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!