2014OCT16 (UNT D5.W15)

Power Snatch:
20 x bar work
40 x (1)3
50 x (1)3
60 x (1)2
70 x (1)2 (2:2:72)
80 x (1)2 (2:4:74)
90 x (1)2 (2:6:76)
100 x M (1:7:77)
100 x 1 (1:8:78) = 103 * dmax 1
105 x (M)2 (2:10:80)
90 x (1)2 (2:12:82)
95 x (1)2 (2:14:84)
100 x 1 (1:15:85)
102.5 x 1 (1:16:86)
105 x 1 (1:17:87)
107.5 x 1 (1:18:88) = 110 * dmax 2
110 x (M)2 (2:20:90)

107.5kg Power Snatch

* Notes:

- Felt horrible on the platform today.  Late day workout after packing all day long makes for a crappy workout.

2014OCT15 (UNT D4.W15)

Front Squat:

45 x 5

65 x (5)2

85 x (3)2

105 x 3 (3:3:53)

125 x 3 (3:6:56)

145 x 3 (3:9:59)

155 x 2 (2:11:61)

165 x 1 (1:12:62) = 169 * dmax

137 x (2)4 (8:20:70) @ 80%

165kg Front Squat

Reverse Hyper (Roller):

50 x 20

85 x (20)2

* Notes:

- Moved fairly well after a day of rest but my low back is still causing me a lot of grief and trouble.  Very tender under load -- like I've pinched a nerve and this causes a lot of reservation in attacking the bar.  Strangely, it's mainly when I'm squatting and doesn't present itself when I'm power cleaning or power snatching.

2014OCT14 (UNT D3.W.15)

Rest:

- I wanted to workout but time wouldn't allow for it, so I took a day off -- boo!

2014OCT13 (UNT D2.W15)

Power Clean + Power Jerk:
20 x bar work
47.5 x (1+1)5
57.5 x (1+1)3
67.5 x (1+1)2
77.5 x (1+1)2
87.5 x (1+1)2
97.5 x (1+1)2 (4:4:24)
107.5 x (1+1)1 (2:6:26)
117.5 x (1+1)1 (2:8:28)
127.5 x (1+1)1 (2:10:30)
132.5 x (1+1)1 (2:12:32)
137.5 x (1+1)1 (2:14:34)
142.5 x (1+M)1 (2:16:36)
145 x (1+1)1 (2:18:38) = 149 * dmax * PR
147.5 x (M)2 (2:20:40)
121 x (1+1)1 (2:22:42) @ 80%
125 x (1+1)1 (2:24:44)
129 x (1+1)1 (2:26:46)
133 x (1+1)1 (2:28:48)
137 x (1+1)1 (2:30:50)

145kg Power Clean + Power Jerk

* Notes:

- Very pleased with the new PR of 145kg!

2014OCT12 (UNT D1.W15)

Front Squat:

20 x bar work

60 x (5)2

80 x (3)2

100 x 3 (3:3:3)

120 x 3 (3:6:6)

140 x 3 (3:9:9)

150 x 2 (2:11:11)

160 x 1 (1:12:12) = 164 * dmax

133 x (2)4 (8:20:20) @ 80%

160kg Front Squat

Reverse Hyper (Roller):

50 x 20

82 x (20)2

* Notes:

- Late morning workout due to packing of the house but it ended on a positive note with a fairly easy 160kg front squat.  Happy!

2014OCT11 (UNT D7.W14)

Rest:

- Required rest day on the account of having another garage sale.  Back on the platform tomorrow.

2014OCT10 (UNT D6.W14)

Power Snatch:
20 x bar work
47.5 x (2)3
57.5 x (2)2
67.5 x 2
77.5 x (1)2 (2:2:130)
97.5 x (1)2 (2:4:132)
107.5 x M (1:5:133)
107.5 x 1 (1:6:134) = 110 * dmax 1
117.5 x M (1:7:135)
97.5 x 1 (1:8:136)
101.5 x 1 (1:9:137)
105.5 x 1 (1:10:138)
108.5 x 1 (1:11:139)
111.5 x 1 (1:12:140) = 114 * dmax 2
113.5 x (M)2 (2:14:142)
103.5 x 1 (1:15:143)
106.5 x M (1:16:144)
106.5 x 1 (1:17:145)
110.5 x 1 (1:18:146)

111.5kg Power Snatch

* Notes:

- Quick workout that didn't add up to much; however, I wanted to get something done before taking tomorrow off due to a yard sale.

2014OCT09 (UNT D5.W14)

Front Squat:
20 x bar work
55 x (5)2
75 x (3)2
95 x 3 (3:3:111)
115 x 3 (3:6:114)
135 x 3 (3:9:117)
145 x 2 (2:11:119)
155 x 1 (1:12:120) = 159 * dmax
129 x (2)4 (8:20:128) @ 80%

155kg Front Squat

Reverse Hyper (Roller):
50 x 20
80 x (20)2

* Notes:

- Not the best but definitely not the worst workout.  Front squats feel heavy and I believe it's mostly due to a lack of time under the bar in the front rack position.  It's happened before when I broke away from the front squat for a long period of time; however, it got easier and less painful as I become more accustomed to the movement and positions.  My right knee is still very stiff and my low back starts to cause trouble around 130-150kg, requiring me to become very vigilant and cautious.  Nevertheless, it was an okay day in the squat rack.

2014OCT08 (UNT D4.W14)

Power 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
85 x (1+1)2 (4:4:69)
95 x (1+1)2 (4:8:73)
105 x (1+1)1 (2:10:75)
115 x (1+1)1 (2:12:77)
125 x (1+1)1 (2:14:79)
130 x (1+1)1 (2:16:81)
135 x (1+1)1 (2:18:83) = 139 * dmax 1
113 x (1+1)1 (2:20:85) @ 80%
116 x (1+1)1 (2:22:87)
119 x (1+1)1 (2:24:89)
122 x (1+1)1 (2:26:91)
125 x (1+1)1 (2:28:93)
128 x (1+1)1 (2:30:95)
131 x (1+1)1 (2:32:97)
134 x (1+1)1 (2:34:99)
137 x (1+1)1 (2:36:101) = 141 * dmax 2
140 x M (1:37:102)
141 x (1+M)1 (2:39:104)
142 x (M)3 (3:42:107)
138 x M (1:43:108)

131kg and 134kg Power Clean + Power Jerk

Reverse Hyper (Roller):
50 x 20
70.5 x (20)2

* Notes:

- Not quite as fast and aggressive as I'd like today.  I just didn't have that super explosive punch that I was hoping for; however, I did squeeze out a 1kg increase from my last power clean + power jerk workout.  I'm satisified and tired.  Time to rest.

2014OCT07 (UNT D3.W14)

Back Squat:
20 x bar work
67.5 x (5)2
87.5 x (3)2
107.5 x 3
127.5 x 3 (3:3:47)
147.5 x 3 (3:6:50)
167.5 x 3 (3:9:53) = 182 * dmax
187.5 x (M)2 (2:11:55)

167.5kg x 3 Back Squat

Front Squat:
20 x bar work
50 x 5
70 x 3
90 x 3 (3:14:58)
110 x 3 (3:17:61)
130 x 3 (3:20:64) = 141 * dmax
150 x M (1:21:65)

* Notes:

- Horrible, horrible workout today.  I thought today was going to exceed my expectations; instead, I was completely let down by my performance.  I completely bombed out on the back squats.  I feel like I have zero tonus in my legs, and I believe it may be due to the sleep medication that I'm taking for RLS.  My legs have zero tension around 160kg and the weights become extremely heavy.  I'm frustrated and confused, so I decided to call it quits after my double failed attempts at 187.5kg.  I didn't even do any back off sets; instead, I tried to front squat and that was a complete waste of time.  I bombed out at 150kg with the exact same feeling in my legs.  Pathetic!

2014OCT06 (UNT D2.W14)

Power Snatch:
20 x bar work
40 x 3
45 x (2)2
55 x (1)2
65 x (1)2
75 x (1)2 (2:2:23)
85 x (1)2 (2:4:25)
95 x (1)2 (2:6:27)
105 x 1 (1:7:28)
110 x 1 (1:8:29) = 113 * dmax 1
115 x (M)2 (2:10:31)

100 x 1 (1:11:32)
102.5 x 1 (1:12:33)
105 x 1 (1:13:24)
107.5 x 1 (1:14:25)
110 x 1 (1:15:26)
111.5 x 1 (1:16:27)
113 x 1 (1:17:28)
114.5 x 1 (1:18:29)
116 x 1 (1:19:30) = 119 * dmax 2
117.5 x M (1:20:31)

116kg Power Snatch

100 x 1 (1:21:32)
101.5 x 1 (1:22:33)
103 x 1 (1:23:34)
104.5 x 1 (1:24:35)
106 x 1 (1:25:36)
107.5 x 1 (1:26:37)
109 x 1 (1:27:38)
110.5 x 1 (1:28:39)
113 x 1 (1:29:40)
116 x (M)2 (2:31:42)
117 x (M)2 (2:33:44)

Reverse Hyper (Roller) + Reverse Hyper Leg Curl:
60 x (20)2 + 60 x (20)2

2014OCT05 (UNT D1.W14)

Back Squat:

20 x bar work

67.5 x (5)2

87.5 x (3)2

107.5 x 3

127.5 x 3 (3:3:3)

147.5 x 3 (3:6:6)

167.5 x 3 (3:9:9)

187.5 x 2/M (3:12:12) = 198 * dmax

160.5 x 5/3/1 (9:21:21) @ 80%

187.5 x 2/M Back Squat

Reverse Hyper (Roller):

50 x 20

99 x (20)2

* Notes:

- 5 hours of sleep prior to a heavy squat workout isn't a good recipe for success.  I'm physically destroyed from staying up all night with a cranky toddler and now I'm just as cranky and pissed because of my lackluster performance.  I'll eventually get that elusive 187.5kg triple back squat -- soon!

2014OCT04 (UNT D7.W13)

Rest:

- Couldn't find time to get in the squat rack today.  Too many "home-happenings" that trumped "gym-time".

2014OCT03 (UNT D6.W13)

Power 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)2 (4:4:110)
102.5 x (1+1)1 (2:6:112)
122.5 x (1+1)1 (2:8:114)
127.5 x (1+1)1 (2:10:116)
132.5 x (1+1)1 (2:12:118)
135 x (1+1)1 (2:14:120)
137.5 x (1+1)1 (2:16:122)
140 x (1+1)1 (2:18:124) = 144 * dmax
142.5 x (M)2 (2:20:126)
117 x (1+1)1 (2:22:128) @ 80%
119 x (1+1)1 (2:24:130)
121 x (1+1)1 (2:26:132)
123 x (1+1)1 (2:28:134)
125 x (1+1)1 (2:30:136)
127 x (1+1)1 (2:32:138)
129 x (1+1)1 (2:34:140)
131 x (1+1)1 (2:36:142)
133 x (1+1)1 (2:38:144)
135 x (1+1)1 (2:40:146)

140kg Power Clean + Power Jerk

Reverse Hyper (Roller):
50 x 20
70 x (20)3

* Notes:

-  Hot damn... how things can turn for the better with a ton of food and rest.  Added an additional .5kg to make 140kg power clean and power jerk -- and it seemed very tall.  I'm pleased and looking forward to fixing this whole squat issue.

2014OCT02 (UNT D5.W13)

Back Squat:
20 x bar work
67.5 x (5)2
87.5 x (3)1
107.5 x 3
127.5 x 3 (3:3:88)
147.5 x 3 (3:6:91)
167.5 x 2/M (3:9:94)
167.5 x 3 (3:12:97) = 182 * dmax
187.5 x M (1:13:98)

167.5kg x 3 Back Squat

67.5 x 5
87.5 x 3
107.5 x 3
127.5 x 3 (3:16:101)
147.5 x 3 (3:19:104)
167.5 x 1 (1:20:105)
187.5 x M (1:21:106)

Reverse Hyper (Roller):
50 x 20
91 x (20)2

* Notes:

- Stapled and completely demoralized by my lack of strength and power in the squat rack today.  Low back, hip and knee pain are killing my ability to progress.  I'm frustrated, confused and down right tired.  After failing miserably at 187.5kg, I decided to start all over again from 67.5kg and work my way up -- things went fine until I got up to 147.5kg and 167.5kg was a grind!  I shouldn't have even tried to attempt but 187.5kg but I'm a stubborn and stupid fool.  Time to rest and try to get my body right.

2014OCT01 (UNT D4.W13)

Power Snatch:
20 x bar work
42.5 x (3)3
52.5 x (2)2
62.5 x (1)2
72.5 x (1)2 (2:2:60)
82.5 x (1)2 (2:4:62)
92.5 x (1)2 (2:6:64)
95 x 1 (1:7:65)
97.5 x 1 (1:8:66)
100 x 1 (1:9:67)
102.5 x 1 (1:10:68)
105 x 1 (1:11:69)
107.5 x 1 (1:12:70)
110 x 1 (1:13:71)
112.5 x M (1:14:72)
112.5 x 1 (1:15:73)
115 x M (1:16:74)
115 x 1 (1:17:75) = 118 * dmax
105 x 1 (1:18:76) @ 10kg less
107 x 1 (1:19:77)
109 x 1 (1:20:78)
111 x 1 (1:21:79)
113 x 1 (1:22:80)
115 x 1 (1:23:81)
117 x (M)2 (2:25:83)
107.5 x M (1:26:84)
107.5 x 1 (1:27:85)

115kg Power Snatch

Reverse Hyper (Roller):
57.5 x (20)2

* Notes:

- 115kg nearly blew my back out.  I was feeling great up until that power snatch and the pain shot through my back.  Nevertheless, I nailed the lift, and mustered enough energy to attack the weights again up to 115kg for a second successful lift.  Not a bad day!