2015OCT09 (BUL D4.W6)

Low Block Snatch:
20 x bar work
40 x (1)8
50 x (1)5
60 x (1)3
70 x (1)2
80 x (1)2
90 x 1
98 x 1
103 x (M)2
93 x 1
98 x 1
100 x 1
103 x M
103 x 1
105 x M
105 x 1
107 x M
107 x 1
110 x 1
113 x 1
115 x (M)2
110 x (M)2

113kg Low Block Snatch

Low Block Power Snatch:
90 x 1
93 x 1
96 x M
96 x 1
99 x 1
102 x 1
105 x (M)2

102kg Low Block Power Snatch

* Notes:

- I was feeling pretty good today but I think my anxiousness to perform well got the best of me.  Nevertheless, I managed to equal my most recent snatch of 113kg.

2015OCT08 (HVS D4)

Back Squat:

20 x bar work

50 x 5

70 x 5

90 x 5

110 x 4

130 x 3

150 x 10

140 x 10

130 x 10

150kg x 10 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 20) + (bw x 20))3

Good Morning + KB Press:

((35 x 10) + (16 x 10 L/R))1

((55 x 10) + (20 x 10 L/R))1

((75 x 10) + (20 x 10 L/R))1

Low Band Cuban Curl:

(Pr20 + Gr10 x 20)3

Band High Standing Bench Press:

(Or30 x 20)1

(Br40 x 20)2

* Notes:

- 150kg for 10 -- I'm spent!

2015OCT07 (BUL D3.W6)

Low Block Power Clean:
20 x bar work
40 x (3)2
70 x (2)2
90 x 2
100 x 1
112 x 1
122 x 1
129 x 1
135 x M
135 x 1
138 x (M)2
118 x (1)2
123 x (1)2
128 x 1
133 x (M)2

135kg Low Block Power Clean

* Notes:

- Sluggish and slow today from the blocks.  Nevertheless, I managed to hit my daily minimum of 122kg without issue.

2015OCT06 (BUL D2.W6)

Low Block Snatch:
20 x bar work
40 x (1)6
50 x (1)3
60 x (1)3
70 x (1)3
80 x (1)2
92 x 1
97 x (M)2
77 x 1
82 x 1
87 x 1
92 x 1
97 x 1
102 x 1
105 x (M)2
85 x 1
90 x M
90 x 1
93 x 1
96 x M
96 x 1
100 x (M)2

102kg Low Block Snatch

Low Block Power Snatch:
82 x 1
84 x 1
86 x 1
88 x 1
90 x 1
92 x 1
94 x 1

94kg Low Block Power Snatch

* Notes:

- Not the best day for me on the platform; however, I did managed to make my minimum weight of 102kg.  I wasn't pleased with my speed and positioning under the bar today -- reception just sucked!

2015OCT05 (HVS D3)

Back Squat:

20 x bar work

60 x 5

80 x 5

100 x 4

120 x 2

140 x 10

130 x 10

120 x 10

140kg x 10 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 20) + (bw x 20))3

Good Morning + KB Press:

((30 x 10) + (16 x 10 L/R))1

((50 x 10) + (16 x 10 L/R))1

((70 x 10) + (20 x 10 L/R))1

Low Band Cuban Curl:

Pr20 x 20

(Pr20 + Gr10 x 20)2

Band Reverse Fly + Band High Standing Bench Press:

((Pr20 + Gr10 x 20) + (Pr20 + Gr10 x 20))1

((Pr20 + Gr10 x 20) + (Or30 x 20))2

* Notes:

- Got through the prescribed 140kg x 10.  Looking forward to nailing 150kg soon.

2015OCT04 (REST)

Rest:

- Day off to chill out and recover.

2015OCT03 (BUL D1.W6)

Low Block Power Clean:
20 x bar work
40 x (3)3
60 x (3)2
80 x (2)2
100 x 2
121 x 2
131 x 1
136 x 1
141 x M
141 x 1
143 x (M)2
143 x 1
123 x (1)5

143kg Low Block Power Clean

Low Band Cuban Curl:
(Pr20 x 20)3

Band Reverse Fly + Band High Standing Bench Press:
((Pr20 x 20) + (Pr20 x 20))2

* Notes:

- Happiness best describes how I feel today.  Remarkably, I successfully power cleaned 143kg off the low blocks --- BOOOOOOM!

2015OCT02 (BUL D4.W5)

Low Block Snatch:
20 x bar work
30 x (1)3
40 x (1)3
50 x (1)3
60 x (1)3
70 x (1)3
81 x 1
91 x 1
96 x 1
101 x 1
104 x 1
107 x M
107 x 1
110 x 1
113 x 1
116 x (M)2

113kg Low Block Snatch

Low Block Power Snatch:
90 x (1)2
91 x 1
94 x 1
97 x 1
100 x 1
103 x 1
105 x (M)3
91 x M
91 x 1

103kg Low Block Power Snatch

Notes:

- A fine day on the platform. I can't possibly describe the amount of joy I experienced today by being about to lift semi-heavy again.  This is the most weight I've held overhead in a long time and it wasn't that bad.  Hopefully, this is a turning point for more to come!

2015OCT01 (HVS D2)

Back Squat:

20 x bar work

60 x (5)2

90 x 5

110 x 10

130 x 10

120 x 10

130kg x 10 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 20) + (bw x 20))3

Good Morning + KB Press:
((20 x 10) + (12 x 10 L/R))1
((40 x 10) + (16 x 10 L/R))1
((60 x 10) + (20 x 10 L/R))1

Low Band Cuban Curl:
(Pr20 x 20)3

Band Reverse Fly:
(Pr20 x 20)3

* Notes:

- I made the goal weight of 130kg for 10 repetitions and it wasn't that bad.  In all actuality, I think the following drop set of 120kg was tougher.

2015SEP30 (BUL D3.W5)

Low Block Power Clean:

20 x bar work

40 x (3)2

60 x 2

80 x 2

100 x 2

110 x 1

120 x 1

130 x (M)2

125 x 1

127.5 x 1

130 x 1

135 x 1

137.5 x (M)2

132.5 x 1

137.5 x 1

140 x 1

120 x (1)5

140kg Low Block Power Clean

* Notes:

- I had to cut my workout short because my daughter woke up from her nap, or I should say, "she never went to sleep".  Therefore, I should be grateful to have had the opportunity to at least workout for a short while before having to call it quits.  Regardless, I managed to successfully power clean 140kg!  This is HUGE considering all the shoulder ailments that I've endured over the past couple months.  I'm still uanble to hold any appreciable amount of weight overhead, so this little "victory" meant a lot.  Plus, it all happened on my 44th birthday!  Not a bad day at all!

2015SEP29 (BUL D2.W5)

Low Block Snatch:

20 x bar work

25 x (1)5

30 x (1)5

40 x (1)3

50 x (1)3

60 x (1)3

70 x (1)3

80 x 1

80 x M

80 x (1)2

90 x 1

90 x M

90 x (1)2

95 x M

95 x 1

100 x 1

100kg Low Block Snatch

Low Block Power Snatch:

80 x (1)5

82.5 x 1

85 x M

85 x 1

87.5 x 1

90 x 1

* Notes:

- Overall, a pretty good day on the platform.  I finally made it back up to 100kg, even though, it was a little wonky but I made it!  Surprisingly, the power snatches were almost better than the full snatch!  Not sure what that's about but it's all a step in the right direction.

2015SEP28 (HVS D1)

Back Squat:
20 x bar work
50 x (5)2
70 x 5
100 x 10
110 x 10
120 x 10

120kg x 10 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 20) + (bw x 20))2

Good Morning + KB Press:
((20 x 10) + (12 x 10 L/R))1
((20 x 10) + (16 x 10 L/R))1

Low Band Cuban Curl:
(Pr20 x 20)2

Band Reverse Fly:
(Pr20 x 20)2

* Notes:

- I've decided to switch my back squat programming to a higher volume, yet lighter weight, protocol to help build some more leg mass and give my nervous system a break from all the heavy lifting.  I plan on doing this for the next couple months before dropping back down into the 5-2 rep range.  As for now, I'm going to see how far I can take 10 reps.

2015SEP27 (REST)

Rest:

- More rest to help give my body some time to fully recuperate from all the heavy squatting over the past two weeks.

2015SEP26 (REST)

Rest:

- Taking another day off.

2015SEP25 (REST)

Rest:

- Taking some time off to recover due to yesterday's subpar performance.

2015SEP24 (BSF D59)

Back Squat:
20 x bar work
50 x 5
70 x 5
90 x 5
110 x 5
130 x 2
160 x 3/M

160kg x 3/M Back Squat

Notes:

- Horrendous day in the squat rack.  The weights are feeling heavier and heavier, which indicates that my recovery is subpar.  I'm fed up with my lackluster performance.  Time for some rest.

2015SEP23 (BUL D1.W5)

Clean Grip Snatch:

20 x bar work

25 x (1)5

35 x (1)3

40 x (1)2

50 x 1

60 x 1

70 x 1

75 x 1

80 x M

Low Block Clean Grip Snatch:

50 x 3

60 x 2

70 x 1

75 x M

75 x 1

80 x 1

85 x 1

90 x (M)2

70 x 1

Low Block Power Clean:

50 x 3

70 x 3

90 x 2

110 x 2

130 x M

120 x 1

125 x 1

127.5 x 1

130 x 1

132.5 x M

132.5 x 1

134 x 1

134kg Low Block Power Clean

Notes:

- Surprised to pull 134kg!  The snatch work sucked, so I moved on to the power cleans and BAM!  134kg!  I'm still nursing a sore and reluctant right shoulder and I can't stabilize any appreciable weight overhead, but getting this successful 134kg power clean meant a lot!

2015SEP22 (BSF D58)

Back Squat:
20 x bar work
50 x 5
80 x 5
100 x 4
120 x 3
140 x 2
160 x 1
180 x 1
185 x 1
190 x 1
195 x 1
175 x 1
160 x 1

195kg Back Squat

Notes:

- Feeling extremely sore and tired today -- wasn't feeling very energetic but still managed a 195kg single.

2015SEP21 (BUL D4.W4)

Low Block Clean Grip Snatch + Low Band Cuban Curl:
20 x bar work + (Gr10 x 20)1
30 x (3)2 + (Gr10 x 20)2
40 x 3 + (Gr10 x 20)1
50 x 3 + (Gr10 x 20)1
60 x (1)3 + (Gr10 x 20)1
70 x (1)2 + (Gr10 x 20)1
80 x M
80 x 1 + (Gr10 x 20)1
90 x (M)2
90 x 1 + (Gr10 x 20)1

90kg Low Block Clean Grip Snatch

92 x (M)3
92 x 1 + (Gr10 x 20)1

92kg Low Block Clean Grip Snatch (Press Out)

Low Block Power Clean + Power Jerk + Low Band Lateral Raise:
40 x (1+1)3 + (Pr20 x 10)1
50 x (1+1)3 + (Pr20 x 10)1
60 x (1+1)2 + (Pr20 x 10)1
70 x (1+1)1 + (Pr20 x 10)1
80 x (1+1)1 + (Pr20 x 10)1
90 x (1+1)1 + (Pr20 x 10)1
100 x (1+1)1 + (Pr20 x 10)1
110 x (1+0)1 + (Pr20 x 10)1
120 x (1+0)1 + (Pr20 x 10)1

120kg Low Block Power Clean

* Notes:

- Feeling a little sluggish after yesterday's monsterous squat attempts, so I decided to cut the clean and jerk short and finish out at 120kg.

2015SEP20 (BSF D57 + REH D4)

Back Squat + High Band Cuban Curl:
20 x bar work + (Gr10 x 20)
40 x 5 + (Gr10 x 20)
60 x 5 + (Gr10 x 20)
80 x 5 + (Gr10 x 20)
100 x 5 + (Gr10 x 20)
120 x 4 + (Gr10 x 20)
140 x 4 + (Gr10 x 20)
160 x 3 + (Gr10 x 20)
180 x 2 + (Gr10 x 20)
200 x 1 + (Gr10 x 20)
205 x M
180 x 1 + (Gr10 x 20)
182.5 x 1 + (Gr10 x 20)
185 x 1 + (Gr10 x 20)

200kg Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 20) + (bw x 20))3

Good Morning + Band Muscle Snatch:
27.5 x 10 + (Pr20 x 10)
47.5 x 10 + (Pr20 x 10)
57.5 x 8 + (Pr20 + Gr10 x 10)
67.5 x 6 + (Pr20 + Gr10 x 10)

* Notes:

- It wasn't exactly the best day in the squat rack; however, I did manage to squat 200kg for a single.  Ideally, in a perfect and "Joe-Friendly-World", I would have done it, but not today.  Overall, it was nice to back squat 200kg, but I'm hungry for more!

2015SEP19 (REST)

Rest:

- I took a day off to spend time my with family.

2015SEP18 (BUL D3.W4)

Low Block Clean Grip Snatch + Low Band Cuban Curl:

20 x bar work + (Green x 20)1

25 x (3)3 + (Green x 20)3

35 x (3)2 + (Green x 20)2

45 x (1)2 + (Green x 20)1

55 x (1)2 + (Green x 20)1

65 x 1 + (Green x 20)1

70 x 1 + (Green x 20)1

75 x 1 + (Green x 20)1

80 x 1 + (Green x 20)1

85 x M

85 x 1 + (Green x 20)1

90 x (M)2

85kg Low Block Clean Grip Snatch

Low Block Power Clean + Power Jerk:

20 x bar work

40 x (1+1)2

50 x (1+1)2

60 x (1+1)1

70 x (1+1)1

80 x (1+1)1

90 x (1+1)1

100 x (1+1)1

110 x (1+1)1

120 x (1+0)1

130 x M

130 x (1+0)1

135 x M

130kg Low Block Power Clean

* Notes:

- Pretty happy with today's workout.  I wasn't expecting to lift as much as I did -- seriously, surprised with the 130kg power clean.  I think 135kg was possible; however, my stupid head started to get the best of me -- next time!

2015SEP17 (BSF D56 * DELOAD + REH D3)

Back Squat + High Band Cuban Curl:
20 x bar work + (Green x 20)
40 x 5 + (Green x 20)
70 x 5 + (Green x 20)
100 x 5 + (Green x 20)
130 x 5 + (Green x 20)
141 x (5)5 + (Purple x 20)5
220 x 40c * Walk Out

141kg x 5 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 20) + (bw x 20))3

Good Morning + Band Muscle Snatch:
25 x 10 + Purple x 10
45 x 10 + Purple x 10
55 x 8 + Purple x 10
65 x 6 + Purple x 10

Captains of Crush:
#T x 10
#1 x (10)3

Band Curls:
Purple x 35/25/15

* Notes:

- Fairly great back squat workout -- 141kg felt pretty easy, but it is a deload week, so I don't want to celebrate prematurely and/or unnecessarily.

2015SEP16 (BUL D2.W4)

Low Block Power Clean + Power Jerk + Low Band Cuban Curls:
20 x bar work + (Green x 20)
25 x (1+1)5 + (Green x 20)5
40 x (1+1)3 + (Green x 20)
50 x (1+1)3 + (Green x 20)
60 x (1+1)3 + (Green x 20)
70 x (1+1)2 + (Green x 20)
80 x (1+1)2 + (Green x 20)
90 x (1+1)2 + (Green x 20)
100 x (1+1)2 + (Green x 20)
110 x (1+M)1
110 x (1+1)1
110 x (1+M)1
110 x (1+1)1 + (Green x 20)

110kg Low Block Power Clean + Power Jerk

Low Block Clean Grip Snatch + Band "L" Fly:
20 x bar work + (Green x 20)
30 x 3 + (Green x 20)
40 x 3 + (Green x 20)
50 x (1)3 + (Green x 20)
60 x (1)3 + (Green x 20)
70 x 1

70kg Low Block Clean Grip Snatch

* Notes:

- Slowly the shoulder is getting better.  Doing all the band work between sets seems to help.  

2015SEP15 (BSF D55 * DELOAD + REH D2)

Back Squat + High Band Cuban Curl:
20 x bar work + (Green x 20)
60 x 5 + (Green x 20)
90 x 5 + (Green x 20)
110 x 5 + (Green x 20)
141 x (5)5 + (Green x 20)5
220 x 30c * Walk Out

141kg x 5 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 20) + (bw x 20))3

Good Morning + Band Muscle Snatch:
(22.5 x 10 + Green x 10)1
(42.5 x 10 + Green x 10)1
(52.5 x 8 + Green x 10)1
(62.5 x 6 + Green x 10)1

Captains of Crush:
#T x 10
#1 x (10)3

Band Curls:
Purple x 30/20/10

* Notes:

- Squats felt great today and the shoulder rehab is getting better and better.  Trying my best to stay optimistic.

2015SEP14 (BUL D1.W4)

Low Block Snatch:
20 x bar work
25 x (3)3
30 x (3)2
35 x (1)3
40 x (1)3
50 x (1)3
60 x (1)3
70 x (1)3
80 x (1)2
80 x M
80 x 1
90 x 1
90 x (M)2
70 x 1
75 x 1
80 x 1
85 x 1
90 x M
90 x 1
95 x (M)2

90kg Low Block Snatch

* Notes:

- Seriously disappointed in myself; however, considering the circumstances, I'm reluctantly pleased with my performance today.  My shoulder is still the "weak link" and it showed today.  Receiving the barbell overhead became a challenge, along with trying to lock and maintain elbow integrity on my right side -- my elbow naturally wanted to bend; thereby, causing one failed lift after another.  I should have snatched well above 90kg.  This is very depressing!

2015SEP13 (BSF D54 * DELOAD + REH D1)

Back Squat + High Band Cuban Curl:
20 x bar work
40 x 5 + (Green x 20)
80 x 5 + (Green x 20)
110 x 5 + (Green x 20)
141 x (5)5 + (Green x 20)5
220 x 20c * Walk Out

141kg x 5 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 20) + (bw x 20))3

Good Morning + Low Band Cuban Curl:
((20 x 10) + (Green x 20))1
((40 x 10) + (Green x 20))1
((50 x 8) + (Green x 20))1
((60 x 6) + (Green x 20))1

Captains of Crush:
#T x 10 L/R
#1 x (10 L/R)3

* Notes:

- It was great to workout again, and the squats went fairly well.  141kg felt relatively easy and I'm pleased to start a long overdue "deload" week.

2015SEP12 (REST)

Rest:

- Still suffering from a lack of sleep due to RLS and a shoulder that constantly aches.  I did manage to do some (very little) shoulder rehab exercises, which felt great after a very long and thorough warm up; yet, now it feels like complete shit.

2015SEP11 (BSF D53)

Back Squat:
20 x bar work
50 x 6
70 x 5
100 x 4
120 x 3
140 x 2
160 x 1
180 x 1
190 x 1
192 x M

190kg Back Squat

20 x bar work
70 x 1
110 x 1
140 x 1
160 x 1
170 x 1

* Notes:

- WEAK-FUCKING-SAUCE!!!

2015SEP10 (REST)

Rest:

- MarcPro, mashing, mobilization, you name it... I'm doing it to get my shoulder back to 100%.

2015SEP09 (BUL D4.W3) @ 70%

Low Block No-Contact Power Clean:
20 x bar work
30 x (3)3
35 x (3)2
40 x (3)2
50 x (3)2
60 x (2)2
70 x 2
80 x 2
90 x (M)2
70 x 2
80 x 2
90 x 2
100 x 2

100kg x 2 Low Block No-Contact Power Clean

105 x 1 = 108 * dmax

105kg Low Block No-Contact Power Clean

110 x M * strain

* Notes:

- Not exactly the day I had hoped for, because I believe I may have caused greater damage to my shoulder today.  The power cleans were going well and I decided to push a little further and ended up with an additional 2.5kg from my last session but had to pay for it with aggravating my shoulder injury.  I'm a complete stupid shit.

2015SEP08 (BSF D52 + BBD D35)

Back Squat:
20 x bar work
50 x 6
80 x 5
110 x 5
140 x 4
170 x (4)4
220 x 20c * Walk Out

170kg x 4 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 20) + (bw x 20))3

Good Morning + Behind Neck Press:
(37.5 x (2+1)5)1
(50 x (2+1)5)1
(62.5 x (2+1)5)1

The Wrench:
#2 x 50s
#2 x 40s
#2 x 30s

Dumbbell Cuban Curls + Band "V" Extension:
((6# x 20) + (Blue x 10))3

* Notes:

- Grinding out in the garage.  The humidity made the squats so difficult, but I made all the prescribed weights and reps.  Looking forward to the next squat session.

2015SEP07 (REST)

Rest:

- My shoulder is blown-the-fuck-up!  Taking a day off to get some recovery and hopefully rehab done on my shoulder.

2015SEP06 (BUL D3.W3) @ 70%

Low Block No-Contact Snatch:
20 x bar work
30 x (3)3
35 x (2)2
40 x (2)2
50 x (2)2
55 x 2
60 x 2
70 x 2
75 x 2
80 x 1/M
80 x M
50 x 2
60 x 1
70 x M
70 x 1
75 x 1
80 x (M)2
50 x 2
60 x 2
65 x 2
70 x 2
72.5 x 2
75 x 2
77.5 x 2
80 x 2 = 84 * dmax

80kg x 2 Low Block No-Contact Snatch

Dumbbell Cuban Curl + Band Standing "L" Fly:
((6# x 20) + (Blue x 20))3

* Notes:

- Toughest workout in a long time because no-contact snatches are very difficult.

2015SEP05 (BSF D51 + BBD D34)

Back Squat:
20 x bar work
50 x 6
90 x 6
130 x 4
150 x (6)4
220 x 20c * Walk Out

150kg x 6 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 20) + (bw x 20))3

Good Morning + Behind Neck Press:
(27.5 x (1+1)10)1
(42.5 x (1+1)10)1
(57.5 x (1+1)5)2

The Wrench:
#2 x 48s
#2 x 38s
#2 x 28s

Dumbbell Cuban Curl + Band "V" Extension:
((6# x 20) + (Blue x 10))3

* Notes:

-  Not a bad day in the squat rack after a day of rest.  The 150kg for 4 sets of 6 went fairly well; especially, considering my stance was very narrow.  All in all, very pleased with today's workout!

2015SEP04 (REST)

Rest:

- Day off to spend time with family.

2015SEP03 (BUL D2.W3) @ 85%

Low Block No-Contact Power Clean:
20 x bar work
30 x (1)10
40 x (1)10
50 x (1)8
60 x (1)4

Low Block No-Contact Power Clean + Split Jerk:
70 x (1+1)2
80 x (1+1)2
90 x (1+1)2
100 x (M)2
95 x M
95 x (1+1)1
97.5 x (1+1)1
100 x (1+1)1
102.5 x (1+1)1 = 105 * dmax
105 x (M)2
91.5 x (1+1)5 @ 85%

102.5kg Low Block No-Contact Power Clean + Split Jerk

* Notes:

- Still dealing with a very tender shoulder but I'm pushing on with lighter weights.  Only made it up to 102.5kg but considering the circumstances I can't complain.

2015SEP02 (BSF D50 + BBD D33)

Back Squat:

20 x bar work

40 x 6

60 x 6

80 x 5

100 x 5

120 x 4

140 x 3

160 x 2

180 x (2)3

180 x (1)4

225 x 20c * Walk Out

180kg x 2 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 20) + (bw x 20))3

Good Morning + Behind Neck Press:

(30 x (1+1)10)1

(37.5 x (1+1)10)1

(50 x (1+1)5)2

The Wrench:

#2 x 46s

#2 x 36s

#2 x 26s

Dumbbell Cuban Curls:

6# x (20)3

Dumbbell Lateral Raise + Band "V" Extension:

((6# x 10) + (blue x 10))3

* Notes:

- Shoulder is still impinged and I'm addressing it with a lot of mobility and strengthening exercises.  Surprisingly, the back squats went fairly well, considering the fact that I've been away from the squat rack for over 3 days.

2015SEP01 (REST)

Rest:

- Travel day back to Fly Creek.

2015AUG31 (REST)

Rest:

- Full day of activities at Hershey Park.

2015AUG30 (REST)

Rest:

- Travel day to Hershey Park, PA to spend a few days with the kids before school starts.

2015AUG29 (BSF D49 + BBD D32)

Back Squat:

20 x bar work

40 x 6

60 x 6

80 x 5

100 x 5

120 x 4

140 x 4

160 x (4)5

205 x 10c * Walk Out

225 x 10c * Walk Out

160kg x 4 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 20) + (bw x 20))3

Good Morning + Behind Neck Press:

(35 x (1+1)10)1

(47.5 x (1+1)10)1

(60 x (1+1)5)2

The Wrench:

#2 x 44s

#2 x 34s

#2 x 24s

* Notes:

- Still dealing with a tender (impinged) shoulder so I had to cut the last set of good morning + behind neck presses in half.

2015AUG28 (BUL D1.W3) @ 85%

Low Block Snatch:
20 x bar work
25 x (1)10
30 x (1)5
35 x (1)5
40 x (1)2
45 x 1
50 x 1
55 x 1
60 x 1
65 x 1
70 x 1
75 x 1
80 x M
80 x 1
85 x 1
90 x 1
95 x (M)2
90 x (M)2
85 x M
85 x 1
80 x 1
85 x 1
90 x M
70 x (1)10

90kg Low Block Snatch

* Notes:

- Impinged shoulder -- need I say more?  FUCK!

2015AUG27 (BSF D48 + BBD D31)

Back Squat:
20 x bar work
40 x 6
60 x 6
80 x 6
100 x 5
140 x (6)5
185 x 20c * Walk Out
215 x 10c * Walk Out

140kg x 6 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 20) + (bw x 20))3

Good Morning + Behind Neck Press:
(25 x (1+1)10)1
(40 x (1+1)10)1
(55 x (1+1)10)1

The Wrench:
#2 x 42s
#2 x 32s
#2 x 22s

Barbell Curl:
20 x (20)3

* Notes:

- Tried a closer stance with the squats today and I could feel more of the squat in my quads.  I liked it!  I'll see if I'm able to do the same on my next squat workout, which I'm scheduled to do 160kg x 4 x 5.

2015AUG26 (REST)

Rest:

- Decided to take a day off from lifting.  Even though, I was scheduled to squat, but my right shoulder has been giving me grief lately -- I strained it playing football with my son, and it's slowly gotten worse.  Even getting under the bar for a squat has become troublesome, so I opted to take the day off and address the issue.  I did a bunch of stretching, electrical stim with my MarcPro and car buffering to help loosen up the tight muscles around my shoulder.  I feel a little better now, but only tomorrow will tell if my time was well spent.

2015AUG25 (BUL D4.W2) @ 75%

Low Block Clean + Push Jerk:
20 x bar work
40 x (1+1)5
70 x (1+1)5
90 x (1+1)3
110 x M
110 x (1+1)2

Low Block Power Clean + Power Jerk:
40 x (1+1)3
60 x (1+1)3
80 x (1+1)2
100 x (1+1)2
110 x (1+1)1
120 x (1+1)1
130 x M
130 x (1+1)1 = 133 * dmax
135 x (M)2
102 x (1+1)10 @ 75%

130kg Low Block Power Clean + Power Jerk

Low Block Clean Panda Pull:
102 x 3
120 x (3)3

* Notes:

- Sluggish after yesterday's grueling 195kg back squats.  I'm thrilled to have made it up to 130kg.

2015AUG24 (BSF D47 + BBD D30)

Back Squat:
20 x bar work
55 x 5
75 x 5
105 x 5
135 x 4
155 x 3
175 x 2
195 x (1)3

195kg Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 20) + (bw x 20))3

Good Morning + Behind Neck Press:
(27.5 x (1+1)10)1
(35 x (1+1)10)1
(47.5 x (1+1)10)1

The Wrench:
#2 x 40s
#2 x 30s
#2 x 20s

Chin-Up:
bw x 5/4/3/2/1/2/3/4

* Notes:

- Mother of God and all things holy, I about died under the bar today.  195kg felt like a metric-ton!  I was slated to hit doubles at 195kg, but that never happened; instead, I cut the doubles down to singles and slashed my prescribed volume of six reps down to three and called it a successful day!  Why?  Because I didn't get pinned like a fucking staple, so that's cause for celebration!

2015AUG23 (REST)

Rest:

- Day off to reset and prepare for the next week of training.

2015AUG22 (BUL D3.W2) @ 75%

Low Block Snatch:

20 x bar work

40 x (1)6

50 x (1)4

60 x (1)2

70 x (1)2

80 x (1)2

90 x (M)2

90 x (1)2

95 x (M)2

70 x 1

80 x 1

90 x 1

95 x 1

100 x M

100 x 1

105 x (M)2

100kg Low Block Snatch

* Notes:

- I haven't been sleeping well as of late.  My Restless Leg Syndrom (RLS) is destroying any chance of rest at night, and I find myself awake for most of the night -- resulting in an average of 4-5 hours of sleep (none of which is quality sleep).  This lack of sleep is definitely showing with my lifts.  I feel tired, slow and just off in my timing and aggression.

2015AUG21 (BSF D46 + BBD D29)

Back Squat:
20 x bar work
55 x 5
75 x 5
115 x 4
155 x 3
175 x (4)3
215 x 20c * Walk Out

175kg x 4 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 20) + (bw x 20))3

Good Morning + Behind Neck Press:
(32.5 x (1+1)10)1
(45 x (1+1)10)1
(57.5 x (1+1)10)1

Chin-Up:
bw x 5/4/3/2/1/2/3

* Notes:

- Ball-buster of a workout today with the 3 sets of 4 at 175kg -- MURDER!!!

2015AUG20 (BUL D2.W2) @ 75%

Low Block Power Clean + Power Jerk:

20 x bar work

40 x (1+1)10

50 x (1+1)4

60 x (1+1)2

80 x (1+1)2

100 x (1+1)1

110 x (1+1)1

120 x (1+1)1 = 123 * dmax

120kg Low Block Power Clean + Power Jerk

95 x (1+1)1 @ 75%

97.5 x (1+1)1

100 x (1+1)1

102.5 x (1+1)1

105 x (1+1)1

107.5 x (1+1)1

110 x (1+1)1

112.5 x (1+1)1

115 x (1+M)1

115 x (1+1)1

115kg Low Block Power Clean + Power Jerk

* Notes:

- Dragging much ass today and not in the mood to lift, but I had no other choice.  I got about 3 hours of sleep last night due to my nerve racking case of Restless Leg Syndrom.  I tried to nap while my daughter was down for her nap; however, my seven year old son had different ideas.  Ugh!

2015AUG19 (BSF D46 + BBD D28)

Back Squat:
20 x bar work
55 x 6
75 x 6
95 x 6
115 x 5
135 x 5
155 x (6)5

155kg x 6 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 20) + (bw x 20))3

Good Morning + Behind Neck Press:
(22.5 x (1+1)10)1
(37.5 x (1+1)10)1
(52.5 x (1+1)10)1

The Wrench:
#1 x 60s
#1 x 50s
#1 x 40s

Chin-Up:
bw x 5/4/3/2/1/2

2015AUG18 (BUL D1.W2) @ 75%

Snatch:
20 x bar work * frog stance w/narrow grip
40 x (1)5
50 x (1)4
70 x 1
90 x 1
100 x 1 = 103 * dmax 1
110 x (M)2

100kg Snatch * frog stance w/narrow grip

75 x 1 @ 75% * wide stance w/narrow grip
77.5 x 1
80 x 1
82.5 x 1
85 x 1
87.5 x 1
90 x 1
92.5 x 1
95 x 1
97.5 x 1
100 x 1
102.5 x 1 = 105 * dmax 2
105 x (M)2

102.5kg snatch * wide stance w/narrow grip

Snatch Grip Halting Deadlift:
110 x 3
120 x 3
125 x 3

* Notes:

- Still trying to manipulate the frog stance for the snatch, and moving my feet just sucks giant dick -- so I'm going back to my non-foot-movement snatches.  I suck!

2015AUG17 (BSF D45 * DELOAD + BBD D27)

Back Squat:

20 x bar work

75 x 5

115 x 5

137.5 x (5)5

187.5 x 20c * Walk Out

237.5 x 20c * Rack Stand

137.5kg x 5 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 20) + (bw x 20))3

Good Morning + Behind Neck Press:

(25 x (1+1)10)1

(32.5 x (1+1)10)1

(45 x (1+1)10)1

The Wrench:

#1 x 58s

#1 x 48s

#1 x 38s

Chin Up:

bw x 5/4/3/2/1

* Notes:

- My new iPhone 6 is giving me hell along with my legs -- frustration!

2015AUG16 (REST)

Rest:

- Took a day off to rest and prepare for the coming week.  Shit's about to get un-fucking-real!

2015AUG15 (BUL D4.W1) @ 90%

Power Clean + Power Jerk:
20 x bar work
50 x (1+1)6
70 x (1+1)3
90 x (1+1)2
110 x (1+1)2

Power Clean:
130 x 1
150 x (M)2
130 x 1
140 x 1
145 x (M)4
130 x 1
135 x 1
140 x 1 = 144 * dmax
145 x (M)2
130 x (1)3 @ 90%

140kg Power Clean

* Notes:

- My elbows started feeling a little tender this morning, so I decided to forgo the jerks once I reached 110kg.  Instead, I continued upwards with just the power cleans and was pleased to make 140kg.  However, I know that 145-150kg is very close -- soon enough!

2015AUG14 (BSF D44 * DELOAD + BBD D26)

Back Squat:

20 x bar work

75 x 5

115 x 5

137.5 x (5)5

187.5 x 20c * Walk Out

237.5 x 20c * Rack Stand

137.5kg x 5 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 20) + (bw x 20))3

Good Morning + Behind Neck Press:

(30 x (1+1)10)1

(42.5 x (1+1)10)1

(55 x (1+1)10)1

The Wrench:

#1 x 56s

#1 x 46s

#1 x 36s

Barbell Curl + Reverse Barbell Curl:

20 x (20+20)3

* Notes:

- After a long drive to Binghamton, NY and back (3 hours total), I decided to get my squat workout done and it went fairly well.  I'm still a little sore and "sticky" in my legs but nothing like two days ago.

2015AUG13 (BUL D3.W1) @ 90%

Snatch:
20 x bar work
50 x (1)7
60 x (1)3
70 x (1)2
80 x (1)4
90 x (1)2
100 x M
100 x (1)2
110 x 1 = 113 * dmax
110 x (M)2
103.5 x 1 @ 90%
105 x 1
106.5 x 1
108 x (M)2
108 x 1
109.5 x 1
111 x M
111 x 1
112.5 x (M)2

110kg Snatch * Frog Stance

111kg Snatch * Normal Stance

* Notes:

-  Not exactly the best day on the platform; however, I was trying out a new stance in my starting position -- the "Frog Stance".   It didn't work well for me, so after bombing out at 110kg, I decided to switch back to my normal stance -- which felt more comfortable and natural.

2015AUG12 (BSF D43 * DELOAD + BBD D25)

Back Squat:
20 x bar work
75 x 5
115 x 5
137.5 x (5)5
187.5 x 20c * Walk Out
237.5 x 20c * Rack Stand

137.5kg x 5 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 19) + (bw x 19))3

Good Morning + Behind Neck Press:
(20 x (1+1)10)1
(35 x (1+1)10)1
(50 x (1+1)10)1

The Wrench:
#1 x 54s
#1 x 44s
#1 x 34s

Barbell Curl + Reverse Barbell Curl:
20 x (20+20)3

* Notes:

- Sticky legs results in subpar squats.  I got all my prescribed squats done; however, my legs were very tight and sticky, making the squats a little cumbersome and challenging.  I need to address this issue before my next training session.

2015AUG11 (BUL D2.W1) @ 90%

Low Block Power Clean + Power Jerk:
20 x bar work
40 x (1+1)6
50 x (1+1)4
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2
90 x (1+1)2
100 x (1+1)2
110 x (1+1)2
120 x (1+1)2
130 x (1+M)1
130 x (1+1)1
135 x (1+1)1
140 x M
140 x (1+1)1 = 144 * dmax
145 x (M)2
131.5 x (1+M)1 @ 90%
131.5 x (1+1)2
131.5 x (1+M)1
131.5 x (1+1)1
131.5 x M

140kg Low Block Power Clean + Power Jerk

* Notes:

- Fairly happy with today's results of 140kg.  I had two very close missed power cleans at 145kg.  I'll get it next time.  Furthermore, I'm trying out the "frog" starting stance, so I'm dismissing any missed lifts for today.

2015AUG10 (BSF D42 * DELOAD + BBD D24)

Back Squat:
20 x bar work
75 x 5
115 x 5
137.5 x (5)5
187.5 x 20c * Walk Out
237.5 x 20c * Rack Stand

137.5kg x 5 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 18) + (bw x 18))3

Good Morning + Behind Neck Press:
(22.5 x (1+1)10)1
(30 x (1+1)10)1
(37.5 x (1+1)10)1

The Wrench:
#1 x 52s
#1 x 42s
#1 x 32s

Barbell Curl + Reverse Barbell Curl:
20 x (20+20)3

* Notes:

- Thank heavens for deload weeks because I'm tired and sore from all the heavy squatting over the past three weeks.  All in all, today was a great workout -- nothing overly challenging and it gave me an opportunity to get in a good sweat.  Looking forward to hitting some cleans tomorrow.

2015AUG09 (REST)

Rest:

- Taking a day off from training.  I start a deload week of back squats starting tomorrow and I'm looking forward to the break.

2015AUG08 (BUL D1.W1) @ 80%

Low Block Snatch:
20 x bar work
50 x (1)5
70 x (1)3
80 x (1)2
90 x 1
100 x 1
110 x 1 = 113 * dmax 1
120 x (M)1
100 x 1
107.5 x M
107.5 x 1
115 x M
115 x 1 = 118 * dmax 2
122.5 x (M)2
102.5 x (M)2
96.5 x 1 @ 80% of 118
97.5 x M
97.5 x 1
98.5 x 1
99.5 x M
99.5 x M
99.5 x 1
100.5 x 1
101.5 x 1
102.5 x 1 @ 85% of 118

115kg Low Block Snatch

* Notes:

- Horrible day on the platform and I decided to shit-can the Russian Modified Training (RMT) Program and switch over to a more Bulgarian approach.

2015AUG07 (BSF D41 + BBD D23)

Back Squat:
20 x bar work
75 x 6
115 x 5
145 x 4
165 x 3
185 x (2)4
235 x 20c * Rack Stand

185kg x 2 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 17) + (bw x 17))3

Good Morning + Behind Neck Press:
(25 x (1+1)10)1
(35 x (1+1)10)1
(45 x (1+1)10)1

Push Up + Barbell Curl:
((bw x 12) + (20 x 22))3

The Wrench:
#1 x 50s
#1 x 40s
#1 x 30s

* Notes:

- Today was a "gut-check" to see if I could successfully complete the prescribed weights and sets, because the second rep of 185kg was a grind -- a huge fucking grind!  The second and third sets nearly put me on my ass, but I battled through and nearly passed the fuck out, but I made it.  Surprisingly, the fourth set was the easiest of all!

2015AUG06 (RMT D2.W9)

Clean Deadlift + Hang Power Clean + Power Jerk:
20 x bar work
40 x (1+1+1)5
60 x (1+1+1)3
80 x (1+1+1)2
100 x (1+1+1)1
110 x (1+1+1)1
120 x (1+1+1)1
110 x (1+1+1)1
120 x (1+1+1)1
130 x (1+1+1)1
120 x (1+1+1)1
130 x (1+M+0)1
130 x (1+1+M)1
125 x (1+1+1)1
130 x (1+1+1)1
135 x M
140 x (M)4

130kg Clean Deadlift + Hang Power Clean + Power Jerk

* Notes:

- One of the toughest workouts to date, because I kept losing my position after the clean deadlift.  The hang power clean portion of the lift was just off and it showed, but I did managed to nail 130kg -- twice.  However, this was 15kg under the prescribed maximum weight for the day.  One of the reasons I'm not a fan of the Russian style of programming, because you feel like a complete loser when you don't hit the prescribed weights.  Ugh!

2015AUG05 (BSF D40 + BBD D22)

Back Squat:

20 x bar work

55 x 6

95 x 4

125 x 4

165 x (4)4

215 x 20c * Walk Out

165kg x 4 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 16) + (bw x 16))3

Good Morning + Behind Neck Press:

(20 x (1+1)10)1

(30 x (1+1)10)1

(40 x (1+1)10)1

Push Up + Barbell Curl:

((bw x 10) + (20 x 10))3

The Wrench:

#1 x 48s

#1 x 38s

#1 x 28s

* Notes:

- Lots of mobility and mashing of the legs, back and shoulders have paid dividends today as I successfully completed all the prescribed weights and sets.  Happy!

2015AUG04 (RMT D1.W9)

Snatch Deadlift + Hang Snatch:
20 x bar work
40 x (1+1)4
60 x (1+1)3
70 x (1+1)2
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1
105 x (1+1)1
107.5 x (1+1)1
110 x (1+M)2
100 x (1+M)1
105 x (1+M)1
100 x (1+M)1
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1

107.5kg Snatch Deadlift + Hang Snatch

Snatch:
60 x 1
80 x 1
90 x 1
70 x 1
90 x 1
100 x 1
80 x 1
100 x 1
110 x M

Snatch Deadlift:
110 x (3)3

* Notes:

- Brutally sore and my performance reflected... piss!

2015AUG03 (BSF D39)

Back Squat:

20 x bar work

40 x 6

60 x 6

85 x 6

105 x 6

125 x 4

145 x (6)4

195 x 20c * Walk Out

145kg x 6 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 15) + (bw x 15))3

The Wrench:

#1 x 46s

#1 x 36s

#1 x 26s

* Notes:

- Felt like I was moving in slow motion today.  My hips are tight and my depth felt questionable.  Nevertheless, I nailed all my prescribed weights and reps, but it wasn't easy.  I was overwhelmingly happy to return to my "home gym" and use my Eleiko bar and plates -- I missed them!  Now it's back to the grind!

2015AUG02 (REST)

Rest:

- Travel day back to New York.

2015AUG01 (REST)

Rest:

- Spent the day with friends and family in Illinois.  Great times!

2015JUL31 (RMT D4.W8)

Power Clean + Power Jerk:

20 x bar work

43 x (1+1)3

61 x (1+1)3

75 x (1+1)2

88 x (1+1)2

102 x (1+1)1

115 x (1+1)1

125 x (1+1)1

129 x (1+1)1

134 x (1+1)1

138 x (1+1)1

125 x (1+1)1

138 x M

138kg Power Clean + Power Jerk

Clean Deadlift + Hang Power Clean + Power Jerk:

102 x (1+1+1)3

111 x (1+1+1)1

113 x (1+1+1)1

118 x (1+1+1)3

* Notes:

- Not a bad day on the platform.  Never really thrilled about using pound plates and a rogue bar; however, throwing 138kg (305lbs) overhead makes you forget about the subpar equipment.  I felt significantly faster today under the bar and it showed with only one missed lift.

- Furthermore, I traveled back to Illinois after this successful training session.  I'll miss Virginia Beach!  It was an awesome place to visit and vacation (decompress).  I can hardly wait to return.

2015JUL30 (REST)

Rest:

- Another day on the vay...cay.

2015JUL29 (RMT D3.W8)

Snatch:

20 x bar work

34 x (2)2

43 x (1)2

56 x (1)2

61 x (1)2

75 x 1

84 x 1

97 x 1

106 x 1

111 x 1

111 x (M)2

106 x 1

109 x M

109 x (1)3

109 x (M)3

111kg Snatch

Power Snatch:

84 x (1)3
93 x (1)3
95 x 1
97 x 1
100 x 1

* Notes:

- After a full day of driving up to Delaware and back (7 hours of driving), I decided to forgo on the back squats and try my luck with some snatches.  Surprisinly, they went fairly well as I managed to snatch 111kg -- not my best, but considering the circumstances it wasn't the worst.

2015JUL28 (REST)

Rest:

- Spent the day... on vay...cay... driving up the coast to visit Delaware -- beautiful drive!

2015JUL27 (BSF D38)

Back Squat:

20 x bar work

43 x 6

61 x 6

84 x 4

102 x 4

125 x 3

143 x 3

165 x 3

175 x (2)5

175kg x 2 Back Squat

Good Morning + Behind Neck Press:

(20 x (1+1)10)1

(29 x (1+1)10)1

(43 x (1+1)10)1

* Notes:

- Another workout using pound plates.  Focusing on trying to maintain my strength and keeping the back squat as the priority during the vacation -- hope it works.

2015JUL26 (REST)

Rest:

- Travel day to Virginia.

2015JUL25 (BSF D37)

Back Squat:

20 x bar work

61 x 4

84 x 4

102 x 4

125 x 4

143 x 4

154 x (4)5

154kg x 4 Back Squat

Good Morning + Behind Neck Press:

(20 x (1+1)10)3

* Notes:

- Odd denomitions due to using pound plates, which I absolutely hate; however, due to my current travel status, I can't complain.  At least, I was able to train.

2015JUL24 (REST)

Rest:

- Spent the day catching up with family and recovering from the long trip to Illinois.

2015JUL23 (REST)

Rest:

- Travel day to Illinois.

2015JUL22 (RMT D2.W8)

Power Clean + Power Jerk:
20 x bar work
50 x (1+1)5
70 x (1+1)3
80 x (1+1)2
90 x (1+1)1
100 x (1+1)2
110 x (1+1)1
120 x (1+1)2
130 x M
120 x (1+1)1
122.5 x (1+1)1
125 x M
115 x (1+1)1
120 x (1+1)2
123 x M

122.5kg Power Clean + Power Jerk

* Notes:

- Short workout but a ball-buster.  Feeling weak as hell lately -- ever since the ultra heavy double 190kg back squat workout.  I just haven't been the same since and hopefully this little vacation will help me to completely recover.  Furthermore, I tried adjusting my starting stance a little wider -- it didn't help much at all.  Instead, I think it hindered my lifts today.

2015JUL21 (BSF D36 + BBD D21)

Back Squat:

20 x bar work

65 x 6

95 x 6

115 x 4

135 x (6)5

185 x 10c * Walk Out

235 x 20c * Walk Out

135kg x 6 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 20) + (bw x 20))3

Good Morning + Behind Neck Press:

(22.5 x (1+1)10)1

(32.5 x (1+1)10)1

(42.5 x (1+1)10)1

Barbell Curl + Press + Reverse French Curl:

(20 x (1+1+1)10)3

Snatch Grip Upright Row + Cuban Curl + Behind Neck Press:

(5 x (1+1+1)10)1

(7.5 x (1+1+1)10)1

(10 x (1+1+1)10)1

The Wrench:

#1 x 50s

#1 x 40s

#1 x 30s

Barbell Curl:

20 x 20

20 x 30

20 x 20

* Notes:

- Almost feels like a deload week with the light back squats, but it's the start of a new cycle.  Overall, an exhausting day in the squat rack and the platform.  I'm dead beat tired.

2015JUL20 (RMT D1.W8)

Snatch:
20 x bar work
40 x (1)3
50 x (1)2
65 x 1
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1
100 x 1
105 x 1
110 x (M)2
100 x 1
105 x 1
110 x (M)3
100 x (M)2
95 x (1)2

105kg Snatch

Low Block Snatch Deadlift + Low Block Snatch:
50 x (1+1)2
70 x (1+1)2
90 x (1+1)2
100 x (1+M)1
100 x (1+1)2

100kg Low Block Snatch Deadlift + Low Block Snatch

Low Block Snatch Deadlift + Low Block Snatch Extension + Low Block Snatch High Pull:
120 x (1+1+1)3

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 19) + (bw x 19))3

* Notes:

- Complete shit-storm on the platform today.  Slow and sluggish and my fucking shoulder was so damn soft -- it should have been the star of a Charmin commerical.  Fuck!

2015JUL19 (BSF D35 + BBD D20)

Back Squat:

20 x bar work

50 x 5

85 x 5

105 x 4

135 x 4

155 x 3

175 x 2

190 x (2)3 * PR

190kg x 2 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 18) + (bw x 18))3

Good Morning + Behind Neck Press:

(27.5 x (1+1)10)1

(42.5 x (1+1)10)1

(57.5 x (1+1)10)1

Push Up + Barbell Curl:

((bw x 15) + (20 x 20))5

Snatch Grip Upright Row + Cuban Curl:

(5 x (1+1)10)1

(7.5 x (1+1)10)1

(10 x (1+1)10)1

The Wrench:

#1 x 48s

#1 x 38s

#1 x 28s

* Notes:

- 190kg doubles for three sets -- do I even have to say more?

2015JUL18 (REST)

Rest:

- Taking a day off to collect myself.

2015JUL17 (RMT D4.W7 * DELOAD + BBD D20)

High Block Power Clean + Power Jerk:
20 x bar work
40 x (1+1)4
50 x (1+1)3
60 x (1+1)2
70 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1
110 x (1+1)1
115 x M
115 x (1+1)1
120 x M
120 x (1+M)1
95 x (1+1)1
100 x (1+1)1

115kg High Block Power Clean + Power Jerk

Hang Clean Pull:
90 x (3)2

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 17) + (bw x 17))3

Good Morning + Behind Neck Press:
(22.5 x (1+1)10)1
(37.5 x (1+1)10)1
(52.5 x (1+1)10)1

The Wrench:
#1 x 46s
#1 x 36s
#1 x 26s

* Notes:

- Terrible day on the platform.  I just couldn't move fast enough and didn't have enough power to get under the cleans.

2015JUL16 (RMT D3B.W7) * DELOAD

Snatch Deadlift + High Hang Snatch + Low Hang Snatch + Snatch:
50 x (1+1+1+1)3
60 x (1+1+1+1)1
65 x (1+1+1+1)1
70 x (1+1+1+1)1
75 x (1+1+1+1)1
80 x (1+1+1+1)1
90 x (1+1+1+1)1
70 x (1+1+1+1)1

90kg Snatch Deadlift + High Hang Snatch + Low Hang Snatch + Snatch

Snatch Grip Push Press + Overhead Squat:
20 x (2+1)1
50 x (2+1)1
60 x (2+1)1
70 x (2+1)1
100 x (1+1)1

* Notes:

- Fairly intense snatch complex workout at CrossFit Mohawk Valley.  It was challenging but fun.  I had a great time!

2015JUL16 (BSF D34 + BBD D19)

Back Squat:
20 x bar work
50 x 6
70 x 4
100 x 4
120 x 4
150 x 3
170 x (4)3
225 x 35s * Walk Out

170kg x 4 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 16) + (bw x 16))3

Good Morning + Behind Neck Press:
20 x (1+1)10
30 x (1+1)10
40 x (1+1)10

Push Up + Barbell Curls:
((bw x 15) + (20 x 25))4

Clean Grip Upright Row + Cuban Curl:
5 x (1+1)10
10 x (1+1)10
15 x (1+1)10

The Wrench:
#1 x 44s
#1 x 34s
#1 x 24s

* Notes:

- Brutal, gut-check back squat workout!  It was challenging to handle 170kg for 4 reps but I managed to make all three prescribed sets successfully!  I'm thrilled!  Now, it's time to prepare for the doubles at 190kg.

2015JUL15 (RMT D3A.W7) * DELOAD

Snatch + Overhead Squat:
20 x bar work
40 x (1+1)3
50 x (1+1)3
60 x (1+1)1
65 x (1+1)1
70 x (1+1)1
75 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x M
100 x (1+1)1
110 x 1 * Snatch Only
115 x M
120 x M
100 x M
100 x (1+1)1

110kg Snatch

High Block Snatch:
50 x (1)3
70 x 3 * True Triple
80 x 3 * True Triple
90 x 3 * True Triple

Snatch Grip Upright Row + Cuban Curl:
5 x 10
10 x 10

* Notes:

- Not the best day... not the worst... but another day in the books.  I started my warm up adding an overhead squat after the snatch and decided to keep it all the way up to 100kg.  It worked out well and provided an opportunity to focus more on shoulder stability and full squat depth -- something I'm still struggling to attain.

2015JUL14 (BSF D33 + BBD D18)

Back Squat:

20 x bar work

50 x 6

70 x 6

90 x 6

120 x 3

150 x (6)3

195 x 10c * Walk Out

230 x 20c * Walk Out

150kg x 6 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 15) + (bw x 15))3

Good Morning + Behind Neck Press:

(25 x (1+1)10)1

(40 x (1+1)10)1

(55 x (1+1)10)1

Clean Grip Upright Row + Cuban Curl:

(5 x 10)3

(10 x 10)2

Push Up + Barbell Curl:

((bw x 12) + (20 x 25))4

The Wrench:

#1 x 42s

#1 x 32s

#1 x 22s

* Notes:

- Back on the saddle and pushing the weights back up from the deload week.  Back squats went well with three sets of 6 reps at 150kg.  Nothing terribly challenging and continuing to work on my form and full range of motion, but explode out of the hole.  Added two sets of back squat walk outs at 195kg and 230kg -- no problem.  Overall, a great day!

2015JUL13 (RMT D2.W7) * DELOAD

Power Clean + Power Jerk:
20 x bar work
40 x (1+1)4
55 x (1+1)2
75 x (1+1)1
85 x (1+1)1
95 x (1+1)1
105 x (1+1)1
115 x (1+1)1
120 x (1+1)1
125 x (1+1)1
130 x (1+1)1

130kg Power Clean + Power Jerk

Clean Pull:
135 x 3
140 x 3
145 x 3

Clean:
40 x (1)5 *

Reverse Hyper (Roller) + Hanging Leg Raise:
((145 x 20) + (bw x 20))3

* Notes:

- Today was a continuation of my deload week focusing on the power clean and power jerk.  The workout went very well with zero missed lifts; however, it was ungodly muggy in the garage.  All of the bumper plates had a thin coat of moisture on them, and the barbell was no different.  Nevertheless, I got to my goal weight of 130kg.  Afterwards, I did some clean pulls and a few cleans to focus on the turnover of the bar and sitting deep in the receiving position.  Overall, today's workout went very well.

2015JUL12 (BSF D32 * DELOAD + BBD D17)

Back Squat:
20 x bar work
75 x 5
105 x 5
133 x (5)5
175 x 10c Walk Out
225 x 30c Walk Out

133kg x 5 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((145 x 20) + (bw x 20))3

Good Morning + Behind Neck Press:
(20 x (1+1)10)1
(35 x (1+1)10)1
(50 x (1+1)10)1

Barbell Curl + Dip:
((20 x 20) + (bw x 12))5

The Wrench:
#1 x 40s
#1 x 30s
#1 x 20s

* Notes:

- Last back squat "deload" day and I'm greatful, because I was a little sore today.  Although, I can hardly wait to start squatting heavy again.  My next session should include 150kg x 6 for three sets.

2015JUL11 (RMT D1.W7) * DELOAD

Snatch:
20 x bar work
40 x (1)3
50 x (1)3
60 x 1
65 x 1
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x 1
115 x M
115 x 1

115kg Snatch

Snatch Pull:
120 x 3
125 x 3
130 x 3

Seated Good Morning:
20 x (10)3

* Notes:

- Deload continues, now with the classic lifts and I went slightly higher than prescribed at 87.5kg.  The lifts felt great so I decided to inch further up, but had a cut off weight of 115kg, which I successfully made on the second attempt.  All in all, a great day!

2015JUL10 (BSF D31 * DELOAD + BBD D16)

Back Squat:
20 x bar work
75 x 5
105 x 5
133 x (5)5
175 x 10c * Walk Out
225 x 20c * Walk Out

133kg x 5 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((145 x 19) + (bw x 19))3

Good Morning + Behind Neck Press:
(25 x (1+1)10)1
(35 x (1+1)10)1
(45 x (1+1)10)1

Dips + Barbell Curl:
((bw x 11) + (20 x 20))5

The Wrench:
#1 x 38s
#1 x 28s
#1 x 18s

* Notes:

- Another deload squat day -- ezpz!

2015JUL09 (RMT D4.W6)

Low Block Power Clean + Power Jerk:

20 x bar work

40 x (1+1)5

50 x (1+1)5

65 x (1+1)3

75 x (1+1)1

80 x (1+1)1

85 x (1+1)1

90 x (1+1)1

95 x (1+1)1

100 x (1+1)1

105 x (1+1)1

110 x (1+1)1

115 x (1+1)1

120 x (1+1)1

125 x M

125 x (1+1)1

130 x (1+M)1

115 x (1+1)2

117.5 x (1+1)3

125kg Low Block Power Clean + Power Jerk

Low Block Clean:

55 x (1)3

65 x (1)3

75 x (1)3

85 x (1)3

* Notes:

- VERY SLUGGISH today and my results reflected accordingly.  I just didn't have that "POP" that I normally have with the power cleans, and my mental game was completely off.  A long morning struggling with a fickle 2 year old toddler is mentally draining, and, on the platform, I couldn't convince myself to move with a sense of purpose.  Only could get to 125kg before things started falling apart, but I'll still chalk today as a win.

2015JUL08 (BSF D30 * DELOAD + BBD D15)

Back Squat:
20 x bar work
65 x 5
95 x 5
115 x 5
133 x (5)5

133kg x 5 Back Squat

175 x 10c * Walk Out
225 x 20c * Walk Out

225kg x 20c Back Squat Walk Out

Reverse Hyper (Roller) + Hanging Leg Raise:
((145 x 18) + (bw x 18))3

Dips + Barbell Curl:
((bw x 10) + (20 x 20))5

Good Morning + Behind Neck Press:
(20 x (1+1)10)1
(30 x (1+1)10)1
(40 x (1+1)10)1

The Wrench:
#1 x 36s L/R
#1 x 26s L/R
#1 x 16s L/R

* Notes:

- Another deload day for the back squats and I'm actually glad, because my body is very achy today.  Nevertheless, I got through the workout with any issues -- the squats were easy, but my legs were just a tad bit sore and sticky from yesterday's epic snatch session.

2015JUL07 (RMT D3.W6)

Low Block Snatch:
20 x bar work
40 x (1)3
50 x (1)2
65 x 1
70 x 1
75 x 1
80 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x 1
115 x M
115 x 1
120 x (M)4
120 x 1
120 x (M)2
110 x M
110 x 1
110 x M
100 x (1)3
105 x 1
110 x 1
115 x 1

120kg Low Block Snatch

Low Block Snatch Pull:
125 x (3)3
130 x 3
135 x 2

Reverse Hyper (Roller) + Hanging Leg Raise:
((145 x 17) + (bw x 17))3

* Notes:

- Great workout!  Finally got to 120kg; although, it was after 4 failed attempts, but I still got it!

2015JUL06 (BSF D29 * DELOAD + BBD D14)

Back Squat:
20 x bar work
60 x 5
100 x 5
133 x (5)5

133kg x 5 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((145 x 16) + (bw x 16))3

Dips + Seated Good Morning:
(bw x 5 + 20 x 10)1
(10 + bw x 6 + 40 x 10)1
(20 + bw x 6 + 45 x 10)2
(20 + bw x 6)1

Reverse Barbell Curl + Cuban Curl:
(20 x 25 + 2.5 x 25)1
(20 x 15 + 2.5 x 15)1
(20 x 10 + 2.5 x 10)1

The Wrench:
#1 x 34s L/R
#1 x 24s L/R
#1 x 14s L/R

* Notes:

- Start of a deload week with regards to the back squats.  I still have two days of higher percentage lifting with the Russian Modified Training program, but it was time to deload with the back squats since I reached my goal of 180kg x 2 x 4.  The dips went fairly well today, as I was able to add an additional rep to the overall work sets.  Very pleased with today's training.

2015JUL05 (REST)

Rest:

- Take a day off to recoup and spend time with the family.  Based upon my calculations, I should be starting a deload next week -- at least for the back squats.

2015JUL04 (RMT D2.W6 + BBD D13)

Clean 1st Pull + Clean Deadlift + Power Clean + Power Jerk:
20 x bar work
50 x (1+1+1+1)3
75 x (1+1+1+1)1
90 x (1+1+1+1)1
105 x (1+1+1+1)1
115 x (1+1+1+1)1
120 x (1+1+1+1)1
125 x (1+1+1+1)1
130 x (1+1+1+1)1
135 x (1+1+1+1)1
137 x (1+1+1+M)1
137 x (1+1+1+1)1

137kg Clean 1st Pull + Clean Deadlift + Power Clean + Power Jerk

Good Morning + Behind Neck Press:
((20 x 10) + (20 x 10))1
((40 x 10) + (40 x 10))2

* Notes:

- Finally nailed that elusive 137kg (301lbs) power clean + power jerk, but with two additional pulls prior to the lift -- I'm thrilled at my performance.  Plus, I got to train at CrossFit Mohawk Valley -- an amazing facility with several dedicated platforms and kilo bumpers!!!  I can't wait to go back and train there again!

2015JUL03 (BSF D28 + BBD D12)

Back Squat:
20 x bar work
40 x 4
60 x 4
80 x 4
100 x 4
120 x 3
140 x 3
160 x 2
180 x (2)4
220 x 10c * Walk Out

180kg x 2 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((145 x 15) + (bw x 15))3

Dips:
bw x (5)5

Good Morning + Behind Neck Press:
((20 x 10) + (20 x 10))1
((27.5 x 10) + (27.5 x 10))1
((35 x 10) + (35 x 10))1

* Notes:

- 180kg back squat doubles!  Need to say more?

2015JUL02 (RMT D1.W6 + BBD D11)

Snatch 1st Pull + Snatch Deadlift + Snatch:
20 x bar work
40 x (1+1+1)3
50 x (1+1+1)2
60 x (1+1+1)1
65 x (1+1+1)1
75 x (1+1+1)1
90 x (1+1+1)1
95 x (1+1+1)1
100 x (1+1+1)1
105 x (1+1+1)1
110 x (1+1+1)1
115 x (1+1+M)1
115 x (1+1+1)1

115kg Snatch 1st Pull + Snatch Deadlift + Snatch

Reverse Hyper (Roller) + Hanging Leg Raise:
((140 x 20) + (bw x 20))3

Seated Cuban Curl + Seated Press + Seated Good Morning:
((2.5 x 10 + 10) + (20 x 10))1
((2.5 x 10 + 10) + (25 x 10))1
((2.5 x 10 + 10) + (30 x 10))1

The Wrench:
#1 x 32 sec L/R
#1 x 22 sec L/R
#1 x 12 sec L/R

Barbell Curl:
20 x 25/15/10

* Notes:

- Big day on the platform, because I was able to complete a snatch complex at 115kg -- the most I've ever done!

2015JUL01 (BSF D27 + BBD D10)

Back Squat:

20 x bar work

40 x 4

60 x 4

80 x 4

100 x 4

120 x 4

140 x 3

160 x (4)4

160kg x 4 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((140 x 19) + (bw x 19))3

Dips:

bw x 5

bw + 10 x 5

bw + 20 x 5

bw + 25 x (5)3

Good Morning + Cuban Curls:

20 x 10 + 2.5 x 20

30 x 10 + 2.5 x 20

40 x 10 + 2.5 x 20

* Notes:

- My back is still wacked but I'm working around it.  Surprisingly, the 160kg back squat wasn't as troublesome as I'd anticipated, and they went fairly well.  

2015JUN30 (RMT D4.W5)

Low Block Power Clean + Power Jerk:
20 x bar work
50 x (1+1)5
70 x (1+1)1
75 x (1+1)1
85 x (1+1)1
95 x (1+1)1
100 x (1+1)1
110 x (1+1)1
115 x (1+1)1
120 x (1+1)1
125 x (1+1)1
130 x (1+1)1
137.5 x (M)3

130kg Low Block Power Clean + Power Jerk

Low Block Clean Pull:
140 x 3
145 x 3
150 x 3

Reverse Hyper (Roller) + Hanging Leg Raise:
((140 x 18) + (bw x 18))3

The Wrench:
#1 x 30s/20s/10s

Heavy Hammer II Leverage Bar (Overhead):
5# x (20 L/R)2

* Notes:

- Very tender back but you wouldn't notice based upon the video.  Not sure what's going on with my back but it's extremely tender at certain angles.  Nevertheless, I managed to get 130kg today, but had three failed attempts at 137.5kg -- a little disappointed about the missed lifts; however, considering my current condition -- it's no big deal!

2015JUN29 (RMT D3.W5)

Low Block Snatch:

20 x bar work

40 x (1)6

50 x (1)3

60 x 1

65 x 1

70 x 1

75 x 1

80 x 1

90 x 1

95 x 1

100 x 1

105 x 1

110 x 1

110 x M

110 x 1

115 x 1

120 x (M)2

110 x M

110 x 1

90 x (1)3

95 x (1)3

100 x (1)3

115kg Block Snatch

Reverse Hyper (Roller) + Hanging Leg Raise:

((140 x 17) + (bw x 17))3

* Notes:

- Great workout with a top snatch weight of 115kg!  I focused on receiving the bar and holding the catch for at least 2-3 seconds before standing the weight up.  This definitely helped open up my hips and prime my shoulders -- somethig I plan on doing regularly!  I'm getting back to my previous numbers -- excited!

2015JUN28 (REST)

Rest:

- Took a day off from the platform to rest and spend time with family -- day well spent!

2015JUN27 (BSF D26)

Back Squat:
20 x bar work
60 x 6
100 x 6
140 x (6)4

140kg x 6 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((140 x 16) + (bw x 16))3

Back Squat Walk Out:
110 x 10c
160 x 10c
210 x 10c

210kg x 10c Back Squat Walk Out

Captains of Crush:
#1 x 1 L/R
#1.5 x 1 L/R
#2 x 1 L/R
(#2.5 x .5 L/R)2
#2 x 1 L/R

* Notes:

- Superb back squat workout with a great finisher of closing the #2 Captains of Crush -- both hands!!!

2015JUN26 (KBC D26)

Kettlebell Swing + Behind Neck Push Press:
28 x (50)5 + 85 x (1)5
28 x (25)5 + 85 x (2)5
28 x (15)5 + 85 x (3)5
28 x (10)5

@ 28:10

Good Morning + Heavy Hammer II Leverage Bar:
25 x 10 + 5# x 10 L/R
35 x 10 + 6.25# x 10 L/R
45 x 10 + 7.5# x 10 L/R

Reverse Barbell Curl:
25 x 25/15/10

* Notes:

- Death!  Muggy in the garage and breathing was a challenge, let alone doing the workout!

2015JUN25 (RMT D2.W5)

Reverse Hyper (Roller) + Hanging Leg Raise:
((140 x 15) + (bw x 15))3

Power Clean + Power Jerk:
20 x bar work
50 x (1+1)5
70 x (1+1)1
75 x (1+1)1
85 x (1+1)1
90 x (1+1)1
100 x (1+1)1
105 x (1+1)1
115 x (1+1)1
120 x (1+1)1
130 x (1+1)1
135 x (1+M)1
135 x (1+1)1
140 x M
125 x (1+1)2

135kg Power Clean + Power Jerk

Clean Pull:
135 x 3
145 x 3
150 x 3

* Notes:

- Add 2.5kg to the last power clean and power jerk workout -- happy, happy, happy!

2015JUN24 (BSF D25)

Back Squat:

20 x bar work

50 x 4

90 x 4

110 x 4

130 x 3

150 x 2

170 x (2)5

170kg x 2 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((135 x 20) + (bw x 20))3

* Notes:

- Cut the workout in half because I'm dog shit tired from not getting enough quality sleep and the fucking kettlebell swings have been murder on recovery.

2015JUN23 (KBC D25 + BBD D9)

Kettlebell Swing + Bench Press (Pin Stop):
28 x (50)5 + 100 x (3)5
28 x (25)5 + 100 x (2)5
28 x (15)5 + 100 x (1)5
28 x (10)5

@ 27:19

Seated Good Morning + Reverse Wrist Curl:
30 x 10 + 20 x 14
40 x 10 + 20 x 14
45 x 10 + 20 x 14

Barbell Curl:
25 x 20/20/10

* Notes:

- Decided to flip the order of swings and bench press and it made the workout seem very easy.

2015JUN22 (BSF + RMT D1.W5)

Back Squat:
20 x bar work
50 x 4
90 x 4
110 x 4
130 x 3
150 x (4)5

150kg x 4 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((135 x 19) + (bw x 19))3

Snatch:
20 x bar work
40 x (2)3
60 x 1
65 x 1
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x (M)2
95 x (1)2

100kg Snatch

105kg Snatch

Snatch Pull:
110 x 3
120 x 3
125 x 3

* Notes:

- Brutal workout and today may be a wake-up call to switch the programming to incorporate more rest days between classic lifts, because leading the workout with squats is killing my snatches and clean and jerks.