2014JAN28

Session A.

18" Block Snatch:
20 x bar work
55 x (1)6
65 x (1)3
75 x (1)2
85 x 1 (1:1:31)
95 x 1 (1:2:32)
100 x 1 (1:3:33)
102.5 x 1 (1:4:34)
90 x 1 (1:5:35)
100 x 1 (1:6:36)
105 x 1 (1:7:37)
107.5 x 1 (1:8:38)
95 x 1 (1:9:39)
105 x 1 (1:10:40)
110 x 1 (1:11:41)
112.5 x 1 (1:12:42)
100 x 1 (1:13:43)
110 x F (1:14:44)
110 x 1 (1:15:45)
115 x 1 (1:16:46)
117.5 x (F)2 (2:18:48)
105 x F/1/F/F/1/1/1/F/F/F (10:28:58)

The Wrench:
30c x Fwd
20c x Fwd
10c x Fwd
30c x Bwd
20c x Bwd
10c x Bwd

* Notes:

- Bah!  What a bomb-out toward the end of the snatch workout.  I was doing so well, but after the 110kg miss behind, things went to shit!  I'm sporting the altered shoes and although it makes my torso more upright, it feels as if my base has shorten.  Strange.

Session B.

Back Squat:
20 x bar work
75 x (3)2
105 x 2 (2:2:60)
125 x 1 (1:3:61)
145 x 1 (1:4:62)
165 x 1 (1:5:63) * grind
145 x 2 (2:7:65)
145 x 3 (3:10:68)
145 x 4 (4:14:72)
145 x 5 (5:19:77)
165 x 1 (1:20:78) * grind

* Notes:

- Quick workout done in less than 20 minutes.  Managed to climb up to 165kg but it was a grind.  The 145kg sets seemed easier as I progressed -- like I had finally found the groove by the 4th set; therefore, I made another attempt at 165kg hoping for a faster ascend -- NOT!  It too was a slow grind!  Piss!

2014JAN27

Paused Back Squat:
20 x bar work
55 x 5
75 x 3
95 x 2
115 x 3 (3:3:3)
135 x 2 (2:5:5)
155 x 1 (1:6:6)
125 x 3 (3:9:9)
145 x 2 (2:11:11)
165 x 1 (1:12:12)
145 x (2)4 (8:20:20)

Back Squat:
125 x 10 (10:30:30)

Crossover Shoulder Rehab:
Yellow x 20

Captains of Crush:
T x 10
1 x 3
1.5 x 2
2 x 1
2 x 1
1.5 x 2
1 x 3
T x 10
1 x 5
1.5 x 3
2 x 1

* Notes:

- Quick workout with an old pair of weightlifting shoes that have been altered by raising the heel approximately 3/4" higher than my current shoe.  It definitely helps keep the torso upright but it seems to place a lot of stress on my knees.  Ouch!  Had to move quickly because the baby is sick/teething and full of snot and drool, which equates to having a very limited amount of time to lift.  All in all, not a bad workout but my knees are screaming!  I'll give the old weightlifting kicks a good run for two weeks and see if my lifts improve.

2014JAN26

Clean + Split Jerk:
20 x bar work
55 x (1+1)3
75 x (1+1)3
95 x (1+1)2 (4:4:347)
105 x (1+1)2 (4:8:351)
115 x (1+1)2 (4:12:355)
125 x (F+0)1 (1:13:356)
125 x (1+1)1 (2:15:358)
125 x (F+0)1 (1:16:359)
125 x (1+1)1 (2:18:361)

Clean:
130 x F (1:19:362)
130 x 1 (1:20:363)

* Notes:

- Completely shitty day on the platform -- quite possibly one of the worst fucking training days since my bicep tendon rupture and back strain.  Piss!

2014JAN25

Paused Back Squat:
20 x bar work
55 x 5
75 x 3
95 x 2
115 x 2 (2:2:315)
125 x 1 (1:3:316)
135 x 1 (1:4:317)
145 x 1 (1:5:318)
155 x 1 (1:6:319)
165 x 1 (1:7:320)
145 x 2 (2:9:322)
150 x 1 (1:10:323)
145 x 2 (2:12:325)
152.5 x 1 (1:13:326)
145 x 2 (2:15:328)
155 x 1 (1:16:329)
145 x 2 (2:18:331)
157.5 x 1 (1:19:332)
145 x 2 (2:21:334)
160 x 1 (1:22:335)

Back Squat:
140 x 8 (8:30:343)

* Notes:

- Fairly decent workout but I felt slightly rushed so I ended the workout at 30 reps.  Ideally, I would have liked to have done at least 10 more reps in the 80-90% range but time was a limiting factor.  Nevertheless, a good workout overall!

2014JAN24

Snatch:
20 x bar work
55 x (1)6
65 x (1)2
75 x (1)2
85 x (1)2 (2:2:285)
95 x 1 (1:3:286)
100 x 1 (1:4:287)
105 x F (1:5:288)
105 x 1 (1:6:289)
110 x 1 (1:7:290)
115 x 1 (1:8:291)
120 x (F)2 (2:10:293)
105 x 1 (1:11:294)
115 x 1 (1:12:295)
120 x (F)2 (2:14:297)
110 x 1 (1:15:298)
115 x 1 (1:16:299)
120 x 1 (1:17:300)
125 x (F)3 (3:20:303)
105 x F/1/1/1/1/1/1/F/1/1/1 (10:30:313)

* Notes:

- Not the best but not the worst.  Snatches at 120kg+ were troublesome but I ended with 120kg for a single.  It could have been better but I'm still very tentative with the shoulder.  I find myself cutting my pull short with the bar slightly forward on reception.  This will definitely take some time to regain confidence.

2014JAN23

18" Block Clean:
20 x bar work
55 x (3)2
65 x (2)2
75 x 2
85 x 2 (2:2:258)
95 x 2 (2:4:260)
105 x 2 (2:6:262)
115 x 1 (1:7:263)
120 x F (1:8:264)
120 x 1 (1:9:265)
125 x 1 (1:10:266)
130 x 1 (1:11:267)
115 x (2)5 (10:21:277)
120 x 2 (2:23:279)
125 x 1 (1:24:280)
130 x 1 (1:25:281)
132.5 x F (1:26:282)
132.5 x 1 (1:27:283)

* Notes:

- Quick workout to a daily maximum of 130kg initially done in less than 15 minutes.  Thereafter, I waved down to 115kg for 5 sets of doubles and went back up to finish at 132.5kg.  All of this was done in under 30 minutes.  I'm tired, sore, but happy with today's results.

2014JAN22

1 1/2 Back Squat:
20 x bar work
55 x (3)2
95 x 2
115 x 2 (2:2:216)
120 x 2 (2:4:218)
117.5 x 2 (2:6:220)
122.5 x 2 (2:8:222)
120 x 2 (2:10:224)
125 x 2 (2:12:226)
122.5 x 2 (2:14:228)
127.5 x 2 (2:16:230)
125 x 2 (2:18:232)
130 x 2 (2:20:234)
127.5 x 2 (2:22:236)
132.5 x 2 (2:24:238)
130 x 2 (2:26:240)
135 x 2 (2:28:242)
132.5 x 2 (2:30:244)
137.5 x 2 (2:32:246)

Back Squat:
115 x 10 (10:42:256)

* Notes:

- Extremely sore and tired today.  Sluggish would best describe my workout.  Hopefully, things will change for tomorrow.

2014JAN21

125kg Block Snatch - Progress!

12" Block Snatch:

20 x bar work

55 x (1)3 * pwr

55 x (1)3

65 x (1)3

75 x (1)2 (2:2:186)

85 x (1)2 (2:4:188)

90 x 1 (1:5:189)

95 x 1 (1:6:190)

100 x 1 (1:7:191)

105 x 1 (1:8:192)

110 x 1 (1:9:193)

115 x F (1:10:194)

115 x 1 (1:11:195)

120 x 1 (1:12:196)

125 x 1 (1:13:197)

105 x F (1:14:198)

105 x 1 (1:15:199)

112.5 x (F)2 (2:17:201)

105 x 1 (1:18:202)

110 x 1 (1:19:203)

112.5 x 1 (1:20:204)

115 x 1 (1:21:205)

117.5 x (F)2 (2:23:207)

110 x F (1:24:208)

110 x 1 (1:25:209)

112.5 x 1 (1:26:210)

115 x F (1:27:211)

115 x 1 (1:28:212)

117.5 x 1 (1:29:213)

120 x 1 (1:30:214)

* Notes:

- Snatched 125kg -- BOOM!

2014JAN20

Paused Back Squat:
20 x bar work
55 x 5
75 x 3
95 x 3
115 x 3 (3:3:147)
120 x 2 (2:5:149)
125 x 1 (1:6:150)
120 x 3 (3:9:153)
125 x 2 (2:11:155)
130 x 1 (1:12:156)
125 x 3 (3:15:159)
130 x 2 (2:17:161)
135 x 1 (1:18:162)
130 x 3 (3:21:165)
135 x 2 (2:23:167)
140 x 1 (1:24:168)
135 x 3 (3:27:171)
140 x 2 (2:29:173)
145 x 1 (1:30:174)

Back Squat:
100 x 10 (1:40:184)

* Notes:

- Simple day in the squat rack.  Not looking for ultra heavy weights, just looking to maintain torso stability/integrity and develop explosive drive out of the hole.

2014JAN19 (BUL D4.W22)

Snatch:
20 x bar work
55 x 3
75 x (1)3 (3:3:104)
85 x (1)2 (2:5:106)
95 x (1)2 (2:7:108)
100 x (1)2 (2:9:110)
105 x (1)2 (2:11:112)
110 x (F)4 (4:15:116)

Clean + Jerk:
20 x bar work
50 x (1+1)3 * sqt
75 x (1+1)3 (6:21:122) * sqt
95 x (1+1)2 (4:25:126) * sqt
110 x (1+1)2 (4:29:130) * pwr
120 x (1+1)2 (4:33:134) * spl
130 x F (1:34:135)
130 x (1+F)1 (2:36:137) * spl

Clean:
132.5 x 1 (1:37:138)
135 x 1 (1:38:139)
137.5 x 1 (1:39:140)
140 x 1 (1:40:141)
142.5 x F (1:41:142)
142.5 x 1 (1:42:143)
145 x 1 (1:43:144)

* Notes:

- Fairly decent day considering I doped myself up with two muscle relaxers the night before long with a couple "adult" beverages.  I was feeling rather sluggish but after snapping out of my funk I managed to clean 145kg!  Not bad!

2014JAN18 (BUL D3.W22)

Back Squat:
20 x bar work
55 x 5
95 x 2
115 x 2 (2:2:83)
135 x 2 (2:4:85)
125 x 2 (2:6:87)
135 x 2 (2:8:89)
130 x 2 (2:10:91)
140 x 2 (2:12:93)
135 x 2 (2:14:95)
145 x 2 (2:16:97)
140 x 2 (2:18:99)
150 x 1 (1:19:100)
160 x 1 (1:20:101)

* Notes:

- Piss poor workout where 135kg felt like a ton.  Had to drop back down and try to gain some momentum to move higher in weight.  Thankfully, I finished out with a single at 160kg!

2014JAN17 (BUL D2.W22)

Front Squat:
20 x bar work
55 x 5
75 x (3)2
95 x 2
115 x 1 (1:1:61)
135 x 1 (1:2:62)
155 x F (1:3:63)
95 x 5
105 x 4 (4:7:67)
115 x 3 (3:10:70)
125 x 2 (2:12:72)
135 x 1 (1:13:73)
145 x 1 (1:14:74)
125 x 3 (3:17:77)
135 x 2 (2:19:79)
145 x 1 (1:20:80)
155 x 1 (1:21:81)

* Notes:

- Bloody tired and the failed first attempt at 155kg is evidence of my subpar state.  Two nights of less than 4 hours of sleep has resulted in some abysmal squat attempts.  Therefore, I'm calling it a day, time to rest -- maybe even get a nap in to make up for some lost sleep.  Either way -- thankfully -- I managed to get 155kg on my last and final rep.  Piss!

2014JAN16 (BUL D1.W22)

Session A.

Front Squat:
20 x bar work
55 x 5
75 x 3
95 x 1
115 x 1 (1:1:1)
135 x 1 (1:2:2)
120 x 3 (3:5:5)
125 x 1 (1:6:6)
145 x 1 (1:7:7)
130 x 3 (3:10:10)
135 x 1 (1:11:11)
155 x 1 (1:12:12)
140 x 3 (3:15:15)
145 x 1 (1:16:16)
165 x F (1:17:17)
140 x 3 (3:20:20)

* Notes:

- Cutting back on volume this week to give the classic lifts a little more attention.  Hopefully, it will pay big dividends.

Session B.

12" Block Power Snatch:
20 x bar work
55 x (3)2
65 x 2
75 x (1)2 (2:2:22)
85 x 1 (1:3:23)
95 x 1 (1:4:24)
100 x F (1:5:25)
100 x 1 (1:6:26)
90 x (1)2 (2:8:28)
95 x (F)2 (2:10:30)

12" Block Snatch:
75 x (1)2 (2:12:32)
80 x (1)2 (2:14:34)
85 x 1 (1:15:35)
90 x 1 (1:16:36)
95 x F (1:17:37)
95 x 1 (1:18:38)
100 x F (1:19:39)
100 x 1 (1:20:40)
105 x 1 (1:21:41)
110 x (F)2 (2:23:43)
95 x 1 (1:24:44)
100 x 1 (1:25:45)
105 x (F)2 (2:27:47)
95 x 1 (1:28:48)
100 x 1 (1:29:49)
105  x 1 (1:30:50)
110 x (F)2 (2:32:52)
100 x F (1:33:53)
100 x 1 (1:34:54)
105 x 1 (1:35:55)
110 x (F)2 (2:37:57)

12" Block Power Snatch:
95 x (1)3 (3:40:60)

* Notes:

- A roller coaster ride for the snatches today.  Up and down, no rhyme, no reason, just over shitty but plenty of volume.  Piss.

2014JAN15 (BUL D7.W21)

Session A.

Back Squat:
20 x bar work
55 x 5
75 x (3)2
95 x 2
115 x 1 (1:1:261)
135 x 1 (1:2:262)
145 x 1 (1:3:263)
150 x 1 (1:4:264)
152.5 x 1 (1:5:265)
125 x 1 (1:6:266)
145 x 1 (1:7:267)
155 x 1 (1:8:268)
160 x 1 (1:9:269)
162.5 x 1 (1:10:270)
135 x 1 (1:11:272)
155 x 1 (1:12:273)
165 x 1 (1:13:274)
170 x 1 (1:14:275)
172.5 x 1 (1:15:276)
112.5 x 5 (5:20:281)
120 x 5 (5:25:286)
130 x 5 (5:30:291)

* Notes:

- Okay workout with a final push to 172.5kg which was a monsterous grind out.  However, I did get all my volume done for the day, so this is a huge "+".

Session B.

12" Block Clean:
20 x bar work
55 x (3)2
65 x 3
75 x 2 (2:2:293)
85 x 1 (1:3:294)
90 x 1 (1:4:295)
95 x 1 (1:5:296)
100 x 1 (1:6:297)
105 x 1 (1:7:298)
110 x 1 (1:8:299)
115 x 1 (1:9:300)
120 x 1 (1:10:301)
125 x 1 (1:11:302)
130 x 1 (1:12:303) * grind
110 x (2)4 (8:20:311)
115 x 2 (2:22:313)
120 x 2 (2:24:315)
125 x 1 (1:25:316)

* Notes:

- Superb workout.  Felt pretty good until the grinding 130kg but after dropping back 20kg and slowly making my way up they (the cleans) started getting easier.  I love this program!

2014JAN14 (BUL D6.W21)

Session A.

Front Squat:
20 x bar work
55 x 5
75 x (3)2
95 x 2
115 x 1 (1:1:204)
135 x 1 (1:2:205)
120 x 1 (1:3:206)
140 x 1 (1:4:207)
125 x 1 (1:5:208)
145 x 1 (1:6:209)
130 x 1 (1:7:210)
150 x 1 (1:8:211)
135 x 1 (1:9:212)
155 x 1 (1:10:213)
140 x (1)5 (5:15:218)
125 x (2)5 (10:25:228)
130 x 1 (1:26:229)
140 x 1 (1:27:230)
147.5 x 1 (1:28:231)
155 x 1 (1:29:232)
162.5 x F (1:30:233)

* Notes:

- I felt extremely tight and tired this morning.  I was up with a crying baby from midnight to 2 a.m.  Afterwards, I couldn't get to sleep until 4 a.m., so I'm completely crushed.  The weights seemed to move like they were dipped in molasses -- slow!  Nevertheless, I managed to eke out 155kg for a very grindy single.  Time to eat, rest, and recoupe.

Session B.

12" Block Power Snatch:
20 x bar work
55 x (1)6
65 x (1)3
75 x (1)2
85 x 1 (1:1:234)
90 x 1 (1:2:235)
95 x 1 (1:3:236)
90 x 1 (1:4:237)
95 x 1 (1:5:238)
100 x 1 (1:6:239)
95 x 1 (1:7:240)
100 x (F)2 (2:9:242)
80 x 1 (1:10:243)
85 x 1 (1:11:244)
90 x 1 (1:12:245)
95 x 1 (1:13:246)

12" Block Snatch:
100 x F (1:14:247)
100 x 1 (1:15:248)
105 x (F) 2 (2:17:250)
80 x (1)10 (10:27:260)

* Notes:

- Feeling sluggish and sore.  My shoulder is weak but I refuse to capitulate.  I realize with the increase in squatting volume, there is an expected decrease in performance with the classic lifts.  Today, this fact was evident.  Nevertheless, I still plugged in my work sets and got in the necessary volume.  I'm spent!

2014JAN13 (BUL D5.W21)

Session A.

Back Squat:
20 x bar work
55 x 5
75 x (3)2
95 x 2
115 x 1 (1:1:164)
135 x 1 (1:2:165)
155 x 1 (1:3:166)
175 x 1 (1:4:167)
157.5 x 1 (1:5:168)
147.5 x 2 (2:7:170)
140 x 3 (3:10:173)
132.5 x 4 (4:14:177)
122.5 x 5 (5:19:162)
142.5 x 1 (1:20:163)
152.5 x 1 (1:21:164)
162.5 x 1 (1:22:165)
145 x 2 (2:24:167)
150 x 2 (2:26:169)
155 x 2 (2:28:171)
160 x 2 (2:30:173)

* Notes:

- Random, cluster fuck for a workout but I somehow managed to squat 175kg out of the starting gates (within the first 4 working reps).  Things are slowly turning for the better.

Session B.

Block Power Jerk:
20 x bar work
55 x (3)2
75 x (2)2 (4:4:177)
85 x (1)2 (2:6:179)
95 x (1)2 (2:8:181)
100 x (1)2 (2:10:183)
105 x (1)2 (2:12:185)
110 x (1)2 (2:14:187)
100 x (1)2 (2:16:189)
105 x (1)2 (2:18:191)
110 x (1)2 (2:20:193)
115 x (1)2 (2:22:195)
105 x (1)2 (2:24:197)
110 x (1)2 (2:26:199)
115 x (1)2 (2:28:201)
120 x (1)2 (2:30:203)

Captains of Crush:
T x 10
1 x 5 * alt
1.5 x 3 * alt
2 x F * alt
1.5 + 2.5# @ 10 sec
1.5 + 5# @ 10 sec
1.5 + 7.5# @ 10 sec

* Notes:

- Very hesitant with the block power jerks.  It's been a very long time since I've worked on jerks from the blocks and my shoulder held up fairly well.  However, there were times when completely extended overhead that I felt slight twinges of pain, so I decided to keep the weights under 125kg.

2014JAN12 (BUL D4.W21)

Front Squat:
20 x bar work
55 x 5
75 x (3)2
95 x 1
115 x 1 (1:1:111)
125 x 1 (1:2:112)
135 x 1 (1:3:113)
145 x 1 (1:4:114)
155 x 1 (1:5:115)
100 x 6 (6:11:121)
107.5 x 5 (5:16:126)
115 x 4 (4:20:130)
125 x 3 (3:23:133)
132.5 x 2 (2:25:135)
140 x 1 (1:26:136)
142.5 x 1 (1:27:137)
115 x 3 (3:30:140)

Snatch:
20 x bar work
55 x (1)6
65 x (1)2
75 x (1)2
85 x 1 (1:31:141)
95 x 1 (1:32:142)
105 x 1 (1:33:143)
115 x F (1:34:144)
120 x (F)2 (2:36:146)
110 x 1 (1:37:147)
115 x (F)2 (2:39:149)
110 x F (1:40:150)
110 x 1 (1:41:151)
115 x (F)2 (2:43:153)
120 x F (1:44:154)
120 x 1 (1:45:155)
122.5 x (F)3 (3:48:158)
122.5 x 1 (1:49:159)
125 x (F)4 (4:53:163)

* Notes:

- Brutal day on the platform.  Snatches sucked gigantic cock!  I'm still very hesitant and apprehensive with my arm/shoulder injury.  I find myself cutting my pull short in order to nurse/protect my shoulder, which ultimately results in a failed attempt.  Piss.

2014JAN11 (BUL D3.W21)

Back Squat:
20 x bar work
55 x 5
75 x (3)2
95 x 2
115 x 1 (1:1:80)
135 x 1 (1:2:81)
145 x 1 (1:3:82)
150 x 1 (1:4:83)
152.5 x 1 (1:5:84)
125 x 1 (1:6:85)
145 x 1 (1:7:87)
155 x 1 (1:8:88)
160 x 1 (1:9:89)
162.5 x 1 (1:10:90)
135 x 1 (1:11:91)
155 x 1 (1:12:92)
165 x 1 (1:13:93)
170 x 1 (1:14:94)
172.5 x 1 (1:15:95)
120 x 5 (5:20:100)
130 x 4 (4:24:104)
137.5 x 3 (3:27:107)
145 x 2 (2:29:109)
155 x 1 (1:30:110)

* Notes:

- Not a bad day in the squat rack.  Satisfied.

2014JAN10 (BUL D2.W21)

Paused Front Squat:
20 x bar work
55 x 5
75 x (3)2
95 x 1
115 x 1 (1:1:47)
125 x 1 (1:2:48)
135 x 1 (1:3:49)
120 x 1 (1:4:50)
130 x 1 (1:5:51)
140 x 1 (1:6:52)
125 x 1 (1:7:53)
135 x 1 (1:8:54)
145 x 1 (1:9:55)
130 x 1 (1:10:56)
140 x 1 (1:11:57)
150 x 1 (1:12:58)
105 x 5 (5:17:63)
112.5 x 4 (4:21:67)
120 x 3 (3:24:70)
127.5 x 2 (2:26:72)
135 x 1 (1:27:73)
110 x 6 (6:33:79)

Heavy Hammer II Leverage Bar (Pounds):
2.5 x 10
3.75 x 8
5 x 6
6.25 x 4
7.5 x 2
8.75 x 10 sec static hold (pronation)

Crossover Rehab Exercises:
Yellow x 20

* Notes:

- Felt slow and sticky this morning at the start of the workout but ended on a high note with a long paused front squat of 150kg.  Thereafter, I got my volume in for the day, finishing out with 33 total reps.

2014JAN09 (BUL D1.W21)

Session A.

Back Squat:
20 x bar work
55 x 5
75 x (3)2
95 x 2
115 x 1 (1:1:1)
135 x 1 (1:2:2)
125 x 1 (1:3:3)
145 x 1 (1:4:4)
135 x 1 (1:5:5)
155 x 1 (1:6:6)
145 x 1 (1:7:7)
165 x 1 (1:8:8)
155 x 1 (1:9:9)
175 x 1 (1:10:10)
122.5 x 5 (5:15:15)
132.5 x 4 (4:19:19)
140 x 3 (3:22:22)
150 x 2 (2:24:24)
157.5 x 1 (1:25:25)
127.5 x 5 (5:30:30)

Crossover Rehab Exercises:
Yellow x 20

* Notes:

- Super workout that peaked with a 175kg back squat -- a weight I haven't done in what seems like ages.  Fairly happy with today's morning session.

Session B.

12" Block Clean:
20 x bar work
55 x (1)6
65 x (1)3
75 x (1)2
85 x (1)2
95 x (1)2
105 x 1 (1:1:31)
110 x 1 (1:2:32)
115 x 1 (1:3:33)
110 x 1 (1:4:34)
115 x 1 (1:5:35)
120 x 1 (1:6:36)
115 x 1 (1:7:37)
120 x 1 (1:8:38)
125 x 1 (1:9:39)
120 x 1 (1:10:40)
125 x 1 (1:11:41)
130 x 1 (1:12:42)
125 x 1 (1:13:43)
130 x 1 (1:14:44)
135 x F (1:15:45)
135 x 1 (1:16:46)

* Notes:

- Getting better with the clean.  Got up to 135kg and the first attempt was all mental -- along with wearing too many layers of clothing, so the bar slid down my shoulder.  The second attempt was better but I felt slightly forward on the reception, but I still made the lift.  Good workout.

2014JAN08 (BUL D7.W20)

Session A.

Back Squat:

20 x bar work

55 x 5

75 x (3)2

95 x 2

115 x 1 (1:1:280)

125 x 1 (1:2:281)

135 x 1 (1:3:282)

145 x 1 (1:4:283)

155 x 1 (1:5:284) *

100 x 5 (5:10:289)

110 x 5 (5:15:294)

115 x 5 (5:20:299)

125 x 5 (5:25:304)

132.5 x 5 (5:30:309)

140 x 5 (5:35:314)

* Notes:

- Seems to take longer to warm up when it's cold -- I'm no longer a spring chicken.  Plus, the low back and hips weren't cooperating well.  Struggled with 155kg which was a grinder but ended with plenty of volume.  I was surprised by the 140kg x 5.

Session B.

12" Block Snatch:

20 x bar work

55 x (1)6

65 x (1)3

75 x (1)2

85 x 1 (1:1:315)

95 x F (1:2:316)

95 x 1 (1:3:317)

105 x (F)2 (2:5:319)

90 x 1 (1:6:320)

95 x 1 (1:7:321)

100 x 1 (1:8:322)

105 x 1 (1:9:323)

95 x (F)2 (2:11:325)

12" Block Power Snatch:

75 x 1 (1:12:326)

80 x 1 (1:13:327)

85 x 1 (1:14:328)

90 x 1 (1:15:329)

95 x 1 (1:16:330)

100 x 1 (1:17:331)

105 x 1 (1:18:332)

110 x (F)3 (3:21:335)

* Notes:

- Shoulders are aching, and my mind if "off".  I should have power snatched first, then gone to full snatches but I'm a complete retard and I paid the price.  

2014JAN07 (BUL D6.W20)

Back Squat:
20 x bar work
55 x 5
75 x (3)2
95 x 1
115 x 2 (2:2:241)
130 x 1 (1:3:242)
125 x 2 (2:5:244)
140 x 1 (1:6:245)
135 x 2 (2:8:247)
150 x 1 (1:9:248)
145 x 2 (2:11:250)
160 x 1 (1:12:251)
155 x 2 (2:14:253)
170 x 1 (1:15:254)
127.5 x 5 (5:20:259)
135 x 4 (4:24:263)
145 x 3 (3:27:266)
152.5 x 2 (2:29:268)
162.5 x 1 (1:30:269)
130 x 10 (10:40:279)

Crossover Rehab Exercises:
Yellow x 20

Expand Your Hand Band:
White x (10)3

* Notes:

- Pretty decent workout.  My back is feeling better and the weights are moving up accordingly.

2014JAN06 (BUL D5.W20)

Session A.

Back Squat:
20 x bar work
55 x 5
75 x (3)2
95 x 1
115 x 1 (1:1:187)
135 x 1 (1:2:188)
155 x 1 (1:3:180) *
115 x 6 (6:9:186)
122.5 x 5 (5:14:191)
130 x 4 (4:18:195)
137.5 x 3 (3:21:198)
145 x 2 (2:23:200)
152.5 x 1 (1:24:201)
157.5 x 1 (1:25:202)
162.5 x 1 (1:26:203)
125 x 6 (6:32:209)

Crossover Rehab Exercises:
Yellow x 20

Captains of Crush:
T x 50

* Notes:

- It took a while to get warmed up this morning, as my legs, back, shoulders -- shit, my whole body was sore and tight.  I eked out 155kg in my first initial wave and it SUCKED!  I dropped the weights back 40kg and started a progression with 115kg.  Slowly, I added 7.5kg per set while dropping a rep to end with 152.5kg -- 2.5kg under the ugly and slow inital attempt of 155kg.  I decided to push forward and ended today with 162.5kg -- not too shabby!

Session B.

12" Block Clean + Split 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 (2:2:211)
95 x (1+1)1 (2:4:213)
105 x (1+1)1 (2:6:215)
90 x (1+1)1 (2:8:217)
100 x (1+1)1 (2:10:219)
110 x (1+1)1 (2:12:221)
95 x (1+1)1 (2:14:223)
105 x (1+1)1 (2:16:225)
115 x (1+1)1 (2:18:227)
100 x (1+1)1 (2:20:229)
110 x (1+1)1 (2:22:231)
120 x (1+1)1 (2:24:233)
105 x (1+1)1 (2:26:235)
115 x (1+1)1 (2:28:237)
125 x (1+1)1 (2:30:239)

Crossover Rehab Exercises:
Yellow x 20

* Notes:

- Not a bad session with a solid end at 125kg.  Very pleased with today's outcome.  Progress!

2014JAN05 (BUL D4.W20)

Back Squat:
20 x bar work
50 x 5
70 x (3)2
100 x 3 (3:3:136)
120 x 3 (3:6:139)
135 x 3 (3:9:142)
150 x 1 (1:10:143)
100 x 3 (3:13:146)
120 x 3 (3:16:149)
150 x 1 (1:17:150)
105 x 3 (3:20:153)
125 x 3 (3:23:156)
140 x 3 (3:26:159)
160 x 1 (1:27:160)
135 x 3 (3:30:163)
155 x 1 (1:31:164)

Snatch:
20 x bar work
55 x 3
65 x 3
75 x 2 (2:2:166)
85 x 2 (2:4:168)
95 x 1 (1:5:169)
100 x 1 (1:6:170)
105 x 1 (1:7:171)
110 x 1 (1:8:172)
115 x 1 (1:9:173)
120 x F (1:10:174)
120 x 1 (1:11:175)

Power Snatch:
100 x (2)5 (10:21:185)
105 x 1 (1:22:186)

* Notes:

-  Slow moving with the back squats because my low back is fucking bugging the shit out of me.  I HATE YOU!  Plus, the York barbell that I was using sucks ass because the split sleeve design doesn't want to accept my Uesaka change plates.  It was frustrating.  I hate you York Barbell!

- Snatches went fairly well.  Managed to snatch 120kg which is the heaviest I've done since the bicep tendon rupture.  I definitely felt it in my shoulder -- it doesn't feel good, but it did feel good getting some heavier weights over my head.  Once I nailed 120kg, I immediately dropped back to 100kg for 5 sets of doubles with the power snatch.  Easy sneezy!

2014JAN04 (BUL D3.W20)

Back Squat:
20 x bar work
55 x 5
75 x 3
95 x 1
115 x 1 (1:1:98)
135 x 1 (1:2:99)
155 x 1 (1:3:100) *
125 x 3 (3:6:106)
130 x 2 (2:8:108)
135 x 1 (1:9:109)
127.5 x 3 (3:12:112)
132.5 x 2 (2:14:114)
137.5 x 1 (1:15:115)
130 x 3 (3:18:118)
135 x 2 (2:20:120)
140 x 1 (1:21:121)
132.5 x 3 (3:24:124)
137.5 x 2 (2:26:126)
142.5 x 1 (1:27:127)
135 x 3 (3:30:130)
140 x 2 (2:32:132)
145 x 1 (1:33:133)

* Notes:

- 155kg was a HUGE grind out!  My goodnes!  Nevertheless, I put in my dues and knocked out a ton of volume -- pushing past 30 reps.  My low back is still "dicked-up" and going to my previously established minimum of 160kg is a big "no-go".  Regardless, I'm happy overall with the workout.  One step at a time.

2014JAN03 (BUL D2.W20)

Back Squat:
20 x bar work
55 x 5
65 x 4
75 x 3
85 x 2
95 x 1 (1:1:68)
105 x 1 (1:2:69)
115 x 1 (1:3:70)
125 x 1 (1:4:71)
135 x 1 (1:5:72)
145 x 1 (1:6:73)
125 x 2 (2:8:75) *
105 x 6 (6:14:81)
107.5 x 5 (5:19:86)
110 x 4 (4:23:90)
112.5 x 3 (3:26:93)
115 x 2 (2:28:95)
117.5 x 1 (1:29:96)
120 x 1 (1:30:97)

Crossover Rehab Exercises:
Yellow x 20

Heavy Hammer II Leverage Bar:
5# x 10
2.5# x 15
1.25# x 20
2.5# x 15
5# x 10

* Notes:

- Another terrible workout due to a nagging and painful low back.  145kg was pure luck because the grind out of the hole was exceptionally long.  It felt like my low back was ready to explode and it probably would have if it weren't for the fact that I was wearing a belt.  I dropped down to 125kg and the amount of pressure in my low back along with my hips and lower torso was incredible!  I had to drop another 20kg and slowly (via 2.5kg increases) work my way back up.  Being injured is a bitch and lifting weights that are 40kg under norm is depressing.  Nevertheless, I got my numbers in and today is still considered at "+".

2014JAN02 (BUL D1.W20)

Session A.

Back Squat:
20 x bar work
65 x (3)2
75 x (3)2
85 x 3 (3:3:3)
100 x 1 (1:4:4)
100 x 2 (2:6:6)
100 x 3 (3:9:9)
110 x 1 (1:10:10)
110 x 2 (2:12:12)
110 x 3 (3:15:15)
120 x 1 (1:16:16)
120 x 2 (2:18:18)
120 x 3 (3:21:21)
130 x 1 (1:22:22)
130 x 2 (2:24:24)
130 x 3 (3:27:27)
140 x 1 (1:28:28)
140 x 2 (2:30:30)
140 x 3 (3:33:33)

Crossover Rehab Exercises:
Yellow x 20

Captains of Crush:
T x (10)2
1 x (3)3
1.5 x (2)3

* Notes:

- Had to drop the "minimum" requirement from my workouts for the time being because my low back and shoulders don't have the capacity to meet these requirements.  Instead, I'm going to focus on form and volume until things resolve.  It's been over a week with the low back issues and it's been a struggle under the bar.  I'm hoping that using relatively lighter weights but still performing the workouts will help in it's recovery.

Session B.

12" Block Power Snatch:
20 x bar work
55 x (3)2
65 x 2 (2:2:35)
75 x (1)2 (2:4:37)
85 x 1 (1:5:38)
90 x 1 (1:6:39)
80 x 1 (1:7:40)
85 x 1 (1:8:41)
90 x 1 (1:9:42)
95 x 1 (1:10:43)
90 x 1 (1:11:44)
95 x 1 (1:12:45)
100 x (F)2 (2:14:47)
80 x (1)2 (2:16:49)
82.5 x (1)2 (2:18:51)
85 x (1)2 (2:20:53)
87.5 x (1)2 (2:22:55)
90 x (1)2 (2:24:57)
92.5 x (1)2 (2:26:59)
95 x (1)2 (2:28:61)
97.5 x (1)2 (2:30:63)
100 x (1)2 (2:32:65)
102.5 x (F)2 (2:34:67)

Crossover Rehab Exercises:
Yellow x 20

* Notes:

- Sore low back + block power snatches = apprehension in getting under the bar.  I found some time to get another session done and decided on block power snatches to help avoid having to bend over as much -- it hardly made a difference.  The first initial waves went well but I failed at 100kg -- mostly due to catching the previous 95kg a little wonky with my injured shoulder.  As such, hesitation and apprehension set in and 100kg was never going to happen.  Instead, I had to cut back to 80kg and slowly (by way of 2.5kg increases) work back up to 100kg which wasn't a problem with the more deliberate and conservative weight increase.

2014JAN01 (BUL D7.W19)

Front Squat:
20 x bar work
75 x (3)2
95 x (2)2
115 x (1)2 (2:2:123)
135 x (1)2 (2:4:125)
145 x (1)2 (2:6:127)

* Notes:

- Today's workout ended abruptly due to low back pain.  Piss!