2014DEC31 (BUL D6.W6)

Low Block Snatch:
20 x bar work
57.5 x (1)8
70 x (1)3 (3:3:186)
82.5 x (1)2 (2:5:188)
95 x (1)2 (2:7:190)
107.5 x M (1:8:191)
107.5 x 1 (1:9:192)
115 x M (1:10:193)
115 x 1 (1:11:194) = 118 * dmax
122.5 x (M)2 (2:13:196)
102.5 x M (1:14:197)
102.5 x 1 (1:15:198)
110 x 1 (1:16:199)
115 x 1 (1:17:200)
120 x (M)4 (4:21:204)
100 x 1 (1:22:205)
105 x 1 (1:23:206)
110 x 1 (1:24:207)
115 x 1 (1:25:208)
120 x (M)4 (4:29:212)
96.5 x 1 (1:30:213) @ 80%
102.5 x 1 (1:31:214)
107.5 x 1 (1:32:215)
111.5 x M (1:33:216)
111.5 x 1 (1:34:217)
114.5 x (M)3 (3:37:220)
114.5 x 1 (1:38:221)
117.5 x M (1:39:222)
117.5 x 1 (1:40:223)

117.5kg Low Block Snatch

* Notes:

- Licking my snatch wounds today.  I got slayed!

2014DEC30 (BUL D5.W6)

High Block Power Clean + Power Jerk:
20 x bar work
55 x (1+1)6
65 x (1+1)3
75 x (1+1)3 (6:6:118)
90 x (1+1)2 (4:10:122)
105 x (1+1)1 (2:12:124)
110 x (1+1)1 (2:14:126) = 113 * dmax 1
115 x (M)2 (2:16:128)
105 x (1+1)1 (2:18:130)
110 x (1+1)1 (2:20:132)
112.5 x (1+1)1 (2:22:134)
115 x (1+1)1 (2:24:136)
117.5 x (1+1)1 (2:26:138)
120 x (1+1)1 (2:28:140) = 123 * dmax 2
122.5 x (M)2 (2:30:142)
117.5 x (1+1)1 (2:32:144)
120 x (1+1)1 (2:34:146)
122.5 x (M)2 (2:36:148)
100 x (1+1)1 (2:38:150) @ 80%
102.5 x (1+1)1 (2:40:152)
105 x (1+1)1 (2:42:154)
107.5 x (1+1)1 (2:44:156)
110 x (1+1)1 (2:46:158)
112.5 x (1+1)1 (2:48:160)
115 x (1+1)1 (2:50:162)
117.5 x (1+1)1 (2:52:164)
120 x (1+1)1 (2:54:166)
122.5 x (1+1)1 (2:56:168) = 125 * dmax 3

High Block Clean Pull:
125 x 3 (3:59:171)
145 x 3 (3:62:174)
155 x (3)3 (9:71:183)

* Notes:

- The high blocks are kicking my ass!

2014DEC29 (BUL D4.W6)

High Block Snatch:

20 x bar work

42.5 x (3)2

52.5 x (1)4

62.5 x (1)2 (2:2:74)

72.5 x (1)2 (2:4:76)

82.5 x (1)2 (2:6:78) = 86 * dmax 1

92.5 x (M)2 (2:8:80)

72.5 x 1 (1:9:81)

80 x 1 (1:10:82)

87.5 x 1 (1:11:83)

95 x M (1:12:84)

95 x 1 (1:13:85) = 98 * dmax 2

102.5 x (M)2 (2:15:87)

82.5 x 1 (1:16:88)
87.5 x 1 (1:17:89)
92.5 x 1 (1:18:90)
97.5 x 1 (1:19:91)
102.5 x (M)5 (5:25:96)
102.5 x 1 (1:26:97) = 105 * dmax 3

102.5kg High Block Snatch

Front Squat:
20 x bar work
80 x 3
100 x 3 (3:29:100)
120 x 3 (3:32:103)
140 x 3 (3:35:106) = 152 * dmax
122.5 x (2)4 (8:43:112) @ 80%

* Notes:

- Piss!

2014DEC28 (BUL D3.W6)

Rest:

- Enjoying Sunday with the family.  

2014DEC27 (BUL D2.W6)

Power Clean + Power Jerk:

20 x bar work

50 x (1+1)8

70 x (1+1)5

90 x (1+1)3 (6:6:43)

110 x (1+1)2 (4:10:47)

120 x (1+1)1 (2:12:49)

130 x (1+1)1 (2:14:51)

135 x (1+1)1 (2:16:53) = 138 * dmax

140 x (M)2 (2:18:55)

120 x (1+1)1 (2:20:57) less 20kg

127.5 x (1+1)1 (2:22:59)

132.5 x M (1:23:60)

132.5 x (1+1)1 (2:25:62)

135 x (M)2 (2:27:64)

120 x (1+1)4 (8:35:72)

135kg Power Clean + Power Jerk

* Notes:

- A great session at Cooperstown CrossFit.  Nailed 135kg like a BOSS and nearly had 140kg as well -- soon enough!

2014DEC26 (BUL D1.W6)

High Block Snatch:

20 x bar work

40 x (1)4

50 x (1)7

60 x (1)3

70 x (1)2 (2:2:2)

80 x (1)2 (2:4:4)

90 x M (1:5:5)

90 x 1 (1:6:6)

100 x M (1:7:7)

100 x 1 (1:8:8) = 103 * dmax 1

105 x (M)2 (2:10:10)

84.5 x 1 (1:11:11) @ 80%

90.5 x 1 (1:12:12)

95.5 x 1 (1:13:13)

99.5 x 1 (1:14:14)

102.5 x 1 (1:15:15)

104.5 x (M)3 (3:18:18)

104.5 x 1 (1:19:19) = 107 * dmax 2

105.5 x M (1:20:20)

104.5kg High Block Snatch

Front Squat:

75 x 3

95 x 3 (3:23:23)

115 x 3 (3:26:26)

135 x 3 (3:29:29) = 147 * dmax

113 x (2)4 (8:37:37) @ 80%

* Notes:

- Complete shit storm with the snatches today.  I'm completely embarrassed that I struggled so much to snatch, what I would consider, light weights!

2014DEC25 (BUL D7.W5)

Rest:

- Christmas!

2014DEC24 (BUL D6.W5)

High Block Clean + Power Jerk:

20 x bar work

50 x (1+1)6
70 x (1+1)3
85 x (1+1)1 (2:2:179)
100 x (1+1)1 (2:4:181)
115 x (1+1)1 (2:6:183)
125 x (1+1)1 (2:8:185)
130 x M (1:9:186)
130 x (1+1)1 (2:11:188)
132.5 x (1+1)1 (2:13:190) = 135 * dmax
135 x (M)2 (2:15:192)
110 x (1+1)1 (2:17:194) @ 80%
113 x (1+M)1 (2:19:196)
113 x (1+1)1 (2:21:198)
116 x (1+1)1 (2:23:200)
119 x (1+1)1 (2:25:202)
122 x (1+1)1 (2:27:204)
125 x (1+1)1 (2:29:206) @ 90%
128 x M (1:30:207)

132.5kg High Block Clean + Power Jerk

* Notes:

- Struggling mentally with the heavier weights and it's driving me nuts!

2014DEC23 (BUL D5.W5)

Low Block Snatch:
20 x bar work
55 x (1)8
65 x (1)4
75 x 1 (1:1:133)
75 x M (1:2:134)
75 x 1 (1:3:135)
85 x (M)2 (2:5:137)
85 x (1)2 (2:7:139)
95 x 1 (1:8:140)
105 x 1 (1:9:141)
115 x 1 (1:10:142)
120 x 1 (1:11:143) = 123 * dmax
122.5 x (M)2 (2:13:145)
100.5 x M (1:14:146) @ 80%
100.5 x 1 (1:15:147)
106 x 1 (1:16:148)
111 x 1 (1:17:149)
115 x 1 (1:18:150)
118 x 1 (1:19:151)
120 x (M)4 (4:23:155)
100 x 1 (1:24:156)

120kg Low Block Snatch

Front Squat:
65 x 3
85 x 3 (3:27:159)
105 x 3 (3:30:162)
125 x 3 (3:33:165)

Low Block Snatch Pull:
105 x 3 (3:36:168)
115 x 3 (3:39:171)
125 x 3 (3:42:174)
135 x 3 (3:45:177)

* Notes:

- Terrible and frustrating day on the platform.  I should (and have the capabilities of) nailing 120kg from the low block; however, I kept missing - again and again and again.  So frustrating!

2014DEC22 (BUL D4.W5)

3 Position Block Clean:
20 x bar work
45 x (1+1+1)3
55 x (1+1+1)2
65 x (1+1+1)2 (6:6:100)
75 x (1+1+1)1 (3:9:103)
85 x (1+1+1)1 (3:12:106)
95 x (1+1+1)1 (3:15:109)
100 x (1+1+1)1 (3:18:112) = 109 * dmax

100kg 3 Position Block Clean

Clean Grip RDL:
90 x 5 (5:23:117)
110 x 5 (5:28:122)
130 x (5)2 (10:38:132)

* Notes:

- Decided to give 3 position cleans a go, because I'm struggling with the accuracy of my reception with the clean.  I can power clean without any issues; however, dropping into a deep squat or any other position feels awkward and unnerving.  Hopefully, this will help.

2014DEC20 (BUL D3.W5)

Snatch:

20 x bar work

55 x (1)6

65 x (1)2

75 x (1)2

95 x (1)2 (2:2:72)

100 x 1 (1:3:73)

105 x 1 (1:4:74)

110 x 1 (1:5:75)

115 x M (1:6:76)

115 x 1 (1:7:77)

120 x M (1:8:78)

120 x 1 (1:9:79)

125 x M (1:10:80)

125 x 1 (1:11:81) = 128 * dmax

130 x (M)3 (3:14:84)

104.5 x (1)2 (2:16:86) * pwr @ 80%
104.5 x (1)2 (2:18:88)
107 x (1)2 (2:20:90)
109.5 x (1)2 (2:22:92)
112 x (1)2 (2:24:94)

125kg Snatch

* Notes:

- Superb workout at Cooperstown CrossFit.  It felt great to pull from the floor and not have to worry about dropping the weights!  I can hardly wait to go back next week and make this a weekly ritual!

2014DEC19 (BUL D2.W5)

High Block Clean:
20 x bar work
55 x (3)3
75 x (3)2
95 x (1)3 (3:3:42)
105 x 1 (1:4:43)
115 x 1 (1:5:44) = dmax 1
125 x (M)2 (2:7:46)
115 x 1 (1:8:47)
122.5 x M (1:9:48)
122.5 x 1 (1:10:49) = dmax 2
95 x (1)2 (2:12:51)
105 x 1 (1:13:52)
110 x 1 (1:14:53)
100 x 1 (1:15:54)
110 x 1 (1:16:55)
115 x 1 (1:17:56)
105 x 1 (1:18:57)
115 x 1 (1:19:58)
120 x 1 (1:20:59)
110 x 1 (1:21:60)
120 x 1 (1:22:61)
125 x 1 (1:23:62) = dmax 3
115 x 1 (1:24:63)
125 x 1 (1:25:64)
130 x 1 (1:26:65) = dmax 4
120 x 1 (1:27:66)
130 x 1 (1:28:67)
135 x (M)3 (3:31:70)

130kg High Block Clean

* Notes:

- I forgot how to clean.  That is all.

2014DEC18 (BUL D1.W5)

High Block Power Clean + Power Jerk:

20 x bar work

55 x (1+1)6

65 x (1+1)3

75 x (1+1)2

85 x (1+1)1 (2:2:2)

95 x (1+1)1 (2:4:4)

100 x (1+1)1 (2:6:6)

105 x (1+1)1 (2:8:8)

110 x (1+1)1 (2:10:10)

115 x (1+1)1 (2:12:12)

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

125 x M (1:15:15)

125 x (1+1)1 (2:17:17) = 128 dmax

130 x (M)2 (2:19:19)

104.5 x (1+1)1 (2:21:21) @ 80%

108 x (1+1)1 (2:23:23)

111.5 x (1+1)1 (2:25:25)

108 x (1+1)1 (2:27:27)

111.5 x (1+1)1 (2:29:29)

115 x (1+1)1 (2:31:31)

111.5 x (1+1)1 (2:33:33)

115 x (1+1)1 (2:35:35)

118 x (1+1)1 (2:37:37)

121 x (1+1)1 (2:39:39)

125kg High Block Power Clean + Power Jerk

* Notes:

- Hard fight today trying to get accustomed to the higher block setting.  It wasn't easy!

2014DEC17 (BUL D7.W4)

Front Squat:

20 x bar work

45 x 5

63 x 3

86 x 3

95 x 3 (3:3:135)

104 x 3 (3:6:138)

127 x 3 (3:9:141)

136 x 3 (3:12:144)

145 x 3 (3:15:147)

154 x 1 (1:16:148) = 157 * dmax

136 x (3)4 (12:28:160) @ 80%

* Notes:

- Another go at the Clark Sports Center... still hate it!

2014DEC16 (BUL D6.W4)

Low Block Snatch:

20 x bar work

52.5 x (1)6

62.5 x (1)3

72.5 x (1)2 (2:2:112)

82.5 x 1 (1:3:113)

92.5 x 1 (1:4:114)

102.5 x 1 (1:5:115)

107.5 x 1 (1:6:116)

112.5 x 1 (1:7:117) = 115 * dmax 1

117.5 x (M)2 (2:9:119)

94 x M (1:10:120) @ 80%

94 x 1 (1:11:121)

97 x 1 (1:12:122)

100 x 1 (1:13:123)

103 x M (1:14:124)

103 x 1 (1:15:125)

106 x 1 (1:16:126)

110 x 1 (1:17:127)

115 x 1 (1:18:128)

118 x 1 (1:19:129) = 118 * dmax 2

120 x 1 (1:20:130) = 123 * dmax 3

123 x (M)2 (2:22:132)

120kg Low Block Snatch

* Notes:

- Started off rough but turned out okay with a daily max of 120kg.  Can't complain but it was a battle.

2014DEC15 (BUL D5.W4)

Front Squat:

20 x bar work

43 x (5)2

61 x (5)2

84 x 3

93 x 3 (3:3:79)

102 x 3 (3:6:82)

125 x 3 (3:9:85)

134 x 3 (3:12:88)

143 x 3 (3:15:91)

152 x 1 (1:16:92) = 156 * dmax

Push Press:

20 x bar work

43 x 3

61 x 3 (3:19:95)

70 x 3 (3:22:98)

84 x 3 (3:25:101)

93 x 3 (3:28:104)

97 x 3 (3:31:107)

102 x 3 (3:34:110) = 105 * dmax

* Notes:

- Numbers seem odd because I lifted at the Clark Sports Center using pound plates.  Hated it!

2014DEC14 (BUL D4.W4)

Front Squat (Speed):

20 x bar work

51 x 5

71 x 5

91 x (2)10

Power Clean + Power Jerk:

20 x bar work

52.5 x (1+1)4

62.5 x (1+1)4

72.5 x (1+1)3

87.5 x (1+1)2 (4:4:55)

102.5 x (1+1)1 (2:6:57)

117.5 x (1+1)1 (2:8:59)

110 x (1+1)1 (2:10:61)

120 x (1+1)1 (2:12:63)

115 x (1+1)1 (2:14:65)

125 x (1+1)1 (2:16:67)

120 x (1+1)1 (2:18:69)

130 x (1+1)1 (2:20:71) = 133 * dmax

125 x (1+1)1 (2:22:73)

135 x (1+M)1 (2:24:75)

135 x M (1:25:76)

* Notes:

- Brutal.

2014DEC13 (BUL D3.W4)

Back Squat:
20 x bar work
47.5 x (5)2
67.5 x (3)2
87.5 x 3
107.5 x 3
127.5 x 3 (3:3:32)
147.5 x 3 (3:6:35)
167.5 x 3 (3:9:38) = 182 * dmax
147.5 x 5/4/3/2/1 (15:24:51) @ 80%

Reverse Hyper Leg Curl:
50 x 10
91 x (10)2

* Notes:

- Sticking with the back squats for now.  Grinding them out with low back pain -- this may be a very bad decision.

2014DEC12 (BUL D2.W4)

Rest.

2014DEC11 (BUL D1.W4)

Front Squat (Speed):
20 x bar work
52.5 x 5
72.5 x 5
92.5 x (2)10

Reverse Hyper (Roller):
50 x 10
92.5 x (20)2

Snatch:
20 x bar work
50 x (1)6
60 x (1)2
70 x (1)2
80 x (1)2 (2:2:2)
90 x (1)2 (2:4:4)
100 x M (1:5:5)
100 x 1 (1:6:6)
110 x 1 (1:7:7) = 113 * dmax 1
115 x (M)2 (2:9:9)
95 x M (1:10:10)
95 x 1 (1:11:11)
100 x 1 (1:12:12)
105 x 1 (1:13:13)
110 x 1 (1:14:14)
112.5 x (1:15:15)
115 x 1 (1:16:16)
117.5 x 1 (1:17:17) = 120 * dmax 2
120 x (M)2 (2:19:19)

117.5kg Snatch

Power Snatch:
98 x 1 (1:20:20) @ 80%
99.5 x 1 (1:21:21)
101 x 1 (1:22:22)
102.5 x (1:23:23)
104 x M (1:24:24)
104 x 1 (1:25:25)
105.5 x M (1:26:26)
105.5 x 1 (1:27:27)
107 x M (1:28:28)
107 x 1 (1:29:29)

* Notes:

- Finished the snatches at 117.5kg... not great to not to damn bad!

2014DEC10 (BUL D7.W3)

Back Squat:

20 x bar work

50 x (5)2

70 x (3)2

90 x 3

110 x 3

130 x 3 (3:3:148)

150 x 3 (3:6:151)

170 x 3 (3:9:154) = 185 * dmax

150 x 5/4/3/2/1 (15:24:169) @ 80%

Reverse Hyper Leg Curl:

50 x 10

92.5 x (10)3

* Notes:

- Seriously considering the removal of back squats from my programming.  It's killing my back to no end.  Although I managed 170kg x 3, it wasn't pretty!

2014DEC09 (BUL D6.W3)

Front Squat (Speed):

20 x bar work

51 x 5

71 x 5

91 x (2)10

Power Clean + Power Jerk:

20 x bar work

50 x (1+1)3

60 x (1+1)3

75 x (1+1)2

90 x (1+1)2 (4:4:116)

105 x (1+1)1 (2:6:118)

115 x (1+1)1 (2:8:120)

125 x (1+1)1 (2:10:122)

130 x (1+1)1 (2:12:124) = 133 * dmax 1

135 x (M)2 (2:14:126)

108.5 x (1+1)1 (2:16:128) @ 80%

112 x (1+1)1 (2:18:130)

116 x (1+1)1 (2:20:132)

119 x (1+1)1 (2:22:134)

122.5 x (1+1)1 (2:24:136)

125 x (1+1)1 (2:26:138)

131 x M (1:27:139)

120 x (1+1)1 (2:29:141)

125 x (1+1)1 (2:31:143)

131 x (1+1)1 (2:33:145) = 134 * dmax 2

131kg Power Clean + Power Jerk

Reverse Hyper (Roller):

50 x 10

91 x (20)2

* Notes:

- Great workout with a top weight of 131kg!

2014DEC08 (BUL D5.W3)

Back Squat:
20 x bar work
47.5 x (5)2
67.5 x (3)2
87.5 x 3
107.5 x 3
127.5 x 3 (3:3:91)
147.5 x 3 (3:6:94)
167.5 x 3 (3:9:97) = 182 * dmax
147.5 x 5/4/3/2/1 (15:24:112) @ 80%

Reverse Hyper Leg Curl:
50 x 10
91 x (10)3

* Notes:

- Grinding with low back pain.

2014DEC07 (BUL D4.W3)

Front Squat (Speed):

20 x bar work

50 x 5

70 x 5

90 x (2)10

Low Block Snatch:

20 x bar work

47.5 x (3)2

57.5 x (3)2

67.5 x (1)3 (3:3:71)

77.5 x (1)2 (2:5:73)

87.5 x (1)2 (2:7:75)

97.5 x 1 (1:8:76)

102.5 x M (1:9:77)

102.5 x 1 (1:10:78)

107.5 x 1 (1:11:79) = 110 * dmax

112.5 x (M)2 (2:13:81)

107.5kg Low Block Snatch

Low Block Power Snatch:

90 x 1 (1:14:82) @ 80 %

95 x 1 (1:15:83)

97.5 x 1 (1:16:84)

90 x 1 (1:17:85)

95 x 1 (1:18:86)

97.5 x M (1:19:87)

97.5 x 1 (1:20:88)

Reverse Hyper (Roller):

50 x 10

90 x (20)2

* Notes:

- Complete shit-bomb on the platform today.  Everything went to hell with the block snatches and the power snatches weren't any better!

2014DEC06 (BUL D3.W3)

Back Squat:

20 x bar work

45 x (5)2

65 x (3)2

85 x 3

105 x 3

125 x 3 (3:3:47)

145 x 3 (3:6:50)

165 x 3 (3:9:53) = 179 * dmax

145 x 5/4/3/2/1 (15:24:68) @ 80%

Reverse Hyper Leg Curl:

50 x 10

89.5 x (10)3

* Notes:

- Not sure which is worse: the final top triple in the back squat or the drop sets... brutal!

2014DEC05 (BUL D2.W3)

Rest:

- Taking a day off.

2014DEC04 (BUL D1.W3)

Back Squat (Speed):

20 x bar work

51 x 5

71 x 5

91 x (2)10

Low Block Power Clean + Power Jerk:

20 x bar work

47.5 x (1+1)3

57.5 x (1+1)2

67.5 x (1+1)2

77.5 x (1+1)2 (4:4:4)

87.5 x (1+1)2 (4:8:8)

97.5 x (1+1)1 (2:10:10)

107.5 x (1+1)1 (2:12:12)

117.5 x (1+1)1 (2:14:14) = 120 * dmax

122.5 x (M)2

92 x (2+1)1 (3:17:17) @ 75%

94 x (2+1)1 (3:20:20)

96 x (2+1)1 (3:23:23)

98 x (2+1)1 (3:26:26)

100 x (2+1)1 (3:29:29)

103 x (2+1)1 (3:32:32)

106 x (2+1)1 (3:35:35)

109 x (2+1)1 (3:38:38)

112 x (2+1)1 (3:41:41)

115 x (2+1)1 (3:44:44)

117.5kg Low Block Power Clean + Power Jerk

Reverse Hyper (Roller):

50 x 10

91 x (20)2

* Notes:

- Having problems receiving the bar today for some strange reason.  Normally, I would power clean 130kg for a daily max but I'm completely off today.  As such, I decided to run some double power cleans and a jerk to help reinforce better movment patterns.  Hopefully, it will work for the best.

2014DEC03 (BUL D7.W2)

Back Squat:
20 x bar work
47.5 x (3)3
67.5 x (3)2
87.5 x 3
107.5 x 3
127.5 x 3 (3:3:115)
147.5 x 3 (3:6:118)
167.5 x 3 (3:9:121) = 182 * dmax
147.5 x 5/4/3/2/1 (15:24:136) @ 80%

Reverse Hyper Leg Curl:
50 x 10
91 x (10)3

* Notes:

- Squats are getting better but now my low back is starting to aggravate me.

2014DEC02 (BUL D6.W2)

Back Squat (Speed):

20 x bar work

50 x 5

70 x 5

90 x (2)10

Low Block Snatch:
20 x bar work
45 x (3)2
55 x 3
65 x (1)3
75 x (1)2 (2:2:96)
85 x (1)2 (2:4:98)
95 x 1 (1:5:99)
100 x 1 (1:6:100)
105 x 1 (1:7:101)
110 x 1 (1:8:102)
115 x 1 (1:9:103)
120 x M (1:10:104)
120 x 1 (1:11:105) = 123 * dmax

120kg Low Block Snatch

Low Block Power Snatch:
90 x 1 (1:12:106)
95 x 1 (1:13:107)
100 x 1 (1:14:108) @ 80%
102 x 1 (1:15:109)
104 x 1 (1:16:110)
106 x M (1:17:111)
106 x 1 (1:18:112)

Reverse Hyper (Roller):
50 x 10
90 x (20)2

* Notes:

- Made the 120kg earlier than I had planned and I'm not complaining!  Great workout and very happy to reach 120kg so quickly.  More weight please!

2014DEC01 (BUL D5.W2)

Back Squat:
20 x bar work
45 x (5)2
65 x (3)2
85 x 3
105 x 3
125 x 3 (3:3:73)
145 x 3 (3:6:76)
165 x 3 (3:9:79) = 179
145 x 5/4/3/2/1 (15:24:94) @ 80%

Reverse Hyper Leg Curls:
50 x 10
89.5 x (10)3

* Notes:

- Nearly died under the bar while squatting today.  Geez!

2014NOV30 (BUL D4.W2)

Back Squat (Speed):

20 x bar work

48 x (5)3

68 x 5

88 x (2)10

Power Clean + Power Jerk:

20 x bar work

45 x (1+1)3

55 x (1+1)3

65 x (1+1)2

75 x (1+1)2

85 x (1+1)2 (4:4:45)

95 x (1+1)1 (2:6:47)

105 x (1+1)1 (2:8:49)

115 x (1+1)1 (2:10:51)

120 x (1+1)1 (2:12:53)

125 x (1+1)1 (2:14:55)

130 x (1+M)1 (1:15:56)

98 x (1+1)1 (2:17:58) @ 75%

101 x (1+1)1 (2:19:60)

104 x (1+1)1 (2:21:62) @ 80%

107 x (1+1)1 (2:23:64)

110 x (1+1)1 (2:25:66) @ 85%

113 x (1+1)1 (2:27:68)

116 x (1+1)1 (2:29:70)

125kg Power Clean + Power Jerk

Reverse Hyper (Roller):

50 x 10

88 x (20)2

* Notes:

- Successfully made 125kg and even managed a 130kg power clean; however, I missed the jerk.  Nevertheless, I'll get it next time -- progress!

2014NOV29 (BUL D3.W2)

Back Squat:

20 x bar work

42.5 x (3)2

62.5 x (3)2

82.5 x 3

102.5 x 3

122.5 x 3 (3:3:20)

142.5 x 3 (3:6:23)

162.5 x 3 (3:9:26) = 176 * dmax

143 x 5/4/3/2/1 (15:24:41) @ 80%

Reverse Hyper Leg Curl:

50 x 10

88 x (10)3

* Notes:

- Grinding away in the squat rack today - brutal when you're as weak as I am.

2014NOV28 (BUL D2.W2)

Rest:

- Took a day to rest and recoup after yesterday's epic snatch session.  

2014NOV27 (BUL D1.W2)

Back Squat (Speed):
20 x bar work
50 x 5
70 x 5
90 x (2)10

Low Block Snatch:
20 x bar work
42.5 x (1)3
52.5 x (1)3
62.5 x (1)3
72.5 x (1)2 (2:2:2)
82.5 x (1)2 (2:4:4)
92.5 x 1 (1:5:5)
97.5 x 1 (1:6:6)
102.5 x 1 (1:7:7)
107.5 x 1 (1:8:8)
112.5 x M (1:9:9)
112.5 x 1 (1:10:10)
117.5 x 1 (1:11:11) = 120 * dmax

117.5kg Low Block Snatch

Low Block Power Snatch:
90 x 1 (1:12:12)
95 x 1 (1:13:13)
98 x 1 (1:14:14) @ 80%
100 x 1 (1:15:15)
101 x 1 (1:16:16)
102 x 1 (1:17:17)

Reverse Hyper (Roller):
50 x 10
90 x (20)2

* Notes:

- Heaviest snatch since moving to New York.  I'm on cloud nine at the moment, because I know that 120kg will fall very soon!

2014NOV26 (BUL D7.W1)

Back Squat:

20 x bar work

45 x (5)2

65 x (3)2

85 x 3

105 x 3

125 x 3 (3:3:150)

145 x 3 (3:6:153)

165 x 3 (3:9:159) = 179 * dmax

145 x (3)4 (12:21:181) @ 80%

Reverse Hyper Leg Curl:

50 x 10

89.5 x (10)2

* Notes:

- Just another back squat day.  Nothing special to report -- just getting in my volume.  

2014NOV25 (BUL D6.W1)

Back Squat:
20 x bar work
48 x 5
68 x 5
88 x (2)10

Low Block Clean Pull + Power Clean + Power Jerk:
20 x bar work
42.5 x (1+1+1)3
52.5 x (1+1+1)3
62.5 x (1+1+1)2
72.5 x (1+1+1)2
82.5 x (1+1+1)2 (6:6:102)
92.5 x (1+1+1)1 (3:9:105)
102.5 x (1+1+1)1 (3:12:108)
112.5 x (1+1+1)1 (3:15:111)
117.5 x (1+1+1)1 (3:18:114)
122.5 x (1+1+1)1 (3:21:117) = 125 * dmax
96 x (1+1+1)2 (6:27:123) @ 75%
98.5 x (1+1+1)2 (6:33:129)
101 x (1+1+1)2 (6:39:135)
103.5 x (1+1+1)2 (6:45:141)
106 x (1+1+1)2 (6:51:147)

122.5kg Low Block Power Clean + Power Jerk

Reverse Hyper (Roller):
50 x 10
88 x (20)2

* Notes:

- Decided to play around and add a pull into the power clean and power jerk today -- it hurt...bad!  Nevertheless, it felt pretty good to execute the pull first prior to making the clean and it keep me very focused on the task at hand.  I'm pleased with today's results.

2014NOV24 (BUL D5.W1)

Back Squat:

20 x bar work

42.5 x (5)2

62.5 x (3)2

82.5 x 3

102.5 x 3

122.5 x 3 (3:3:78)

142.5 x 3 (3:6:81)

162.5 x 3 (3:9:84) = 176 * dmax

143 x (3)4 (12:21:96) @ 80%

Reverse Hyper Leg Curls:

50 x 10

88 x (10)3

* Notes:

- Slow workout and painful squatting.  Legs are thoroughly behind the power curve and leg strength is definitely lagging; hence, the reason to fix it.  Squats sucks!

2014NOV23 (BUL D4.W1)

Back Squat (Speed):

20 x bar work

47 x 5

67 x 5

87 x (2)10

Low Block Snatch:

20 x bar work

40 x (1)3

50 x (1)3

60 x (1)3

70 x (1)2 (2:2:64)

80 x (1)2 (2:4:66)

90 x 1 (1:5:67)

90 x M (1:6:68)

90 x 1 (1:7:69)

95 x 1 (1:8:70)

100 x M (1:9:71)

100 x 1 (1:10:72)

105 x 1 (1:11:73)

110 x M (1:12:74)

110 x 1 (1:13:75) = 113 * dmax

110kg Low Block Snatch

Low Block Power Snatch:

92.5 x (1)5 (5:18:80)

Reverse Hyper (Roller):

56.5 x (20)2

* Notes:

- Okay workout.  Used the back squats to help ingrain form and speed; plus, it helps warm up my legs in a very cold garage prior to attacking the snatches.  Speaking of snatches, they went fairly well with a daily maximum of 110kg.  

2014NOV22 (BUL D3.W1)

Back Squat:

20 x bar work

40 x (5)2

60 x (3)2

80 x 3

100 x 3

120 x 3 (3:3:44)

140 x 3 (3:6:47)

160 x 3 (3:9:50) = 174

141 x (3)4 (12:21:62) @ 80%

Reverse Hyper Leg Curls:

50 x 10

87 x (10)3

* Notes:

- Back squats were a struggle.  Leg strength is definitely down!

2014NOV21 (BUL D2.W1)

Rest:

- Unable to workout due to home commitments.  I'll be back at it tomorrow.

2014NOV20 (BUL D1.W1)

Low Block Power Clean + Power Jerk:
20 x bar work
40 x (1+1)5
50 x (1+1)3
60 x (1+1)3
70 x (1+1)3
80 x (1+1)2 (4:4:4)
90 x (1+1)2 (4:8:8)
100 x (1+1)2 (4:12:12)
110 x (1+1)2 (4:16:16)
115 x (1+1)1 (2:18:18)
120 x (1+M)1 (1:19:19)
120 x (1+1)1 (2:21:21) = 123 * dmax
94.5 x (1+1)2 (4:25:25) @ 75%
96.5 x (1+1)2 (4:29:29)
98.5 x (1+1)2 (4:33:33)
100.5 x (1+1)2 (4:37:37)
102.5 x (1+1)2 (4:41:41)

Reverse Hyper (Roller):
50 x 20
62.5 x (20)2

* Notes:

- Start of a new cycle after a few weeks of mindless workouts.

2014OCT16 (UNT D5.W15)

Power Snatch:
20 x bar work
40 x (1)3
50 x (1)3
60 x (1)2
70 x (1)2 (2:2:72)
80 x (1)2 (2:4:74)
90 x (1)2 (2:6:76)
100 x M (1:7:77)
100 x 1 (1:8:78) = 103 * dmax 1
105 x (M)2 (2:10:80)
90 x (1)2 (2:12:82)
95 x (1)2 (2:14:84)
100 x 1 (1:15:85)
102.5 x 1 (1:16:86)
105 x 1 (1:17:87)
107.5 x 1 (1:18:88) = 110 * dmax 2
110 x (M)2 (2:20:90)

107.5kg Power Snatch

* Notes:

- Felt horrible on the platform today.  Late day workout after packing all day long makes for a crappy workout.

2014OCT15 (UNT D4.W15)

Front Squat:

45 x 5

65 x (5)2

85 x (3)2

105 x 3 (3:3:53)

125 x 3 (3:6:56)

145 x 3 (3:9:59)

155 x 2 (2:11:61)

165 x 1 (1:12:62) = 169 * dmax

137 x (2)4 (8:20:70) @ 80%

165kg Front Squat

Reverse Hyper (Roller):

50 x 20

85 x (20)2

* Notes:

- Moved fairly well after a day of rest but my low back is still causing me a lot of grief and trouble.  Very tender under load -- like I've pinched a nerve and this causes a lot of reservation in attacking the bar.  Strangely, it's mainly when I'm squatting and doesn't present itself when I'm power cleaning or power snatching.

2014OCT14 (UNT D3.W.15)

Rest:

- I wanted to workout but time wouldn't allow for it, so I took a day off -- boo!

2014OCT13 (UNT D2.W15)

Power Clean + Power Jerk:
20 x bar work
47.5 x (1+1)5
57.5 x (1+1)3
67.5 x (1+1)2
77.5 x (1+1)2
87.5 x (1+1)2
97.5 x (1+1)2 (4:4:24)
107.5 x (1+1)1 (2:6:26)
117.5 x (1+1)1 (2:8:28)
127.5 x (1+1)1 (2:10:30)
132.5 x (1+1)1 (2:12:32)
137.5 x (1+1)1 (2:14:34)
142.5 x (1+M)1 (2:16:36)
145 x (1+1)1 (2:18:38) = 149 * dmax * PR
147.5 x (M)2 (2:20:40)
121 x (1+1)1 (2:22:42) @ 80%
125 x (1+1)1 (2:24:44)
129 x (1+1)1 (2:26:46)
133 x (1+1)1 (2:28:48)
137 x (1+1)1 (2:30:50)

145kg Power Clean + Power Jerk

* Notes:

- Very pleased with the new PR of 145kg!

2014OCT12 (UNT D1.W15)

Front Squat:

20 x bar work

60 x (5)2

80 x (3)2

100 x 3 (3:3:3)

120 x 3 (3:6:6)

140 x 3 (3:9:9)

150 x 2 (2:11:11)

160 x 1 (1:12:12) = 164 * dmax

133 x (2)4 (8:20:20) @ 80%

160kg Front Squat

Reverse Hyper (Roller):

50 x 20

82 x (20)2

* Notes:

- Late morning workout due to packing of the house but it ended on a positive note with a fairly easy 160kg front squat.  Happy!

2014OCT11 (UNT D7.W14)

Rest:

- Required rest day on the account of having another garage sale.  Back on the platform tomorrow.

2014OCT10 (UNT D6.W14)

Power Snatch:
20 x bar work
47.5 x (2)3
57.5 x (2)2
67.5 x 2
77.5 x (1)2 (2:2:130)
97.5 x (1)2 (2:4:132)
107.5 x M (1:5:133)
107.5 x 1 (1:6:134) = 110 * dmax 1
117.5 x M (1:7:135)
97.5 x 1 (1:8:136)
101.5 x 1 (1:9:137)
105.5 x 1 (1:10:138)
108.5 x 1 (1:11:139)
111.5 x 1 (1:12:140) = 114 * dmax 2
113.5 x (M)2 (2:14:142)
103.5 x 1 (1:15:143)
106.5 x M (1:16:144)
106.5 x 1 (1:17:145)
110.5 x 1 (1:18:146)

111.5kg Power Snatch

* Notes:

- Quick workout that didn't add up to much; however, I wanted to get something done before taking tomorrow off due to a yard sale.

2014OCT09 (UNT D5.W14)

Front Squat:
20 x bar work
55 x (5)2
75 x (3)2
95 x 3 (3:3:111)
115 x 3 (3:6:114)
135 x 3 (3:9:117)
145 x 2 (2:11:119)
155 x 1 (1:12:120) = 159 * dmax
129 x (2)4 (8:20:128) @ 80%

155kg Front Squat

Reverse Hyper (Roller):
50 x 20
80 x (20)2

* Notes:

- Not the best but definitely not the worst workout.  Front squats feel heavy and I believe it's mostly due to a lack of time under the bar in the front rack position.  It's happened before when I broke away from the front squat for a long period of time; however, it got easier and less painful as I become more accustomed to the movement and positions.  My right knee is still very stiff and my low back starts to cause trouble around 130-150kg, requiring me to become very vigilant and cautious.  Nevertheless, it was an okay day in the squat rack.

2014OCT08 (UNT D4.W14)

Power Clean + Power Jerk:
20 x bar work
45 x (1+1)5
55 x (1+1)3
65 x (1+1)2
75 x (1+1)2
85 x (1+1)2 (4:4:69)
95 x (1+1)2 (4:8:73)
105 x (1+1)1 (2:10:75)
115 x (1+1)1 (2:12:77)
125 x (1+1)1 (2:14:79)
130 x (1+1)1 (2:16:81)
135 x (1+1)1 (2:18:83) = 139 * dmax 1
113 x (1+1)1 (2:20:85) @ 80%
116 x (1+1)1 (2:22:87)
119 x (1+1)1 (2:24:89)
122 x (1+1)1 (2:26:91)
125 x (1+1)1 (2:28:93)
128 x (1+1)1 (2:30:95)
131 x (1+1)1 (2:32:97)
134 x (1+1)1 (2:34:99)
137 x (1+1)1 (2:36:101) = 141 * dmax 2
140 x M (1:37:102)
141 x (1+M)1 (2:39:104)
142 x (M)3 (3:42:107)
138 x M (1:43:108)

131kg and 134kg Power Clean + Power Jerk

Reverse Hyper (Roller):
50 x 20
70.5 x (20)2

* Notes:

- Not quite as fast and aggressive as I'd like today.  I just didn't have that super explosive punch that I was hoping for; however, I did squeeze out a 1kg increase from my last power clean + power jerk workout.  I'm satisified and tired.  Time to rest.

2014OCT07 (UNT D3.W14)

Back Squat:
20 x bar work
67.5 x (5)2
87.5 x (3)2
107.5 x 3
127.5 x 3 (3:3:47)
147.5 x 3 (3:6:50)
167.5 x 3 (3:9:53) = 182 * dmax
187.5 x (M)2 (2:11:55)

167.5kg x 3 Back Squat

Front Squat:
20 x bar work
50 x 5
70 x 3
90 x 3 (3:14:58)
110 x 3 (3:17:61)
130 x 3 (3:20:64) = 141 * dmax
150 x M (1:21:65)

* Notes:

- Horrible, horrible workout today.  I thought today was going to exceed my expectations; instead, I was completely let down by my performance.  I completely bombed out on the back squats.  I feel like I have zero tonus in my legs, and I believe it may be due to the sleep medication that I'm taking for RLS.  My legs have zero tension around 160kg and the weights become extremely heavy.  I'm frustrated and confused, so I decided to call it quits after my double failed attempts at 187.5kg.  I didn't even do any back off sets; instead, I tried to front squat and that was a complete waste of time.  I bombed out at 150kg with the exact same feeling in my legs.  Pathetic!

2014OCT06 (UNT D2.W14)

Power Snatch:
20 x bar work
40 x 3
45 x (2)2
55 x (1)2
65 x (1)2
75 x (1)2 (2:2:23)
85 x (1)2 (2:4:25)
95 x (1)2 (2:6:27)
105 x 1 (1:7:28)
110 x 1 (1:8:29) = 113 * dmax 1
115 x (M)2 (2:10:31)

100 x 1 (1:11:32)
102.5 x 1 (1:12:33)
105 x 1 (1:13:24)
107.5 x 1 (1:14:25)
110 x 1 (1:15:26)
111.5 x 1 (1:16:27)
113 x 1 (1:17:28)
114.5 x 1 (1:18:29)
116 x 1 (1:19:30) = 119 * dmax 2
117.5 x M (1:20:31)

116kg Power Snatch

100 x 1 (1:21:32)
101.5 x 1 (1:22:33)
103 x 1 (1:23:34)
104.5 x 1 (1:24:35)
106 x 1 (1:25:36)
107.5 x 1 (1:26:37)
109 x 1 (1:27:38)
110.5 x 1 (1:28:39)
113 x 1 (1:29:40)
116 x (M)2 (2:31:42)
117 x (M)2 (2:33:44)

Reverse Hyper (Roller) + Reverse Hyper Leg Curl:
60 x (20)2 + 60 x (20)2

2014OCT05 (UNT D1.W14)

Back Squat:

20 x bar work

67.5 x (5)2

87.5 x (3)2

107.5 x 3

127.5 x 3 (3:3:3)

147.5 x 3 (3:6:6)

167.5 x 3 (3:9:9)

187.5 x 2/M (3:12:12) = 198 * dmax

160.5 x 5/3/1 (9:21:21) @ 80%

187.5 x 2/M Back Squat

Reverse Hyper (Roller):

50 x 20

99 x (20)2

* Notes:

- 5 hours of sleep prior to a heavy squat workout isn't a good recipe for success.  I'm physically destroyed from staying up all night with a cranky toddler and now I'm just as cranky and pissed because of my lackluster performance.  I'll eventually get that elusive 187.5kg triple back squat -- soon!

2014OCT04 (UNT D7.W13)

Rest:

- Couldn't find time to get in the squat rack today.  Too many "home-happenings" that trumped "gym-time".

2014OCT03 (UNT D6.W13)

Power Clean + Power Jerk:
20 x bar work
42.5 x (1+1)5
52.5 x (1+1)3
62.5 x (1+1)2
72.5 x (1+1)2
82.5 x (1+1)2
92.5 x (1+1)2 (4:4:110)
102.5 x (1+1)1 (2:6:112)
122.5 x (1+1)1 (2:8:114)
127.5 x (1+1)1 (2:10:116)
132.5 x (1+1)1 (2:12:118)
135 x (1+1)1 (2:14:120)
137.5 x (1+1)1 (2:16:122)
140 x (1+1)1 (2:18:124) = 144 * dmax
142.5 x (M)2 (2:20:126)
117 x (1+1)1 (2:22:128) @ 80%
119 x (1+1)1 (2:24:130)
121 x (1+1)1 (2:26:132)
123 x (1+1)1 (2:28:134)
125 x (1+1)1 (2:30:136)
127 x (1+1)1 (2:32:138)
129 x (1+1)1 (2:34:140)
131 x (1+1)1 (2:36:142)
133 x (1+1)1 (2:38:144)
135 x (1+1)1 (2:40:146)

140kg Power Clean + Power Jerk

Reverse Hyper (Roller):
50 x 20
70 x (20)3

* Notes:

-  Hot damn... how things can turn for the better with a ton of food and rest.  Added an additional .5kg to make 140kg power clean and power jerk -- and it seemed very tall.  I'm pleased and looking forward to fixing this whole squat issue.

2014OCT02 (UNT D5.W13)

Back Squat:
20 x bar work
67.5 x (5)2
87.5 x (3)1
107.5 x 3
127.5 x 3 (3:3:88)
147.5 x 3 (3:6:91)
167.5 x 2/M (3:9:94)
167.5 x 3 (3:12:97) = 182 * dmax
187.5 x M (1:13:98)

167.5kg x 3 Back Squat

67.5 x 5
87.5 x 3
107.5 x 3
127.5 x 3 (3:16:101)
147.5 x 3 (3:19:104)
167.5 x 1 (1:20:105)
187.5 x M (1:21:106)

Reverse Hyper (Roller):
50 x 20
91 x (20)2

* Notes:

- Stapled and completely demoralized by my lack of strength and power in the squat rack today.  Low back, hip and knee pain are killing my ability to progress.  I'm frustrated, confused and down right tired.  After failing miserably at 187.5kg, I decided to start all over again from 67.5kg and work my way up -- things went fine until I got up to 147.5kg and 167.5kg was a grind!  I shouldn't have even tried to attempt but 187.5kg but I'm a stubborn and stupid fool.  Time to rest and try to get my body right.

2014OCT01 (UNT D4.W13)

Power Snatch:
20 x bar work
42.5 x (3)3
52.5 x (2)2
62.5 x (1)2
72.5 x (1)2 (2:2:60)
82.5 x (1)2 (2:4:62)
92.5 x (1)2 (2:6:64)
95 x 1 (1:7:65)
97.5 x 1 (1:8:66)
100 x 1 (1:9:67)
102.5 x 1 (1:10:68)
105 x 1 (1:11:69)
107.5 x 1 (1:12:70)
110 x 1 (1:13:71)
112.5 x M (1:14:72)
112.5 x 1 (1:15:73)
115 x M (1:16:74)
115 x 1 (1:17:75) = 118 * dmax
105 x 1 (1:18:76) @ 10kg less
107 x 1 (1:19:77)
109 x 1 (1:20:78)
111 x 1 (1:21:79)
113 x 1 (1:22:80)
115 x 1 (1:23:81)
117 x (M)2 (2:25:83)
107.5 x M (1:26:84)
107.5 x 1 (1:27:85)

115kg Power Snatch

Reverse Hyper (Roller):
57.5 x (20)2

* Notes:

- 115kg nearly blew my back out.  I was feeling great up until that power snatch and the pain shot through my back.  Nevertheless, I nailed the lift, and mustered enough energy to attack the weights again up to 115kg for a second successful lift.  Not a bad day!

2014SEP30 (UNT D3.W13)

Back Squat:
20 x bar work
67.5 x (5)2
87.5 x (3)2
107.5 x 3
127.5 x 3 (3:3:42)
147.5 x 3 (3:6:45)
167.5 x 3 (3:9:48)
187.5 x 1 (1:10:49) = 192 * dmax
155.5 x 5/3/1 (9:19:58) @ 80%

187.5kg Back Squat

Reverse Hyper (Roller):
50 x 20
96 x (20)2

* Notes:

- Horrible day in the squat rack.  I felt so slow and sluggish; plus, very tenative due to my pained knee -- I wasn't there both mentally and physically.  I'm content with 187.5kg for a single but it should have been a triple; however, it was pointless to get stapled with the second rep -- especially, when the first was a long and laborious grind!  

2014SEP29 (UNT D2.W13)

Power Clean + Power Jerk:
20 x bar work
40 x (1+1)6
50 x (1+1)3
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2 (4:4:4)
90 x (1+1)2 (4:8:8)
100 x (1+1)1 (2:10:10)
107.5 x (1+1)1 (2:12:12)
115 x (1+1)1 (2:14:14)
122.5 x (1+1)1 (2:16:16)
130 x M (1:17:17)
130 x (1+1)1 (2:19:19) = 133 * dmax
108.5 x (1+1)1 (2:21:21) @ 80%
110.5 x (1+1)1 (2:23:23)
112.5 x (1+1)1 (2:25:25)
114.5 x (1+1)1 (2:27:27)
116.5 x (1+1)1 (2:29:29)
118.5 x (1+1)1 (2:31:31)
120.5 x (1+1)1 (2:33:33)
122.5 x (1+1)1 (2:35:35)
124.5 x (1+1)1 (2:37:37)
126.5 x (1+1)1 (2:39:39)

130kg Power Clean + Power Jerk

Reverse Hyper (Roller):
65 x (20)2

* Notes:

- It felt great to get back on the platform.  I didn't get very heavy (intentionally) to preserve the recovery of my back, hip and knee, which also explains the reasoning behind using power cleans vice full cleans today.  Nevertheless, it was a great day to sweat and move the kilos again.

2014SEP28 (UNT D1.W13)

Rest:

- Decided to take another day of rest.  My back feels slightly better but my right knee resembles a balloon, so rest is best.

2014SEP27 (UNT D7.W12)

Rest:

- Sore low back and, now a nagging and very swollen right knee, results in a mandatory day of rest.  Not sure what the hell is going on, but my right knee is so tight -- it's hard to bend it past 90 degrees.  What's going on with me?

2014SEP26 (UNT D6.W12)

Back Squat:
20 x bar work
62.5 x (5)2
82.5 x (3)2
102.5 x 3
122.5 x 3 (3:3:98)
142.5 x 3 (3:6:101)
162.5 x 3 (3:9:104)
182.5 x 3 (3:12:107) = 198 * dmax
160.5 x 5/3/1 (9:21:116) @ 80%

182.5kg x 3 Back Squat

Reverse Hyper (Roller):
50 x 20
99 x (20)2

* Notes:

- Very sore back, but somehow I made it through the very tough and challenging triple at 182.5kg!  Looking at taking tomorrow off, because my right knee is giving me hell -- getting old is bullshit!

2014SEP25 (UNT D5.W12)

Power Snatch:

20 x bar work

40 x (3)3

50 x (1)3

60 x (1)2

70 x 1 (1:1:63)
80 x 1 (1:2:64)
90 x 1 (1:3:65)
100 x 1 (1:4:66) = 103 * dmax 1
90 x 1 (1:5:67)
95 x M (1:6:68)
95 x 1 (1:7:69)
100 x 1 (1:8:70)
105 x 1 (1:9:71)
110 x (M)2 (2:11:73)
110 x 1 (1:12:74) = 113 * dmax 2
112.5 x M (1:13:75)
92.5 x 1 (1:14:76) @ 80%
93.5 x 1 (1:15:77)
94.5 x 1 (1:16:78)
95.5 x 1 (1:17:79)
96.5 x 1 (1:18:80)
97.5 x 1 (1:19:81)
98.5 x 1 (1:20:82)
99.5 x 1 (1:21:83)
100.5 x 1 (1:22:84)
101.5 x 1 (1:23:85)
102.5 x 1 (1:24:86)
103.5 x 1 (1:25:87)
104.5 x 1 (1:26:88)
105.5 x 1 (1:27:89)
106.5 x 1 (1:28:90)
107.5 x 1 (1:29:91)
108.5 x 1 (1:30:92)
109.5 x 1 (1:31:93)
110.5 x 1 (1:32:94)
111.5 x 1 (1:33:95) = 114 * dmax 3

111.5kg Power Snatch

Reverse Hyper (Roller):
55.25 x (20)2

* Notes:

- The day of rest served me well, but I'm still a little tender in the right hip/low back region.  Initially, the power snatch workout started off well, but turned for the worse once I reached 110kg.  Nevertheless, I decided to cut back and slowly ramp up again and I surprised myself by making it up to 111.5kg -- a one and one half kilo higher than my second daily maximum.

2014SEP24 (UNT D4.W12)

Rest:

- Broken, sore, tender, sluggish, and tenative best describes my current condition.  My low back and right hip are extremely sensitive at certain angles and I've decided a day of rest was in order.

2014SEP23 (UNT D3.W12)

Back Squat:

20 x bar work

57.5 x (5)2

77.5 x (3)2

97.5 x 3

117.5 x 3 (3:3:44)

137.5 x 3 (3:6:47)

157.5 x 3 (3:9:50)

177.5 x 3 (3:12:53) = 192 * dmax

155.5 x 5/3/1 (9:21:62) @ 80%

177.5kg x 3 Back Squat

Reverse Hyper (Roller):

50 x 20

96 x (20)3

* Notes:

- Low back is still whack!  Nevertheless, I went ahead with the back squats, which weren't too difficult but did put some strain on my back -- but only when I'm finished and racking the bar.  Strange!

2014SEP22 (UNT D2.W12)

Session A:

Clean + Power Jerk:
20 x bar work
45 x (1+1)5
55 x (1+1)3
65 x (1+1)2
75 x (1+1)2 (4:4:4)
85 x (1+1)1 (2:6:6)
95 x (1+1)1 (2:8:8)
105 x (1+1)1 (2:10:10)
115 x (1+1)1 (2:12:12) = 118 * dmax
120 x (1+M)1 (2:14:14)
125 x (1+M)1 (2:16:16)

125kg Clean - No Power Jerk

(due to injury)

Reverse Hyper (Roller):
62.5 x (20)3

* Notes:

- Horrible day on the platform.  My low back/hip is killing me and lifting overhead is absolutely painful!  I had to call it quits today at 125kg.  I'm discouraged because I felt so fast today, but receiving the bar in a full squat, along with going overhead with the weights is causing a lot of pressure in my spine/hip -- it feels like my back is made of glass and is on the brink of shattering.

Session B:

Clean + Power Jerk:
20 x bar work
45 x (1+1)5
55 x (1+1)2
65 x (1+1)2
75 x (1+1)1
85 x (1+1)1 (2:2:18)
95 x M (1:3:19)
95 x (1+1)1 (2:5:21)
105 x (1+1)1 (2:7:23)
115 x (1+1)1 (2:9:25)
120 x (1+1)1 (2:11:27)
125 x (1+M)2 (2:13:29)
125 x (1+1)1 (2:15:31)
130 x (1+1)1 (2:17:33) = 133 * dmax
135 x (1+M)3 (6:23:39)
110 x (1+M)1 (2:25:41) * pain!

130kg Clean + Power Jerk

Reverse Hyper (Roller):
65 x (20)3

* Notes:

- Much better session in the afternoon; however, the pain returned once again and it totally fucked up my mental train of thought.  Focus, determination, and drive were thrown out the window due to the nagging pain and it was significantly worse with any attempt of overhead movement (jerks).  Overall, I'm still satisfied with this session.

2014SEP21 (UNT D1.W12)

Rest:

- Decided a day of rest was in order.  My low back is killing me, so spent the majority of the day trying to decompress and unlock my back.

2014SEP20 (UNT D7.W11)

Back Squat:
20 x bar work
65 x (5)2
85 x (3)2
105 x 3
125 x 3 (3:3:178)
145 x 3 (3:6:181)
165 x 3 (3:9:184)
185 x 3 (3:12:187) = 201 * dmax
165 x 5/3/1 (9:21:196) @ 80%

185kg x 3 Back Squat

Reverse Hyper (Roller):
50 x 20
100.5 x (20)2

* Notes:

- Very tender and sore low back, with pain radiating down into my glutes -- never a good thing, but I decided that moving was better than sitting on my ass, so I went ahead and worked out.  Surprisingly, I nailed a new triple PR of 185kg.   How did that happen?  It's called zero expectations and staying fucking rock solid in my posture to protect my fragile back.  Not a bad day in the squat rack!

2014SEP19 (UNT D6.W11)

Snatch:
20 x bar work
45 x (3)2
55 x (2)2
65 x (1)2
75 x 1 (1:1:142)
85 x 1 (1:2:143)
95 x 1 (1:3:144)
105 x 1 (1:4:145)
115 x (1)2 (2:6:147) = 118 @ 2.5kg up from 2014SEP10 * dmax
115 x (M)5 (5:11:162)
115 x 1 (1:12:163)
115 x (M)2 (2:14:165)
120 x (M)10 (10:24:175)

115kg Snatch

Reverse Hyper (Roller):
57.5 x (20)2 @ 50%

* Notes:

- Another bomb-out on the platform today; however, I did manage one additional rep at 115kg compared to my last session but tweaked my low back in the process.  I'm crushed.  Time to rest and hopefully recoupe from this injury.  Piss!

2014SEP18 (UNT D5.W11)

Back Squat:
20 x bar work
60 x (5)2
80 x (3)2
100 x 3
120 x 3 (3:3:123)
140 x 3 (3:6:126)
160 x 3 (3:9:129)
180 x 3 (3:12:132) = 196 * dmax
159 x 5/3/1 (9:21:141) @ 80%

180kg x 3 Back Squat

Reverse Hyper (Strap):
50 x 20
98 x (20)2

* Notes:

- I'm tired and grouchy today and my back is starting to give me grief again.  I'm sore and ultra tight in my low back and I was very surprised to have made these lifts today; especially, the triple back squat at 180kg.

2014SEP17 (UNT D4.W11)

Power Clean + Power Jerk:
20 x bar work
52.5 x (1+1)5
62.5 x (1+1)3
72.5 x (1+1)2
82.5 x (1+1)1
92.5 x (1+1)1 (2:2:78)
102.5 x (1+1)1 (2:4:80)
112.5 x (1+1)1 (2:6:82)
122.5 x (1+1)1 (2:8:84) = 125 * dmax 1
132.5 x M (1:9:85)
112.5 x (1+1)1 (2:11:87)
117.5 x (1+1)1 (2:13:89)
122.5 x (1+1)1 (2:15:91)
127.5 x (1+1)1 (2:17:93)
132.5 x (1+M)1 (2:19:95)
132.5 x (1+1)1 (2:21:97)
137.5 x M (1:22:98)
139 x (1+1)1 (2:24:100) = 143 * dmax 2
125 x (1+1)10 (20:44:120) @ 2.5kg up from 2014SEP08

139kg Power Clean + Power Jerk

Reverse Hyper (Strap):
50 x 20
71.5 x (20)2

* Notes:

- A little rocky in the early stages of today's workout with a few telephone interuptions, but I decided to pull back, regroup, and reengage with the weights and it faired very well.  Ended today with a 139kg power clean + power jerk.  I'm very pleased to see what will happen in the next couple of weeks -- hopefully, 140kg+!

2014SEP16 (UNT D3.W11)

Back Squat:
20 x bar work
55 x (5)2
75 x (3)2
95 x 3
115 x 3 (3:3:58)
135 x 3 (3:6:61)
155 x 3 (3:9:64)
175 x 3 (3:12:67) = 190 * dmax
154 x 5/3/1 (9:21:76) @ 80%

175kg x 3 Back Squat

Reverse Hyper (Roller):
50 x 20
95 x (20)2

* Notes:

- Very quick and relatively easy workout.  Squats are getting better and a little easier to perform with the adjustments in foot positioning, along with cues to keep my torso more upright.  I'm pleased.

2014SEP15 (UNT D2.W11)

Session A:

Snatch:
20 x bar work
45 x (3)3
55 x (3)2
65 x (1)3
75 x (1)2 (2:2:23)
85 x 1 (1:3:24)
95 x 1 (1:4:25)
105 x 1 (1:5:26)
115 x M (1:6:27)
115 x 1 (1:7:28) = 118 * dmax
120 x (M)2 (2:9:30)
100 x 1 (1:10:31)
105 x M (1:11:32)
105 x 1 (1:12:33)
110 x 1 (1:13:34)
115 x 1 (1:14:35) = 118 * dmax
115 x (M)9 (9:23:44) @ 2.5kg up from 2014SEP10
120 x M (1:24:45)

115kg Snatch

Reverse Hyper (Roller):
57.5 x (20)2

* Notes:

- Abysmal day on the platform.  I think the heavy back squat yesterday drained me, and I just didn't have any legs today and the lockout was near impossible.  I'll get those 115kg singles next time.

Session B:

Snatch:
20 x bar work
45 x (2)3
55 x (2)2
65 x (1)2
75 x 1 (1:1:46)
85 x 1 (1:2:47)
95 x 1 (1:3:48)
105 x 1 (1:4:49)
115 x 1 (1:5:50) = 118 * dmax
115 x (M)4 (4:9:54)
115 x 1 (1:10:55) = 118 * dmax
115 x Q *

115kg Snatch

Power Snatch:
95 x 1 (1:11:56) *

* Notes:

- Why not?  I tried to better my performance from this morning and it was a complete bomb-out!  Only better by one additional rep at 115kg and tweaked my shoulder in the process, and had to quit and shift over to power snatches -- another bad decision.  I should have taken a nap.  Piss!

2014SEP14 (UNT D1.W11)

Back Squat:
20 x bar work
62.5 x (5)2
82.5 x (3)2
102.5 x 3
122.5 x 3 (3:3:3)
142.5 x 3 (3:6:6)
162.5 x 3 (3:9:9)
182.5 x 3 (3:12:12) = 198 * dmax
160.5 x 5/3/1 (9:21:21) @ 80%

182.5kg x 3 Back Squat

Reverse Hyper (Roller):
50 x 20
99 x (20)2

* Notes:

- Finally made it to 182.5kg x 3!  Lots more in the tank but I'm going to deload and start another ramp up with my next squat workout -- starting at 175kg and hopefully, I'll make it past 182.5kg in the next cycle.

2014SEP13 (UNT D7.W10)

Rest:

- Fell down a flight of stairs -- feel like shit.  Taking a day off.

2014SEP12 (UNT D6.W10)

Clean + Power Jerk:
20 x bar work
42.5 x (1+1)5
52.5 x (1+1)3
62.5 x (1+1)2
72.5 x (1+1)2
82.5 x (1+1)2
92.5 x (1+1)1 (2:2:132)
102.5 x (1+1)1 (2:4:134)
112.5 x (1+1)1 (2:6:136)
122.5 x (1+1)1 (2:8:138)
132.5 x (1+M)1 (2:10:140)
132.5 x (1+1)1 (2:12:142)
137.5 x (1+1)1 (2:14:144) = 141 * dmax
115 x (1+1)10 (20:34:164) @ 80%

137.5kg Clean + Power Jerk

Reverse Hyper (Roller):
50 x 20
70.5 x (20)2 @ 50%

* Notes:

- Excellent workout considering I slept for 3.5 hours last night.  The 137.5kg felt remarkably easy and the jerk was pretty solid.  The consistency theme is paying off -- love it!

2014SEP11 (UNT D5.W10)

Back Squat:
20 x bar work
57.5 x (5)2
77.5 x (3)2
97.5 x 3
117.5 x 3 (3:3:112)
137.5 x 3 (3:6:115)
157.5 x 3 (3:9:118)
177.5 x 3 (3:12:121) = 192 * dmax
156.5 x 5/3/1 (9:21:130) @ 80%

177.5kg x 3 Back Squat

Reverse Hyper (Roller):
50 x 20
96 x (20)2 @ 50%

* Notes:

- Short and sweet.  Today's workout went well with a nice triple at 177.5kg, up an additional 5kg from my previous back squat workout.  I'm aiming for 182.5kg x 3 on my next back squat day.

2014SEP10 (UNT D4.W10)

Snatch:
20 x bar work
42.5 x (3)3
52.5 x (3)2
62.5 x (1)3
72.5 x 2 (2:2:83)
82.5 x 1 (1:3:84)
92.5 x 1 (1:4:85)
102.5 x M (1:5:86)
102.5 x 1 (1:6:87)
112.5 x 1 (1:7:88) = 115 * dmax 1
122.5 x (M)3 (3:10:91)
102.5 x M (1:11:92)
102.5 x 1 (1:12:93)
112.5 x M (1:13:94)
112.5 x (1)10 (10:23:104) @ 2.5kg up from 2014SEP05
117.5 x M (1:24:105)
117.5 x 1 (1:25:106) = 120 * dmax 2
122.5 x (M)3 (3:28:109)

117.5kg Snatch

Reverse Hyper (Roller):
58 x (20)2

* Notes:

- Should have taken the planned day off because I got crushed by the kilos, because I couldn't get anything above 120kg to lock out properly; however, I did redeem myself by nailing 112.5kg for 10 successful singles -- so not a complete loss.  Tomorrow it's back to squats -- boo!

2014SEP09 (UNT D3.W10)

Back Squat:
20 x bar work
52.5 x (5)2
72.5 x (3)2
92.5 x 3
112.5 x 3 (3:3:63)
132.5 x 3 (3:6:66)
152.5 x 3 (3:9:69)
172.5 x 3 (3:12:72) = 187 * dmax
151.5 x 5/3/1 (9:21:81) @ 80%

172.5kg x 3 Back Squat

Reverse Hyper (Strap):
50 x 20
93.5 x (20)2 @ 50%

* Notes:

- An intentional deload day, because I'm dog ass tired.  Got a great night of sleep but my body is wanting more!  Therefore, I decided to cut back a little and finish the day off with 172.5kg x 3 vice trying to push past my recent 180kg x 3.  The 172.5kg felt fairly easy but it was a challenge, so I'm pleased that I made the right decision to cut back for today.  I plan on adding an additional 5kg in the next squat workout; but, until then, I'm seriously considering a day of rest tomorrow.

2014SEP08 (UNT D2.W10)

Power Clean + Power Jerk:
20 x bar work
50 x (1+2)5
60 x (1+2)3
70 x (1+2)2
80 x (1+2)1
90 x (1+1)1 (2:2:23)
100 x (1+1)1 (2:4:25)
110 x (1+1)1 (2:6:27)
120 x (1+1)1 (2:8:29)
125 x (1+1)1 (2:10:31)
130 x (1+1)1 (2:12:33)
132.5 x (1+1)1 (2:14:35)
135 x (1+1)1 (2:16:37) = 139 * dmax
137.5 x (M)3 (3:19:40)
122.5 x (1+1)10 (20:39:60) @ 2.5kg up from 2014AUG30

135kg Power Clean + Power Jerk

Reverse Hyper (Roller):
67.5 x (20)2 @ 50%

* Notes:

- Pretty damn good workout, considering the fact that I clean and power jerked 135kg five days ago and, today, I managed to power clean and power jerk the same weight.  I'll consider that a win!

2014SEP07 (UNT D1.W10)

Back Squat:

20 x bar work

60 x (3)2

80 x 3

100 x 3

120 x 3 (3:3:3)

140 x 3 (3:6:6)

160 x 3 (3:9:9)

180 x 3 (3:12:12) = 196 * dmax

159 x 5/3/1 (9:21:21) @ 80%

180kg x 3 Back Squat

Reverse Hyper (Roller):

50 x 20

98 x (20)2

* Notes:

- Not a bad workout.  Short, sweet and to the point; not to mention, I've been awake since 0230!

2014SEP06 (UNT D7.W9)

Rest:

- Overdue for a day of rest.  Time to relax and spend some quality time with the family.

2014SEP05 (UNT D6.W9)

Snatch:
20 x bar work
40 x (3)3
50 x (3)2
60 x (1)3
70 x 2
80 x 1 (1:1:107)
90 x 1 (1:2:108)
100 x 1 (1:3:109)
110 x 1 (1:4:110)
120 x 1 (1:5:111) = 123 * dmax
125 x (M)2 (1:7:113) * pull only
110 x M (1:8:114)
110 x (1)5 (5:13:119)
110 x M (1:14:120)
110 x (1)5 (5:19:125)
115 x (M)2

110kg Snatch

Reverse Hyper (Strap):
60 x (20)2

Notes:

- Fairly good day on the platform.  Managed to snatch 110kg for 10/12 -- not bad.  The two misses were mainly due to a lack of mental focus.  Regardless, I got 10 singles at 110kg and I'm looking forward to getting up to 112.5kg and 115kg for 10 singles in the coming weeks.

120kg Snatch

2014SEP04 (UNT D5.W9)

Back Squat:

20 x bar work

55 x (5)2

75 x (3)2

95 x 3

115 x 3 (3:3:88)

135 x 3 (3:6:91)

155 x 3 (3:9:94)

175 x 3 (3:12:97) = 190 * dmax

154 x 5/3/1 (9:21:106) @ 80%

Reverse Hyper (Strap):

50 x 20

95 x (20)2 @ 50%

175kg x 3 Back Squat

* Notes:

- Low back is still stiff but getting better.  The stiffness runs from mid back out towards the lateral part of my right hip.  It's a big pain in the ass -- literally!  I've been taking a lot of anti-inflammatory medications along with muscle relaxers in the evening, which has helped immensely but I still can't seem to shake this nagging pain.  Nevertheless, I knocked out 175kg x 3, which wasn't easy nor pretty!

2014SEP03 (UNT D4.W9)

Clean + Power Jerk:

20 x bar work

40 x (1+1)5
50 x (1+1)3
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2 (4:4:46)
90 x (1+1)1 (2:6:48)
100 x (1+1)1 (2:8:50)
110 x (1+1)1 (2:10:52)
120 x (1+1)1 (2:12:54)
125 x (1+1)1 (2:14:56) = 128 * dmax
130 x (M)2 (2:16:58)
110 x (1+1)1 (2:18:60)
115 x (1+1)1 (2:20:62)
120 x (1+1)1 (2:22:64)
125 x (1+M)1 (2:24:66)
125 x (1+1)1 (2:26:68)
130 x (1+1)1 (2:28:70) = 133 * dmax
108.5 x (1+2)5 (15:43:85) @ 80%

130kg Clean + Power Jerk

Reverse Hyper (Strap):
40 x 20
65 x (20)2 @ 50%

* Notes:

- My low back is still aggravated but sitting on my ass isn't making it better.  Therefore, I decided to lift and I ended the day with 130kg.  I didn't want to push it to hard to exacerbate the injury, so I ended my workout after the 130kg by dropping down to 108.5kg for several sets.  Overall, I'm very happy with today's workout.

2014SEP02 (UNT D3.W9)

Back Squat:
20 x bar work
50 x (5)2
70 x (3)2
90 x 3
110 x 3 (3:3:24)
130 x 3 (3:6:27)
150 x 3 (3:9:30)
170 x 3 (3:12:33) = 185 * dmax
150 x 5/3/1 (9:21:42) @ 80%

170kg x 3 Back Squat

Reverse Hyper (Roller):
50 x 20
92.5 x 20 @ 50%

* Notes:

- Extremely sore back results in 170kg x 3 back squat!  My back feels like it's made of glass -- very fragile.  Not sure what the hell is going on but somehow it panned out to where I could get fairly high without pain.  Although, at certain angles it hurts like hell.  What's going on???

2014SEP01 (UNT D2.W9)

Snatch:

20 x bar work

40 x (1)5

50 x (1)5

60 x (1)4

70 x (1)2 (2:2:2)

80 x (1)2 (2:4:4)

90 x 1 (1:5:5)

100 x 1 (1:6:6)

110 x 1 (1:7:7) = 113 * dmax 1

120 x (M)2 (2:9:9)

100 x 1 (1:10:10)

107.5 x (1)10 (10:20:20)

112.5 x 1 (1:21:21) = 115 * dmax 2

Training Highlights

90kg, 100kg, 110kg, 112.5kg Snatch

* Notes:

- Considering the fact that my lower back is locked up, today's workout went extremely well.  I didn't get the two attempts at 120kg, but instead of being a stubborn ass, I moved on to snatching 107.5kg x 10 and they felt pretty good.  I didn't perform any squats to give my back a little reprieve.  Hopefully, I'll feel better tomorrow so I can get those back squats done.  All in all, a good day.

2014AUG31 (UNT D1.W9)

Rest:

- Home showings.

2014AUG30 (UNT D7.W8)

Power Clean + Power Jerk:
20 x bar work
40 x (1+1)5
50 x (1+1)3
60 x (1+1)3
70 x (1+1)3
80 x (1+1)1 (2:2:183)
90 x (1+1)1 (2:4:185)
100 x (1+1)1 (2:6:187)
110 x (1+1)1 (2:8:189)
120 x (1+1)10 (20:28:209) = 123 * dmax

120kg Power Clean + Power Jerk

Reverse Hyper (Roller):
50 x 20
90 x 20
120 x 20

* Notes:

- Another one in the books.  Overall, today's workout was average but, on a positive note, I had zero missed lifts.

2014AUG29 (UNT D6.W8)

Snatch:
20 x bar work
40 x (3)2
50 x (3)2
60 x 2
70 x (1)2
80 x 1 (1:1:150)
90 x 1 (1:2:151)
100 x M (1:3:152)
100 x 1 (1:4:153)
110 x 1 (1:5:154)
120 x 1 (1:6:155) = 123 * dmax
125 x (M)2 (2:8:157)
105 x M/(1)10 (11:19:168) @ 15kg less

Back Squat:
20 x bar work
70 x 3
90 x 3
110 x 3 (3:22:171)
130 x 2 (2:24:173)
150 x 1 (1:25:174)
170 x 1 (1:26:175) = 175 * dmax
180 x M (1:27:176)

Paused Back Squat:
70 x 1
90 x 1
110 x 1 (1:28:177)
120 x 1 (1:29:178)
130 x 1 (1:30:179)
140 x 1 (1:31:180)
150 x 1 (1:32:181) = 154 * dmax

Training Highlights

120kg Snatch, 170kg Back Squat, 150kg Paused Back Squat

* Notes:

- Fairly good day on the platform.  Back squats were subpar but the snatches went well.  I managed to nail 10 singles at 105kg which felt surprisingly easy.  Focusing on form/technique and consistency in my lifts.  I'll leave the PRs for some other time.

2014AUG28 (UNT D5.W8)

Power Clean:
20 x bar work
50 x (1)10
70 x (3)2
80 x 2 (2:2:122)
90 x 2 (2:4:124)
100 x 2 (2:6:126)
110 x 1 (1:7:127)
120 x 1 (1:8:128)
125 x 1 (1:9:129) = 128 * dmax
130 x (M)2 (2:11:131)
110 x (2)2 (4:15:135)
117.5 x 1 (1:16:136)
125 x 1 (1:17:137) = 128 * dmax
104.5 x (1)5 (5:22:142) @ 80%
111 x 1 (1:23:143) @ 85%
117 x 1 (1:24:144) @ 90%
90 x 3 (3:27:147)
110 x 1 (1:28:148)
130 x M (1:29:149)

Training Highlights
104.5kg, 110kg, 117kg, 117.5kg and

125kg Power Clean

Notes:

- Not a bad day, not the greatest, but better than nothing!

2014AUG27 (UNT D4.W8)

18" Block Snatch:
20 x bar work
50 x (1)10
57.5 x (1)4 (4:4:95)
65 x (1)2 (2:6:97)
72.5 x (1)2 (2:8:99)
80 x M (1:9:100)
80 x (1)2 (2:11:102)
87.5 x 1 (1:12:103)
87.5 x M (1:13:104)
87.5 x 1 (1:14:105)
92.5 x M (1:15:106)
92.5 x 1 (1:16:107) = 94 * dmax
92.5 x M (1:17:108)

Back Squat:
20 x bar work
70 x 3
100 x 3
120 x 2 (2:19:110)
150 x 1 (1:20:111)
170 x 1 (1:21:112) = 175 * dmax 1
190 x M (1:22:113)

Paused Back Squat:
70 x 2
90 x 2
110 x 2 (2:24:115)
130 x 1 (1:25:116)

Back Squat:
150 x 1 (1:26:117)
170 x 1 (1:27:118)
180 x 1 (1:28:119) = 185 * dmax 2
190 x M (1:29:120)

Training Highlights

170kg Back Squat

180kg Back Squat

* Notes:

- Shit.

2014AUG26 (UNT D3.W8)

18" Block Clean + Split Jerk:
20 x bar work
50 x (1+1)8
60 x (1+1)3
70 x (1+1)3
80 x (1+1)2
90 x (1+1)1 (2:2:55)
100 x (1+1)3 (6:8:61)
110 x (1+1)1 (2:10:63)
117.5 x (1+1)1 (2:12:65)
122.5 x (1+1)1 (2:14:67)
125 x (1+1)1 (2:16:69) = 128 * dmax 1
110 x (1+1)3 (6:22:75)
120 x (1+1)1 (2:24:77)
127.5 x (1+1)1 (2:26:79)
132.5 x (1+1)1 (2:28:81)
135 x (1+1)1 (2:30:83) = 139 * dmax 2
113 x (1+1)4 (8:38:91) @ 80%

Training Highlights

135kg Block Clean + Split Jerk

Reverse Hyper (Roller):
90 x 20
120 x 20
140 x 20

* Notes:

- Wasn't feeling as fast and nimble as I'd like; however, I did squeeze out a block clean + split jerk at 135kg.  Not a bad day, but not the greatest.  Ideally, I'd like to have made it up to 145kg, but I need to exercise more patience and make smaller weekly increases.  I'll get there soon enough.  Next time, I'd like to add 2.5-5kg on these lifts.

2014AUG25 (UNT D2.W8)

18" Block Snatch:
20 x bar work
50 x (1)10
60 x (1)6
70 x (1)3 (3:3:3)
80 x (1)2 (2:5:5)
90 x (1)3 (3:8:8)
100 x 1 (1:9:9)
110 x M (1:10:10)
110 x 1 (1:11:11) = 113 * dmax
120 x (M)2 (2:13:13)
100 x (M)2 (2:15:15)
90 x (1)3 (3:18:18)
100 x 1 (1:19:19)
107.5 x (M)2 (2:21:21)
90 x (1)3 (3:24:24)
95 x 1 (1:25:25)
100 x 1 (1:26:26)
105 x (M)2 (2:28:28)

18" Block Power Snatch:
92.5 x (2)4 (8:36:36) @ 80%

Back Squat:
20 x bar work
70 x 3
90 x 3
110 x 2 (2:38:38)
130 x 2 (2:40:40)
150 x 1 (1:41:41)
170 x 1 (1:42:42)
180 x 1 (1:43:43) = 185 * dmax
150 x (2)5 (10:53:53) @ 80%

Training Highlights

110kg Block Snatch

180kg Back Squat

* Notes:

- Crummy day on the platform.  Nothing seemed to click properly and it showed.  Nevertheless, I did manage to knock out 180kg in the back squat, which is big considering I did the squats last.

2014AUG24 (UNT D1.W8)

Rest:

- Open house.

2014AUG23 (UNT D7.W7)

18" Block Clean:
20 x bar work
50 x (3)4
70 x (3)2
90 x 3 (3:3:155)
100 x 1 (1:4:156)
107.5 x 1 (1:5:157)
112.5 x 1 (1:6:158)
115 x 1 (1:7:159) = 118 * dmax 1
100 x 3 (3:10:162)
110 x 1 (1:11:163)
117.5 x 1 (1:12:164)
122.5 x 1 (1:13:165)
125 x 1 (1:14:166) = 128 * dmax 2
110 x 3 (3:17:169)
120 x 1 (1:18:170)
127.5 x 1 (1:19:171)
132.5 x 1 (1:20:172)
135 x 1 (1:21:173) = 139 * dmax 3

135kg Block Clean

18" Block Power Clean:
113 x (2)4 (8:29:181) @ 80%

Reverse Hyper (Roller):
115 x 20
125 x 20
135 x 20

* Notes:

- After a completely shitty night of sleep... what sleep?  Seriously, after about 4 hours of sleep, I moved fairly well nailing a 135kg block clean and it felt pretty damn good.

2014AUG22 (UNT D6.W7)

Back Squat:
20 x bar work
60 x (3)2
80 x 3
100 x 3
120 x 3 (3:3:116)
140 x 3 (3:6:119)
160 x 2 (2:8:121)
180 x 1 (1:9:122)
190 x 1 (1:10:123) = 195 * dmax
158 x (2)4 (8:18:131) @ 80%

190kg Back Squat

Push Press:
20 x bar work
50 x 3
70 x 2
90 x 1 (1:19:132)
110 x 1 (1:20:133)
120 x 1 (1:21:134) = 123 * dmax 1
105 x 1 (1:22:135)
115 x 1 (1:23:136)
122.5 x 1 (1:24:137) = 125 * dmax 2
127.5 x (M)2 (2:26:139)
107.5 x 1 (1:27:140)
117.5 x 1 (1:28:141)
125 x 1 (1:29:142)
127.5 x M (1:30:143)
127.5 x 1 (1:31:144) = 130 * dmax 3 * PR
106 x (2)4 (8:39:152) @ 80%

127.5kg Push Press

* Notes:

- Got realtively high in the back squat with a single at 190kg and finally matched my pre-injury push press PR of 127.5kg.  I'm still aiming to make 130kg.

2014AUG21 (UNT D5.W7)

12" Block Snatch:
20 x bar work
40 x 3
50 x 3
60 x 2
70 x 2 (2:2:78)
80 x 2 (2:4:80)
90 x 1 (1:5:81)
100 x M (1:6:82)
100 x 1 (1:7:83)
110 x M (1:8:84)
110 x 1 (1:9:85) = 113 * dmax
115 x (M)2 (2:11:87)
90 x (M)2 (2:13:89)
90 x (1)2 (2:15:91)
97.5 x M (1:16:92)
97.5 x 1 (1:17:93)
105 x 1 (1:18:94)
112.5 x (M)2 (2:20:96)
85 x 1 (1:21:97)
90 x M (1:22:98)
90 x 1 (1:23:99)
95 x 1 (1:24:100)
100 x M (1:25:101)
100 x 1 (1:26:102)
105 x 1 (1:27:103)
110 x (M)2 (2:29:105)

110kg Block Snatch

12" Block Power Snatch:
85 x (2)4 (8:37:113) @ 20kg less

Reverse Hyper (Roller):
90 x (20)1
110 x (20)2

2014AUG20 (UNT D4.W7)

Back Squat:
20 x bar work
60 x (3)2
80 x 3
100 x 3
120 x 3 (3:3:48)
140 x 3 (3:6:51)
160 x 2 (2:8:53)
180 x 1 (1:9:54) = 185 * dmax
160 x (2)4 (8:17:62) @ 20kg less

180kg Back Squat

Push Press:
20 x bar work
50 x 3
70 x 2
90 x 1 (1:18:63)
110 x 1 (1:19:64) = 113 * dmax 1
130 x M (1:20:65)
110 x 1 (1:21:66)
115 x 1 (1:22:67)
120 x 1 (1:23:68) = 123 * dmax 2
100 x (2)4 (8:31:76) @ 20kg less

120kg Push Press

Reverse Hyper (Roller):
92.5 x (20)2

* Notes:

- I was hoping for a better back squat workout but had to accept the fact that two days of rest can clearly slow progress.  Therefore, I ended at a top weight of 180kg and followed it with doubles at 160kg.  I'll get better.  Plus, today I started using a much wider foot stance in hopes that it will allow me to keep my torso more upright throught the ROM.  Time will only tell.

- Jumping from 110kg to 130kg in the push press wasn't a great idea, but I'm stubborn and had to do it.  It didn't fair well, as the weight nearly chopped my head off.

2014AUG19 (UNT D3.W7)

Back Squat (Speed):
20 x bar work
55 x (3)2
75 x 3
95 x (2)10 (20:20:20)

Power Clean + Squat Jerk:
20 x bar work
40 x (1+1)3
50 x (1+1)3
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2 (4:24:24)
90 x (1+1)1 (2:26:26)
100 x (1+1)1 (2:28:28)
110 x (1+1)1 (2:30:30)
120 x (1+1)1 (2:32:32) = 123 * dmax
125 x M (1:33:33)
100 x (1+1)6 (12:45:45) @ 20kg less

120kg Power Clean + Power Jerk

Reverse Hyper (Roller):
47.5 x (20)2

* Notes:

- Took two days away from training and it really showed today.  I decided to ease back into training with some speed back squats and follow that with some power clean and squat jerks.  The squats went well and it helped me to get back into lifting; however, the power cleans didn't fair quite as well as I had hoped.  Instead, I found myself again struggling with lightheadedness and dizziness with the clean.  Not sure what's going on.

2014AUG18 (UNT D2.W7)

Rest:

- More home preparations.

2014AUG17 (UNT D1.W7)

Rest:

- Home repairs, maintenance and prep for the upcoming photo-shoot.

2014AUG16 (UNT D7.W6)

Back Squat:
20 x bar work
60 x 3
80 x 3
100 x 3
120 x 3 (3:3:506)
140 x 3 (3:6:509)
160 x 3 (3:9:512)
180 x M (1:10:513)
180 x 2/M (3:13:516) = 190 * dmax
180 x 1/M (2:15:518)
150 x 5/3/1 (9:24:527) @ 80%

180kg x 2/M Back Squat

* Notes:

- Horrible, horrible, horrible day in the squat rack.  Humility and embarrassment defined when you get stapled time and time again.  Fuck!

2014AUG15 (UNT D6.W6)

Back Squat (Speed):
20 x bar work
75 x (2)2
95 x (2)10 (20:20:416)

Snatch:
20 x bar work
40 x 3
50 x 3
60 x 3
70 x 2
80 x 1 (1:21:417)
90 x 1 (1:22:418)
100 x 1 (1:23:419)
110 x 1 (1:24:420)
120 x 1 (1:25:421) = 123 * dmax 1
130 x M (1:26:422) * pull
125 x M (1:27:423) * pull
120 x 1 (1:28:424)
121 x 1 (1:29:425) = 124 * dmax 2
122 x M (1:30:426)
122 x 1 (1:31:427) =125 * dmax 3
123 x (M)4 (4:35:432)
123 x 1 (1:36:433) = 126 * dmax 4

123kg Snatch

Power Snatch:
96.5 x (1)2 (2:38:435) @ 75%
103 x (1)2 (2:40:437) @ 80%
96.5 x (1)2 (2:42:439) @ 75%
103 x (1)2 (2:44:441) @ 80%
96.5 x (1)2 (2:46:443) @ 75%

Reverse Hyper (Strap):
47.5 x (20)3 (60:106:503)

* Notes:

- I did not want to workout today; but, I'm glad I did.  The snatches went fairly well considering I made all my attempts up to 120kg without a miss -- truly remarkable.  Thereafter, it was hit and miss, plus a little Jedi mind tricking that occured on my part but, overall, this was a good day to be a weightlifter.

2014AUG14 (UNT D5.W6)

Back Squat:
20 x bar work
60 x 3
80 x 3
100 x 3
120 x 3 (3:3:318)
140 x 3 (3:6:321)
160 x 3 (3:9:324)
180 x 2/M (2:11:326) = 190 * dmax
180 x 1 (1:12:327)
150 x 5/3/1 (9:21:336) @ 80%

180kg Back Squat

Reverse Hyper (Strap):
95 x (20)3 (60:81:396)

2014AUG13 (UNT D4.W6)

Back Squat (Speed):
20 x bar work
58 x 3
78 x 3
98 x (2)10 (20:20:234)

Power Clean + Split Jerk:
20 x bar work
40 x (1+1)3
55 x (1+1)3
70 x (1+1)3
85 x (1+1)2 (4:24:238)
100 x (1+1)1 (2:26:240)
110 x (1+1)1 (2:28:242)
120 x (1+1)1 (2:30:244) = 123 * dmax
125 x M (1:31:245)
125 x (1+M)1 (2:33:247)
125 x M (1:34:248)
105 x (1+1)1 (2:36:250)
110 x (1+1)1 (2:38:252)
115 x (1+1)1 (2:40:254)
120 x (1+1)1 (2:42:256) = 123 * dmax
125 x (M)2 (2:44:258)
110 x (1+1)1 (2:46:260) * pwr jerk
115 x (1+1)1 (2:48:262)
120 x (1+1)1 (2:50:264) = 123 * dmax

120kg Power Clean + Split Jerk

120kg Power Clean + Power Jerk

Clean:
40 x 3
50 x 3
60 x 3 (3:53:267)
70 x 2 (2:55:269)
75 x 1 (1:56:270)
80 x 1 (1:57:271)
85 x 1 (1:58:272)
90 x 1 (1:59:273)
95 x 1 (1:60:274)
100 x 1 (1:61:275)

Reverse Hyper (Roller):
50 x (20)2 (40:101:315)

* Notes:

- Super sore back significantly dampered my abilities to push through the power cleans.  At 125kg I could feel my back starting to round/bulge -- not a good sign, so I decided to play it safe and save it for another day.

2014AUG12 (UNT D3.W6)

Back Squat:
20 x bar work
57.5 x 3
77.5 x 3
97.5 x 3
117.5 x 3
137.5 x 3 (3:3:123)
157.5 x 3 (3:6:126)
177.5 x 4 (4:10:130) = 198 * dmax
160.5 x 2/M (2:12:132)
160.5 x 5/3/1 (9:21:141) @ 80%

177.5kg x 4 Back Squat

Push Press:
20 x bar work
55 x 3
70 x 3
85 x 2 (2:23:143)
100 x 2 (2:25:145)
125 x 1 (1:26:146) = 128 * dmax
127.5 x (M)2 (2:28:148)
104.5 x 3 (3:31:151) @ 80%
111 x 2 (2:33:153) @ 85%
117 x 1 (1:34:154) @ 90%

Reverse Hyper (Roller):
98 x (20)3 (60:94:214)

* Notes:

- Made the goal of 177.5kg x 4 in the back squat.  I failed the make the fourth rep in my last workout, and instead of trying for 180kg, I decided to redo the previous back workout with the goal of completing that fourth repetition -- mission accomplished!

- Push presses were a slight let-down, because I was hoping to reach 127.5kg to match my previous 1RM; however, it just wasn't in the cards today.  125kg felt relatively light and easy to complete but 127.5kg was out of reach.  It's the final lockout of the elbows that I need address.