BUL D2.W1 (2014MAR31)

Back Squat:
20 x bar work
55 x 5
75 x 5
95 x 3 (3:3:31)
115 x 1 (1:4:32)
85 x 5
105 x 3 (3:7:35)
125 x 1 (1:8:36)
95 x 5 (5:13:41)
115 x 3 (3:16:44)
135 x 1 (1:17:45)
105 x 5 (5:22:50)
125 x 3 (3:25:53)
145 x 1 (1:26:54) * dmax
107 x 10 (10:36:64)

Snatch Grip Push Press:
20 x bar work
45 x 5 (5:41:69)
50 x 5 (5:46:54)
55 x 5 (5:51:59)
60 x 5 (5:56:64)

* Notes:

- I didn't go very heavy with the back squats today but, overall, I'm very satisfied with today's results.

BUL D1.W1 (2014MAR30)

Power Snatch:
20 x bar work
55 x (3)3
75 x (1)3 (3:3:3)
95 x (1)3 (3:6:6)
105 x 1 (1:7:7)
110 x 1 (1:8:8)

Snatch:
115 x F (1:9:9)
115 x 1 (1:10:10)
120 x 1 (1:11:11) * dmax

Power Snatch:
105 x F (1:12:12)
105 x (1)8 (8:20:20)

Clean + Split Jerk:
20 x bar work
55 x 3
75 x (1)3 (3:23:23)
95 x (1)3 (3:26:26)
115 x 1 (1:27:27)
115 x F (1:28:28)

* Notes:

- Never in my wildest dreams would I have imagined snatching 120kg today; especially, after a night of overindulgence of food and alcohol.  Hopefully, this becomes a habit -- snatching up to 120kg!

RMT D7.W2 (2014MAR29)

Rest:

- An unexpected but welcome day of rest.  I can tell my recuperation is getting better as I'm looking more and more forward to the next training day.

RMT D6.W2 (2014MAR28)

6" Block Power Clean:
20 x bar work
55 x (1+1)3
75 x (1+1)3 (6:6:234)
85 x (1+1)3 (6:12:240)
90 x (1+1)3 (6:18:246)
95 x (1+1)1 (2:20:248)
100 x (1+1)1 (2:22:250)
105 x (1+1)1 (2:24:252)

6" Block Clean Pull:
110 x (5)2 (10:34:262)

Front Squat:
70 x 5
85 x 5 (5:39:267)
95 x 5 (5:44:281)
105 x 5 (5:49:286)

* Notes:

- In and out... easy day.

RMT D5.W2 (2014MAR27)

95kg block power snatch

6" Block Power Snatch:
20 x bar work
55 x (3)2
65 x 3
75 x 3 (3:3:181)
85 x 3 (3:6:184)
95 x 3 (3:9:187)

6" Block Snatch Pull:
95 x 5 (5:14:192)
105 x 5 (5:19:197)

Back Squat:
20 x bar work
75 x 5
95 x 5 (5:24:202)
105 x 5 (5:29:207)
115 x 5 (5:34:212)
125 x 5 (5:39:217)

Push Press:
20 x bar work
55 x 5
65 x 5
75 x 5 (5:44:222)
85 x 4 (4:48:226)
85 x F (1:49:227)
85 x 1 (1:50:228)

* Notes:

- Fair deload workout and I'm looking forward to pushing through the remaining 3 so I can get back to heavier loads.

RMT D4.W2 (2014MAR26)

112.5kg - doing work.

18" Block Clean:
20 x bar work
55 x (3)2
75 x 3
85 x 3 (3:3:130)
95 x 3 (3:6:133)
105 x 3 (3:9:136)
107.5 x 3 (3:12:139)
110 x 3 (3:15:142)
112.5 x 3 (3:18:145)

Block Power Jerk:
20 x bar work
55 x (3)2
75 x 3
85 x 3 (3:21:148)
95 x 3 (3:24:151)
105 x 3 (3:27:154)
107.5 x 3 (3:30:157)
110 x 3 (3:33:160)
112.5 x 3 (3:36:163)

18" Block Power Clean:
75 x 5
85 x 5 (5:41:168)
90 x 5 (5:46:173)
92.5 x 5 (5:51:178)

* Notes:

- Not a bad workout considering some very sore knees and tight shoulders.  As such, I didn't stand up the first two repetitions in the block cleans and waited for the third to ascend.  It worked out well, because it helped me focus more on getting faster under the bar to receive the clean with a full grip around the bar.  The block power jerks were a challenge as my right shoulder has been aggravated lately, but I managed to push through without any major issues or misses.  The block power cleans were a breeze.

RMT D3.W2 (2014MAR25)

140kg!

Back Squat:
20 x bar work
55 x 5
75 x 5
95 x 5 (5:5:97)
115 x 5 (5:10:102)
130 x 5 (5:15:107)
132.5 x 5 (5:20:112)
135 x 5 (5:25:117)
137.5 x 5 (5:30:122)
140 x 5 (5:35:127)

* Notes:

- Extremely short workout but a huge boost of confidence with regards to back squats!  I made 140kg for five repetitions without much effort, a very good sign of heavier weights to come!  My knees are feeling better and the readjustment to the factory heel height is becoming normal again.  I'm pleased and looking forward to getting back on the platform tomorrow.

RMT D2.W2 (2014MAR24)

Best triple of the day at 105kg.

18" Block Snatch:
20 x bar work
55 x (3)2
65 x 3
75 x 3 (3:3:53)
85 x 3 (3:6:56)
95 x 3 (3:9:59)
100 x 4 (4:13:63)
105 x 3 (3:16:66)
110 x 3 (3:19:69)
110 x 3 (3:21:72)

18" Block Power Snatch:
75 x 5 (5:26:77)
80 x 5 (5:31:82)
85 x 5 (5:36:87)
90 x 5 (5:41:92)

* Notes:

- Aside from having swollen knees, this workout went fairly well.  Managed to snatch 105kg for a triple and subsequent sets at 110kg weren't as clean -- each set had at least one (missed/off) repetition.  Nevertheless, a very productive and quick workout.  I did not stand every repetition in order to help preserve my knees from further damage; instead, today's focus was on catching the weight overhead and building confidence under the bar.

RMT D1.W2 (2014MAR23)

Back Squat:
20 x bar work
50 x (3)2
70 x 5
90 x 5
100 x 5 (5:5:5)
110 x 5 (5:10:10)
120 x 5 (5:15:15)
130 x 5 (5:20:20)
132.5 x 5 (5:25:25)
135 x 5 (5:30:30)
137.5 x 5 (5:35:35)

Clean + Push Press:
55 x 5
70 x 5 (5:40:40)
80 x 5 (5:45:45)
90 x 5 (5:50:50)

* Notes:

- Sticky/gummy in the squats today.  I felt extremely slow and weak out of the hole and every set started with the first repetition being very forward, causing me to shift towards my toes.  As a result, my knees ache like hell.  The transition back to factory height shoes is causing all sorts of hell on my knees and, subsequently, on my technique/form.  My knees look like someone forcibly shoved a golf ball into the sides of both -- it hurts like a son of a gun!  I'm a train wreck!

RMT D7.W1 (2014MAR23)

Rest:

I finally decided that taking a day off from the platform may do some good.  Plus, after reviewing the cumulative volume of repetitions for this week, it was evident that a day of rest was in order.  I finished out the first week with 338 repetitions above a slightly "loose" 60% scale of my projected maximums.  I'm not overly thrilled about the weights that I've handled this week, but it is a start in the right direction.  I need to maintain focus on technique while increasing my volume.  Hopefully, this will pay off in the next few weeks.

RMT D6.W1 (2014MAR21)

WerkSan training collars

6" Block Clean Pull + Clean:
20 x bar work
55 x (3+1)2
65 x (3+1)1
80 x (3+1)1 (4:4:300)
95 x (3+1)1 (4:8:304)
102.5 x (3+1)1 (4:12:308)
105 x (3+1)1 (4:16:312)
107.5 x (3+1)1 (4:20:316)
110 x (3+1)1 (4:24:320)

Rack Power Jerk:
20 x bar work
55 x 3
65 x 3
80 x 3 (3:27:323)
95 x 3 (3:30:326)
102.5 x 3 (3:33:329)
105 x 3 (3:36:332)
107.5 x 3 (3:39:335)
110 x 3 (3:42:338)

* Notes:

- What is wrong with my legs?  ZERO power today.  It was a huge grind to stand up from 95kg+!  Piss!

RMT D5.W1 (2014MAR20)

Snatch Pull + Snatch:
20 x bar work
50 x (3+1)2
60 x (3+1)1
65 x (3+1)1 (4:4:256)
75 x (3+1)1 (4:8:260)
85 x (3+1)1 (4:12:264)
90 x (3+1)1 (4:16:268)
95 x (3+1)1 (4:20:272)
100 x (3+1)1 (4:24:276)

Snatch:
105 x 1 (1:25:277)
110 x (F)2 (2:27:279)

Clean + Push Press:
50 x (1+1)5
60 x (1+1)5
70 x (1+1)5 (10:34:286)
80 x (1+1)5 (10:44:296)

* Notes:

- So much for taking a day off.  An opportunity presented itself, so I took and got another workout done.  Nothing too crazy but the snatch pull + snatch complex was a little hairy towards the end at 95kg and 100kg.  Afterwards, I decided to play around with a few additional snatches above 100kg and they didn't fair well as my shoulder still lacks sufficient stability -- along with my confidence.  Next time.

RMT D4.W1 (2014MAR19)

Gotta Love Eleiko!

18" Block Clean + Power Jerk:
20 x bar work
55 x (1+1)3
67.5 x (1+1)3
80 x (1+1)3 (6:6:205)
90 x (1+1)3 (6:12:211)
100 x (1+1)3 (6:18:217)
110 x (1+1)3 (6:24:223)

18" Block Power Clean:
75 x 5 (5:29:228)
85 x 5 (5:34:233)
95 x 5 (5:39:238)

Front Squat:
95 x 5 (5:44:242)
105 x 5 (5:49:247)
115 x 5 (5:54:252)

* Notes:

- Fast day on the platform, as I had to make an adjustment due to time restraints.  Instead, of doing the block clean and power jerk separately, I combined them into a complex to maximize time.  The block power cleans were very easy but considering the weight -- it should have been!  Front squats were just as easy; yet, I did feel a little forward on a few repetitions.  I plan on taking a day off tomorrow to stretch and mobilize -- let's see if I actually do it!

RMT D3.W1 (2014MAR18)

A little change goes a long way!

18" Block Snatch:
20 x bar work
55 x 3
60 x 3
67.5 x 3
75 x 3 (3:3:160)
82.5 x (3:6:163)
90 x 3 (3:9:166)
97.5 x 2 (2:11:168)
97.5 x F (1:12:169)

18" Block Power Snatch:
70 x 5 (5:17:174)
75 x 5 (5:22:179)
80 x 5 (5:27:184)

Back Squat:
75 x 5
90 x 5 (5:32:189)
105 x 5 (5:37:194)
120 x 5 (5:42:199)
130 x 5 (5:47:204)
140 x 5 (5:52:209)

* Notes:

- Felt very quick under the bar with the snatches.  The 97.5kg miss was due to being overly excited and impatient in getting the next rep done.  Otherwise, all the other reps and sets went flawlessly; however, that's expected considering the weight -- ultra light!

- I was very pleased with the back squats.  I managed to grind out 5 reps at 140kg.  This is a huge accomplishment and a boost to my confindence!  My knees feel 10 times better than before and the new shoes are definitely helping.

RMT D2.W1 (2014MAR17)

New endcap -- New Look!

Clean Deadlift + Hang Clean:
20 x bar work
55 x (1+3)2
75 x (1+3)1 (4:4:96)
90 x (1+3)1 (4:8:100)
95 x (1+3)1 (4:12:104)
100 x (1+3)1 (4:16:108)

Clean Deadlift + Hang Clean Extension:
107.5 x (1+5)1 (6:22:114)
110 x (1+5)1 (6:28:120)
112.5 x (1+5)1 (6:34:126)

Front Squat:
75 x 5 (5:39:131)
95 x 5 (5:44:136)
100 x 5 (5:49:141)
105 x 5 (5:54:145)

Block Power Jerk:
20 x bar work
55 x (3)2
75 x 3 (3:57:148)
90 x 3 (3:60:151)
95 x 3 (3:63:154)
100 x 3 (3:66:157)

* Notes:

- Somehow, someway, I managed to get this whole workout done in one session.  I felt fairly well with all the clean movements and the use of new shoes made a huge difference.  My knees aren't as sore after today's workout.  The other shoes found their way to the shit-can.  I'm still struggling with leg strength and adjusting to other accessory movements which I didn't use with the Bulgarian system.  A prime example is the pulls and block power jerks.  Either way, I'm pretty satisfied with today's results and look forward to attacking the weights again tomorrow.

RMT D1.W1 (2014MAR16)

A Black Eleiko "Rogue Fitness" Sport Training Bar

Session A:

Snatch Deadlift + Hang Snatch:
20 x bar work
50 x (1+3)2
62.5 x (1+3)2 (8:8:8)
75 x (1+1)3 (6:14:14)
87.5 x (1+1)9 (18:32:32)

Snatch Extension:
100 x (5)3 (15:47:47)

* Notes:

- Back on the saddle and trying my best to get into the groove.  I've decided to forego any Bulgarian approach to training and return to a more moderate (reasonable) program; hence, the Russian Modified Training (RMT) program.  I plan on easing into training, focusing on form/technique, speed, and slowly building my leg strength back to pre-injury weights of 185kg-200kg.  Hopefully, with this approach, I can regain the momentum that I had lost after my bicep/shoulder injury.  I'll keep you posted on my progress.

Session B:

Back Squat:
20 x bar work
55 x 5
75 x 5
90 x 5
105 x 5 (5:5:52)
120 x 5 (5:10:57)
125 x 5 (5:15:62)
130 x 5 (5:20:67)

Push Press:
20 x bar work
50 x (5)2
60 x 5 (5:25:72)
70 x 5 (5:30:77)
80 x (1)5 (5:35:82)
85 x (1)5 (5:40:87)
90 x (1)5 (5:45:92)

* Notes:

- Tough second session as the back squats felt like a metric-ton!  My knees are completely crushed and I think the use of altered shoes increasing heel height is the culprit.  As such, I've decided to break out a new pair of Nike Romaleos and return to a factory heel height.  Hopefully, this will address and correct my knee problems.