2014NOV30 (BUL D4.W2)

Back Squat (Speed):

20 x bar work

48 x (5)3

68 x 5

88 x (2)10

Power Clean + Power Jerk:

20 x bar work

45 x (1+1)3

55 x (1+1)3

65 x (1+1)2

75 x (1+1)2

85 x (1+1)2 (4:4:45)

95 x (1+1)1 (2:6:47)

105 x (1+1)1 (2:8:49)

115 x (1+1)1 (2:10:51)

120 x (1+1)1 (2:12:53)

125 x (1+1)1 (2:14:55)

130 x (1+M)1 (1:15:56)

98 x (1+1)1 (2:17:58) @ 75%

101 x (1+1)1 (2:19:60)

104 x (1+1)1 (2:21:62) @ 80%

107 x (1+1)1 (2:23:64)

110 x (1+1)1 (2:25:66) @ 85%

113 x (1+1)1 (2:27:68)

116 x (1+1)1 (2:29:70)

125kg Power Clean + Power Jerk

Reverse Hyper (Roller):

50 x 10

88 x (20)2

* Notes:

- Successfully made 125kg and even managed a 130kg power clean; however, I missed the jerk.  Nevertheless, I'll get it next time -- progress!

2014NOV29 (BUL D3.W2)

Back Squat:

20 x bar work

42.5 x (3)2

62.5 x (3)2

82.5 x 3

102.5 x 3

122.5 x 3 (3:3:20)

142.5 x 3 (3:6:23)

162.5 x 3 (3:9:26) = 176 * dmax

143 x 5/4/3/2/1 (15:24:41) @ 80%

Reverse Hyper Leg Curl:

50 x 10

88 x (10)3

* Notes:

- Grinding away in the squat rack today - brutal when you're as weak as I am.

2014NOV28 (BUL D2.W2)

Rest:

- Took a day to rest and recoup after yesterday's epic snatch session.  

2014NOV27 (BUL D1.W2)

Back Squat (Speed):
20 x bar work
50 x 5
70 x 5
90 x (2)10

Low Block Snatch:
20 x bar work
42.5 x (1)3
52.5 x (1)3
62.5 x (1)3
72.5 x (1)2 (2:2:2)
82.5 x (1)2 (2:4:4)
92.5 x 1 (1:5:5)
97.5 x 1 (1:6:6)
102.5 x 1 (1:7:7)
107.5 x 1 (1:8:8)
112.5 x M (1:9:9)
112.5 x 1 (1:10:10)
117.5 x 1 (1:11:11) = 120 * dmax

117.5kg Low Block Snatch

Low Block Power Snatch:
90 x 1 (1:12:12)
95 x 1 (1:13:13)
98 x 1 (1:14:14) @ 80%
100 x 1 (1:15:15)
101 x 1 (1:16:16)
102 x 1 (1:17:17)

Reverse Hyper (Roller):
50 x 10
90 x (20)2

* Notes:

- Heaviest snatch since moving to New York.  I'm on cloud nine at the moment, because I know that 120kg will fall very soon!

2014NOV26 (BUL D7.W1)

Back Squat:

20 x bar work

45 x (5)2

65 x (3)2

85 x 3

105 x 3

125 x 3 (3:3:150)

145 x 3 (3:6:153)

165 x 3 (3:9:159) = 179 * dmax

145 x (3)4 (12:21:181) @ 80%

Reverse Hyper Leg Curl:

50 x 10

89.5 x (10)2

* Notes:

- Just another back squat day.  Nothing special to report -- just getting in my volume.  

2014NOV25 (BUL D6.W1)

Back Squat:
20 x bar work
48 x 5
68 x 5
88 x (2)10

Low Block Clean Pull + Power Clean + Power Jerk:
20 x bar work
42.5 x (1+1+1)3
52.5 x (1+1+1)3
62.5 x (1+1+1)2
72.5 x (1+1+1)2
82.5 x (1+1+1)2 (6:6:102)
92.5 x (1+1+1)1 (3:9:105)
102.5 x (1+1+1)1 (3:12:108)
112.5 x (1+1+1)1 (3:15:111)
117.5 x (1+1+1)1 (3:18:114)
122.5 x (1+1+1)1 (3:21:117) = 125 * dmax
96 x (1+1+1)2 (6:27:123) @ 75%
98.5 x (1+1+1)2 (6:33:129)
101 x (1+1+1)2 (6:39:135)
103.5 x (1+1+1)2 (6:45:141)
106 x (1+1+1)2 (6:51:147)

122.5kg Low Block Power Clean + Power Jerk

Reverse Hyper (Roller):
50 x 10
88 x (20)2

* Notes:

- Decided to play around and add a pull into the power clean and power jerk today -- it hurt...bad!  Nevertheless, it felt pretty good to execute the pull first prior to making the clean and it keep me very focused on the task at hand.  I'm pleased with today's results.

2014NOV24 (BUL D5.W1)

Back Squat:

20 x bar work

42.5 x (5)2

62.5 x (3)2

82.5 x 3

102.5 x 3

122.5 x 3 (3:3:78)

142.5 x 3 (3:6:81)

162.5 x 3 (3:9:84) = 176 * dmax

143 x (3)4 (12:21:96) @ 80%

Reverse Hyper Leg Curls:

50 x 10

88 x (10)3

* Notes:

- Slow workout and painful squatting.  Legs are thoroughly behind the power curve and leg strength is definitely lagging; hence, the reason to fix it.  Squats sucks!

2014NOV23 (BUL D4.W1)

Back Squat (Speed):

20 x bar work

47 x 5

67 x 5

87 x (2)10

Low Block Snatch:

20 x bar work

40 x (1)3

50 x (1)3

60 x (1)3

70 x (1)2 (2:2:64)

80 x (1)2 (2:4:66)

90 x 1 (1:5:67)

90 x M (1:6:68)

90 x 1 (1:7:69)

95 x 1 (1:8:70)

100 x M (1:9:71)

100 x 1 (1:10:72)

105 x 1 (1:11:73)

110 x M (1:12:74)

110 x 1 (1:13:75) = 113 * dmax

110kg Low Block Snatch

Low Block Power Snatch:

92.5 x (1)5 (5:18:80)

Reverse Hyper (Roller):

56.5 x (20)2

* Notes:

- Okay workout.  Used the back squats to help ingrain form and speed; plus, it helps warm up my legs in a very cold garage prior to attacking the snatches.  Speaking of snatches, they went fairly well with a daily maximum of 110kg.  

2014NOV22 (BUL D3.W1)

Back Squat:

20 x bar work

40 x (5)2

60 x (3)2

80 x 3

100 x 3

120 x 3 (3:3:44)

140 x 3 (3:6:47)

160 x 3 (3:9:50) = 174

141 x (3)4 (12:21:62) @ 80%

Reverse Hyper Leg Curls:

50 x 10

87 x (10)3

* Notes:

- Back squats were a struggle.  Leg strength is definitely down!

2014NOV21 (BUL D2.W1)

Rest:

- Unable to workout due to home commitments.  I'll be back at it tomorrow.

2014NOV20 (BUL D1.W1)

Low Block 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)2 (4:4:4)
90 x (1+1)2 (4:8:8)
100 x (1+1)2 (4:12:12)
110 x (1+1)2 (4:16:16)
115 x (1+1)1 (2:18:18)
120 x (1+M)1 (1:19:19)
120 x (1+1)1 (2:21:21) = 123 * dmax
94.5 x (1+1)2 (4:25:25) @ 75%
96.5 x (1+1)2 (4:29:29)
98.5 x (1+1)2 (4:33:33)
100.5 x (1+1)2 (4:37:37)
102.5 x (1+1)2 (4:41:41)

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

* Notes:

- Start of a new cycle after a few weeks of mindless workouts.