2015SEP30 (BUL D3.W5)

Low Block Power Clean:

20 x bar work

40 x (3)2

60 x 2

80 x 2

100 x 2

110 x 1

120 x 1

130 x (M)2

125 x 1

127.5 x 1

130 x 1

135 x 1

137.5 x (M)2

132.5 x 1

137.5 x 1

140 x 1

120 x (1)5

140kg Low Block Power Clean

* Notes:

- I had to cut my workout short because my daughter woke up from her nap, or I should say, "she never went to sleep".  Therefore, I should be grateful to have had the opportunity to at least workout for a short while before having to call it quits.  Regardless, I managed to successfully power clean 140kg!  This is HUGE considering all the shoulder ailments that I've endured over the past couple months.  I'm still uanble to hold any appreciable amount of weight overhead, so this little "victory" meant a lot.  Plus, it all happened on my 44th birthday!  Not a bad day at all!

2015SEP29 (BUL D2.W5)

Low Block Snatch:

20 x bar work

25 x (1)5

30 x (1)5

40 x (1)3

50 x (1)3

60 x (1)3

70 x (1)3

80 x 1

80 x M

80 x (1)2

90 x 1

90 x M

90 x (1)2

95 x M

95 x 1

100 x 1

100kg Low Block Snatch

Low Block Power Snatch:

80 x (1)5

82.5 x 1

85 x M

85 x 1

87.5 x 1

90 x 1

* Notes:

- Overall, a pretty good day on the platform.  I finally made it back up to 100kg, even though, it was a little wonky but I made it!  Surprisingly, the power snatches were almost better than the full snatch!  Not sure what that's about but it's all a step in the right direction.

2015SEP28 (HVS D1)

Back Squat:
20 x bar work
50 x (5)2
70 x 5
100 x 10
110 x 10
120 x 10

120kg x 10 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 20) + (bw x 20))2

Good Morning + KB Press:
((20 x 10) + (12 x 10 L/R))1
((20 x 10) + (16 x 10 L/R))1

Low Band Cuban Curl:
(Pr20 x 20)2

Band Reverse Fly:
(Pr20 x 20)2

* Notes:

- I've decided to switch my back squat programming to a higher volume, yet lighter weight, protocol to help build some more leg mass and give my nervous system a break from all the heavy lifting.  I plan on doing this for the next couple months before dropping back down into the 5-2 rep range.  As for now, I'm going to see how far I can take 10 reps.

2015SEP27 (REST)

Rest:

- More rest to help give my body some time to fully recuperate from all the heavy squatting over the past two weeks.

2015SEP26 (REST)

Rest:

- Taking another day off.

2015SEP25 (REST)

Rest:

- Taking some time off to recover due to yesterday's subpar performance.

2015SEP24 (BSF D59)

Back Squat:
20 x bar work
50 x 5
70 x 5
90 x 5
110 x 5
130 x 2
160 x 3/M

160kg x 3/M Back Squat

Notes:

- Horrendous day in the squat rack.  The weights are feeling heavier and heavier, which indicates that my recovery is subpar.  I'm fed up with my lackluster performance.  Time for some rest.

2015SEP23 (BUL D1.W5)

Clean Grip Snatch:

20 x bar work

25 x (1)5

35 x (1)3

40 x (1)2

50 x 1

60 x 1

70 x 1

75 x 1

80 x M

Low Block Clean Grip Snatch:

50 x 3

60 x 2

70 x 1

75 x M

75 x 1

80 x 1

85 x 1

90 x (M)2

70 x 1

Low Block Power Clean:

50 x 3

70 x 3

90 x 2

110 x 2

130 x M

120 x 1

125 x 1

127.5 x 1

130 x 1

132.5 x M

132.5 x 1

134 x 1

134kg Low Block Power Clean

Notes:

- Surprised to pull 134kg!  The snatch work sucked, so I moved on to the power cleans and BAM!  134kg!  I'm still nursing a sore and reluctant right shoulder and I can't stabilize any appreciable weight overhead, but getting this successful 134kg power clean meant a lot!

2015SEP22 (BSF D58)

Back Squat:
20 x bar work
50 x 5
80 x 5
100 x 4
120 x 3
140 x 2
160 x 1
180 x 1
185 x 1
190 x 1
195 x 1
175 x 1
160 x 1

195kg Back Squat

Notes:

- Feeling extremely sore and tired today -- wasn't feeling very energetic but still managed a 195kg single.

2015SEP21 (BUL D4.W4)

Low Block Clean Grip Snatch + Low Band Cuban Curl:
20 x bar work + (Gr10 x 20)1
30 x (3)2 + (Gr10 x 20)2
40 x 3 + (Gr10 x 20)1
50 x 3 + (Gr10 x 20)1
60 x (1)3 + (Gr10 x 20)1
70 x (1)2 + (Gr10 x 20)1
80 x M
80 x 1 + (Gr10 x 20)1
90 x (M)2
90 x 1 + (Gr10 x 20)1

90kg Low Block Clean Grip Snatch

92 x (M)3
92 x 1 + (Gr10 x 20)1

92kg Low Block Clean Grip Snatch (Press Out)

Low Block Power Clean + Power Jerk + Low Band Lateral Raise:
40 x (1+1)3 + (Pr20 x 10)1
50 x (1+1)3 + (Pr20 x 10)1
60 x (1+1)2 + (Pr20 x 10)1
70 x (1+1)1 + (Pr20 x 10)1
80 x (1+1)1 + (Pr20 x 10)1
90 x (1+1)1 + (Pr20 x 10)1
100 x (1+1)1 + (Pr20 x 10)1
110 x (1+0)1 + (Pr20 x 10)1
120 x (1+0)1 + (Pr20 x 10)1

120kg Low Block Power Clean

* Notes:

- Feeling a little sluggish after yesterday's monsterous squat attempts, so I decided to cut the clean and jerk short and finish out at 120kg.

2015SEP20 (BSF D57 + REH D4)

Back Squat + High Band Cuban Curl:
20 x bar work + (Gr10 x 20)
40 x 5 + (Gr10 x 20)
60 x 5 + (Gr10 x 20)
80 x 5 + (Gr10 x 20)
100 x 5 + (Gr10 x 20)
120 x 4 + (Gr10 x 20)
140 x 4 + (Gr10 x 20)
160 x 3 + (Gr10 x 20)
180 x 2 + (Gr10 x 20)
200 x 1 + (Gr10 x 20)
205 x M
180 x 1 + (Gr10 x 20)
182.5 x 1 + (Gr10 x 20)
185 x 1 + (Gr10 x 20)

200kg Back Squat

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

Good Morning + Band Muscle Snatch:
27.5 x 10 + (Pr20 x 10)
47.5 x 10 + (Pr20 x 10)
57.5 x 8 + (Pr20 + Gr10 x 10)
67.5 x 6 + (Pr20 + Gr10 x 10)

* Notes:

- It wasn't exactly the best day in the squat rack; however, I did manage to squat 200kg for a single.  Ideally, in a perfect and "Joe-Friendly-World", I would have done it, but not today.  Overall, it was nice to back squat 200kg, but I'm hungry for more!

2015SEP19 (REST)

Rest:

- I took a day off to spend time my with family.

2015SEP18 (BUL D3.W4)

Low Block Clean Grip Snatch + Low Band Cuban Curl:

20 x bar work + (Green x 20)1

25 x (3)3 + (Green x 20)3

35 x (3)2 + (Green x 20)2

45 x (1)2 + (Green x 20)1

55 x (1)2 + (Green x 20)1

65 x 1 + (Green x 20)1

70 x 1 + (Green x 20)1

75 x 1 + (Green x 20)1

80 x 1 + (Green x 20)1

85 x M

85 x 1 + (Green x 20)1

90 x (M)2

85kg Low Block Clean Grip Snatch

Low Block Power Clean + Power Jerk:

20 x bar work

40 x (1+1)2

50 x (1+1)2

60 x (1+1)1

70 x (1+1)1

80 x (1+1)1

90 x (1+1)1

100 x (1+1)1

110 x (1+1)1

120 x (1+0)1

130 x M

130 x (1+0)1

135 x M

130kg Low Block Power Clean

* Notes:

- Pretty happy with today's workout.  I wasn't expecting to lift as much as I did -- seriously, surprised with the 130kg power clean.  I think 135kg was possible; however, my stupid head started to get the best of me -- next time!

2015SEP17 (BSF D56 * DELOAD + REH D3)

Back Squat + High Band Cuban Curl:
20 x bar work + (Green x 20)
40 x 5 + (Green x 20)
70 x 5 + (Green x 20)
100 x 5 + (Green x 20)
130 x 5 + (Green x 20)
141 x (5)5 + (Purple x 20)5
220 x 40c * Walk Out

141kg x 5 Back Squat

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

Good Morning + Band Muscle Snatch:
25 x 10 + Purple x 10
45 x 10 + Purple x 10
55 x 8 + Purple x 10
65 x 6 + Purple x 10

Captains of Crush:
#T x 10
#1 x (10)3

Band Curls:
Purple x 35/25/15

* Notes:

- Fairly great back squat workout -- 141kg felt pretty easy, but it is a deload week, so I don't want to celebrate prematurely and/or unnecessarily.

2015SEP16 (BUL D2.W4)

Low Block Power Clean + Power Jerk + Low Band Cuban Curls:
20 x bar work + (Green x 20)
25 x (1+1)5 + (Green x 20)5
40 x (1+1)3 + (Green x 20)
50 x (1+1)3 + (Green x 20)
60 x (1+1)3 + (Green x 20)
70 x (1+1)2 + (Green x 20)
80 x (1+1)2 + (Green x 20)
90 x (1+1)2 + (Green x 20)
100 x (1+1)2 + (Green x 20)
110 x (1+M)1
110 x (1+1)1
110 x (1+M)1
110 x (1+1)1 + (Green x 20)

110kg Low Block Power Clean + Power Jerk

Low Block Clean Grip Snatch + Band "L" Fly:
20 x bar work + (Green x 20)
30 x 3 + (Green x 20)
40 x 3 + (Green x 20)
50 x (1)3 + (Green x 20)
60 x (1)3 + (Green x 20)
70 x 1

70kg Low Block Clean Grip Snatch

* Notes:

- Slowly the shoulder is getting better.  Doing all the band work between sets seems to help.  

2015SEP15 (BSF D55 * DELOAD + REH D2)

Back Squat + High Band Cuban Curl:
20 x bar work + (Green x 20)
60 x 5 + (Green x 20)
90 x 5 + (Green x 20)
110 x 5 + (Green x 20)
141 x (5)5 + (Green x 20)5
220 x 30c * Walk Out

141kg x 5 Back Squat

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

Good Morning + Band Muscle Snatch:
(22.5 x 10 + Green x 10)1
(42.5 x 10 + Green x 10)1
(52.5 x 8 + Green x 10)1
(62.5 x 6 + Green x 10)1

Captains of Crush:
#T x 10
#1 x (10)3

Band Curls:
Purple x 30/20/10

* Notes:

- Squats felt great today and the shoulder rehab is getting better and better.  Trying my best to stay optimistic.

2015SEP14 (BUL D1.W4)

Low Block Snatch:
20 x bar work
25 x (3)3
30 x (3)2
35 x (1)3
40 x (1)3
50 x (1)3
60 x (1)3
70 x (1)3
80 x (1)2
80 x M
80 x 1
90 x 1
90 x (M)2
70 x 1
75 x 1
80 x 1
85 x 1
90 x M
90 x 1
95 x (M)2

90kg Low Block Snatch

* Notes:

- Seriously disappointed in myself; however, considering the circumstances, I'm reluctantly pleased with my performance today.  My shoulder is still the "weak link" and it showed today.  Receiving the barbell overhead became a challenge, along with trying to lock and maintain elbow integrity on my right side -- my elbow naturally wanted to bend; thereby, causing one failed lift after another.  I should have snatched well above 90kg.  This is very depressing!

2015SEP13 (BSF D54 * DELOAD + REH D1)

Back Squat + High Band Cuban Curl:
20 x bar work
40 x 5 + (Green x 20)
80 x 5 + (Green x 20)
110 x 5 + (Green x 20)
141 x (5)5 + (Green x 20)5
220 x 20c * Walk Out

141kg x 5 Back Squat

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

Good Morning + Low Band Cuban Curl:
((20 x 10) + (Green x 20))1
((40 x 10) + (Green x 20))1
((50 x 8) + (Green x 20))1
((60 x 6) + (Green x 20))1

Captains of Crush:
#T x 10 L/R
#1 x (10 L/R)3

* Notes:

- It was great to workout again, and the squats went fairly well.  141kg felt relatively easy and I'm pleased to start a long overdue "deload" week.

2015SEP12 (REST)

Rest:

- Still suffering from a lack of sleep due to RLS and a shoulder that constantly aches.  I did manage to do some (very little) shoulder rehab exercises, which felt great after a very long and thorough warm up; yet, now it feels like complete shit.

2015SEP11 (BSF D53)

Back Squat:
20 x bar work
50 x 6
70 x 5
100 x 4
120 x 3
140 x 2
160 x 1
180 x 1
190 x 1
192 x M

190kg Back Squat

20 x bar work
70 x 1
110 x 1
140 x 1
160 x 1
170 x 1

* Notes:

- WEAK-FUCKING-SAUCE!!!

2015SEP10 (REST)

Rest:

- MarcPro, mashing, mobilization, you name it... I'm doing it to get my shoulder back to 100%.

2015SEP09 (BUL D4.W3) @ 70%

Low Block No-Contact Power Clean:
20 x bar work
30 x (3)3
35 x (3)2
40 x (3)2
50 x (3)2
60 x (2)2
70 x 2
80 x 2
90 x (M)2
70 x 2
80 x 2
90 x 2
100 x 2

100kg x 2 Low Block No-Contact Power Clean

105 x 1 = 108 * dmax

105kg Low Block No-Contact Power Clean

110 x M * strain

* Notes:

- Not exactly the day I had hoped for, because I believe I may have caused greater damage to my shoulder today.  The power cleans were going well and I decided to push a little further and ended up with an additional 2.5kg from my last session but had to pay for it with aggravating my shoulder injury.  I'm a complete stupid shit.

2015SEP08 (BSF D52 + BBD D35)

Back Squat:
20 x bar work
50 x 6
80 x 5
110 x 5
140 x 4
170 x (4)4
220 x 20c * Walk Out

170kg x 4 Back Squat

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

Good Morning + Behind Neck Press:
(37.5 x (2+1)5)1
(50 x (2+1)5)1
(62.5 x (2+1)5)1

The Wrench:
#2 x 50s
#2 x 40s
#2 x 30s

Dumbbell Cuban Curls + Band "V" Extension:
((6# x 20) + (Blue x 10))3

* Notes:

- Grinding out in the garage.  The humidity made the squats so difficult, but I made all the prescribed weights and reps.  Looking forward to the next squat session.

2015SEP07 (REST)

Rest:

- My shoulder is blown-the-fuck-up!  Taking a day off to get some recovery and hopefully rehab done on my shoulder.

2015SEP06 (BUL D3.W3) @ 70%

Low Block No-Contact Snatch:
20 x bar work
30 x (3)3
35 x (2)2
40 x (2)2
50 x (2)2
55 x 2
60 x 2
70 x 2
75 x 2
80 x 1/M
80 x M
50 x 2
60 x 1
70 x M
70 x 1
75 x 1
80 x (M)2
50 x 2
60 x 2
65 x 2
70 x 2
72.5 x 2
75 x 2
77.5 x 2
80 x 2 = 84 * dmax

80kg x 2 Low Block No-Contact Snatch

Dumbbell Cuban Curl + Band Standing "L" Fly:
((6# x 20) + (Blue x 20))3

* Notes:

- Toughest workout in a long time because no-contact snatches are very difficult.

2015SEP05 (BSF D51 + BBD D34)

Back Squat:
20 x bar work
50 x 6
90 x 6
130 x 4
150 x (6)4
220 x 20c * Walk Out

150kg x 6 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
(42.5 x (1+1)10)1
(57.5 x (1+1)5)2

The Wrench:
#2 x 48s
#2 x 38s
#2 x 28s

Dumbbell Cuban Curl + Band "V" Extension:
((6# x 20) + (Blue x 10))3

* Notes:

-  Not a bad day in the squat rack after a day of rest.  The 150kg for 4 sets of 6 went fairly well; especially, considering my stance was very narrow.  All in all, very pleased with today's workout!

2015SEP04 (REST)

Rest:

- Day off to spend time with family.

2015SEP03 (BUL D2.W3) @ 85%

Low Block No-Contact Power Clean:
20 x bar work
30 x (1)10
40 x (1)10
50 x (1)8
60 x (1)4

Low Block No-Contact Power Clean + Split Jerk:
70 x (1+1)2
80 x (1+1)2
90 x (1+1)2
100 x (M)2
95 x M
95 x (1+1)1
97.5 x (1+1)1
100 x (1+1)1
102.5 x (1+1)1 = 105 * dmax
105 x (M)2
91.5 x (1+1)5 @ 85%

102.5kg Low Block No-Contact Power Clean + Split Jerk

* Notes:

- Still dealing with a very tender shoulder but I'm pushing on with lighter weights.  Only made it up to 102.5kg but considering the circumstances I can't complain.

2015SEP02 (BSF D50 + BBD D33)

Back Squat:

20 x bar work

40 x 6

60 x 6

80 x 5

100 x 5

120 x 4

140 x 3

160 x 2

180 x (2)3

180 x (1)4

225 x 20c * Walk Out

180kg x 2 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

(37.5 x (1+1)10)1

(50 x (1+1)5)2

The Wrench:

#2 x 46s

#2 x 36s

#2 x 26s

Dumbbell Cuban Curls:

6# x (20)3

Dumbbell Lateral Raise + Band "V" Extension:

((6# x 10) + (blue x 10))3

* Notes:

- Shoulder is still impinged and I'm addressing it with a lot of mobility and strengthening exercises.  Surprisingly, the back squats went fairly well, considering the fact that I've been away from the squat rack for over 3 days.

2015SEP01 (REST)

Rest:

- Travel day back to Fly Creek.