2015MAY31 (KBC D14)

Kettlebell Swing:
24 x 10
24 x 15
24 x 25
24 x 50

28 x 10
28 x 15
28 x 25
28 x 50

32 x 10
32 x 15
32 x 25
32 x 50

28 x 10
28 x 15
28 x 25
28 x 50

24 x 10
24 x 15
24 x 25
24 x 50

@ 22:30

Heavy Hammer II Leverage Bar:
3.75# x 20 L/R
5# x 20 L/R
6.25# x 20 L/R

Captains of Crush:
#T x (5 L/R)5

* Notes:

- Changed up the weights today with the kettlebell swings with a pyramid scheme and I did surprisingly well considering my time was nearly the same with only 24kg on Day 11 of the kettlebell challenge.

2015MAY30 (BSF + RMT D2.W2)

Back Squat:

20 x bar work

50 x 6
70 x 6
90 x 4
115 x 2 (2:2:21)
135 x (6)4 (24:26:45) = 159 * dmax

135kg x 6 Back Squat

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

Low Block Clean Pull + Low Block Clean + Push Press:
20 x bar work
50 x (3+1+1)2
65 x (3+1+1)1
75 x (3+1+1)1
87.5 x (3+1+1)1
100 x (3+1+M)1
100 x (3+1+1)1
105 x (3+1+1)1
107.5 x (3+1+1)1
110 x (3+1+1)1
112.5 x (3+1+M)1

110kg Low Block Clean Pull + Low Block Clean + Push Press

Low Block Power Clean + Power Jerk:
70 x (1+1)3
85 x (1+1)3
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

120kg Low Block Power Clean + Power Jerk

* Notes:

- Fairly good day in the squat rack and on the platform!  Very pleased with today's results but always striving for more!

2015MAY29 (KBC D13)

Kettlebell Swing:
24 x (10)5
24 x (15)5
24 x (25)5
24 x (50)5

@ 17:00

Heavy Hammer II Leverage Bar:
3.75# x 20 L/R
5# x 20 L/R
6.25# x 20 L/R

The Wrench:
#1 x 30s L/R
#2 x 30s L/R
#1 x 20s L/R
#2 x 20s L/R

* Notes:

- Getting closer and closer to my peak time as I was only able to shave 4 seconds off my best.

2015MAY28 (BSF + RMT D1.W2)

Back Squat:

20 x bar work

40 x 4

60 x 4

85 x 4

105 x 4 (4:4:4)

125 x 3 (3:7:7)

145 x 2 (2:9:9)

165 x (2)5 (10:19:19) = 174 * dmax

165kg x 2 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((120 x 20) + (bw x 20))3

Low Block Snatch Pull + Low Block Snatch:

20 x bar work

40 x (3+1)1

50 x (3+1)1

60 x (3+1)1

75 x (3+1)1

85 x (3+1)1

90 x (3+1)1

92.5 x (3+1)1

95 x (3+M)1

95 (0+M)1

95 x (0+1)1

97.5 x (3+M)1

97.5 x (0+1)1

100 x (0+1)1

Low Block Power Snatch:

70 x 5

75 x 5

80 x 5

90 x 1

95 x 1

100 x 1

105 x M

105 x 1

105kg Low Block (Power) Snatch

* Notes:

- Brutal day with the low block snatch pull + low block snatch complex.  They always KILL!

2015MAY27 (KBC D12)

Kettlebell Swing:

24 x (10)5

24 x (15)5

24 x (25)5

24 x (50)5

@ 17:04

Heavy Hammer II Leverage Bar:

3.75# x 20 L/R

5 # x 20 L/R

6.25# x 20 L/R

* Notes:

- Super fast with the swings today.  Surprised by my time -- I've dropped over 10 minutes since starting the kettlebell challenge.  I'm amazed!

2015MAY26 (BSF + RMT D4.W1)

Back Squat:

20 x bar work

40 x 4

60 x 4

80 x 4

100 x 3 (3:3:67)

120 x 3 (3:6:70)

145 x (4)5 (20:26:90) = 162 * dmax

145kg x 4 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((120 x 19) + (bw x 19))3

Low Block Clean + Push Press:

20 x bar work

55 x (1+1)3

75 x (1+1)3

95 x (1+1)3

100 x (1+1)3

105 x (1+1)3

110 x (1+1)1

112.5 x (1+M)1

112.5 x M

105 x (1+1)2

110kg Low Block Clean + Push Press

Low Block Power Clean:

80 x 5

90 x 5

100 x 1

105 x 1

110 x 1

115 x 1

120 x 1

125 x 1

* Notes:

- Not a bad day considering I successfully lifted 125kg!  This is the heaviest power clean I've done in nearly a month -- if not longer!  I'll consider today a WIN!

2015MAY25 (REST)

Rest:

- Taking a day off and visiting Boston.

2015MAY24 (KBC D11)

Kettlebell Swing:
24 x (10)5
24 x (15)5
24 x (25)5
24 x (50)5

@ 22:57

Heavy Hammer II Leverage Bar:
3.75# x 20 L/R
5# x 20 L/R
6.25# x 20 L/R

* Notes:

- Sore and slow today.  Very stiff in the lower back and it took me the first two rounds to get close to warming up.  Brutal day with the swings.

2015MAY23 (BSF + RMT D3.W1)

Back Squat:
20 x bar work
40 x 6
60 x 6
80 x 4
100 x 4 (4:4:34)
125 x (6)5 (30:34:64) = 147 * dmax

125kg x 6 Back Squat

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

Low Block Snatch:
20 x bar work
47.5 x 3
57.5 x 3
67.5 x 3
77.5 x 3
85 x (1)3
90 x (1)3
95 x 1
97.5 x 1
100 x M
100 x 1

100kg Low Block Snatch

Low Block Power Snatch:
65 x 5
70 x 5
75 x 5

* Notes:

- Made it to 100kg in the block snatch; however, I think the aggressive foot movement is becoming troublesome and overly aggressive.  This, in turn, is making me float a little too long and subsequently causing the reception of the barbell with soft shoulders and less than ideal loose back -- potentiating the bar to crush me upon reception.  Therefore, I did the power snatches with no foot movement, and it seemed odd, because I haven't done them in this fashion for so long.  Nevertheless, it felt much smoother and there was zero impact upon reception -- I'm going to incorporate it immediately.

2015MAY22 (KBC D10)

Kettlebell Swing:
24 x (10)5
24 x (15)5
24 x (25)5
24 x (50)5

@ 18:59

Heavy Hammer II Leverage Bar:
3.75# x 20 L/R
5# x 20 L/R
6.25# x 20 L/R

* Notes:

- Sub 19:00 -- need I say more?

2015MAY21 (BSF + RMT D2.W1)

Back Squat:
20 x bar work
40 x 6
60 x 5
80 x 4
100 x 3
120 x 3 (3:3:20)
140 x 2 (2:5:22)
160 x 2 (2:7:24)
180 x (2)3 (6:13:30) = 190 * dmax

180kg x 2 Back Squat

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

Low Block Clean + Push Press:
20 x bar work
55 x (1+1)3
70 x (1+1)3
87.5 x (1+1)3
97.5 x (1+1)3
100 x (1+1)3
102.5 x (1+1)3

102.5kg Low Block Clean + Push Press

Low Block Clean Pull:

112.5 x 5

117.5 x 5

122.5 x 5

* Notes:

- Fairly good day on the platform and a triumphant day in the squat rack.  I nearly got stapled in my second set of 180kg -- the last rep nearly had me shitting my pants but I somehow pulled through and made the lift.  Surprisingly, the last set was the easiest of the three -- maybe I need to warm up more?

- The block clean and push press combination went well, and I adjusted the prescribed top weight of 97.5kg to 102.5kg -- making this day even more successful.  Very pleased with today's lifts.

2015MAY20 (KBC D9)

Kettlebell Swing:
24 x (10)5
24 x (15)5
24 x (25)5
24 x (50)5

@ 20:41

24kg x 50 Kettlebell Swing

Heavy Hammer II Leverage Bar:

3.75# x 30 L/R

3.75# x 25 L/R

3.75# x 20 L/R

* Notes:

- Finally, I've made it to the prescribed template of 10/15/25/50 reps, and the last set of 50 was a bear!  Nevertheless, I burned nearly a minute off my best time.  This is getting easier and easier.

2015MAY19 (BSF + RMT D1.W1)

Back Squat:
20 x bar work
40 x 4
60 x 4
80 x 4
100 x 4
120 x 3 (3:3:3)
140 x 2 (2:5:5)
160 x (4)3 (12:17:17) = 179

160kg x 4 Back Squat

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

Low Block Snatch:
20 x bar work
47.5 x (3)2
60 x 3
72.5 x 3
85 x (3)3

85kg x 1 of 3 Low Block Snatch

Low Block Snatch High Pull:
95 x (5)3 * straps

Behind Neck Push Press:
47.5 x (3)2
60 x 3
72.5 x 3
85 x (3)3

* Notes:

- Fairly good day in the squat rack and an okay day on the platform.  The squats went well, because I had no issues with completing the prescribed repetitions.  The same story for the low block snatches as well.  On a side note, all the work subsequent to the back squats were in accordance with the Russian Modified Training Program from Idaho Weightlifting Federation.  So, I plan on sticking with this program until further notice.  Slow and steady!

2015MAY18 (KBC D8)

Kettlebell Swing:
24 x (10)5
24 x (15)5
24 x (25)5
24 x (42)5
24 x (8)5

@ 22:23

24kg x 42 Kettlebell Swing

Heavy Hammer II Leverage Bar:
3.75# x 30 L/R
3.75# x (20 L/R)2

* Notes:

- I got a little distracted and slowed down by my daughter who was asking for something to drink in the midst of my third round.  Nevertheless, a fairly fast time for me; plus, I've hit the 4000 repetition mark.  Pretty happy!

2015MAY17 (BSF D4.W2)

Back Squat:
20 x bar work
40 x 6
60 x 6
80 x 6
100 x 6 (6:6:62)
120 x 4 (4:10:66)
140 x (6)3 (18:28:84) = 165 * dmax

140kg x 6 Back Squat

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

Snatch:
20 x bar work
40 x (1)5
50 x (1)5
60 x (1)5
70 x (1)5
80 x (1)5
90 x (1)5
100 x M

90kg Snatch

* Notes:

- Strange pulling from the floor; however, the squats weren't that difficult.  Very pleased with today's performance.

2015MAY16 (KBC D7)

Kettlebell Swing:
24 x (10)5
24 x (15)5
24 x (25)5
24 x (40)5
24 x (10)5

@ 21:35

Heavy Hammer II Leverage Bar:
3.75# x 30 L/R
3.75# x 20 L/R
3.75# x 18 L/R

* Notes:

- Shaved close to a minute off my kettlebell swing workout.  Pretty happy with my progress.

2015MAY15 (BSF D3.W2)

Back Squat:
20 x bar work
50 x 5
70 x 4
90 x 3
110 x 2 (2:2:44)
130 x 2 (2:4:46)
150 x 2 (2:6:48)
170 x (2)4 (8:14:56) = 180 * dmax

170kg x 2 Back Squat

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


Low Block Snatch:
20 x bar work
50 x (1)5
55 x (1)2
60 x (1)5
70 x (1)5
80 x (1)5
85 x (1)5
90 x (1)5
95 x M
95 x 1
100 x M

95kg Low Block Snatch

* Notes:

- Made it up to 170kg in the back squat for several doubles -- not bad.  Also, snatched up to 95kg without much issue, but 100kg wasn't to be for today.  I'll get it next time.

2015MAY14 (KBC D6)

Kettlebell Swing:
24 x (10)5
24 x (15)5
24 x (25)5
24 x (38)5
24 x (12)5

@ 22:30

24kg x 38 Kettlebell Swing

Heavy Hammer II Leverage Bar:

3.75# x 30 L/R

3.75# x 20 L/R

3.75# x 16 L/R

* Notes:

- Dropped almost a full minute off my last time.  Getting faster!

2015MAY13 (BSF D2.W2)

Back Squat:
20 x bar work
50 x 4
70 x 4
90 x 4
110 x 4 (4:4:22)
130 x 4 (4:8:26)
150 x (4)4 (16:24:42) = 168 * dmax

150kg x 4 Back Squat

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

Low Block Clean + Push Press:
20 x bar work
50 x (1+1)10
70 x (1+1)10
85 x (1+1)10
100 x (1+1)10

100kg Low Block Clean + Push Press

* Notes:

- Not a bad day in the squat rack and on the platform.  The back squats weren't all to difficult and the low block clean and push press complex went surprisingly well, maxing out at 100kg for ten singles.

2015MAY12 (KBC D5)

Kettlebell Swing:
24 x (10)5
24 x (15)5
24 x (25)5
24 x (36)5
24 x (14)5

@ 23:27

24kg x 36 Kettlebell Swing

Heavy Hammer II Leverage Bar:
3.75# x 30 L/R
3.75# x 20 L/R
3.75# x 14 L/R

* Notes:

- Shaved a minuscule amount of time off my previous workout; nevertheless, it's still a little faster.  Pretty happy with my results today, considering the fact that I was juggling a toddler at the same time.

2015MAY11 (BSF D1.W2)

Back Squat:
20 x bar work
50 x 6
70 x 6
90 x 6 (6:6:6)
110 x 6 (6:12:12)
130 x 6 (6:18:18) = 153 * dmax

130kg x 6 Back Squat

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

Low Block Snatch:
20 x bar work
50 x (1)10
60 x (1)10
70 x (1)10

70kg Low Block Snatch

* Notes:

- Not a bad day in the squat rack and on the platform.  130kg back squats seemed fairly easy and smooth; not to mention, the low block snatches went without a hitch.

2015MAY10 (KBC D4)

Kettlebell Swing:
24 x (10)5
24 x (15)5
24 x (25)5
24 x (34)5
24 x (16)5

@ 23:32

24kg x 25 Kettlebell Swing

Heavy Hammer II Leverage Bar:
3.75# x 30 L/R
3.75# x 20 L/R
3.75# x 14 L/R

* Notes:

- Slowly trimming time off the swings.  Currently at 2000 swings in one week.

2015MAY09 (BSF D3.W1)

Back Squat:
20 x bar work
40 x 2
60 x 2
80 x 2
100 x 2 (2:2:66)
120 x 2 (2:4:68)
140 x 2 (2:6:70)
160 x (2)5 (10:16:80)

160kg x 2 Back Squat

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

High Block Snatch:
20 x bw
45 x (1)10
55 x (1)10
65 x (1)10

65kg High Block Snatch

* Notes:

- Nothing exceptional to report with today's workout.  Feeling a little tight in the squats and not as explosive as I'd like; however, I'm taking it day by day.  The high block snatches went well; yet, I'm only sticking with very low weights due to my nagging elbows.

2015MAY08 (KBC D3)

Kettlebell Swings:
24 x (10)5
24 x (15)5
24 x (25)5
24 x (32)5
24 x (18)5

@ 24:02

Heavy Hammer II Leverage Bar:
3.75# x 30 L/R
3.75# x 20 L/R
3.75# x 12 L/R

* Notes:

- Quick workout compared to the first two kettlebell workouts.  I've dropped nearly 5 minutes off my time and I think it will drop even further as my conditioning increases.  Very pleased with today's workout.

2015MAY07 (BSF D2.W1)

Back Squat:

20 x bar work

40 x 4

60 x 4

80 x 4

100 x 4 (4:4:40)

120 x 4 (4:8:44)

140 x (4)5 (20:28:64) = 156 * dmax

140kg x 4 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((110 x 16) + (bw x 16))3

Low Block Clean + Push Press:

20 x bar work

40 x (1+1)4

50 x (1+1)4

60 x (1+1)10

75 x (1+1)10

90 x (1+1)10

90kg Low Block Clean + Push Press

* Notes:

- Pretty good day with the squats; however, they felt a little heavy in the initial sets but became easier was the workout progressed.  The block clean and push press felt great - fast, explosive, and controlled.

2015MAY06 (KBC D2)

Kettlebell Swings:
24 x (10)5
24 x (15)5
24 x (25)5
24 x (30)5
24 x (20)5

@ 27:16

24kg x 25 Kettlebell Swing

Heavy Hammer II Leverage Bar:
3.75# x 30 L/R
3.75# x 20 L/R
3.75# x 10 L/R

* Notes:

- Sucking major wind doing the kettlebell challenge today, because my whole body is completely FRIED -- especially, my grip!  WOW!

2015MAY05 (BSF D1.W1)

Back Squat:

20 x bar work

40 x 6

60 x 6

80 x 6

100 x 6 (6:6:6)

120 x (6)5 (30:36:36) = 141 * dmax

120kg x 6 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((110 x 15) + (bw x 15))3

Low Block Snatch:

20 x bar work

40 x (1)10

50 x (1)10

60 x (1)10

60kg Low Block Snatch

* Notes:

- Nothing special.  Just taking it easy and trying to regain some momentum with the back squat.  Further, I've included some very light low block snatches to keep myself familiar with the movement during my conditioning focused kettlebell program.

2015MAY04 (KBC D1)

Kettlebell Swings:

24 x (10)5

24 x (15)5

24 x (25)5

24 x (25)5

24 x (15)5

24 x (10)5

@ 29:09

* Notes:

- After the pathetic attempt of back squatting 152kg, I decided to ditch the Cowboy Method Squat Program and opt for a conditioning program for the next month.  My gut has grown exponentially since moving to upstate New York and it was time to seriously address this issue.  Therefore, I've started the Dan John Kettlebell Challenge for the next 4-5 weeks with 3-4 kettlebell sessions per week to hopefully rid myself of this evergrowing spare tire around my waist.

2015MAY04 (COW D1.W7)

Back Squat:

20 x bar work

40 x 5

60 x 4

80 x 3

100 x 3 (3:3:3)

120 x 2 (2:5:5)

140 x 1 (1:6:6)

152 x 1 (1:7:7) = 155 * dmax

152kg Back Squat

Front Squat:

20 x bar work

40 x 3

60 x 3

80 x 3 (3:10:10)

100 x 3 (3:13:13)

120 x 3 (3:16:16) = 130 * dmax

* Notes:

- Complete shit-bomb in the squat rack.  I was prescribed to back squat 152kg for 3 sets of 8 reps.  This obviously didn't happen.  I had ZERO legs today.  152kg felt like a metric ton and I wasn't moving with tightness in my legs and rigidity in my spine.  I was so depressed that I decided to forego any further back squatting for the day, and finished with some paltry front squats.

2015MAY03 (COW D7.W6)

Rest:

- Time to get my shit together and focus on the big squat day for tomorrow.

2015MAY02 (COW D6.W6)

Low Block Snatch:
20 x bar work
40 x (1)6
50 x (1)5
60 x (1)2
70 x (1)2 (2:2:123)
80 x (1)2 (2:4:125)
90 x M
90 x (1)2 (2:6:127)
100 x (M)3
100 x 1 (1:7:128) = 103 * dmax
100 x (M)2
100 x 1 (1:8:129)

100kg Low Block Snatch

* Notes:

- Very quick but terrible workout.  I should have saved this one for another day as I felt rushed, not to mention, slow and weak.  Fuck!

2015MAY01 (COW D5.W6)

Back Squat:
20 x bar work
40 x 5
65 x 4
85 x 3
105 x 3
125 x 3 (3:3:108)
145 x 2 (2:5:110)
165 x 1 (1:6:111)
185 x 2/M (2:8:113) = 196 * dmax

185kg x 2/M Back Squat

20 x bar work
70 x 3
100 x 3
120 x 3 (3:11:116)
140 x 3 (3:14:119)
160 x 2 (2:16:121)
185 x M

Reverse Hyper (Roller) + Hanging Leg Raise + Good Morning:
((90 x 10) + (bw x 10) + (20 x 10))1 * prime
((110 x 16) + (bw x 16) + (30 x 6))1
((110 x 16) + (bw x 16) + (40 x 6))1
((110 x 16) + (bw x 16) + (50 x 6))1

Heavy Hammer II Leverage Bar:
3.75# x 30 L/R
3.75# x 20 L/R
3.75# x 10 L/R

* Notes:

- Well SHIT!  Didn't make the intended 5 reps at 185kg.  My legs just weren't there today.  Zip, zero, fuck me!