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.

2014AUG11 (UNT D2.W6)

Back Squat (Speed):

20 x bar work

76 x (3)2

96 x (2)10 (20:20:20)

110kg Block Snatch

12" Block Snatch:

20 x bar work

40 x (1)3

50 x (1)3

60 x (1)3

70 x (1)3 (3:23:23)

80 x (1)3 (3:26:26)

90 x (1)2 (2:28:28)

100 x (1)2 (2:30:30) * dmax 1

105 x (M)2 (2:32:32)

95 x 1 (1:33:33)

97.5 x M (1:34:34)

97.5 x 1 (1:35:35)

100 x 1 (1:36:36)

102.5 x 1 (1:37:37)

105 x M (1:38:38)

105 x 1 (1:39:39) * dmax 2

107.5 x (M)2 (2:41:41)

97.5 x 1 (1:42:42)

100 x 1 (1:43:43)

102.5 x M (1:44:44)

102.5 x 1 (1:45:45)

105 x M (1:46:46)

105 x 1 (1:47:47)

107.5 x 1 (1:48:48)

110 x M (1:49:49)

110 x 1 (1:50:50) = 113 * dmax 3

12" Block Power Snatch:

90 x (1)10 (10:60:60)

Reverse Hyper (Strap):

48 x (20)3 (60:120:120)

* Notes:

- Legs are feeling better after yesterday's rest and recuperation day.  Back squats felt relatively light and were great to help open up the legs and get them firing properly.  The block snatches were a struggle due to the focus (or lack of focus) on foot movement.  I'm still trying to coordinate the foot movement with the turnover of the wrists -- it's not an easy thing to do for me.  Nevertheless, I somehow managed to get up to 110kg and finished the session with 10 block power snatches at 90kg.

2014AUG10 (UNT D1.W6)

Rest:

- A well overdue day of rest.  My legs feel extremely sticky/gummy and sore to the bone.  I spent most of the day resting, napping, and stretching.

2014AUG09 (UNT D7.W5)

Back Squat:
20 x bar work
57.5 x (3)2
77.5 x (3)2
97.5 x 3
117.5 x 3 (3:3:557)
137.5 x 3 (3:6:560)
157.5 x 3 (3:9:563)
177.5 x 3/M (3:12:566) = 192 * dmax
155.5 x 5/4/3/2/1 (15:27:581) @ 80%

177.5kg x 3/M Back Squat

Reverse Hyper (Roller):
96 x (20)3 (60:87:621)

* Notes:

- Feeling run down, so I decided to cut the workout short.  I only did the squat portion of the workout and left the push press/overhead movements for another day.  I missed my goal of 177.5kg x 4 but considering the level of sorness in my legs, I'm fairly pleased with the outcome.  I'll get it next time.

2014AUG08 (UNT D6.W5)

Back Squat (Speed):
20 x bar work
77.5 x (3)2
97.5 x 3
117.5 x (2)10 (20:20:498)

Power Snatch:
20 x bar work
40 x (3)2
55 x 3
70 x 2 (2:22:500)
85 x 2 (2:24:502)
100 x 1 (1:25:503)
110 x 1 (1:26:504) = 113 * dmax
90 x 1 (1:27:505)
100 x 1 (1:28:506)
105 x 1 (1:29:507)
95 x 1 (1:30:508)
100 x 1 (1:31:509)
105 x 1 (1:32:510)
100 x 1 (1:33:511)
105 x 1 (1:34:512)
110 x (M)2 (2:36:514)

110kg Power Snatch

Reverse Hyper (Strap):
70.5 x (20)2 (40:76:554)

* Notes:

- Thoroughly exhausted with zero "legs" today.  Yesterday's monsterous back squat workout took a huge toll on my legs -- they feel absolutely dead sore.  The back squats (speed) from today helped slightly but the tightness remains, which carried over to my power snatches.  I just didn't have any "umph" and "pow" to drive the bar up aggressively.  Further, the whole foot movement played a Jedi mind trip on me and I couldn't get anything timed correctly.  I'm going to return to block work starting next week to get some remedial lifts done to help correct/address this issue.

2014AUG07 (UNT D5.W5)

175kg x 4 Back Squat

Back Squat:
20 x bar work
75 x (3)2
95 x 3
115 x 3
135 x 3 (3:3:345)
155 x 3 (3:6:348)
175 x 4 (4:10:352) = 196 * dmax
159 x 5/4/3/2/1 (15:25:377) @ 80%

122.5kg Push Press

Push Press:
20 x bar work
55 x 3
70 x 2
85 x 2 (2:27:379)
100 x 1 (1:28:380)
115 x 1 (1:29:381)
122.5 x M (1:30:382)
122.5 x 1 (1:31:383) = 125 * dmax
125 x (M)2 (2:33:385)
102 x 5/4/3/2/1 (15:48:400) @ 80%

Reverse Hyper (Strap):
100 x (20)3 (60:108:460)

Push Press Dip/Drive:
120 x 5 (5:113:465)
130 x 5 (5:118:473)
140 x 5 (5:123:478)

* Notes:

- Super back squat workout, lackluster push press workout.  I'm stalling in the push press and I think a change is in order.  Instead of trying to establish a PR, I'm going to focus on more volume to see if it helps me get over this 120-125kg hurdle.

2014AUG06 (UNT D4.W5)

Back Squat (Speed):

20 x bar work
76 x (3)2
96 x (3)10 (30:30:253)

135kg Power Clean

Power Clean:
20 x bar work
40 x 4
50 x 3
60 x 2
70 x 2
80 x 2
90 x 1 (1:31:254)
100 x 1 (1:32:255)
110 x 1 (1:33:256)
120 x 1 (1:34:257)
130 x 1 (1:35:258) * dmax 1
140 x (M)3 (3:38:261)
110 x 1 (1:39:262)
117.5 x 1 (1:40:263)
125 x 1 (1:41:264)
130 x 1 (1:42:265) * dmax 2
135 x (M)2 (2:44:267)
110 x 1 (1:45:268)
115 x 1 (1:46:269)
120 x 1 (1:47:270)
125 x 1 (1:48:271)
130 x 1 (1:49:272)
135 x 1 (1:50:273) = 139 * dmax 3 * PR
113 x 5 (5:55:278) @ 80%
120 x 3 (3:58:281) @ 85%
127 x 1 (1:59:282) @ 90%

Reverse Hyper (Roller):
48 x (20)3 (60:119:342)

* Notes:

- Not a bad workout because I established a new power clean PR of 135kg.  Slowly, I'm chipping away to 140kg.  Back squats felt great; however, the first initial squats had my legs streaming but they loosened up quickly and I was able to move fast with the 96kg for triples.

2014AUG05 (UNT D3.W5)

172.5kg x 4 Back Squat

Back Squat:

20 x bar work
72.5 x (3)2
92.5 x 3
112.5 x 3
132.5 x 3 (3:3:116)
152.5 x 3 (3:6:119)
172.5 x 4 (4:10:123) = 192 * dmax
155.5 x 5/4/3/2/1 (15:25:138) @ 80%

125kg Push Press

Push Press:
20 x bar work
55 x 3
65 x 3
75 x 2
85 x 2 (2:27:140)
95 x 1 (1:28:141)
105 x 1 (1:29:142)
112.5 x 1 (1:30:143)
120 x 1 (1:31:144)
125 x 1 (1:32:145) = 128 * dmax
127.5 x (M)2 (2:34:147)
104.5 x 5/4/3/2/1 (15:49:163) @ 80%

Reverse Hyper (Roller):
96 x (20)3 (60:109:223)

* Notes:

- Thought seriously about taking a day off but decided to push and was rewarded with 172.5kg x 4 back squat.  Push presses were a struggle after 120kg and the successful attempt at 125kg was a grinder!  Videos aren't uploading via blogger anymore, so I'm dead in the water with video footage to upload until I can figure out what the hell is going wrong.

2014AUG04 (UNT D2.W5)

Back Squat (Speed):

20 x bar work
75 x (3)2
95 x 3 (3:3:112)
114 x (2)10 (20:23:132)

125kg Deficit Banded Snatch Pull

3" Deficit Banded Snatch Pull:
60 x 3 * purple
80 x 3
100 x 3 (3:26:135)
110 x 3 (3:29:138)
120 x 3 (3:32:141)
125 x 3 (3:35:144) = 136 * dmax
111 x (3)3 (9:44:153) @ 80%

Reverse Hyper (Roller):
68.5 x (20)2 (40:84:193)

Reverse Hyper Leg Curl:
60 x (20)2 (40:124:133)

* Notes:

- Ultra fast and light workout.  For some reason, I'm unable to upload any of the video that captured today's lifts.  I'll attempt again later; but, for now, today's workout was a breeze.  I'm thoroughly enjoying the deficit banded pulls for the shear novelty in the movement -- hopefully it will help with the classic lifts.

2014AUG03 (UNT D1.W5)

170kg x 4 Back Squat

Back Squat:
20 x bar work
70 x (3)2
90 x 3
110 x 3
130 x 3 (3:3:3)
150 x 3 (3:6:6)
170 x 3 (3:9:9) = 190 * dmax
154 x 5/4/3/2/1 (15:24:24) @ 80%

120kg Push Press

Push Press:
20 x bar work
52.5 x 4
62.5 x 3
72.5 x 2
82.5 x 2 (2:26:26)
92.5 x 1 (1:27:27)
102.5 x 1 (1:28:28)
110 x 1 (1:29:29)
117.5 x M (1:30:30)
117.5 x 1 (1:31:31)
120 x 1 (1:32:32) = 123 * dmax
122.5 x (M)2 (2:34:34)
100.5 x 5/4/3/2/1 (15:49:49) @ 80%

Reverse Hyper (Strap):
95 x (20)3 (60:109:109)

* Notes:

- TIGHT!  Extremly tight and tired from yesterday's workout -- the bands completely destroyed my upper back; yet, like an idiot, I pushed forward with today's back squats -- managing to clear 170kg x 4.  I'm very pleased; however, the push presses were an abomination.  120kg felt like a metric-shit-ton because my legs and upper back were completely smoked!

2014AUG02 (UNT D7.W4)

Back Squat (Speed):

20 x bar work
75 x (3)2
93.5 x (3)10 (30:30:797)

140kg Deficit Banded Clean Pull

3" Deficit Banded Clean Pull:
70 x 3 * purple
90 x 3
110 x 3 (3:33:800)
130 x 3 (3:36:803)
135 x 3 (3:39:806)
140 x 3 (3:42:809) = 152 * dmax
123 x (3)3 (9:51:818) @ 80%

Reverse Hyper:
47 x (20)3 (60:111:878) * strap

* Notes:

- Very quick and relatively easy squat workout focusing on speed of movement and efficiency in technique.  3" deficit banded clean pulls were a challenge and really tested my lower back strength.  Felt extremely tight but the reverse hyper along with some traction has got me squared away.

2014AUG01 (UNT D6.W4)

167.5kg x 4 Back Squat

Back Squat:
20 x bar work
67.5 x (3)2
87.5 x 3
107.5 x 3
127.5 x 3 (3:3:652)
147.5 x 3 (3:6:655)
167.5 x 4 (4:10:659) = 187 * dmax
142.5 x (5)4 (20:30:679) @ 75%

120kg Push Press

Push Press:
20 x bar work
50 x 4
60 x 3
70 x 2
80 x 2 (2:32:681)
90 x 1 (1:33:682)
100 x 1 (1:34:683)
110 x 1 (1:35:684)
120 x 1 (1:36:685) = 123 * dmax
130 x (M)8 (8:44:693)
95 x 5 (5:49:698) @ 75%
100 x 4 (4:53:702) @ 80%
106.5 x 3 (3:56:705) @ 85%
112.5 x 2 (2:58:707) @ 90%

Reverse Hyper:
93.5 x (20)3 (60:118:767) * roller

* Notes:

- Amazing what a solid night of sleep can do for you physically and mentally.  I was intending on taking a day off but decided to push because I felt so great after a restful night of sleep.  I drilled 167.5kg x 4 in the back squat with relative ease and the 120kg push press was even easier.  However, I got a little ambitious with the push presses and tried to make a 10kg jump to 130kg -- not a good idea.  Next time, I'll shoot for a 5kg, 2.5kg, and 1kg jump to hopefully establish a new PR, because 120kg was so damn easy!!!