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.