12)

Paused Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:220)
125 x 1 (1:2:221)
135 x 1 (1:3:222)
145 x 1 (1:4:223)
155 x 1 (1:5:224)
165 x 1 (1:6:225)
175 x 1 (1:7:226) PR
180 x F (1:8:227)
145 x 2 (2:10:229)
150 x 2 (2:12:231)
155 x 1 (1:13:232)
160 x 1 (1:14:233)
165 x 1 (1:15:234)

12" Block Snatch Pull:
75 x 3
105 x 3 (3:18:237)
125 x 3 (3:21:240)
145 x (3)3 (9:30:249)

* Notes:

- Great workout with a new front squat PR of 175kg.  It only took 11 weeks to establish a 5kg PR but I'll take it.

2013NOV11 (BUL D5.W12)

Anderson Front Squat:
20 x bar work
75 x 6
95 x 3
115 x 2 (2:2:180)
125 x 2 (2:4:182)
120 x 2 (2:6:184)
130 x 2 (2:8:186)
125 x 2 (2:10:188)
135 x 2 (2:12:190)
130 x 2 (2:14:192)
140 x 2 (2:16:194)
135 x 2 (2:18:196)
145 x 2 (2:20:198)

12" Block Power Snatch:
20 x bar work
55 x (3)2
75 x 2
85 x 1 (1:21:199)
95 x 1 (1:22:200)
105 x 1 (1:23:201)
110 x 1 (1:24:202)
112.5 x F (1:25:203)
90 x 1 (1:26:204)
100 x 1 (1:27:205)
110 x 1 (1:28:206)
115 x 1 (1:29:207)
120 x 1 (1:30:208)
122.5 x 1 (1:31:209) PR
100 x 1 (1:32:210)
110 x 1 (1:33:211)
115 x F (1:34:212)
105 x 1 (1:35:213)
110 x F (1:36:214)
105 x 1 (1:37:215)
110 x F (1:38:216)
105 x 1 (1:39:217)
110 x F (1:40:218)
110 x 1 (1:41:219)

* Notes:

- New power snatch PR of 122.5kg; although, off a 12" block.  Not sure what that means but it did feel pretty fucking empowering to snatch that much from a 12" block -- BOOM!

2013NOV10 (BUL D4.W12)

Paused Front Squat:
20 x bar work
75 x 3
95 x 3
115 x 2 (2:2:129)
125 x 2 (2:4:131)
135 x 1 (1:5:132)
125 x 2 (2:7:134)
135 x 2 (2:9:136)
145 x 1 (1:10:137)
135 x 2 (2:12:139)
145 x 2 (2:14:141)
155 x 1 (1:15:142)
145 x 2 (2:17:144)
155 x 2 (2:19:146)
165 x 1 (1:20:147)

Clean Pull:
75 x 3
105 x 3 (3:23:150)
125 x 2 (2:25:152)
145 x 2 (2:27:154)
165 x (2)3 (6:33:160)

Power Clean + Split Jerk:
105 x (1+1)1 (2:35:162)
115 x (1+1)1 (2:37:164)
120 x (1+1)1 (2:39:166)

Power Clean:
125 x 1 (1:40:167)
130 x 1 (1:41:168)
135 x 1 (1:42:169)
140 x (F)2 (2:44:171)
140 x 1 (1:45:172)
145 x (F)6 (1:51:178)

* Notes:

- Good workout.  Matched my power clean PR of 140kg and I wasn't even scheduled to power clean because I had done the power clean and push press complex the day before.  Clean pulls felt great but I started to slow on the third set; therefore, I decided to move onto the power clean and split jerks -- another complex which wasn't originally scheduled.  They too felt fairly decent.  Very pleased with today's workout.

2013NOV09 (BUL D3.W12)

Anderson Front Squat:
20 x bar work
55 x 6
75 x 3
105 x 1 (1:1:81)
110 x 1 (1:2:82)
115 x 1 (1:3:83)
120 x 1 (1:4:84)
125 x 1 (1:5:85)
130 x 1 (1:6:86)
135 x 1 (1:7:87)
140 x 1 (1:8:88)
145 x 1 (1:9:89)
150 x 1 (1:10:90)
130 x (1)5 (5:15:95)

12" Block Power Clean + Push Press:
20 x bar work
75 x (1+1)3
95 x (1+1)1 (2:17:97)
100 x (1+1)1 (2:19:99)
102.5 x (1+1)1 (2:21:101)
100 x (1+1)1 (2:23:103)
105 x (1+1)1 (2:25:105)
107.5 x (1+1)1 (2:27:107)
105 x (1+1)1 (2:29:109)
110 x (1+1)1 (2:31:111)
112.5 x (1+1)1 (2:33:113)
110 x (1+1)1 (2:35:115)
115 x (1+1)1 (2:37:117)
117.5 x (1+F)1 (2:39:119)
117.5 x (1+1)1 (2:41:121)
115 x (1+1)1 (2:43:123)
120 x (1+1)1 (2:45:125)
122.5 x (1+1)1 (2:47:127)

* Notes:

- Very long workout, even with the minimal front squats.  However, it was very fun but challenging with the power clean and push press combination.  I should have gone completely miss-free; however, I pushed the 117.5kg forward and lost the lift.  All the subsequent lifts went very well, topping off at 122.5kg.

2013NOV08 (BUL D2.W12)

Paused Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 2 (2:2:42)
125 x 2 (2:4:44)
135 x 1 (1:5:45)
125 x 2 (2:7:47)
135 x 2 (2:9:49)
145 x 1 (1:10:50)
135 x 2 (2:12:52)
145 x 2 (2:14:54)
155 x 1 (1:15:55)
145 x 2 (2:17:57)
155 x 2 (2:19:59)
165 x 1 (1:20:60)

12" Block Snatch Pull:
75 x 3
105 x 3 (3:23:63)
125 x 3 (3:26:66)
145 x (3)4 (12:38:78)
150 x 2 (2:40:80)

* Notes:

- Felt relatively strong in the paused front squats.  Could have gone further but met my 20 rep goal so I pushed onto the snatch pulls, which I haven't done in ages.  They felt very easy and it was a confidence boost to pull 150kg for a double.  I added them in to increase my volume without having too much stress on my hip -- good decision!

2013NOV07 (BUL D1.W12)

Anderson Front Squat:
20 x bar work
55 x 6
75 x 3
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 3 (3:15:15)
140 x (1)3 (3:18:18)
142.5 x 1 (1:19:19)
143.5 x 1 (1:20:20)

12" Block Power Snatch:
20 x bar work
55 x 3
75 x 3
85 x 1 (1:21:21)
90 x 1 (1:22:22)
92.5 x 1 (1:23:23)
90 x 1 (1:24:24)
95 x 1 (1:25:25)
97.5 x 1 (1:26:26)
95 x 1 (1:27:27)
100 x 1 (1:28:28)
102.5 x 1 (1:29:29)
100 x 1 (1:30:30)
105 x 1 (1:31:31)
107.5 x 1 (1:32:32)
105 x 1 (1:33:33)
110 x F (1:34:34)
110 x 1 (1:35:35)
112.5 x 1 (1:36:36)
110 x F (1:37:37)
110 x 1 (1:38:38)
115 x (F)2 (2:40:40)

* Notes:

- Long workout but managed to power snatch 112.5kg off a 12" block.  I should have nailed 115kg but was hesitant and slow in the 3rd pull -- next time!

2013NOV06 (BUL D7.W11)

1 1/2 Front Squat:
20 x bar work
75 x 3
95 x 2
115 x (1)3 (3:3:182)
125 x (1)2 (2:5:184)
135 x 1 (1:6:185)
120 x (1)3 (3:9:188)
130 x (1)2 (2:11:190)
140 x 1 (1:12:191)
125 x (1)3 (3:15:194)
135 x (1)2 (2:17:196)
145 x 1 (1:18:197)
155 x 1 (1:19:198)
165 x F (1:20:199)

12" Block Clean Pull:
70 x 6
105 x 3 (3:23:202)
125 x 3 (3:26:205)
145 x 3 (3:29:208)
165 x (2)3 (6:35:214)

* Notes:

- Another week done -- Thank Goodness!  I'll find out about my MRI this afternoon -- getting anxious.

2013NOV05 (BUL D6.W11)

Session A.

Paused Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:127)
115 x 2 (2:3:129)
115 x 3 (3:6:132)
115 x 4 (4:10:136)
125 x 2 (2:12:138)
135 x 2 (2:14:140)
145 x 2 (2:16:142)

* Notes:

- Workout cut short due to a screaming baby.

Session B.

6" Block Power Clean + Push Press:
20 x bar work
55 x (1+1)6
75 x (1+1)3
95 x (1+1)2 (4:4:146)
105 x (1+1)1 (2:6:148)
110 x (1+1)1 (2:8:150)
112.5 x (1+1)1 (2:10:152)
97.5 x (1+1)1 (2:12:154)
107.5 x (1+1)1 (2:14:156)
112.5 x (1+1)1 (2:16:158)
115 x (1+1)1 (2:18:160)
100 x (1+1)1 (2:20:162)
110 x (1+1)1 (2:22:164)
115 x (1+1)1 (2:24:166)
117.5 x (1+1)1 (2:26:168)

6" Block Power Clean:
120 x 1 (1:27:169)
125 x 1 (1:28:170)
130 x 1 (1:29:171)
135 x (F)2 (2:31:173)

18" Block Power Clean:
75 x (3)2
85 x 3 (3:34:176)
95 x 3 (3:37:179)

* Notes:

- Fun.  Had a blast with this workout and established another (relatively new) PR in the power clean and push press combination.  I could have gone higher to possibly 120kg but I'll save it for next week.

2013NOV04 (BUL D5.W11)

1 1/2 Front Squat:
20 x bar work
75 x 3
95 x 2
105 x (1)3 (3:3:111)
115 x (1)2 (2:5:113)
125 x 1 (1:6:114)
115 x (1)3 (3:9:117)
125 x (1)2 (2:11:119)
135 x 1 (1:12:120)
125 x (1)3 (3:15:123)
135 x (1)2 (2:17:125)
145 x 1 (1:18:126)

* Notes:

- A demonstration of will power and resolve to stick with my current plan to shorten the workouts -- keeping the reps under 20.  I wanted badly to push further but stopped before I found myself knee deep in 30+ reps.

2013NOV03 (BUL D4.W11)

Session A.

Paused Front Squat:
20 x bar work
75 x 3
95 x 2
105 x 2 (2:2:69)
115 x 1 (1:3:70)
110 x 2 (2:5:72)
120 x 1 (1:6:73)
115 x 2 (2:8:75)
125 x 1 (1:9:76)
120 x 2 (2:11:78)
130 x 1 (1:12:79)
125 x 2 (2:14:81)
135 x 1 (1:15:82)
140 x 1 (1:16:83)
145 x 1 (1:17:84)
150 x 1 (1:18:85)
155 x 1 (1:19:86)
160 x 1 (1:20:87)

- Decent session with a paused front squat of 160kg.  Was starting to feel a little too much discomfort in the hip so I decided to cut back and quickly end the workout.

Session B.

Power Snatch:
20 x bar work
55 x (1)6
75 x (1)3 (3:3:90)
95 x (1)2 (2:5:92)
100 x 1 (1:6:93)
105 x 1 (1:7:94)
110 x 1 (1:8:95)
115 x (F)2 (2:10:97)
105 x 1 (1:11:98)
110 x 1 (1:12:99)
115 x 1 (1:13:100)
120 x F (1:14:101)
120 x 1 (1:15:102) PR Match
125 x F (1:16:103)
110 x F (1:17:104)
110 x (1)4 (4:21:108)

* Notes:

- Matched my previous power snatch PR of 120kg.  Pretty badass considering I'm not at 100%.

2013NOV02 (BUL D3.W11)

1 1/2 Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:53)
120 x 1 (1:2:54)
125 x 1 (1:3:55)
130 x 1 (1:4:56)
135 x 1 (1:5:57)
140 x 1 (1:6:58)
145 x 1 (1:7:59)
150 x 1 (1:8:60)
155 x F (1:9:61)
130 x (3)2 (6:15:67)

* Notes:

- Uber-short.

2013NOV01 (BUL D2.W11)

Paused Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:21)
125 x 1 (1:2:22)
135 x 1 (1:3:23)
125 x 1 (1:4:24)
135 x 1 (1:5:25)
145 x 1 (1:6:26)
135 x 1 (1:7:27)
145 x 1 (1:8:28)
155 x 1 (1:9:29)
145 x 1 (1:10:30)
155 x 1 (1:11:31)
165 x 1 (1:12:32)

6" Block Power Clean:
20 x bar work
55 x 3
75 x 3
95 x 2 (2:14:34)
105 x 2 (2:16:36)
115 x 2 (2:18:38)
125 x F (1:19:39)
125 x 1 (1:20:40)
127.5 x (1:21:41)
130 x 1 (1:22:42)
132.5 x F (1:23:43)
132.5 x 1 (1:24:44)
135 x F (1:25:45)
135 x 1 (1:26:46)
137.5 x 1 (1:27:47)
140 x F (1:28:48)
140 x 1 (1:29:49) PR
142.5 x (F)3 (3:32:52)

* Notes:

- Very close to power cleaning 142.5kg -- VERY CLOSE!  Next time, I'll get 142.5kg and a few kilos more.  Pretty happy with setting a new block power clean PR of 140kg.