2015MAR31 (COW D2.W2)

Low Block Power Snatch:
20 x bar work
40 x (1)8
60 x (2)2
80 x (1)2 (2:2:49)
90 x (1)2 (2:4:51)
95 x 1 (1:5:52)
97.5 x 1 (1:6:53)
97.5 x M
97.5 x (1)10 (10:16:63)
100 x 1 (1:17:64)
98.5 x 1 (1:18:65)
101 x 1 (1:19:66)
99.5 x 1 (1:20:67)
102 x M
102 x 1 (1:21:68)
100.5 x 1 (1:22:69)
103 x 1 (1:23:70)
101.5 x 1 (1:24:71)
104 x 1 (1:25:72)
102.5 x 1 (1:26:73)
105 x 1 (1:27:74)
107.5 x 1 (1:28:75) = 110 * dmax
110 x (M)2
80 x (1)2 (2:30:77)
82.5 x 1 (1:31:78)
85 x 1 (1:32:79)
87.5 x 1 (1:33:80)
90 x 1 (1:34:81)
92.5 x 1 (1:35:82)
95 x 1 (1:36:83)
97.5 x 1 (1:37:84)
100 x 1 (1:38:85)

107.5kg Low Block Power Snatch

Captain of Crush:
#1 x (8 L/R)1
#1.5 x (5 L/R)4

* Notes:

- Felt crazy fast today even though I missed 2 hours of sleep last night along with a little to much vodka.

2015MAR30 (COW D1.W2)

Back Squat:

20 x bar work

40 x 3

60 x 3

80 x 3

100 x 3

120 x 3 (3:3:3)

128 x (11)4 (44:47:47) = 170 * dmax

128kg x 11 Back Squat

KB Clean + KB Press:

20 x (1+5 L/R)2

24 x (1+5 L/R)1

28 x (1+5 L/R)1

32 x (1+5 L/R)1

Hanging Leg Raise + Reverse Hyper (Roller) + Good Morning:

((bw x 10) + (100 x 10) + (20 x 10))1 * Prime

((bw x 16) + (100 x 16) + (40 x 6))3

Heavy Hammer II Leverage Bar:
5# x (10 L/R)1
6.25# x (10 L/R)2

* Notes:

- Brutal squat workout.  I accidentally miss counted my first set of 128kg and decided (foolishly) to stick with eleven reps vice ten, and it nearly put me on my ass!  I was huffing and puffing for air and my legs were on FIRE!!!  Nevertheless, I managed to get all four sets done successfully.  I dread next week, where I have to squat 143kg for three sets of ten.  Lord help me.  Now to eat, rest and get my mind right.

2015MAR29 (COW D7.W1)

Rest:

- Taking some time off with the family and recouperating in preparation for tomorrow's deadly squat workout.

2015MAR28 (COW D6.W1)

High Block Power Clean + Power Jerk:
20 x bar work
50 x (1+1)8
60 x (1+1)5
70 x (1+1)2
80 x (1+1)2 (4:4:200)
90 x (1+1)1 (2:6:202)
100 x (1+1)1 (2:8:204)
110 x (1+1)1 (2:10:206)
120 x (1+M)1 (1:11:207)
120 x (1+1)10 (20:31:227)
125 x (1+1)1 (2:33:229)
130 x (1+1)1 (2:35:231) = 133 * dmax PR

130kg High Block Power Clean + Power Jerk

High Block Clean Pull:
130 x (5)2 (10:45:241)
140 x (4)2 (8:53:249)
150 x (3)2 (6:59:255)
160 x (2)2 (4:63:259)

Captains of Crush:
#1 x (8 L/R)4
#/15 x (4 L/5 R)1

* Notes:

- New PR with the high block power clean + power jerk.  I probably could have done more but decided to end on a high note.  There is always time to attack PRs later.  For now, I'll relish my small victory.

2015MAR27 (COW D5.W1)

Back Squat:
20 x bar work
40 x 3
60 x 3
80 x 3
100 x 3
120 x 3 (3:3:171)
140 x 10 (10:13:181) = 182 * dmax

140kg x 10 Back Squat

Push Press:
20 x bar work
45 x 5
55 x 5
65 x 5 (5:18:186)
75 x 5 (5:23:191)
85 x 5 (5:28:196) = 97 * dmax

Hanging Leg Raise + Reverse Hyper (Roller) + Good Morning:
((bw x 18) + (95 x 18) + (35 x 8))3

Heavy Hammer II Leverage Bar:
5# x (10 L/R)2
6.25# x (10 L/R)1

* Notes:

- 140kg x 10 back squat wasn't as bad as I had anticipated and I'm excited to get started with next weeks program.  For now, it's time to rest and prepare for tomorrows power clean and power jerk workout.

2015MAR26 (COW D4.W1)

Low Block Power Snatch:
20 x bar work
40 x (1)6
60 x (1)4
80 x (1)3 (3:3:132)
90 x (1)2 (2:5:134)
95 x (1)10 (10:15:149)
97.5 x 1 (1:16:150)
100 x 1 (1:17:151) = 103 * dmax 1
96 x 1 (1:18:152)
98.5 x 1 (1:19:153)
97 x 1 (1:20:154)
99.5 x 1 (1:21:155)
98 x 1 (1:22:156)
100.5 x M
100.5 x 1 (1:23:157) = 103 * dmax 2
99 x M
99 x 1 (1:24:158)
101.5 x (M)2

100.5kg Low Block Power Snatch

Low Block Clean Grip Power Snatch:
80 x (2)5 (10:34:168)

Captains of Crush:
#1 x (7 L/R)4
#1/5 x (5 L/R)1

* Notes:

- Not a bad day on the platform with the low block power snatches.  I've decided to stick with power movements for a while to help finish my pull and to give my legs some rest from the high volume squats.  Additionally, I'm going to attempt to not use straps for any of my classic lifts in hopes of helping my elbows recover from this neverending tendinitis.  Unfortunately, I ripped a calluse on my hand and had to switch over to a clean grip snatch which helped alleviate the pain in my hand.

2015MAR25 (COW D3.W1)

Front Squat:
20 x bar work
55 x 5
75 x 5
94 x 5 (5:5:119)
102 x 5 (5:10:114)
111 x 5 (5:15:119)
119 x 5 (5:20:124)
128 x 5 (5:25:129) = 147 * dmax

128kg x 5 Front Squat

KB Clean + KB Press:
16 x (1+5L/5R)1
20 x (1+5L/5R)1
24 x (1+5L/5R)1
28 x (1+5L/5R)1
32 x (1+5L/5R)1

Hanging Leg Raise + Reverse Hyper (Roller) + Good Morning:
((bw x 17) + (95 x 17) + (35 x 7))3

Heavy Hammer II Leverage Bar:
5# x (10 L/R)3

* Notes:

- Super easy day with the front squats.  The KB work was fun, but started to aggravate my elbows with the twisting motion of corkscrewing the KB overhead; nevertheless, it was nice to switch things up and do an upper body movement that didn't include a barbell.

2015MAR24 (COW D2.W1)

Low Block Power Clean + Power Jerk:

20 x bar work

50 x (1+1)5

60 x (1+1)5

70 x (1+1)3

80 x (1+1)3

90 x (1+1)3 (6:6:76)

100 x (1+1)3 (6:12:82)

110 x (1+1)2 (4:16:86)

120 x (1+1)2 (4:20:90)

125 x (1+1)10 (20:40:110)

130 x (1+1)1 (2:42:112)

135 x M

135 x (1+1)1 (2:44:114) = 139 * dmax

135kg Low Block Power Clean + Power Jerk

Captains of Crush:

#1 x (6 L/R)4

#1.5 x 3L/5R

* Notes:

- Great day with the low block power clean + power jerks.  The head-down starting position is very stable and seems extremely powerful.

2015MAR23 (COW D1.W1)

Back Squat:

20 x bar work

50 x (5)2

75 x 5

100 x 5 (5:5:5)

114 x (10)5 (50:55:55) = 148 * dmax

114kg x 10 Back Squat

Push Press:

20 x bar work

40 x 5

50 x 5

60 x 5 (5:60:60)

70 x 5 (5:65:65)

80 x 5 (5:70:70) = 92 * dmax

Hanging Leg Raise + Reverse Hyper + Good Morning:

((bw x 16) + (95 x 16) + (35 x 6))3

Captains of Crush:

#1 x (5 L/R)5

* Notes:

- Start of the squat priority program ("The Cowboy Method" to be more specific) to help gain some strength.  Baby steps but the 10 reps at 114kg for five sets weren't exactly easy.

2015MAR22 (BUL D2.W18)

Low Block Snatch:
20 x bar work
40 x (1)5
50 x (1)5
70 x (1)2 (2:2:44)
80 x (1)2 (2:4:46)
90 x (1)2 (2:6:48)
100 x 1 (1:7:49) = 103 * dmax 1
102.5 x (M)2
100 x M
70 x (1)2 (2:9:51)
80 x (1)2 (2:11:53)
90 x (1)2 (2:13:55)
100 x (1)2 (2:15:57)
102.5 x 1 (1:16:58)
102.5 x M
105 x 1 (1:17:59)
107.5 x 1 (1:18:60)
110 x 1 (1:19:61) = 113 * dmax 2
112.5 x (M)2
102.5 x (M)2
100 x 1 (1:20:62)
105 x M
105 x 1 (1:21:63)
110 x M
110 x 1 (1:22:64)

110kg Low Block Snatch

* Notes:

- Not the best day on the platform, but another one in the books.  Felt exceptionally slow and, at times, timid under the bar.  

2015MAR21 (BUL D1.W18)

Power Clean + Power Jerk:
20 x bar work
40 x (1+1)5
50 x (1+1)1
55 x (1+1)1
65 x (1+1)2
75 x (1+1)1
85 x (1+1)2 (4:4:4)
95 x (1+1)1 (2:6:6)
105 x (1+1)2 (4:10:10)
115 x (1+1)1 (2:12:12)
120 x (1+1)1 (2:14:14)
125 x (1+1)1 (2:16:16)
130 x (1+1)1 (2:18:18) = 133 * dmax
135 x (1+M)1 (1:19:19)
140 x (M)2
130 x (1+1)1 (2:21:21)
132.5 x M
132.5 x (1+M)1 (1:22:22)
120 x (1+1)10 (20:42:42)

130kg Power Clean + Power Jerk

* Notes:

- Complete shit on the platform today.  My elbows hurt like hell and it's ice cold in the garage.  Excuses, excuses...

2015MAR20 (BUL D7.W17)

Rest:

- Elbows feel like shit, so I decided to take a day off.

2015MAR19 (BUL D6.W17)

Clean Grip Overhead Squat:
20 x bar work
55 x (3)3
75 x (3)2 (6:6:200)
95 x 3 (3:9:203)
115 x 3 (3:12:206) = 125 * dmax

Low Block Snatch Pull + Low Block Snatch:
20 x bar work
42.5 x (1+1)3
52.5 x (1+1)3
62.5 x (1+1)3
72.5 x (1+1)2 (4:16:210)
82.5 x (1+1)1 (2:18:212)
92.5 x (1+M) (1:19:213)
92.5 x (1+1)1 (2:21:215)
102.5 x (1+M)1 (1:22:216)
102.5 x (1+1)1 (2:24:218) = 105 * dmax 1
112.5 x (1+M)2 (2:26:220)
97.5 x (1+M)1 (2:27:221)
97.5 x (1+1)1 (2:29:223)
102.5 x (1+1)1 (2:31:225)
107.5 x (1+1)1 (2:33:227) = 110 * dmax 2
100 x (1+1)1 (2:35:229)
105 x (1+M)1 (1:36:230)
105 x (1+1)1 (2:38:232)
110 x (1+M)2 (2:40:234)
102.5 x (1+M)1 (1:41:235)

107.5kg Low Block Snatch Pull + Low Block Snatch

Hanging Leg Raise + Reverse Hyper (Roller) + Good Morning:
((bw x 18) + (90 x 18) + (30 x 8))3

* Notes:

- Bloody hell!  My elbows are on FIRE!!!  I can't seem to support any significant amount of weight on them and it's destroying me physically and mentally.  I'm crushed and finished!

2015MAR18 (BUL D5.W17)

Snatch:
20 x bar work
40 x (1)4
60 x (1)2
80 x (1)2 (2:2:174)
100 x 1 (1:3:175) = 103 * dmax 1
120 x (M)2
102.5 x 1 (1:4:176)
107.5 x 1 (1:5:177)
112.5 x 1 (1:6:178) = 115 * dmax 2
105 x (M)2
105 x 1 (1:7:179)
110 x M
110 x 1 (1:8:180)
115 x 1 (1:9:181) = 118 * dmax 3
107.5 x 1 (1:10:182)
112.5 x 1 (1:11:183)
117.5 x M
117.5 x 1 (1:12:184) = 120 * dmax 4
110 x 1 (1:13:185)
115 x 1 (1:14:186)
120 x (M)3

117.5kg Snatch

Power Snatch:
97.5 x 1 (1:15:187)
100 x 1 (1:16:188)
102.5 x 1 (1:17:189)
105 x M
100 x 1 (1:18:190)
102.5 x 1 (1:19:191)
105 x 1 (1:20:192)
107.5 x 1 (1:21:193)
110 x 1 (1:22:194)

110kg Power Snatch

* Notes:

- Started off slow but ended fairly well.  I should have snatched 120kg multiple times but I'm such a fucking bitch mentally when I see 120kg on the bar.  It's so damn stupid!

2015MAR17 (BUL D4.W17)

Front Squat:
20 x bar work
45 x (3)3
65 x (3)2
85 x 3
105 x 3 (3:3:121)
125 x 3 (3:6:124)
145 x 6/M (6:12:130) = 171 * dmax
139 x (2)5 (10:22:140) @ 80%

145kg x 6/M Front Squat

Low Block Clean Pull + Low Block Power Clean + Power Jerk:
20 x bar work
47.5 x (1+1+1)3
57.5 x (1+1+1)2
67.5 x (1+1+1)2
77.5 x (1+1+1)2
87.5 x (1+1+1)1 (3:25:143)
97.5 x (1+1+1)1 (3:28:146)
107.5 x (1+1+1)1 (3:31:149)
117.5 x (1+1+1)1 (3:34:152)
127.5 x (1+1+1)1 (3:37:155) = 130 * dmax
117.5 x (1+1+1)1 (3:40:158)
127.5 x (1+1+1)1 (3:43:161)
137.5 x (1+M)3 (3:46:164)
120 x (1+1+1)1 (3:49:167)
125 x (1+1+M)1 (2:51:169)
125 x (1+1+1)1 (3:54:172)

127.5kg Low Block Clean Pull + Low Block Power Clean + Power Jerk

Hanging Leg Raise + Reverse Hyper (Roller) + Good Morning:
((bw x 17) + (90 x 17) + (30 x 7))3

* Notes:

- Got my ass crushed at 137.5kg!  This should not have happened because the pull was plenty high.  I just wasn't engaged and moving quickly enough to captialize on the high pull.  FUCK!

- The front squats were a complete abomination with the bar slipping again at the 7th rep.  I'm disappointed by my performance today.  Complete shit-bomb!

2015MAR16 (BUL D3.W17)

Power Clean + Power Jerk:
20 x bar work
42.5 x (1+2)4
52.5 x (1+2)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 (4:4:69)
102.5 x (1+1)1 (2:6:71)
112.5 x (1+1)1 (2:8:73)
122.5 x (1+1)1 (2:10:75)
127.5 x (1+1)1 (2:12:77)
132.5 x (1+1)1 (2:14:79) = 135 * dmax 1
125 x (1+1)1 (2:16:81)
130 x (1+1)1 (2:18:83)
135 x (1+1)1 (2:20:85) = 138 * dmax 2
127.5 x (1+1)1 (2:22:87)
132.5 x (1+1)1 (2:24:89)
137.5 x (1+1)1 (2:26:91) = 140 * dmax 3

137.5kg Power Clean + Power Jerk

Below Knee Block Clean Pull:
120 x 3 (3:29:94)
140 x 3 (3:32:97)
160 x 3 (3:35:100)
162.5 x 3 (3:38:103)
165 x 3 (3:41:106)
162.5 x 3 (3:44:109)
160 x 3 (3:47:112)
140 x 3 (3:50:115)
120 x 3 (3:53:118)

165kg Below Knee Block Clean Pull

* Notes:

- Fairly good day on the platform.  I moved well, but could have been a little faster under the bar; however, I did manage to successfully make 137.5kg, which was the goal for today.  Additionally, I took a wider than normal stance in my set-up, which facilitated a better first pull past the knees.  I liked it!  I could have pushed further and made 140kg+ but decided to stick with the conservative and consistent approach with quality lifts vice risking sloppy lifts that can easily result in injury.  I plan on a slight deload next time and then push past 140kg the following week.

2015MAR15 (BUL D2.W17)

Clean Grip Overhead Squat:
20 x bar work
50 x (3)3
70 x (3)2
90 x 3 (3:3:25)
110 x 3 (3:6:28)
130 x 3 (3:9:31) = 141 * dmax
115 x (3)2 (6:15:37) @ 80%
115 x 2/M (2:17:39)
115 x 3 (3:20:42)

130kg x 3 Clean Grip Overhead Squat

Low Block Snatch Pull + Low Block Snatch:
20 x bar work
40 x (1+1)3
50 x (1+1)3
60 x (1+1)2
70 x (1+1)2 (4:24:46)
80 x (1+1)2 (4:28:50)
90 x (1+1)1 (2:30:52)
100 x (1+1)1 (2:32:54)
110 x (1+1)1 (2:34:56) = 113 * dmax
95 x (1+1)1 (2:36:58)
105 x (1+1)1 (2:38:60)
115 x (1+M)3 (3:41:63)
90 x (1+1)1 (2:43:65)

110kg Low Block Snatch Pull + Low Block Snatch

* Notes:

- Made 130kg clean grip overhead squat -- BADASS!  As for the snatch complex, that sucked but there is always tomorrow.

2015MAR14 (BUL D1.W17)

Snatch:
20 x bar work
40 x (1)4
50 x (1)3
60 x (1)2
70 x (1)2 (2:2:2)
80 x (1)2 (2:4:4)
90 x (1)2 (2:6:6)
100 x 1 (1:7:7)
105 x 1 (1:8:8)
110 x 1 (1:9:9) = 113 * dmax 1
102.5 x M
102.5 x 1 (1:10:10)
107.5 x 1 (1:11:11)
112.5 x 1 (1:12:12) = 115 * dmax 2
105 x 1 (1:13:13)
110 x M
110 x 1 (1:14:14)
115 x (M)2

112.5kg Snatch

Power Snatch:
95 x 1 (1:15:15)
97.5 x 1 (1:16:16)
100 x 1 (1:17:17)
102.5 x M
100 x 1 (1:18:18)
102.5 x (1:19:19)
105 x M
102.5 x 1 (1:20:20)
105 x 1 (1:21:21)
107.5 x 1 (1:22:22)

107.5kg Power Snatch

* Notes:

- Terrible day on the platform.  The whole moving the feet in the third pull has got me jumping forward and donkey kicking the shit out the floor.  It's driving me nuts.  Why do I constantly attempt to adjust to this style of lifting when I know it doesn't feel natural to me?  FUCK!  Even more confusing is the fact that I can power snatch 5kg less than my full snatch today!  SHIT!

2015MAR13 (BUL D7.W16)

Front Squat:
20 x bar work
45 x (3)3
65 x (3)2
85 x 3
105 x 3 (3:3:185)
125 x 3 (3:6:188)
145 x 7/M (7:13:195) = 175 * dmax
142 x (3)3 (9:21:204) @ 80%

145 x 7/M Front Squat

Low Block Clean Pull + Low Block Power Clean + Power Jerk:
20 x bar work
45 x (1+1+1)4
55 x (1+1+1)2
65 x (1+1+1)2
75 x (1+1+1)1
85 x (1+1+1)1 (3:24:207)
95 x (1+1+1)1 (3:27:210)
105 x (1+1+1)1 (3:30:213)
115 x (1+1+1)1 (3:33:216)
125 x (1+1+M)1 (2:35:218)
125 x (1+1+1)1 (3:38:221) = 128 * dmax 1
115 x (1+1+1)1 (3:41:224)
125 x (1+1+1)1 (3:44:227)
135 x (1+1+1)1 (3:47:230) = 138 * dmax 2

135kg Low Block Clean Pull + Low Block Power Clean + Power Jerk

Hanging Leg Raise + Reverse Hyper (Roller) + Good Morning:
((bw x 16) + (90 x 16) + (30 x 6))3

* Notes:

- Didn't quite make the intended 145 x 8 front squat because of two reasons:  1. it's fucking hard as hell and 2. the bar slipped off my right shoulder in the last rep.  I'll get it next time.

- Doing clean pulls prior to the power clean from the block made the later a lot easier.  It primed the movement pattern to keep the bar close -- and surprisingly, it worked!  My elbows are still very tender but I made the lift at 135kg -- happy!

2015MAR12 (BUL D6.W16)

Power Clean + Power Jerk:
40 x (1+1)6
60 x (1+1)4
80 x (1+1)3
100 x (1+1)2 (4:4:149)
120 x (1+1)1 (2:6:151)
125 x (1+1)1 (2:8:153)
130 x (1+1)1 (2:10:155) = 133 * dmax 1
122.5 x (1+1)1 (2:12:157)
127.5 x (1+1)1 (2:14:159)
132.5 x (1+1)1 (2:16:161) = 135 * dmax 2
125 x (1+1)1 (2:18:163)
130 x (1+1)1 (2:20:165)
135 x (1+1)1 (2:22:167) = 138 * dmax 3

135kg Power Clean + Power Jerk

Below Knee Block Clean Pull:
120 x 3 (3:25:170)
140 x 3 (3:28:173)
160 x (3)3 (9:37:182)

160kg x 3 Below Knee Block Clean Pull

* Notes:

- Slugglish, slow, weak, and just plain old tired.  I'm lacking quality sleep lately because I've developed a major case of sleep apnea and it's crushing my recovery.

2015MAR11 (BUL D5.W16)

Clean Grip Overhead Squat:

20 x bar work

45 x (3)3

65 x (3)2

85 x 3 (3:3:112)

105 x 3 (3:6:115)

115 x 3 (3:9:118)

125 x 2/M (2:11:120) = 132 * dmax 1

125 x 3 (3:14:123) = 136 * dmax 2

111 x (3)3 (9:23:132) @ 80%

125kg x 3 Clean Grip Overhead Squat

Low Block Power Snatch:

20 x bar work

40 x (3)2

50 x 3

70 x (1)2 (2:25:134)

80 x 1 (1:26:135)

90 x 1 (1:27:136)

100 x 1 (1:28:137)

110 x (M)2

100 x 1 (1:29:138) = 103 * dmax 1

105 x (M)2

100 x 1 (1:30:139)

102.5 x 1 (1:31:140)

105 x 1 (1:32:141) = 108 * dmax 2

110 x (M)2

100 x 1 (1:33:142)

102.5 x 1 (1:34:143)

107.5 x 1 (1:35:144)

110 x M

110 x 1 (1:36:145) = 113 * dmax 3

110kg Low Block (Power) Snatch

Hanging Leg Raise + Reverse Hyper (Roller) + Good Morning:

((bw x 18) + (80 x 18) + (20 x 8))3

* Notes:

- Lackluster day on the platform with the block power snatches.  Timing was completely off today and I was playing a Jedi mind trick on myself throughout the workout.  Regardless, I managed to get 110kg, and I was also able to clean grip overhead squat 125kg for a triple -- even after a previously missing on my first attempt.  Not the greatest day, but not the worst.

2015MAR10 (BUL D4.W16)

Low Block Snatch:
20 x bar work
40 x (1)5
50 x (1)5
70 x (1)2 (2:2:79)
80 x (1)2 (2:4:81)
90 x (1)2 (2:6:83)
100 x 1 (1:7:84)
110 x M
110 x 1 (1:8:85) = 113 * dmax 1
120 x (M)2
100 x 1 (1:9:86)
106 x 1 (1:10:87)
111 x 1 (1:11:88) = 114 * dmax 2
115 x (M)2
101 x 1 (1:12:89)
107 x 1 (1:13:90)
112 x M
112 x 1 (1:14:91) = 115 * dmax 3
116 x (M)2

112kg Low Block Snatch

Low Block Competition Snatch Pull:
130 x (3)3 (9:25:100)
135 x (2)3 (6:31:106)
140 x (1)3 (3:34:109)

* Notes:

- Dealing with a major lack of quality sleep and a very back crick in my neck and upper back.  Not exactly sure how this happened but I think it's a combination of poor sleeping position and the power clean and power jerks from yesterday.  I'm destroyed!  Still working the aggressive foot movement in the reception of the snatches -- it's taking some time to adjust.

2015MAR09 (BUL D3.W16)

Front Squat:
20 x bar work
40 x (3)3
60 x (3)2
80 x (3)3
100 x 3
120 x 3 (3:3:46)
140 x 8 (8:11:54) = 174 * dmax
104.5 x (2)4 (8:19:58) @ 80%

140kg x 8 Front Squat

Low Block Power Clean + Power Jerk:
20 x bar work
40 x (1+1)3
50 x (1+1)3
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2 (4:23:62)
90 x (1+1)2 (4:27:66)
100 x (1+1)1 (2:29:68)
110 x (1+1)1 (2:31:70)
120 x (1+1)1 (2:33:72)
115 x (1+1)1 (2:35:74)
125 x (1+1)1 (2:37:76) = 128 * dmax
135 x M
135 x (1+M) (1:38:77)

125kg Low Block Power Clean + Power Jerk

Hanging Leg Raise + Reverse Hyper (Roller) + Good Morning:
((bw x 17) + (80 x 17) + (20 x 7))3

* Notes:

- Nothing spectacular but another workout in the books.  Front squats weren't that bad as I was focusing mainly on a wider stance and upright torso.  I'm surprised I got 140kg for 8, there may have been 10 in the tank but the bar started shifting off my right shoulder, so I was very pleased to get the 8 for today.

2015MAR08 (BUL D2.W16)

Rest:

- Took a day to recover and shovel snow.  Piss!

2015MAR07 (BUL D1.W16)

Power Clean + Power Jerk:
20 x bar work
40 x (1+1)5
50 x (1+1)3
70 x (1+1)3
90 x (1+1)2 (4:4:4)
110 x (1+1)1 (2:6:6)
120 x (1+1)2 (4:10:10)
130 x (1+1)1 (2:12:12)
140 x (1+1)1 (2:14:14) = 143 * dmax
125 x (1+1)2 (4:18:18)
135 x (1+1)1 (2:20:20)
145 x (1+M)1 (2:22:22)
130 x (1+1)2 (4:26:26)
140 x (1+1)1 (2:28:28)
150 x M
135 x (1+1)2 (4:32:32)
140 x (1+M)1 (2:34:34)
145 x M

140kg Power Clean + Power Jerk

Clean Pull:
160 x (3)3 (9:43:43)

* Notes:

- Another day down but not the best day on the platform.  Elbows are sore, and I just wasn't moving as fast and aggressively as I'd like.

2015MAR06 (BUL D7.W15)

Clean Grip Overhead Squat:
20 x bar work
40 x (3)2
60 x (3)2
70 x 3
90 x 3 (3:3:216)
100 x 3 (3:6:219)
110 x 3 (3:9:222)
120 x 3 (3:12:225) = 130 * dmax
106 x (3)3 (9:21:234) @ 80%

120kg x 3 Clean Grip Overhead Squat

Low Block Power Snatch:
40 x (3)2
60 x (1)2
70 x (1)2 (2:23:236)
80 x 1 (1:24:237)
90 x 1 (1:25:238)
100 x 1 (1:26:239) = 103 * dmax 1
85 x 1 (1:27:240)
95 x 1 (1:28:241)
105 x 1 (1:29:242) = 108 * dmax 2
90 x 1 (1:30:243)
100 x 1 (1:31:244)
110 x 1 (1:32:245) = 113 * dmax 3

110kg Low Block (Power) Snatch

Hanging Leg Raises + Reverse Hyper (Roller) + Good Morning:
((bw x 16) + (80 x 16) + (20 x 6))3

* Notes:

- Not a bad day, considering the fact that my left knee looks like a damn balloon and the elbows are still inflamed!  I can't complain.

2015MAR05 (BUL D6.W15)

Low Block Snatch:
20 x bar work
40 x (1)10
50 x (3)2
60 x (2)2
70 x (1)2 (2:2:167)
80 x (1)2 (2:4:169)
90 x (1)2 (2:6:171)
96 x 1 (1:7:172)
101 x M (1:8:173)
101 x 1 (1:9:174) = 104 * dmax 1
105 x (M)2 (2:11:176)
90 x 1 (1:12:177)
96 x 1 (1:13:178)
101 x 1 (1:14:179)
105 x 1 (1:15:180) = 108 * dmax 2
108 x (M)2 (2:17:182)
96 x 1 (1:18:183)
102 x 1 (1:19:184)
107 x 1 (1:20:185) = 110 * dmax 3
111 x (M)2 (2:22:187)
96 x M (1:23:188)
96 x 1 (1:24:189)
102 x 1 (1:25:190)
107 x (M)2 (2:27:192)

107kg Low Block Snatch

Low Block Competition Pull:
110 x 3 (3:30:195)
120 x 3 (3:33:198)
130 x (3)3 (9:42:207)
120 x 3 (3:45:210)
110 x 3 (3:48:213)

* Notes:

- Giving the straps a break for the snatches but used them for the pulls.  All in all, not the best day but considering my elbow is still under a lot of pain, I'll take what I can get.

2015MAR04 (BUL D5.W15)

Front Squat:
20 x bar work
60 x (3)3
80 x (3)2
100 x 3
120 x 3 (3:3:131)
140 x 3 (3:6:134)
160 x 3 (3:9:137) = 174 * dmax
132.5 x (5)3 (15:24:152) @ 75%

180kg x M Front Squat

Low Block Clean:
20 x bar work
40 x (1)5
60 x (1)3
80 x 1 (1:25:153)
100 x (1)2 (2:27:155)
120 x (1)7 (7:34:162) = 123 * dmax
120 x M (1:35:163)
120 x 1 (1:36:164)
120 x M (1:37:165)

120kg Low Block Clean

Hanging Leg Raise + Reverse Hyper (Roller):
((bw x 16) + (80 x 16))3

* Notes:

- Crushed again with the front squats -- FUCK!  Block cleans weren't so bad but standing up was a grind!

2015MAR03 (BUL D4.W15)

Low Block Power Clean + Push Press:

20 x bar work

40 x (1+1)6

50 x (1+1)4

60 x (1+1)3

70 x (1+1)3

80 x (1+1)2

90 x (1+1)2 (4:4:67)
100 x (1+1)2 (4:8:71)

Low Block Power Clean + Power Jerk:
110 x (1+1)2 (4:12:75)
120 x (1+1)2 (4:16:79)
127.5 x (1+1)10 (20:36:99)
132.5 x (1+M)1 (2:38:101)
132.5 x (1+1)1 (2:40:103)
137.5 x (1+M)1 (2:42:105)
137.5 x (1+1)1 (2:44:107)
142.5 x M (1:45:108)
142.5 x (1+M)1 (2:47:110)

137.5kg Power Clean + Power Jerk

Low Block Clean Pull:
155 x (3)3 (9:56:119)
160 x (3)3 (9:65:128)

* Notes:

- Back at it again with a couple attempts past 140kg.  It's there but I'm overly cautious about my right elbow and results reflected my apprehension.  Next time.

2015MAR02 (BUL D3.W15)

Front Squat:

20 x bar work

85 x (3)2

105 x 3 (3:3:33)

125 x 3 (3:6:36)

145 x (3)4 (12:18:48) = 158 * dmax

145kg x 3 Front Squat

Clean Grip RDL:

85 x (3)2

105 x 3 (3:21:51)
125 x (3)4 (12:33:63)

* Notes:

- Weak sauce day in the squat rack.  Taking it easy and will return to heavier lifting once my elbow cooperates.

2014MAR01 (BUL D2.W15)

Rest:

- Took a day to rest up, relax and prepare myself for the next training program.