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.

2015JUN21 (KBC D24 + BBD D8)

Kettlebell Swing + Behind Neck Push Press:
28 x (10)5 + 80 x (1)5
28 x (15)5 + 80 x (2)5
28 x (25)5 + 80 x (3)5
25 x (50)5

@ 27:35

Good Morning + Heavy Hammer II Leverage Bar:
22.5 x 10 + 5# x 10 L/R
32.5 x 10 + 6.75# x 10 L/R
42.5 x 10 + 7.5# x 10 L/R

Reverse Barbell Curl:
22.5 x 20/20/10

* Notes:

- Moving at the speed of a slug today.  Breathing hard and nearly delirious from the humidity in the garage.  I'm thrilled the workout is over, because I felt like death!

2015JUN20 (BSF + RMT D4.W4)

Back Squat:
20 x bar work
60 x 6
90 x 6
110 x 4
130 x (6)5

130kg x 6 Back Squat

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

High Block Power Clean + Power Jerk:
20 x bar work
50 x (1+1)4
70 x (1+1)1
80 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
115 x (1+1)1
120 x (1+1)1
122.5 x (1+1)1
117.5 x (1+1)1
122.5 x (1+1)1
125 x (1+1)1

125kg High Block Power Clean + Power Jerk

High Block Clean Pull:
135 x 5
145 x 5
155 x 5

* Notes:

- Long workout.  I need to revamp by schedule because the squats are causing a little too much fatigue going into the classic lifts.  Otherwise, I played it safe and ended at 125kg.

2015JUN18 (REST)

Rest:

- Time to take a day off and recover -- especially after yesterday's ball-buster squat and snatch workout.

2015JUN17 (BSF + RMT D3.W4)

Back Squat:
20 x bar work
50 x 5
95 x 4
125 x 3
165 x 2
185 x (1)6

185kg Back Squat

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

High Block Snatch:
20 x bar work
40 x (1)3
50 x (1)3
60 x 1
70 x 1
80 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x M
110 x 1
115 x (M)2
100 x 1
105 x 1
110 x M
110 x 1
115 x (M)3
100 x (1)3

110kg High Block Snatch

High Block Snatch Pull:
120 x 5
125 x 2/3
130 x 2/2/1

* Notes:

- Where are my legs today?  I had absolutely no punch in my legs for the squats!  I should have done doubles with 185kg; instead, I had to cut back to 6 singles -- which weren't easy!  I need to rest.

2015JUN16 (KBC D22 + BBD D6)

Kettlebell Swing + Behind Neck Push Press:
((28 x 10) + (75 x 1))5
((28 x 15) + (75 x 2))5
((28 x 25) + (75 x 3))5
(28 x 50)5

@ 26:39

Good Morning + Hub Grip:
20 x 10 + 12.5 x 3 L/R
30 x 10 + 15 x 3 L/R
40 x 10 + 17.5 x 3 L/R

Reverse Barbell Curl:
15 x 20/20/10

* Notes:

- Brutal day with the swings and push press complex.  Focusing mainly on keeping my form tight and not concerning myself to much with time.

2015JUN15 (BSF + RMT D2.W4)

Back Squat:
20 x bar work
65 x 4
105 x 4
135 x 4
165 x (4)3 = 184

165kg x 4 Back Squat

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

Power Clean + Power Jerk:
20 x bar work
50 x (1+1)3
70 x (1+1)1
80 x (1+1)1
90 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 (1+1)1
130 x (1+1)1
132.5 x (1+1)1
135 x (M)2
120 x M

132.5kg Power Clean + Power Jerk

Clean Pull:
120 x 5
125 x 5
130 x 3/2

* Notes:

- Incredible day in the squat rack and on the platform.  The squats weren't easy -- challenging to get my legs to fire properly; nevertheless, I still completed the prescribed sets and weights!  The power clean and power jerk went very well, up until 135kg.  For some reason, I couldn't rack the weight and after two attempts, I tore my hand open!  Even with a dropped weight attempt at 120kg was unsuccessful, so I decided to call it quits!

2015JUN14 (KBC D21 + BBD D5)

Kettlebell Swing + Bench Press (Pin Stop):
28 x (10)5 + 90 x (1)5
28 x (15)5 + 90 x (2)5
28 x (25)5 + 90 x (3)5
28 x (50)5

@ 28:33

Seated Good Morning + Reverse Wrist Curl:
20 x 10 + 20 x 10
30 x 10 + 20 x 10
35 x 10 + 20 x 10

Barbell Curls:
20 x 20/20/10

* Notes:

- The start of a new kettlebell cycle; however, this time around, I'm using 28kg as the default weight. It was tough, but not impossible.  Plus, adding 90kg bench presses was a little more difficult than doing an air squat!  Looking forward to the next 20 kettlebell workouts!

2015JUN13 (BSF + RMT D1.W4)

Back Squat:
20 x bar work
65 x 6
105 x 6
145 x (6)3

145kg x 6 Back Squat

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

Snatch:
20 x bar work
50 x 3
70 x 3
80 x 1
85 x 1
90 x 1
95 x 1
97.5 x 1
100 x 1
97.5 x M
97.5 x 1
100 x 1
102.5 x 1
105 x 1
107.5 x M
107.5 x 1
110 x M
110 x 1

110kg Snatch

Snatch Pull:
110 x 5
115 x 3/2
120 x 2/2/1

* Notes:

- The start of another ramp up to higher numbers.  The back squats were pretty darn easy -- as you can tell from the warm up leading to the top/working weight of 145kg.  That is probably the easiest and fastest warm up -- ever!

- All of the snatches today felt slightly forward, resulting in a step forward upon the ascent from the squat (receiving) position.  Other than that, they went fairly well.  I did have a few missed lifts that were caused by lack of focus and rigidity in my shoulder and back upon reception -- things to fix!

2015JUN12 (KBC D20 + BBD D5)

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

@ 16:26

10,000 Kettlebell Swing Challenge Complete!

Zydrunas Press Lock Out (Forehead) + Hub Grip:
20 x 5 + 10 x 5s L/R
30 x 5 + 15 x 5s L/R
40 x 5 + 17.5 x 5s L/R
50 x 5 + 18.75 x 5s L/R
60 x 5 + 20 x 5s L/R

Reverse Barbell Curl + Good Morning:
20 x 10 + 30 x 12
25 x 10 + 40 x 12
30 x 10 + 50 x 12

Heavy Hammer II Leverage Bar (Hammer):
(6.25# x 10 F/B)2

* Notes:

- Kettlebell challenge complete!!!  10,000 wings done over the course of 6 weeks and I'm very proud of my success in accomplishing this task.  I'm pleased with today's workout time -- a record of 16:26; especially, considering the fact that my first workout took 29:09 to complete!!!  Ending on a high note makes the completion of this goal all that much sweeter!

2015JUN11 (BSF + RMT D4.W3) * DELOAD

Back Squat:
20 x bar work
70 x 5
100 x 5
120.5 x (5)5

120.5kg x 5 Back Squat

Reverse Hyper (Roller) + Turkish Sit Up:
((135 x 15) + (16 x 5 L/R))3

Power Clean + Power Jerk:
20 x bar work
50 x (1+1)1
55 x (1+1)1
60 x (1+1)1
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 (1+1)1
130 x (1+1)1

130kg Power Clean + Power Jerk

High Block Power Clean + Push Jerk:
70 x (1+1)1
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
97.5 x (1+1)1
100 x (1+1)1
102.5 x (1+1)1
105 x (1+1)1

* Notes:

- Superb day on the platform with zero missed lifts and the final day of "deload".

2015JUN10 (KBC D19 + BBD D4)

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

@ 20:17

Close Grip Bench (Pin Stop):
20 x bar work
45 x 5
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5

Heavy Hammer II Leverage Bar + Good Morning:
5# x 20 L/R + 30 x 10
6.25# x 20 L/R + 40 x 10
7.5# x 18 L/R + 50 x 10

Close Grip Barbell Curl + Captains of Crush:
25 x 10 + #1 x 20 L/R
30 x 10 + #1 x 7 L/R
35 x 10 + #1 x 5 L/R

* Notes:

- Second to last kettlebell working in the Kettlebell Challenge and I took it relatively easy.  I wasn't in a big hurry; yet, still managed to finish in under 21 minutes.  Pretty happy with today's workout!

2015JUN09 (BSF + RMT D3.W3) * DELOAD

Back Squat:
20 x bar work
50 x 5
70 x 5
100 x 5
120.5 x (5)5

120.5kg x 5 Back Squat

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

Snatch:
20 x bar work
50 x (1)3
65 x (1)3
75 x 1
77.5 x 1
80 x 1
85 x 1
87.5 x 1
90 x 1
95 x 1
97.5 x 1
100 x M
100 x 1

100kg Snatch

High Block Snatch:
60 x 1
62.5 x 1
65 x 1
67.5 x 1
70 x 1
72.5 x 1
75 x 1
77.5 x 1
80 x 1
82.5 x 1

* Notes:

- Last "deload" snatch workout and it went fairly well.  Only one miss at 100kg; however, the prescribed top weight was only 77.5kg, so I can't complain.  The squats are super easy and I look forward to ramping up again next week.

2015JUN08 (KBC D18 + BBD D3)

Kettlebell Swing:

24 x (10)5

24 x (15)5

24 x (25)5

24 x (50)5

@ 16:41

Bench Press (Pin Stop):

20 x bar work

45 x 5

55 x 5

65 x 5

75 x 5

85 x 5

95 x 5

105 x 5

Heavy Hammer II Leverage Bar + Good Morning:

((5# x 20 L/R) + (25 x 10))1

((6.25# x 20 L/R) + (35 x 10))1

((7.5# x 20 L/R) + (45 x 10))1

Barbell Curl + Captains of Crush:

((25 x 10) + (#1 x 10 L/R))1

((30 x 10) + (#1 x 10 L/R))1

((35 x 10) + (#1 x 10 L/R))1

* Notes:

- 9000 kettlebell swings complete and only 1000 left to go... then what?  Only the next four or five days will tell; however, I'm seriously considering a continuation of the swings -- albeit, with heavier weights.

2015JUN07 (BSF + RMT D2.W2) * DELOAD

Back Squat:

20 x bar work

40 x 5

70 x 5

90 x 5

120.5 x (5)5 @ 65% of 185kg

120.5kg x 5 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((130 x 19) + (bw x 19))3

Power Clean + Power Jerk:

20 x bar work

50 x (1+1)3

70 x (1+1)1

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 (1+1)1

125kg Power Clean + Power Jerk

Low Block Clean Pull:

125 x (5)3

* Notes:

- Considering the fact that it's a "deload week", today went swimmingly well with a top power clean + power jerk of 125kg.  It was ugly but still counts!

2015JUN06 (KBC D17 + BBD D2)

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

@ 22:30

Close Grip Bench Press:
20 x bar work
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5

Heavy Hammer II Leverage Bar + Good Morning:
((5# x 20 L/R) + (22.5 x 10))1
((6.25# x 20 L/R) + (32.5 x 10))1
((7.5# x 20 L/R) + (42.5 x 10))1

Close Grip Barbell Curls + Captains of Crush:
((22.5 x 10) + (#1 x 10 L/R))1
((27.5 x 10) + (#1 x 10 L/R))1
((32.5 x 10) + (#1 x 10 L/R))1

* Notes:

- Currently at 8500 swings complete in the Kettlebell Challenge.  Looking forward to finishing the 10000 in the next couple days.

2015JUN05 (BSF + RMT D1.W3) * DELOAD

Back Squat:
20 x bar work
40 x 5
60 x 5
80 x 5
100 x 5
120.5 x (5)5 @ 65% of 185kg

120.5kg x 5 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((130 x 18) + (bw x 18))3

Snatch:

50 x (1)3

62.5 x (1)3

75 x (1)3

77.5 x (1)3

82.5 x 1

87.5 x 1

92.5 x M

92.5 x 1

92.5kg Snatch

Snatch Pull:

95 x 5

100 x 5

* Notes:

- Start of a deload week with very light squats and snatches, ending the day at 120.5kg and 92.5kg, respectively.  

2015JUN04 (KBC D16 + BBD D1)

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

@ 16:59

Bench Press:
20 x 10 (bw)
40 x 6
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5

Heavy Hammer II Leverage Bar + Good Morning:
((5# x 20 L/R) + (20 x 10))1
((6.25# x 20 L/R) + (30 x 10))1
((7.5# x 12 L/R) + (40 x 10))1

Barbell Curl + Captains of Crush:
((20 x 10) + (#T x 10 L/R))1
((25 x 10) + (#1 x 10 L/R))1
((30 x 10) + (#1 x 10 L/R))1

* Notes:

- Thought I'd try something different and add in some bodybuilding exercises to help break up the monotony and add some variety to my training.  Initially, the bench press was tough but got slightly easier once I got into the grove of the movement.  It was amazing how pumped my biceps got after doing the barbell curls -- it's been a very long time, but well enjoyed!

2015JUN03 (BSF + RMT D4.W2)

Back Squat:
20 x bar work
50 x 5
70 x 5
90 x 5
115 x 4 (4:4:71)
135 x 4 (4:8:75)
155 x 3 (3:11:78)
175 x (2)4 (8:19:86) = 185 * dmax

175kg x 2 Back Squat

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

Low Block Clean + Push Press:
20 x bar work
50 x (1+1)6
70 x (1+1)3
90 x (1+1)3
100 x (1+1)3
105 x (1+1)3

Low Block Clean + Power Jerk:
110 x (1+1)1

Low Block Power Clean + Power Jerk:
90 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 (1+1)1

125kg Low Block Power Clean + Power Jerk

* Notes:

- SMOKED!  Bring on the deload because I'm thoroughly fried!!!

2015JUN02 (KBC D15)

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

24 x 10
24 x 15
24 x 25
24 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

@ 20:56

Heavy Hammer II Leverage Bar:
5# x 20 L/R
6.25# x 20 L/R
7.5# x 10 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:

- 7500 kettlebell swings complete and only 2500 to go before ending the "Kettlebell Challenge".  I can hardly wait!

2015JUN01 (BSF + RMT D3.W2)

Back Squat:
20 x bar work
50 x 4
70 x 4
95 x 4
115 x 3 (3:3:48)
135 x 3 (3:6:51)
155 x (4)4 (16:22:67) = 173 * dmax

155kg x 4 Back Squat

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

Low Block Snatch:
20 x bar work
40 x (1)6
60 x 1
65 x 1
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1
92.5 x 1
95 x M
95 x 1
97.5 x 1
100 x 1
102.5 x 1
105 x 1
107.5 x 1
110 x 1
112.5 x 1
115 x M
115 x M
115 x M
115 x M

112.5kg Low Block Snatch

Low Block Power Snatch:
72.5 x 5
77.5 x 3/2
82.5 x 2/2/1
87.5 x 1
92.5 x 1
97.5 x 1
102.5 x 1
107.5 x 1

107.5kg Low Block Power Snatch

* Notes:

- Superb day on the platform and in the squat rack.  Didn't get enough quality sleep last night, but managed to pull off 155kg x 4 x 4 with the back squats, and hit a new (recent) low block snatch PR of 112.5kg.