2015OCT09 (BUL D4.W6)

Low Block Snatch:
20 x bar work
40 x (1)8
50 x (1)5
60 x (1)3
70 x (1)2
80 x (1)2
90 x 1
98 x 1
103 x (M)2
93 x 1
98 x 1
100 x 1
103 x M
103 x 1
105 x M
105 x 1
107 x M
107 x 1
110 x 1
113 x 1
115 x (M)2
110 x (M)2

113kg Low Block Snatch

Low Block Power Snatch:
90 x 1
93 x 1
96 x M
96 x 1
99 x 1
102 x 1
105 x (M)2

102kg Low Block Power Snatch

* Notes:

- I was feeling pretty good today but I think my anxiousness to perform well got the best of me.  Nevertheless, I managed to equal my most recent snatch of 113kg.

2015OCT08 (HVS D4)

Back Squat:

20 x bar work

50 x 5

70 x 5

90 x 5

110 x 4

130 x 3

150 x 10

140 x 10

130 x 10

150kg x 10 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 20) + (bw x 20))3

Good Morning + KB Press:

((35 x 10) + (16 x 10 L/R))1

((55 x 10) + (20 x 10 L/R))1

((75 x 10) + (20 x 10 L/R))1

Low Band Cuban Curl:

(Pr20 + Gr10 x 20)3

Band High Standing Bench Press:

(Or30 x 20)1

(Br40 x 20)2

* Notes:

- 150kg for 10 -- I'm spent!

2015OCT07 (BUL D3.W6)

Low Block Power Clean:
20 x bar work
40 x (3)2
70 x (2)2
90 x 2
100 x 1
112 x 1
122 x 1
129 x 1
135 x M
135 x 1
138 x (M)2
118 x (1)2
123 x (1)2
128 x 1
133 x (M)2

135kg Low Block Power Clean

* Notes:

- Sluggish and slow today from the blocks.  Nevertheless, I managed to hit my daily minimum of 122kg without issue.

2015OCT06 (BUL D2.W6)

Low Block Snatch:
20 x bar work
40 x (1)6
50 x (1)3
60 x (1)3
70 x (1)3
80 x (1)2
92 x 1
97 x (M)2
77 x 1
82 x 1
87 x 1
92 x 1
97 x 1
102 x 1
105 x (M)2
85 x 1
90 x M
90 x 1
93 x 1
96 x M
96 x 1
100 x (M)2

102kg Low Block Snatch

Low Block Power Snatch:
82 x 1
84 x 1
86 x 1
88 x 1
90 x 1
92 x 1
94 x 1

94kg Low Block Power Snatch

* Notes:

- Not the best day for me on the platform; however, I did managed to make my minimum weight of 102kg.  I wasn't pleased with my speed and positioning under the bar today -- reception just sucked!

2015OCT05 (HVS D3)

Back Squat:

20 x bar work

60 x 5

80 x 5

100 x 4

120 x 2

140 x 10

130 x 10

120 x 10

140kg x 10 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 20) + (bw x 20))3

Good Morning + KB Press:

((30 x 10) + (16 x 10 L/R))1

((50 x 10) + (16 x 10 L/R))1

((70 x 10) + (20 x 10 L/R))1

Low Band Cuban Curl:

Pr20 x 20

(Pr20 + Gr10 x 20)2

Band Reverse Fly + Band High Standing Bench Press:

((Pr20 + Gr10 x 20) + (Pr20 + Gr10 x 20))1

((Pr20 + Gr10 x 20) + (Or30 x 20))2

* Notes:

- Got through the prescribed 140kg x 10.  Looking forward to nailing 150kg soon.

2015OCT04 (REST)

Rest:

- Day off to chill out and recover.

2015OCT03 (BUL D1.W6)

Low Block Power Clean:
20 x bar work
40 x (3)3
60 x (3)2
80 x (2)2
100 x 2
121 x 2
131 x 1
136 x 1
141 x M
141 x 1
143 x (M)2
143 x 1
123 x (1)5

143kg Low Block Power Clean

Low Band Cuban Curl:
(Pr20 x 20)3

Band Reverse Fly + Band High Standing Bench Press:
((Pr20 x 20) + (Pr20 x 20))2

* Notes:

- Happiness best describes how I feel today.  Remarkably, I successfully power cleaned 143kg off the low blocks --- BOOOOOOM!

2015OCT02 (BUL D4.W5)

Low Block Snatch:
20 x bar work
30 x (1)3
40 x (1)3
50 x (1)3
60 x (1)3
70 x (1)3
81 x 1
91 x 1
96 x 1
101 x 1
104 x 1
107 x M
107 x 1
110 x 1
113 x 1
116 x (M)2

113kg Low Block Snatch

Low Block Power Snatch:
90 x (1)2
91 x 1
94 x 1
97 x 1
100 x 1
103 x 1
105 x (M)3
91 x M
91 x 1

103kg Low Block Power Snatch

Notes:

- A fine day on the platform. I can't possibly describe the amount of joy I experienced today by being about to lift semi-heavy again.  This is the most weight I've held overhead in a long time and it wasn't that bad.  Hopefully, this is a turning point for more to come!

2015OCT01 (HVS D2)

Back Squat:

20 x bar work

60 x (5)2

90 x 5

110 x 10

130 x 10

120 x 10

130kg x 10 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 20) + (bw x 20))3

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

Low Band Cuban Curl:
(Pr20 x 20)3

Band Reverse Fly:
(Pr20 x 20)3

* Notes:

- I made the goal weight of 130kg for 10 repetitions and it wasn't that bad.  In all actuality, I think the following drop set of 120kg was tougher.