2014MAY31 (BUL D6.W9) * DELOAD

363lb (165kg) Front Squat

Front Squat:
121 (55) x 5
165 (75) x 3
209 (95) x 3 (3:3:355)
253 (115) x 1 (1:4:356)
231 (105) x 3 (3:7:359)
275 (125) x 1 (1:8:360)
253 (115) x 3 (3:11:363)
297 (135) x 1 (1:12:364)
275 (125) x 3 (3:15:367)
319 (145) x 1 (1:16:368)
297 (135) x 3 (3:19:371)
341 (155) x 1 (1:20:372)
319 (145) x 3 (3:23:375)
363 (165) x 1 (1:24:376) * dmax

Clean + Split Jerk:
121 (55) x (1+1)5
165 (75) x (1+1)3 (6:30:382)
209 (95) x (1+1)2 (4:34:386)
253 (115) x (1+1)2 (4:38:390)
264 (120) x (1+1)1 (2:40:392)
275 (125) x (1+1)1 (2:42:394) * dmax

* Notes:

- Feeling very gummy today in the legs and low back.  I went out to CrossFit Manhattan Kansas to lift with my friends Gregg, Phil, and Javiar and the workout went fairly well, after what seemed like a long warm up period (mainly due to the constant calculation of weights from pounds to kilos).  Nevertheless, I ended the week with a 363lbs (165kg) front squat -- 5kg shy of my current best.  Additionally, I played around with some clean and jerks that felt okay, but I noticed the soreness in my legs and decided to call it quits at 275lbs (125kg).  I'm looking forward to taking tomorrow off from the platform and just resting!

2014MAY30 (BUL D5.W9) * DELOAD

130kg Snatch Recovery

Snatch Recovery:
20 x bar work
45 x 3
55 x 3
65 x 3
75 x 2
85 x (1)2 (2:2:300)
95 x (1)2 (2:4:302)
105 x 1 (1:5:303)
110 x 1 (1:6:304)
115 x 1 (1:7:305)
120 x 1 (1:8:306)
125 x 1 (1:9:307)
130 x 1 (1:10:308)
135 x (F)2 (2:12:310)
115 x (2)3 (6:18:316)

Reverse Hyper:
50 x 12 * strap
100 x (12)3 (36:54:352)

* Notes:

- Dog ass tired from a lack of quality sleep.  Restless leg syndrome kept me up until 1:00 a.m. and then my little girl decided a 2:00 a.m. wake up call was in order, so I'm dragging much ass today.  Regardless, I manned up and squeezed out a 130kg snatch recovery -- hurt like hell but it matched my previous best.  Afterwards, I decided on a few doubles at 115kg and ended with some reverse hypers to help stretch out my low back.  All in all, a great day considering the crazy night.

2014MAY29 (BUL D4.W9) * DELOAD

140kg Clean Recovery + Split Jerk

Clean Recovery + Split Jerk:
20 x bar work
55 x (1+1)5
65 x (1+1)3
75 x (1+1)2
85 x (1+1)2 (4:4:216)
95 x (1+1)1 (2:6:218)
100 x (1+1)1 (2:8:220)
105 x (1+1)1 (2:10:222)
110 x (1+1)1 (2:12:224)
100 x (1+1)1 (2:14:226)
110 x (1+1)1 (2:16:228)
120 x (1+1)1 (2:18:230)
130 x (1+1)1 (2:20:232)
120 x (1+1)1 (2:22:234)
125 x (1+1)1 (2:24:236)
135 x (1+1)1 (2:26:238)
140 x (1+1)1 (2:28:240) * dmax
120 x (1+1)1 (2:30:242)
125 x (1+1)1 (2:32:244)
130 x (1+1)1 (2:34:246)
110 x (1+1)2 (4:38:250)
115 x (1+1)2 (4:42:254)
120 x (1+1)2 (4:46:258)
125 x (1+1)2 (4:50:262)

Reverse Hyper:
50 x 12 * roller
100 x (12)3 (36:86:298) * dmax

* Notes:

- Tired and tight but I still managed to get up to 140kg in the clean recovery complex -- just 5kg shy of my best.  In retrospect this is great, considering I felt like hell on the platform today.  The jerks felt relatively easy but standing the weights up out of the hole was a completely different story.  Next week, I'll consider focusing more on the squats by possibly doing double or triple squats prior to a jerk -- maybe this will help?  All the work on the reverse hyper has been generally for conditioning and decompression of the spine -- nothing too crazy.

2014MAY28 (BUL D3.W9) * DELOAD

120kg Snatch!

Hang Snatch:
20 x bar work * no ft. movement
45 x (3)2 (6:6:119)
55 x (3)2 (6:12:125)
65 x 2 (2:14:127)
75 x 2 (2:16:129) * dmax

Snatch:
85 x 1 (1:17:130) * no ft. movement
85 x (F)2 (2:19:132)
65 x (1)2 (2:21:134)
75 x (1)2 (2:23:136)
85 x F (1:24:137)
85 x (1)2 (2:26:139)
95 x (1)2 (2:28:141)
100 x 1 (1:29:142)
105 x 1 (1:30:143)
110 x 1 (1:31:144)
115 x (F)2 (2:33:146)
95 x F (1:34:147)
95 x (1)2 (2:36:149)
100 x (1)2 (2:38:151)
105 x (1)2 (2:40:153)
110 x (1)2 (2:42:155)
115 x F (1:43:156)
115 x (1)2 (2:45:158)
120 x 1 (1:46:159) * dmax
120 x (F)3 (3:49:162)
100 x (1)2 (2:51:164) * power

Reverse Hyper:
80 x 12 (12:63:176) * strap
100 x (12)3 (36:99:212)

* Notes:

- Tired and sluggish.  I got my ass handed to me on the platform today by the kilos.  The hang snatches felt fast initially but once I switched to pulling from the floor everything changed for the worse.  The weights seemed very heavy off the floor, which also made my third pull even more labored.  Not sure what went wrong today but thankfully it's a deload week.  Regardless, I did squeeze out a 120kg snatch!  I'll be back tomorrow for another battle.  Until then, it's time to rest, eat, recoupe and reevaluate my strategy.

2014MAY27 (BUL D2.W9) * DELOAD

125kg Power Clean + Split Jerk

Power Clean + Split Jerk:

20 x bar work * no ft movement

55 x (1+1)5

65 x (1+1)3

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

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

95 x (1+1)2 (4:12:12)

105 x (1+1)2 (4:16:16)

115 x (1+1)2 (4:20:20)

120 x (1+1)2 (4:24:24)

125 x (1+1)2 (4:28:28) * dmax

110 x (1+1)2 (4:32:32)

115 x (1+1)2 (4:36:36)

120 x (1+1)2 (4:40:40)

125 x (F)2 (2:42:42)

115 x (1+1)2 (4:46:46)

120 x (1+1)2 (4:50:50)

Clean Extension:

120 x 3 (3:53:53)

130 x 3 (3:56:56)

140 x (3)3 (9:65:65) * dmax

Reverse Hyper:

80 x 12 (12:77:77) * roller

100 x (12)3 (36:113:113) * dmax

* Notes:

- Felt rather sluggish today and had difficulty in timing my pull/catch.  I went with power cleans to help auto regulate the deload and focus on finishing my pull.  The 125kg during the first wave wasn't too difficult but it was slow; therefore, I decided to drop 15kg and wave back up.  Unfortunately, the results weren't positive and I felt slower and slower.  In retrospect, I should have done some hang clean + split jerks for a warm up -- with foot movement before I transistioned into full power cleans.  Nevertheless, this workout is over and is a lesson learned -- next time!

- On another note, I used my older model Eleiko training bar today.  All I can say is that I'm in love.  This bar is one of a kind!  Big thanks to Javiar SanJuan who was gracious enough to trade me this bar for my WerkSan training bar.  I love it!

2014MAY26 (BUL D1.W9) * DELOAD

Rest:

- Took a day off to spend with the family and clean out our garage -- consider today an active day of rest as I had to move a mountain of clothes, furniture, etc...  I'll start back up tomorrow.

2014MAY25 (BUL D7.W8)

130kg Snatch Recovery!

Snatch Recovery:
20 x bar work
45 x (1)5
55 x (1)3
65 x (1)3
75 x (1)3
85 x (1)3 (3:3:589)
90 x (1)3 (3:6:592)
95 x (1)3 (3:9:595)
100 x (1)3 (3:12:598)
105 x 1 (1:13:599)
110 x 1 (1:14:600)
115 x 1 (1:15:601)
120 x 1 (1:16:602)
125 x 1 (1:17:603)
130 x 1 (1:18:604) * dmax
135 x F (1:19:605)
115 x (1)6 (6:25:611)

Reverse Hyper:
50 x 12 * roller
100 x (12)3 (36:61:647) * dmax

* Notes:

- Great ender for the week.  130kg snatch recovery -- first time trying it out and I'm in love.  It's reminiscent of an Anderson style overhead squat and it feels 100% better than a snatch balance.  I'll keep this in my training protocol for a month and see if it helps with my snatch progression.

2014MAY24 (BUL D6.W8)

170kg Front Squat!

Front Squat:
20 x bar work
60 x 5
90 x 2
110 x 1 (1:1:517)
100 x 2
120 x 1 (1:2:518)
110 x 2 (2:4:520)
130 x 1 (1:5:521)
120 x 2 (2:7:523)
140 x 1 (1:8:524)
130 x 2 (2:10:526)
150 x 1 (1:11:527)
140 x 2 (2:13:529)
160 x 1 (1:14:530)
150 x 2 (2:16:532)
170 x 1 (1:17:533) * dmax
150 x (1)6 (6:23:539)

Reverse Hyper:
70 x 12 * roller
90 x 12 (12:35:551)
110 x 12 (12:47:563)
130 x 12 (12:59:575)
150 x 12 (12:71:586)

* Notes:

- Front squat PR of 170kg -- need I say more?  I honestly believe that the work on the reverse hyper is helping dramatically!  Let's see how far I can go in the next month.  Looking forward to the deload starting tomorrow.

2014MAY23 (BUL D5.W8)

107.5kg Power Snatch

Hang Power Snatch:
20 x bar work
55 x (2)4

Power Snatch:
65 x 1
70 x 1 (1:1:444)
75 x 1 (1:2:445)
80 x 1 (1:3:446)
85 x 1 (1:4:447)
90 x 1 (1:5:448)
95 x 1 (1:6:449)
100 x 1 (1:7:450)
105 x 1 (1:8:451)
97.5 x 1 (1:9:452)
102.5 x 1 (1:10:453)
107.5 x 1 (1:11:454)
100 x 1 (1:12:455)
105 x 1 (1:13:456)
110 x (F)2 (2:15:458)
90 x (1)2 (2:17:460)
95 x (1)2 (2:19:462)
100 x (1)2 (2:21:464)
105 x (1)2 (2:23:466)
110 x (1)2 (2:25:468) * dmax
115 x (F)2 (2:27:470)

Snatch:
75 x (1)2 (2:29:472) * 3 sec hold in catch
80 x (1)2 (2:31:474)
85 x (1)2 (2:33:476)
90 x (1)2 (2:36:478)
92.5 x (1)2 (2:38:480) * dmax

Reverse Hyper:
40 x 12 * strap
90 x 12 (12:50:492)
120 x 12 (12:62:504)
140 x 12 (12:74:516)

* Notes:

- Beat up and broke apart.  Very slow today and just not moving as smoothly and efficiently.  Pulling from the floor needs to become more commonplace and the incorporation of pulls will start next week.  I felt rather sluggish from the floor and my turnover seemed forced; instead of, being crisp and automatic.  I definitely feel as though I've lost the big "punch" I had in the second pull prior to my shoulder/bicep injury and I think the pulls will help.

- Snatches after the power snatches were done to focus on receiving the bar with elbows internally rotated along with lifting my shoulder blades; hence, causing my head to tilt forward.  This felt extremely stable, but odd -- I'm sure it will take some time.  Further, I wanted to become a little more comfortable in the receiving position, so I decided to hold the snatch for 3-4 seconds before standing it up.  The weights used (85-92.5kg) was perfect, as it gave me enough resistance to properly manipulate myself and become accustom to the new overhead position.

2014MAY22 (BUL D4.W8)

145kg Clean Recovery + Split Jerk

Clean Recovery + Split Jerk:
20 x bar work
55 x (1+1)5
65 x (1+1)2
75 x (1+1)2
85 x (1+1)2
95 x (1+1)1 (2:2:339)
90 x (1+1)1 (2:4:341)
100 x (1+1)1 (2:6:343)
95 x (1+1)1 (2:8:345)
105 x (1+1)1 (2:10:347)
100 x (1+1)1 (2:12:349)
110 x (1+1)1 (2:14:351)
105 x (1+1)1 (2:16:353)
115 x (1+1)1 (2:18:355)
110 x (1+1)1 (2:20:357)
120 x (1+1)1 (2:22:359)
115 x (1+1)1 (2:24:361)
125 x (1+1)1 (2:26:363)
120 x (1+1)1 (2:28:365)
130 x (1+1)1 (2:30:267)
125 x (1+1)1 (2:32:369)
135 x (1+1)1 (2:34:371)
130 x (1+1)1 (2:36:373)
140 x (1+1)1 (2:38:375)
135 x (1+1)1 (2:40:377)
145 x (1+1)1 (2:42:379) * dmax
140 x (1+1)1 (2:44:381)
150 x (1+F)2 (4:48:385)
130 x (1+1)4 (8:56:393)
90 x (1+1)2 (4:60:395)

Reverser Hyper:
60 x 12 * roller
80 x 12 (12:72:407)
100 x 12 (12:84:419)
110 x 12 (12:96:431)
120 x 12 (12:108:443) * dmax

* Notes:

- Superb day on the platform considering my legs feel like peanut-butter was injected into them; however, after a little voodoo flossing they came around.  I worked on trying to internally rotate my elbows and lift my shoulders with the jerk, surprisingly it made the jerk much more stable.  (I can hardly wait to try it out on the snatches!)  As a result, I nailed a new PR of 145kg today and nearly missed 150kg.  Soon...very soon!

2014MAY21 (BUL D3.W8)

120kg Block Snatch

Hang Snatch:
20 x bar work * ft. movement
55 x (1)10
65 x (2)2 (4:4:258)
75 x (2)2 (4:8:262)
80 x F (1:9:263)
80 x (1)2 (2:11:265)
85 x (1)2 (2:13:267)
90 x (1)2 (2:15:269)
95 x (1)2 (2:17:271)
100 x F (1:18:272)
100 x (1)2 (2:20:274) * dmax

6" Block Snatch:
100 x 1 (1:21:275) * ft. movement
105 x 1 (1:22:276)
110 x 1 (1:23:277)
115 x 1 (1:24:278) * no ft. movement
120 x (F)2 (2:26:280)
100 x 1 (1:27:281)
105 x 1 (1:28:282)
110 x 1 (1:29:283)
115 x (F)2 (2:31:285)
95 x 1 (1:32:286)
100 x 1 (1:33:287)
105 x 1 (1:34:288)
110 x 1 (1:35:289)
115 x F (1:36:290)
115 x 1 (1:37:291)
117.5 x F (1:38:291)
117.5 x 1 (1:40:292)
120 x 1 (1:41:293) * dmax
122.5 x (F)2 (2:43:295)

6" Block Power Snatch:
90 x 1 (1:44:296) * no ft. movement
95 x 1 (1:45:297)
100 x 1 (1:46:298)
105 x 1 (1:47:299) * dmax
110 x (F)2 (2:49:301)

Reverse Hyper:
50 x 12 * strap
90 x 12 (12:61:313)
120 x (12)2 (24:85:337) * dmax

2014MAY20 (BUL D2.W8)

135kg Block Clean + Split Jerk

Hang Clean + Split Jerk:
20 x bar work * no hook grip/no foot movement
55 x (1+1)8
65 x (1+1)2 (4:4:132)
75 x (1+1)2 (4:8:136)
85 x (1+1)2 (4:12:140)
95 x (1+1)2 (4:16:144)

12" Block Clean + Split Jerk:
105 x (1+1)5 (10:26:154) * no foot movement
112.5 x (1+1)4 (8:34:162)
120 x (1+1)3 (6:40:168)
127.5 x (1+1)2 (4:44:172)
135 x (1+1)1 (2:46:174) * dmax
110 x (1+1)4 (8:54:182)
117.5 x (1+1)3 (6:60:188)
125 x (1+1)2 (4:64:192)
132.5 x (1+1)1 (2:66:194)
115 x (1+1)3 (6:72:200)
122.5 x (1+1)2 (4:76:204)
130 x (1+1)1 (2:78:206)

Reverse Hyper:
50 x 12 * roller
70 x 12
90 x 12 (12:90:218)
110 x 12 (12:102:230)
120 x 12 (12:114:242)
130 x 12 (12:126:254)

* Notes:

- Amazing that I finished today workout without a miss.  I felt extremely slow and sluggish under the bar.  Plus, I didn't feel very secure with the weight overhead as my shoulder was acting a little wonky.  Nevertheless, I got in plenty of volume and managed to successfully clean and jerk 135kg -- it was ugly but a successful lift.

2014MAY19 (BUL D1.W8)

115kg Block Power Snatch!

Hang Snatch:
20 x bar work * ft. movement
55 x (2)5 (10:10:10)
65 x (2)2 (4:14:14)
75 x (2)2 (4:18:18)
85 x (2)2 (4:22:22) * dmax

12" Block Power Snatch:
95 x (1)5 (5:27:27) * no ft. movement
100 x (1)4 (4:31:31)
105 x (1)3 (3:34:34)
110 x (1)2 (2:36:36)
115 x (1)1 (1:37:37) * dmax
97.5 x (1)4 (4:41:41)
102.5 x (1)3 (3:44:44)
107.5 x (1)2 (2:46:46)
112.5 x (1)1 (1:47:47)
117.5 x (F)2 (2:49:49)
100 x (1)3 (3:52:52)
105 x (1)2 (2:54:54)
110 x (1)1 (1:55:55)
112.5 x (1)1 (1:56:56)
115 x (F)2 (2:58:58)
102.5 x (1)2 (2:60:60)
107.5 x (1)1 (1:61:61)
112.5 x (1)1 (1:62:62)
117.5 x (F)3 (3:65:65)
105 x (F)3 (3:68:68)

Reverse Hyper:
50 x 12 * roller
70 x 12 (12:80:80)
90 x 12 (12:92:92)
110 x (12)3 (36:128:128) * dmax

* Notes:

- Decent workout.  Managed to block power snatch 115kg and nearly made 117.5kg!  It will come in due time.  I had a few repetitions that felt absolutely perfect - fast, solid, aggressive, snappy, crisp, and powerful; hopefully, I'll have more like those in the future.  Very high volume day with 68 repetitions above 60% with the snatches alone.  The reverse hyper is MONEY!  Love it.  I feel fresh, tall, and decompressed!

2014MAY18 (BUL D7.W7)

Rest:

- Decided to take a day off -- not because I was tired or burnt out; but soley for the purpose of giving myself some planned rest days in hopes of thwarting off any potential for "dark times".  It didn't work well, because I feel absolutely horrible today.  I'm sore, tired, aggravated, and, most of all, antsy.  I want to train!

2014MAY17 (BUL D6.W7)

155kg Front Squat

Front Squat:
20 x bar work
55 x 5
85 x 3
105 x 2 (2:2:295)
125 x 1 (1:3:296)
95 x 3 (3:6:299)
115 x 2 (2:8:301)
135 x 1 (1:9:302)
105 x 3 (3:12:305)
125 x 2 (2:14:307)
145 x 1 (1:15:308)
115 x 3 (3:18:311)
135 x 2 (2:20:313)
155 x 1 (1:21:314) * dmax
125 x 3 (3:24:317)
145 x 2 (2:26:319)
165 x (F)2 (2:28:321)

Tall Block Clean Push Press:
20 x bar work
65 x 3 (3:31:324)
75 x 3 (3:34:327)
85 x 3 (3:37:330)
95 x 3 (3:40:334)
105 x 1/F/F (3:43:337) * dmax
105 x (1)3 (3:47:340)
85 x (2)3 (6:53:346)

Reverse Hyper:
50 x 10 * roller
70 x 10
90 x 10

* Notes:

- Super workout.  Could have finished better with a successful 165kg front squat but it wasn't in the cards today.  I think I completely psyched myself out and failed the lift -- twice!  Nevertheless, a 15kg PR is SOLID!

- Tall block clean push presses were implemented today to focus on a quicker and more aggressive dip/drip -- they were incredibly hard compared to a regular push press.

2014MAY16 (BUL D5.W7)

115kg Block Snatch

12" Block Snatch:
20 x bar work
55 x (1)10
65 x (1)4
75 x (1)2 (2:2:238)
85 x (1)2 (2:4:240)
95 x (1)2 (2:6:242)
105 x 1 (1:7:243)
105 x F (1:8:244)
105 x 1 (1:9:245)
115 x F (1:10:246)
115 x 1 (1:11:247) * dmax
115 x (F)2 (2:13:249)
95 x 2 (2:15:251)
100 x 2 (2:17:253)
105 x F/F (2:19:255)
105 x F/1 (2:21:257)
105 x 1/F (2:23:259)

12" Block Power Snatch:
75 x 1 (1:24:260)
80 x 1 (1:25:261)
85 x 1 (1:26:262)
90 x 1 (1:27:263)
95 x 1 (1:28:264)
100 x 1 (1:29:265)
105 x 1 (1:30:266)
110 x 1 (1:31:267)
115 x F (1:32:268)
115 x 1 (1:33:269) * dmax
120 x F (1:34:270)
100 x 1 (1:35:271) * ft. movement
105 x F (1:36:272)
105 x 1 (1:37:273)

12" Block Snatch:
110 x F (1:38:274)
110 x F (1:39:275) * no ft. movement
110 x F (1:40:276)
110 x 1 (1:41:277)
112.5 x 1 (1:42:278)
115 x 1 (1:43:279) * dmax
117.5 x (F)2 (2:45:281)

12" Block Power Snatch:
95 x 1 (1:46:282)
97.5 x 1 (1:47:283)
100 x 1 (1:48:284)
102.5 x 1 (1:49:285)
105 x 1 (1:50:286)
107.5 x F (1:51:287)
107.5 x 1 (1:52:288)
110 x 1 (1:53:289)
112.5 x F (1:54:290)
112.5 x 1 (1:55:291)
115 x (F)2 (2:57:293)

* Notes:

- A long, grueling struggle today.  It was an epic battle but I didn't fair well.  My snatches have been completely off lately -- forward and lacking a big punch at the top of the second pull and I think it has a lot to do with that stupid abdominal nodule/scar that had me hesitant with being aggressive.  It's lingered for too long.  I need to attack, attack, attack the bar with violence and utter rage!

2014MAY15 (BUL D4.W7)

140kg Clean Recovery + Split Jerk

Clean Recovery + 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)2 (4:4:190)
95 x (1+1)2 (4:8:194)
105 x (1+1)2 (4:12:198)
115 x (1+1)2 (4:16:202)
120 x (1+1)2 (4:20:206)
125 x (1+1)2 (4:24:210)
130 x (1+1)2 (4:28:214)
135 x (1+1)1 (2:30:216)
135 x (1+F)1 (2:32:218) * finger
135 x (1+1)1 (2:34:220)
140 x (1+1)2 (2:38:224) * dmax
120 x (2+1)2 (6:44:230)
122.5 x (2+1)2 (6:50:236)

* Notes:

- An enjoyable and encouraging workout considering I couldn't clean and jerk 140kg yesterday; albeit, not having to clean the weight makes a huge difference, but standing a weight up from a dead stop isn't easy as well.  I got two successful lifts at 140kg and ended the workout once I started feeling slow out of the hole -- plus, my hands were on FIRE!

2014MAY14 (BUL D3.W7)

135kg Block Clean and Jerk

Hang Clean + Split Jerk:
20 x bar work * foot movement + no hook grip
55 x (1+1)6
65 x (1+1)4 (8:8:109)
75 x (1+1)2 (4:12:113)
85 x (1+1)2 (4:16:117)
95 x (1+1)2 (4:20:121) * dmax

12" Block Clean + Split Jerk:
105 x (1+1)2 (4:24:125) * foot movement + hook grip
112.5 x (1+1)2 (4:28:129)
120 x (1+1)2 (4:32:133)
125 x (F)2 (2:34:135)
105 x (1+1)2 (4:38:139) * no foot movement + hook grip
112.5 x (1+1)2 (4:42:143)
120 x (1+1)2 (4:46:147)
127.5 x (1+1)2 (4:50:151)
135 x (1+1)2 (4:54:155) * dmax
142.5 x F (1:55:156)
142.5 x (1+F)1 (2:57:158)
120 x (1+1)2 (4:61:162)
125 x (1+1)2 (4:65:166)
130 x (1+1)2 (4:69:170)
135 x (1+1)2 (4:73:174) * dmax
140 x (F)2 (2:75:176)
120 x (1+1)5 (10:85:186)

* Notes:

- Revealing workout today.  I tried to implement foot movement while doing both hang cleans and block cleans; however, it just doesn't feel right.  Plus, I feel noticably weaker and less powerful in the second pull because I'm concentrating so much on moving my feet.  Once I returned to a no foot movement clean I started feeling strong in the movement again!  So much so, that I was struggling with 125kg but once I switched back to not moving my feet I started taking attempts at 140-142.5kg.  Incredible difference in power!

2014MAY13 (BUL D2.W7)

140kg Front Squat

Front Squat:
20 x bar work
55 x 5
75 x 3
95 x 2 (2:2:43)
115 x 1 (1:3:44)
80 x 3
100 x 2 (2:5:46)
120 x 1 (1:6:47)
85 x 3 (3:9:50)
105 x 2 (2:11:52)
125 x 1 (1:12:53)
90 x 3 (3:15:56)
110 x 2 (2:17:58)
130 x 1 (1:18:59)
95 x 3 (3:21:62)
115 x 2 (2:23:64)
135 x 1 (1:24:65)
100 x 3 (3:27:68)
120 x 2 (2:29:70)
140 x 1 (1:30:71) * dmax

Snatch Push Press:
20 x bar work
55 x (3)2
75 x 3 (3:33:74)
85 x 2 (2:35:76)
90 x 1 (1:36:77)
80 x 3 (3:39:80)
90 x 2 (2:41:82)
95 x 1 (1:42:83)
85 x 3 (3:45:86)
95 x 2 (2:47:88)
100 x 1 (1:48:89)
90 x 3 (3:51:92)
100 x 2 (2:53:94)
105 x 1 (1:54:95)
95 x 3 (3:57:98)
105 x 2 (2:59:100)
110 x 1 (1:60:101) * dmax

* Notes:

- Acceptable workout!  I haven't done a front squat in what seems like ages and they were rather tough in the beginning.  Having a heavy load on your clavicals and shoulders takes some getting use to and I wasn't use to it!  Nevertheless, I played it conservative and made it up to 140kg.  I'm hoping to get up towards 150kg for my front squat workout.

- Snatch grip push presses were easier as the sets progressed because I started becoming more and more aggressive with my dip/drive.  Funny how that works!

2014MAY12 (BUL D1.W7)

120kg Block Snatch

6" Block Power Snatch:
20 x bar work
55 x (3)2
65 x (2)2
75 x (1)2 (2:2:2)
85 x (1)2 (2:4:4)
95 x (1)2 (2:6:6)
105 x 1 (1:7:7)
110 x 1 (1:8:8)
112.5 x F (1:9:9)
112.5 x 1 (1:10:10) * dmax
102.5 x F (1:11:11)
102.5 x 1 (1:12:12)
107.5 x F (1:13:13)
95 x (F)2 (2:15:15)

6" Block Snatch:
75 x (1)2 (2:17:17)
80 x 1 (1:18:18)
85 x 1 (1:19:19)
90 x 1 (1:20:20)
95 x 1 (1:21:21)
100 x 1 (1:22:22)
105 x 1 (1:23:23)
110 x 1 (1:24:24)
115 x 1 (1:25:25)
120 x 1 (1:26:26) * dmax
125 x (F)2 (2:28:28)
115 x (F)2 (2:30:30)
105 x F (1:31:31)
105 x (2)5 (10:41:41)

* Notes:

- Slow, Sluggish, Sore and Soft!  Wasn't the best day on the platform as the power snatches started to falter at 112.5kg and it didn't get any better with a drop in weight to attempt a wave back up.  Instead, the "hesitation and doubt monster" settled in my head and the lifts went to hell.  Therefore, I decided to switch to full snatches and they went surprisingly better -- ending at 120kg for a daily maximum.  125kg was close but I'm still lacking conviction and sleep; so, I'll consider today a success.

BUL D7.W6 (2014MAY10) * YELLOW BRICK ROAD MEET *

Hardware from Onaga -- Best Masters Lifter.

Snatch:
20 x bar work
50 x (1)10
70 x (1)5 (5:5:157)
90 x (1)3 (3:8:160)
110 x (F)3 (3:11:163)
105 x 1 * 1st Attempt (1:12:164)
110 x F * 2nd Attempt (1:13:165)
120 x F * 3rd Attempt (1:14:166)

Clean + Jerk:
20 x bar work
50 x (1)10
70 x (1)5
90 x (1)3 (3:17:169)
100 x 1 (1:18:170)
110 x 1 (1:19:171)
120 x 1 (1:20:172)
125 x 1 (1:21:173)
130 x 1 * 1st Attempt (1:22:174)
137 x 1 * 2nd Attempt (1:23:175)
145 x F * 3rd Attempt (1:24:176)

* Notes:

- Horrible day on the competition platform.  Snatches went to complete hell -- I felt so slow, weak, and forward on my toes!  Initially, I had planned to open at 110kg, but during the warm up phase I decided to drop back to 105kg.  The opener at 105kg was successful, but very ugly.  The second attempt at 110kg was slow and drawn from the platform -- it felt absolutely gummy!  The third snatch attempt at 120kg went faster but was slightly forward and I lost it as well.  PISS!

- The clean and jerks went a lot better which is surprising because I typically have difficulty in the second half of competitions due to getting cold/tight.  Nevertheless, I faired better than the snatches, ending the day at 137kg.  The attempt at 145kg was a complete bomb -- I couldn't even clean it.  What a terrible day!  Regardless, I somehow ended with the best overall lifter in the Masters Division -- how did this happen?

137kg Clean and Jerk.

BUL D6.W6 (2014MAY09)

Rest:

- Planned day of rest due to having a scheduled ultrasound conducted on my abdomen - slightly above my pubis.  This is a result of countless repetitions of bringing my hips aggressively towards the barbell and I feel as if I may have a slight hernia or a cyst.  I'll find out today and hopefully it won't interfer with my participation tomorrow in Onaga.

BUL D5.W6 (2014MAY08)

145kg and 155kg Back Squat / 110kg Push Press

Back Squat:
20 x bar work
55 x 5
85 x 5
105 x 3 (3:3:96)
125 x 1 (1:4:97)
95 x 5 (5:9:102)
115 x 3 (3:12:105)
135 x 1 (1:13:106)
105 x 5 (5:18:111)
125 x 3 (3:21:114)
145 x 1 (1:22:115)
115 x 5 (5:27:120)
135 x 3 (3:30:123)
155 x 1 (1:31:124) * dmax
115 x 10 (10:41:134)

Paused Clean Grip Push Press:
20 x bar work
60 x 3 (3:44:137)
70 x 3 (3:47:140)
80 x 3 (3:50:143)
90 x 3 (3:53:146)
100 x 3 (3:56:149)
110 x F/1/F (3:59:152) * dmax

* Notes:

- Took it relatively easy today; except, I did venture past my planned 100kg push press -- up to 110kg.  It felt like a metric ton!  I definitely need to cut the increase back to 5kg when reaching 100kg in this particular exercise.

- The back squats went well.  I didn't go ultra heavy nor did I push the volume up.  Instead, I maintained some semblance of moderate exertion and capped my efforts at 155kg.  I'll push higher in the coming weeks but since it's my deload week, I opted to staying conservative.

BUL D4.W6 (2014MAY07)

125kg - Doing Work!

6" Block Clean + Split Jerk:

20 x bar work

55 x (1+1)5

65 x (1+1)3

75 x (1+1)2 (4:4:57)

85 x (1+1)2 (4:8:61)

95 x (1+1)2 (4:12:65)

105 x (1+1)2 (4:16:69)

115 x (1+1)2 (4:20:73)

125 x (1+1)2 (4:24:77) * dmax

105 x (1+1)1 (2:26:79)

107.5 x (1+1)1 (2:28:81)

110 x (1+1)1 (2:30:83)

112.5 x (1+1)1 (2:32:85)

115 x (1+1)1 (2:34:87)

117.5 x (1+1)1 (2:36:89)

120 x (1+1)1 (2:38:91)

122.5 x (1+1)1 (2:40:93)

* Notes:

- Simple and quick day on the platform in preparation for Saturday's competition.  Kept the weights relatively light working on technique and form; plus, I didn't want to go extremely heavy as I've been taking a lot of days off and didn't want to subject myself to possible injury.  Great workout today!

BUL D3.W6 (2014MAY06)

Rest:

- Traveling back to Manhattan today, so it's another day of rest.  

BUL D2.W6 (2014MAY05)

385lbs (175kg)!

Back Squat:

45 x bar work

135 x 5

185 x 5

225 x 5

275 x 3 (3:3:3)

315 x 1 (1:4:4)

245 x 5 (5:9:9)

295 x 3 (3:11:11)

345 x 1 (1:12:12)

265 x 5 (5:17:17)

315 x 3 (3:20:20)

365 x 1 (1:21:21)

285 x 5 (5:26:26)

355 x 3 (3:29:29)

385 x 1 (1:30:30) * dmax

275 x 10 (10:40:40)

Snatch Grip Paused Push Press:

45 x 5

125 x 5

155 x 5 (5:45:45)

185 x 3 (3:48:48)

205 x 3 (3:51:51)

215 x 1 (1:52:52)

235 x 1 (1:53:53) * dmax

* Notes:

- Sore and stiff in my lower back but I managed to get thoroughly warmed up, stretched out and the workout went fairly well; however, I did have to use pound plates -- hate it!  Nevertheless, weights were moved and I'm now satisfied with myself.

BUL D1.W6 (2014MAY04)

Rest:

- Sitting in San Antonio after a very long day of traveling.  I'm physically and mentally exhausted but look forward to possibly working out tomorrow.

BUL D7.W5 (2014MAY03)

Rest:

- Travel day.  I'm up extremely early -- 0400 to make a 0610 flight to San Antonio, Texas.  I've planned this rest day to coincide with my day of travel and I'm planning on taking an additional day off tomorrow because air travel typically wears me out.  I plan on resuming my training plan on Monday -- hopefully, I will find a decent gym with even better equipment.

BUL D6.W5 (2014MAY02)

Trying to Make 120kg Routine!

6" Block Snatch:
20 x bar work
55 x (1)10
65 x (1)4
75 x (1)2 (2:2:256)
85 x (1)2 (2:4:258)
95 x (1)2 (2:6:260)
105 x (1)2 (2:8:262)
100 x 1 (1:9:263)
110 x 1 (1:10:264)
105 x 1 (1:11:265)
115 x 1 (1:12:266)
110 x 1 (1:13:267)
120 x F (1:14:268)
120 x 1 (1:15:269) * dmax
115 x (F)2 (2:17:271)
95 x 1 (1:18:272)
102.5 x 1 (1:19:273)
110 x F (1:20:274)
110 x 1 (1:21:275)
117.5 x F (1:22:276)
117.5 x 1 (1:23:277)
125 x (F)2 (2:25:279)
105 x F (1:26:280)
105 x 1 (1:27:281)
110 x F (1:28:282)
110 x 1 (1:29:283)
115 x F (1:30:284) * hands

6" Block Power Snatch:
100 x 2 (2:32:286)
102.5 x 2 (2:34:288)
105 x 2 (2:36:290)
100 x 2 (2:38:292)

* Notes:

- Yesterday's monster squat workout killed me today.  My legs were gone!  Zero power and I felt sluggish and struggling to move under the bar; plus, I'm very hesitant to get aggressive with my hips due to my nagging injury.  Additionally, I tore my hand open again and couldn't continue past 115kg, as indicated by the asterisk.  I'm frustrated.  Nevertheless, I made it up to 120kg, and now it's time to deload.

BUL D5.W5 (2014MAY01)

185kg... a knife fight with a blind monkey...

BANANAS!

Back Squat:
20 x bar work
75 x 5
100 x 4
125 x 3 (3:3:239)
150 x 2 (2:5:241)
175 x 1 (1:6:242)
80 x 5
105 x 4
130 x 3 (3:9:245)
155 x 2 (2:11:247)
180 x 1 (1:12:248)
85 x 5
110 x 4
135 x 3 (3:15:251)
160 x 2 (2:17:253)
185 x 1 (1:18:254) * dmax

* Notes:

- Short workout due to time constraints; plus, I couldn't get into the squat rack until late afternoon, because of a coaching commitment.  Nevertheless, I got up to 185kg but it wasn't easy -- and 18 solid reps to add to my weekly total.  If things go as planned, I should reach close to 300 reps for this week before I head out of town.  The last squat at 185kg was like a knife fight with a blind monkey.  Fucking crazy!