2015FEB28 (BUL D1.W15)

Snatch:
20 x bar work
40 x (1)8
50 x (1)6
60 x (1)5 (5:5:5)
70 x (1)5 (5:10:10)
80 x (1)5 (5:15:15)
90 x (1)5 (5:20:20)
100 x 1/M/1/M/1 (5:25:25) = 103 * dmax
110 x (M)3 (3:28:28)
90 x M/1 (2:30:30)

100kg Snatch

* Notes:

- Very light day of snatches due to an extremely sore and hot elbow tendenitis.  Time to switch things up and undertake the Conceptual Program for a while, until I can heal.

2015FEB26 (BUL D7.W14)

Front Squat:
20 x bar work
60 x (3)3
80 x (3)2
100 x 3
120 x 3 (3:3:197)
140 x 3 (3:6:200)
160 x 3 (3:9:203) = 174 * dmax
180 x M
180 x M

180kg x M Front Squat

(1st Attempt)

180kg x M Front Squat

(2nd Attempt)

* Notes:

- Got stapled twice with 180kg -- normally, I can front squat this at least once -- not today.  I think this is a good indication that I need to switch my programming.  As such, I've decided on undertaking the "Conceptual Program" from Idaho Weightlifting for a four week cycle.  I hope this will help with deloading my body and giving me a little more time to heal my aching elbows.

2015FEB25 (BUL D6.W14)

Hang Power Clean + Push Press:
20 x bar work
40 x (1+1)6
50 x (1+1)3
60 x (1+1)3
70 x (1+1)2
90 x (1+1)2 (4:4:153)

Hang Power Clean + Power Jerk:
110 x (1+1)2 (4:8:157)
122.5 x (1+1)10 (20:28:177)
132.5 x (1+1)1 (2:30:179) = 135 * dmax
140 x (1+M)2 (4:34:183)
130 x M (1:35:184)
130 x (1+M)1 (2:37:186)
110 x (1+1)1 (2:39:188)
120 x (1+1)1 (2:41:190)
130 x (1+1)1 (2:43:192)
142.5 x (M)2 (2:45:194)

132.5kg Hang Power Clean + Power Jerk

* Notes:

- Another shitty day on the platform.  Hang power cleans weren't very powerful, nor productive.  I had trouble maintaining tightness throughout my back and it definitely showed today.  I tried to do some clean pulls afterwards but my back said different.  FUCK!

2015FEB24 (BUL D5.W14)

Low Block Snatch High Pull + Low Block Power Snatch (* w/foot movement):
40 x (3+3)2
50 x (2+1)2
60 x (1+1)2
70 x (1+1)2 (4:4:96)
80 x (1+1)2 (4:8:100)
90 x (1+1)2 (4:12:104)

Low Block Power Snatch (* w/foot movement):
100 x (1)3 (3:15:107)
100 x M (1:16:108)
100 x (1)7 (7:23:115)

Low Block Snatch (* w/foot movement):
70 x 1 (1:24:116)
80 x 1 (1:25:117)
90 x M (1:26:118)
90 x 1 (1:27:119)
100 x 1 (1:28:120)
105 x 1 (1:29:121) = 108 * dmax 1
110 x (M)2 (2:31:123)
90 x (M)2 (2:33:125) (* no/foot movement)
70 x (1)2 (2:35:127)
70 x M (1:36:128)
70 x (1)2 (2:38:130)
80 x (M)2 (2:40:132)
80 x 1 (1:41:133)
90 x 1 (1:42:134)
100 x 1 (1:43:135)
110 x 1 (1:44:136) = 113 * dmax
120 x (M)6 (6:50:142)
90 x (M)2 (2:52:144)
90 x (1)2 (2:54:146)
90 x M (1:55:147)
90 x (1)2 (2:57:149)

110kg Low Block Snatch

* Notes:

- Complete shit storm!  Stick to what you know and what works best for you -- piss on everything else and the "expert" opinions of wannabe coaches and authorities on lifting weights.  They aren't in your shoes!

2015FEB23 (BUL D5.W14)

Front Squat:
20 x bar work
60 x (3)3
80 x (3)2
100 x 3
120 x 3 (3:3:77)
140 x 3 (3:6:80)
160 x 3 (3:9:83)
180 x 1/M (1:10:84) = 185 * dmax
160 x 2 (2:12:86) @ 85% + .5kg
162.5 x 2 (2:14:88) @ 85% + 3kg
165 x 2 (2:16:90) @ 85% + 5.5kg
167.5 x 2 (2:18:92) @ 85% + 8kg

180kg x 1/M Front Squat

Reverse Hyper (Roller):
80 x (15)3

* Notes:

- Tired and crushed again with the 180kg.  I'll get it soon enough.  With failure, comes success!

2015FEB22 (BUL D3.W14)

Rest:

- Took a day off from training, because my body is beat to hell.  I'll get back at it tomorrow.

2015FEB21 (BUL D2.W14)

Power Clean + Power Jerk:
20 x bar work
40 x (1+1)8
50 x (1+1)8
70 x (1+1)3
80 x (1+1)1
100 x (1+1)1 (2:2:20)
120 x (1+1)1 (2:4:22) = 123 * dmax 1
140 x (M)2 (2:6:24)
120 x (1+1)5 (10:16:34)
130 x (1+1)5 (10:26:44)
140 x (1+1)1 (2:28:46) = 143 * dmax 2
135 x (1+M)1 (2:30:48)
135 x (1+1)5 (10:40:58)
140 x (1+M)1 (2:42:60)
140 x (1+1)1 (2:44:62)
140 x (M)2 (2:46:64)

140kg Power Clean + Power Jerk

Clean Pull:
160 x (1)10 (10:56:74)

* Notes:

- Shit day on the platform due to way too much drinking the night before.  Next time.

2015FEB20 (BUL D1.W14)

Front Squat:
20 x bar work
60 x (3)3
80 x (3)2
100 x 3
120 x 3 (3:3:3)
140 x 3 (3:6:6)
160 x 3 (3:9:9)
180 x 1/M (1:10:10) = 185 * dmax
167.5 x (2)4 (8:18:18) @ 85% + 8kg

180kg x 1/M Front Squat

Reverse Hyper (Roller):
80 x (15)3

* Notes:

- I need to shed the sweatshirt when I get to my max attempts because it's causing the bar to slip off my right shoulder.  I'm not sure if you can see it in the above video but the bar was slowly slidding off and it took every ounce of energy to press it back up past my clavicle.  Lesson learned.

2015FEB19 (BUL D7.W13)

Low Block Power Snatch:
20 x bar work
40 x (3)3
50 x (3)2
70 x 3
90 x (1)2 (2:2:142)
100 x M (1:3:143)
100 x 1 (1:4:144)
105 x 1 (1:5:145) = 108 * dmax
110 x (M)2 (2:7:147)

Low Block Snatch:
75 x 1 (1:8:148)
75 x M (1:9:149)
75 x (1)2 (2:11:151)
85 x 1 (1:12:152)
95 x 1 (1:13:153)
105 x (1)10 (10:23:163)
110 x 1 (1:24:164)
115 x 1 (1:25:165) = 118 * dmax 1
120 x (M)3 (3:28:168)
110 x 1 (1:29:169)
115 x M (1:30:170)
115 x 1 (1:31:171)
120 x (M)2 (2:33:173)
120 x 1 (1:34:174) = 123 * dmax 2
122.5 x (M)2 (2:36:176)

120kg Low Block Snatch

Low Block Snatch High Pull:
125 x 3 (3:39:179)
130 x 3 (3:42:182)
135 x 3 (3:45:185)
140 x 3 (3:48:188)
145 x 3 (3:51:191)

* Notes:

- Worked a lot of consistency with 105kg.  Not a single miss; however, the last rep was a MONSTER of a fight!  Never get complacent with the lifts, because they will kill you!  Stay aggressive and never surrender until the lift is finally over!

2015FEB18 (BUL D6.W13)

Front Squat:
20 x bar work
60 x (3)2
80 x (3)2
100 x (3)2
120 x 3 (3:3:124)
140 x 3 (3:6:127)
160 x 3 (3:9:131)
180 x 1/M (1:10:132) = 185 * dmax
165 x (2)4 (8:18:140) @ 85% + 5.5kg

180kg x 1/M Front Squat

Reverse Hyper (Roller):
70 x 15
85 x (15)2

* Notes:

- Back to the grind and failing with my second repetition at 180kg, but it won't stop me from accomplishing my next goal of 180kg x 3.  Soon enough!

2015FEB17 (BUL D5.W13)

Low Block Power Clean + Push Press:
20 x bar work
50 x (3+3)2
60 x (3+3)2
70 x (1+1)2
90 x (1+1)1 (2:2:79)
110 x (1+1)1 (2:4:81)

Low Block Power Clean + Power Jerk:
125 x (1+M)1 (2:6:83)
125 x (1+1)10 (20:26:103)
135 x (1+1)1 (2:28:105)
145 x (M)4 (4:32:109)
145 x (1+M)1 (2:34:111)
135 x M (1:35:112)
135 x (1+1)1 (2:37:114)
140 x (1+1)1 (2:39:116) = 143 * dmax
142.5 x (M)2 (2:41:118)
142.5 x (1+M) (2:43:120)
142.5 x M (1:44:121)

140kg Low Block Power Clean + Power Jerk

Low Block Clean Pull:
170 x (3)5 (15:59:136)

* Notes:

- Very cold early morning in the garage with a sorching 26 degrees to train in!  The cleans today weren't that great.  I should have made more of my lifts at and above 140kg but it wasn't my day.  There is always next time.

2015FEB16 (BUL D4.W13)

Front Squat:

20 x bar work

75 x (3)3

95 x (3)2

115 x 3 (3:3:60)

135 x 3 (3:6:63)

155 x 3 (3:9:66)

175 x 3 (3:12:69) = 190 * dmax

163.5 x (2)4 (8:20:77) @ 85%

175kg x 3 Front Squat

Reverse Hyper (Roller):
70 x 15
85 x (15)2

* Notes:

- FINALLY!  Made the goal of 175kg triple front squat.  Now, on to 180kg triple!

2015FEB15 (BUL D3.W13)

Rest:

- Took a day off to spend with family.  Back at it tomorrow.

2015FEB14 (BUL D2.W13)

Snatch:
20 x bar work
40 x (1)8
50 x (1)5
70 x (1)3
90 x 1 (1:1:20)
110 x 1 (1:2:21) = 113 * dmax 1
130 x M (1:3:22)
110 x 1 (1:4:23)
120 x 1 (1:5:24)
125 x 1 (1:6:25) = 128 * dmax 2
130 x M (1:7:26)
110 x 1 (1:8:27)
120 x M (1:9:28)
120 x 1 (1:10:29)
125 x M (1:12:30)
126 x M (1:13:31)
110 x (1)4 (4:17:35) @ 80% + 5.5kg
110 x M (1:18:36)
110 x (1)2 (2:20:38)
110 x (M)2 (2:22:40)
110 x 1 (1:23:41)
110 x M (1:24:42)
110 x (1)4 (4:28:46)
110 x (M)2 (2:30:48)
110 x 1 (1:31:49)
110 x M (1:32:50)
110 x (1)4 (4:36:54)
110 x (M)2 (2:38:56)
110 x 1 (1:39:57)

125kg Snatch

* Notes:

- A fun day on the platform with a shit-ton of volume at 110kg.  Ideally, I would have liked to have made 130kg today, but it wasn't in the cards.  There is always next time.

2015FEB13 (BUL D1.W13)

Front Squat:
20 x bar work
75 x (3)3
95 x (3)2
115 x 3 (3:3:3)
135 x 3 (3:6:6)
155 x 3 (3:9:9)
175 x 2/M (2:11:11) = 185 * dmax
165 x (2)4 (8:19:19) @ 85% + 5.5kg

175kg x 2/M Front Squat

* Notes:

- Super short and completely unplanned workout.  I was stimming my back and at the last minute decided to go down into the garage to squat.  I got so damn close to making the 175kg triple -- It's driving me nuts!!!

2015FEB12 (BUL D7.W12)

Front Squat:
20 x bar work
75 x (3)3
95 x (3)2
115 x 3 (3:3:138)
135 x 3 (3:6:141)
155 x 3 (3:9:144)
175 x 2/M (2:11:146) = 185 * dmax
162.5 x (2)4 (8:19:154) @ 85% + 3kg

175kg x 2/M Front Squat

Reverse Hyper (Roller):
70 x 15
85 x (15)2

* Notes:

- So close to making the 175kg triple.  The third rep started to shift on my shoulder and it killed me!  SO CLOSE!!!  Next time!

2015FEB11 (BUL D6.W12)

Rest:

- Took another day off to help heal my low back.  Lots of stretching, mobility and stim today in order to possibly front squat tomorrow.  God help me.

2015FEB10 (BUL D5.W12)

Hang Power Clean + Push Press:
20 x bar work
40 x (1+1)8
60 x (1+1)4
80 x (1+1)2
100 x (1+1)1 (2:2:87)

Hang Power Clean + Power Jerk:
120 x (1+1)1 (2:4:89) = 123 * dmax 1
140 x (M)3 (3:7:92)
120 x (1+1)10 (20:27:112)
130 x (1+1)1 (2:29:114)
140 x M (1:30:115)
140 x (1+1)1 (2:32:117) = 143 * dmax 2

140kg Hang Power Clean + Power Jerk

Low Block Clean Pull:
160 x (3)3 (9:41:126)
170 x (3)2 (6:47:132)
180 x 3 (3:50:135)

* Notes:

- Very sore and tight low back from two consecutive days of shoveling snow.  I seriously thought about not lifting today, but ended with a 2.5kg PR from my last hang power clean + power jerk session.  I'm pleased but thoroughly beat to hell.

2015FEB09 (BUL D4.W12)

Front Squat:

20 x bar work

75 x (3)3

95 x 3

115 x 3 (3:3:70)

135 x 3 (3:6:73)

155 x 3 (3:9:76)

175 x 1/M (1:10:77) = 180 * dmax

160 x (2)4 (8:18:85) @ 85% + 5kg

175kg x 1/M Front Squat

Reverse Hyper (Roller):
65 x 15
85 x (15)2

* Notes:

- Quick; yet, unsuccessful attempt at 175kg x 2 -- let alone 3.  Next time.  Now, it's time to shovel snow again.

2015FEB08 (BUL D3.W12)

Rest:

- Taking a day off to shovel snow and rest my lower back.

2015FEB07 (BUL D2.W12)

High Block Power Snatch:
20 x bar work
40 x (3)3
50 x (3)2
60 x (3)2 (6:6:24)
70 x 3 (3:9:27)
80 x 3 (3:12:30)
90 x 3 (3:15:33)
95 x 2 (2:17:35)
100 x 1/M (2:19:37)
100 x 1/M (2:21:39) = 103 * dmax
105 x (M)2 (2:23:41)
90 x 3 (3:26:44)
92.5 x 2 (2:28:46)
95 x 1 (1:29:47)
92.5 x 3 (3:32:50)
95 x 2 (2:34:52)
97.5 x 1 (1:35:53)
100 x M (1:36:54)
100 x 1 (1:37:55)

100kg High Block Power Snatch

High Block Snatch Pull:
120 x 3 (3:40:58)
140 x (3)3 (9:49:67)

* Notes:

- Shitty workout today.  Nothing felt right and the numbers showed it.  Piss!

2015FEB06 (BUL D1.W12)

Front Squat:
20 x bar work
55 x (3)3
75 x (3)2
95 x 3
115 x 3 (3:3:3)
135 x 3 (3:6:6)
155 x 3 (3:9:9)
175 x 1/M (1:10:10) = 180 * dmax
157.5 x (2)4 (8:18:18) @ 85% + 2.5kg

175kg x 1/M Front Squat

Reverse Hyper (Roller):
60 x 15
80 x 15
85 x 15

* Notes:

- Felt a little tweaky in my right side and it played with me mentally, because the initial warm up went surprisingly well.  The weights felt light but once I reached 155kg, the scapula issue flared and the attempt at 175kg was feeble.  Next time!

2015FEB05 (BUL D7.W11)

Rest:

- Decided on taking a day of rest.  I'm pretty banged up with a tender low back, angry elbow and general exhaustion.  I'll get after it tomorrow.

2015FEB04 (BUL D6.W11)

Front Squat:
20 x bar work
55 x (3)3
75 x (3)2
95 x 3
115 x 3 (3:3:191)
135 x 3 (3:6:194)
155 x 3 (3:9:197)
175 x 1/M (1:10:198) = 180 * dmax
155 x (2)4 (8:18:206) @ 85%

175kg x 1/M Front Squat

Reverse Hyper (Roller):
60 x 15
80 x (15)2

* Notes:

- Not today; however, the drop sets are getting higher, so this stalemate at 175kg should resolve itself soon.

2015JFEB03 (BUL D5.W11)

High Block Power Clean + Push Press:
20 x bar work
40 x (1+1)5
50 x (1+1)3
70 x (1+1)2
80 x (1+1)2 (4:4:132)
90 x (1+1)2 (4:8:136)
100 x (1+1)2 (4:12:140)

High Block Power Clean + Power Jerk:
110 x (1+1)10 (20:32:160)
120 x (1+1)1 (2:34:162) = 123 * dmax
130 x (M)2 (2:36:164)

120kg High Block Power Clean + Power Jerk

High Block Clean Pull:
130 x 3 (3:39:167)
140 x 3 (3:42:170)
150 x 3 (3:45:173)
160 x (3)3 (9:54:182)
150 x 3 (3:57:185)
140 x 3 (3:60:188)

* Notes:

- Very sluggish today with a tender low back and generally tired from fighting off strep throat.  I took it easy initially with 10 singles at 110kg and tried to bump up the weight but got killed with 130kg, because I was too damn slow under the bar.  Next time!

2015FEB02 (BUL D4.W11)

Low Block Snatch:
20 x bar work
40 x (3)3
50 x (3)2
70 x 2 (2:2:72)
80 x 1 (1:3:73)
90 x M (1:4:74)
90 x 1 (1:5:75)
100 x 1 (1:6:76) = 103 * dmax 1
110 x (M)2 (2:8:78)
100 x (1)10 (10:18:88) @ less 20kg
110 x (M)2 (2:20:90)
100 x 1 (1:21:91)
102.5 x 1 (1:22:92)
105 x 1 (1:23:93)
107.5 x 1 (1:24:94)
110 x M (1:25:95)
110 x 1 (1:26:96)
112.5 x M (1:27:97)
112.5 x 1 (1:28:98) = 115 * dmax 2
115 x (M)2 (2:30:100)
105 x (1)2 (2:32:102)
110 x M (1:33:103)
110 x 1 (1:34:104)
115 x 1 (1:35:105) = 118 * dmax 3
120 x (M)2 (2:37:107)

115kg Low Block Snatch

Low Block Snatch Pull:
130 x 3 (3:40:110)
140 x 3 (3:43:113)
150 x (3)3 (9:52:122)
140 x 3 (3:55:125)
130 x 3 (3:58:128)

* Notes:

- Not the best day on the platform with the block snatches.  My legs are bruised from Saturday's epic power clean + power jerk session and I'm a little hesitant to get aggressive with the bar.  Nevertheless, I did get up to 115kg in a ice cold garage -- I'll consider today a minor success.

2015FEB01 (BUL D3.W11)

Front Squat:
20 x bar work
55 x (3)3
75 x (3)2
95 x 3
115 x 3 (3:3:55)
135 x 3 (3:6:58)
155 x 3 (3:9:61)
175 x 1/M (1:10:62) = 180 * dmax
150 x (2)4 (8:18:70) @ 80% + 4kg

175kg x 1/M Front Squat

Reverse Hyper (Roller):
60 x 15
80 x (15)2

* Notes:

- Very quick workout to see if I could push past 175kg for a double -- not today.