2016DEC31 (REST)

Rest:

Eleiko 2.5kg Training Collars

- Enjoying New Year's Eve by being a complete pig and shoveling copious amounts of food into my face on carb(day)nite.

2016DEC30 (BRU3 D3.W1)

High Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)3
47.5 x (3+3+3)2
67.5 x (3+3+3)1
87.5 x (3+3+3)1
107.5 x (3+3+3)1
127.5 x omit
130 x omit
132.5 x (3+1/M)1
132.5 x (3+3+3)1 = 143 * dmax

132.5kg x 3 High Block Clean Pull + 3 Clean + 3 Front Squat

High Block Clean Pull + Power Clean:
102 x (2+2)6

102kg x 2 High Block Clean Pull + 2 Power Clean

High Block Clean Pull:
143 x 3
148 x 3
153 x (3)3

* Notes:

- Brutal workout.  I omitted the clean complex at 127.5kg and 130kg and took a 25kg jump to 132.5kg.  The first attempt was a bomb-out on the second clean, but I gathered myself and successfully completed the complex on the second attempt.  It wasn't pretty by any means, but successful nonethless!

2016DEC29 (BRU3 D2.W1)

Front Squat:
20 x (1@3cp +2)3
43 x (1@3cp +2)2
63 x (1@3cp +2)1
83 x (1@3cp +2)1
103 x (1@3cp +2)1
123 x (1@3cp +2)1
143 x (1@3cp +2)1 = 155

143kg x 1@3cp + 2 Front Squat

Clean Recovery:
111 x (5)3 @ 70% (110.5)

111kg x 5 Clean Recovery

Reverse Hyper Leg Curl + Hanging Leg Raise:
((100 x 20) + (bw x 20))1
((110 x 20) + (bw x 20))1
((120 x 20) + (bw x 20))1

* Notes:

- Making small gains and progressing forward.  The paused front squat is close to my recent PR of 145kg, so I'm confident with adding a few more kilos in the coming weeks.  The clean recoveries were initially pretty damn terrible, but once I greased the groove, they moved fairly well.  Positioning definitely makes a movement easier or harder.

2016DEC28 (BRU3 D1.W1)

Ultra High Block Snatch Pull + Snatch + Overhead Squat:
20 x (1+1+1)2
40 x (1+1+1)4
50 x (1+1+1)3
55 x (1+1+1)3
60 x (1+1+1)10
65 x (1+1+1)1
70 x (1+1+1)1
75 x (1+1+1)1
80 x (1+1+1)1
85 x (1+1+1)1
90 x (1+M)1
95 x (1+1+1)1
100 x (1+1+M)1
100 x (1+1+1)1 = 103 * dmax
105 x (1+M)2

100kg Ultra High Block Snatch Pull + Snatch + Overhead Squat

Ultra High Block Snatch Pull + Snatch:
74 x (3+3)3 @ 70%

74kg x 3 Ultra High Block Snatch Pull + 3 Snatch

Ultra High Block Snatch Pull:
103 x 3
108 x 3
113 x (3)3

113kg x 3 Ultra High Block Snatch Pull

* Notes:

-  The ultra high blocks reveal some serious flaws in my lifting; specifically, the lack of sufficient and aggressive hip drive to propel the bar overhead, and a clear indication of my reliance of my arms to lift the weight overhead.  Over time, I will get better at this particular movement and I hope it will benefit my lifts from the floor.

2016DEC27 (BRU2 D6.W12)

Back Squat:
20 x (6)4
40 x 6
60 x 6
80 x 6
100 x 6
120 x 6
140 x 6
160 x (4)3 = 179 * dmax

160kg x 4 Back Squat

Paused Back Squat:
163 x (2)3 @ 90%

163kg x 2 Paused Back Squat

High Block Clean to Squat Jerk:
20 x bar work
44 x (1+1)4
49 x (1+1)2
59 x (1+1)2
69 x (1+1)2 x 11 @ 50% of 137.5

69kg High Block Clean to Squat Jerk x 2

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

* Notes:

- Final day of BRU2, time to prepare for BRU3.

2016DEC26 (BRU2 D5.W12)

Mid Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)2
45 x (3+3+3)2
65 x (3+3+3)1
85 x (3+3+3)1
105 x (3+3+3)1
125 x (3+3+3)1
127.5 x (3+3+3)1
130 x (3+3+3)1 = 141 * dmax

130kg x 3 Mid Block Clean Pull + 3 Clean + 3 Front Squat

Mid Block Clean Pull + Power Clean:
129 x (1+1)6 @ 90%

129kg Mid Block Clean Pull + Power Clean

Mid Block Clean Pull:
141 x 3
149 x 3
156 x 3

* Notes:

- Post Christmas workout, feeling like a blob of over-chewed bubble gum.  Disgusted in how heavy and sluggish I feel, but somehow managed to nail the goal weight of 130kg.  Thank heavens!

2016DEC25 (BRU2 D4B.W12)

Front Squat:
20 x (1@3cp + 2)3
41 x (1@3cp + 2)2
61 x (1@3cp + 2)1
81 x (1@3cp + 2)1
101 x (1@3cp + 2)1
121 x (1@3cp + 2)1
141 x (1@2cp + 2)1 = 153 * dmax

Clean Recovery:
140 x (1)6 @ 90% (139.5)

Reverse Hyper Leg Curl:
100 x 10
110 x 10
120 x 10
130 x 10

* Notes:

- Second half of yesterday's workout and it went better than I had expected, because I feel like a train ran over my head.  Head congestion along with nausea makes for a less than ideal night of rest.  This cold sucks.

2016DEC24 (BRU2 D4A.W12)

Mid Block Snatch Pull + Snatch + Overhead Squat:
20 x (1+1+1)3
42 x (1+1+1)3
52 x (1+1+1)2
62 x (1+1+1)10
72 x (1+1+1)2
82 x (1+1+1)1
92 x (1+1+1)1
102 x (1+1+1)1
112 x (1+1+1)1 = 115 * dmax
117 x (1+M)2
97 x (1+1+1)1
107 x (1+M)1
107 x (1+1+1)1
117 x (1+M)2
117 x (1+C)1

112kg Mid Block Snatch Pull + Snatch + Overhead Squat

Mid Block Snatch Pull + Power Snatch:
106 x (1+M)2 @ 90% (105.5)
106 x (1+1)1

106kg Mid Block Snatch Pull + Power Snatch

* Notes:

- Nightmare of a workout.  The cold has settled in and I feel like shit.  I should have took a day of rest as planned but decided to lift because tomorrow is Chirstmas.  I'm an idiot.  Not only did I shit away a perfectly good rest day, I botched it with a complete shit-storm of a workout.  Additionally, I didn't even attempt to do my requiste front squats for the day.  I'll try to get them done on Monday after I'm doing licking my wounds.

2016DEC23 (BRU2 D3.W12)

Back Squat:
20 x (6)2
50 x (6)2
70 x 6
90 x 6
110 x 6
130 x 6
150 x (6)3 = 177 * dmax

150kg x 6 Back Squat

Paused Back Squat:
162 x (2)3 @ 90%

162kg x 2 Paused Back Squat

Block Squat Jerk:
20 x bar work
50 x 2
70 x 2
90 x 2
100 x 1
110 x 1
120 x M
120 x 1
130 x M
140 x M
135 x M
137.5 x (M)2
137.5 x 1 = 141 * dmax

137.5kg Block Squat Jerk

Reverse Hyper (Roller) + Hanging Leg Raise:
((185 x 20) + (bw x 20))1
((190 x 20) + (bw x 20))1

* Notes:

- The squats went swimmingly, the squat jerks sucked but I managed to knock out 137.5kg.  I'm not sure how I did it because the catch was off, and I shifted significantly to the right to stablize the weight.  Miracles do happen.  A Christmas Miracle.  Additionally, I'm starting to feel the effects of "man-flu".  Getting stuffy, congested, and overall sluggish like I'm starting to fight off a cold.  Great.  Fuck!

2016DEC22 (BRU2 D2.W12)

High Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)2
42.5 x (3+3+3)2
62.5 x (3+3+3)1
82.5 x (3+3+3)1
102.5 x (3+3+3)1
122.5 x (3+3+3)1
125 x (3+3+3)1
127.5 x (3+3+3)1 = 138 * dmax

127.5kg x 3 High Block Clean Pull + 3 Clean + 3 Front Squat

High Block Clean Pull + Power Clean:
126 x (1+1)5 @ 90%

126kg High Block Clean Pull + Power Clean

High Block Clean Pull:
138 x 3
146 x 3
153 x (3)3

153kg x 3 High Block Clean Pull

Barbell Plyo Jump:
20 x (6)3

* Notes:

- Successfully made my goal weight of 127.5kg and it wasn't nearly as bad as I had imagined.  I'm hoping to get up to 135kg for a triple before the end of the month.

2016DEC21 (BRU2 D1B.W12)

Front Squat:
20 x bar work
58 x (1@3cp + 2)2
78 x (1@3cp + 2)1
98 x (1@3cp + 2)1
118 x (1@3cp + 2)1
138 x (1@2cp + 2)1 = 150

138kg x 1@2cp + 2 Front Squat

Clean Recovery:
137 x (2)2 @ 90%

137kg x 2 Clean Recovery

Reverse Hyper Leg Curl:
70 x 10
80 x 10
90 x 10

* Notes:

- A very quick workout to settle yesterday's lack of front squats.  The clean recoveries were a new addition to spice things up -- brutal!

2016DEC20 (BRU2 D1A.W12)

High Block Snatch Pull + Snatch + Overhead Squat:
20 x (1+1+1)2
41 x (1+1+1)4
51 x (1+1+1)2
61 x (1+1+1)10
71 x (1+1+1)1
81 x (1+1+1)1
91 x (1+1+1)1
101 x (1+1+1)1
111 x (1+1+1)1 = 114 * dmax
116 x (1+M)2
101 x (1+1+1)1
111 x (1+1+1)1
116 x (1+M)1
116 x (1+1+1)1 = 119 * dmax
121 x (1+M)1
121 x (1+C)2
109 x (1+1+1)2 @ 90%

116kg High Block Snatch Pull + Snatch + Overhead Squat

High Block Snatch Pull:
119 x 2
126 x 2
134 x (2)2

134kg x 2 High Block Snatch Pull

* Notes:

- I should have made the 121kg snatch complex but I turned into a complete pussy towards the end of my workout.  I'll get it next time.  Also, I decided to not front squat today.  Instead, I'll do them tomorrow, separately.

2016DEC19 (BRU2 D6.W11) * DELOAD

Back Squat:
20 x (6)2
40 x (6)2
60 x 6
80 x 6
100 x 6
120 x 6
140 x 6
160 x (2)4 = 169 * dmax

160kg x 2 Back Squat

Paused Back Squat:
129 x (2)3 @ 75%

129kg x 2 Paused Back Squat

Mid Block Clean to Squat Jerk:
20 x bar work
40 x (1+1)4
50 x (1+1)2
63 x (1+1)2
73 x (1+1)2 x 10 @ 55%
78 x (1+1)2

73kg x 2 Mid Block Clean to Squat Jerk

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

* Notes:

- Slightly sluggish today with the mid block clean to squat jerk complex.  The back squats went fairly well, topping off at 160kg for doubles.  I need to work on getting faster under the bar and immediately establishing rock-solid stability in my shoulders and trunk.  73kg wasn't easy and I'm sure the heavy clean complex from yesterday had a huge influence on it.

2016DEC18 (BRU2 D5.W11) * DELOAD

Mid Block Clean Pull + Clean + Front Squat:

20 x (3+3+3)2

40 x (3+3+3)1

60 x (3+3+3)2

80 x (3+3+3)2

100 x (2+2+2)1

120 x (2+2+2)1

140 x (1+1+1)1

142.5 x (1+1+1)1

145 x (1+1+1)1 = 149 * dmax

145kg Mid Block Clean Pull + Clean + Front Squat

Mid Block Clean Pull + Power Clean:

114 x (2+2)3 @ 75%

114kg x 2 Mid Block Clean Pull + 2 Power Clean

Mid Block Clean Pull:

149 x 3

154 x 3

159 x 3

159kg x 3 Mid Block Clean Pull

Box Jump:

36" x (5)2

* Notes:

- I successfully made my goal weight of 145kg for the clean complex.  Now it's time to drop the weight down to 125-127.5kg and start knocking out triples again.  Hopefully, the decrease in weight but uptick in volume with provide sufficient momentum to make bigger gains in the coming months.  I'm looking to get up to 155kg.

2016DEC17 (REST) * DELOAD

Rest:

Rogue 25kg Powerlifting IWF Competition Plate

- Taking a day off to enjoy a day of rest and carbnite.  I'll attack the weights again tomorrow.

2016DEC16 (BRU2 D4.W11) * DELOAD

Mid Block Snatch Pull + Snatch + Overhead Squat:
20 x (1+1+1)3
40 x (1+1+1)3
50 x (1+1+1)2
60 x (1+1+1)10 @ 50%
70 x (1+1+1)1
80 x (1+1+1)1
90 x (1+1+1)1
100 x (1+1+1)1
110 x (1+1+1)1
120 x (1+M)1
120 x (1+1+1)1 = 123 * dmax

120kg Mid Block Snatch Pull + Snatch + Overhead Squat

Mid Block Snatch Pull + Power Snatch:
95 x (2+2)3 @ 75% (94.5)

95kg x 2 Mid Block Snatch Pull + 2 Power Snatch

Front Squat:
20 x (1@3cp + 2)1
45 x (1@3cp + 2)1
65 x (1@3cp + 2)1
85 x (1@3cp + 2)1
105 x (1@3cp + 2)1
125 x (1@3cp + 2)1
145 x (1@3cp + 2)1 = 158 * dmax
121 x (1@3cp + 2)2 @ 75% (120.5)

145kg x 1@3cp + 2 Front Squat

* Notes:

- A pretty fucking impressive day to nail a 120kg snatch complex after all the previous warm-up/work sets.  Very happy today, not to mention, nailing the 145kg front squat goal.  Happy Happy Happy!

2016DEC15 (BRU2 D3.W11) * DELOAD

Back Squat:
20 x (6)3
50 x (6)2
70 x 6
90 x 6
110 x 6
130 x 6
150 x (4)4 = 168 * dmax

150kg x 4 Back Squat

Paused Back Squat:
128 x (2)3 @ 75%

Block Squat Jerk:
20 x bar work
40 x (1)4
50 x (1)2
60 x (1)2
70 x (1)2
80 x (1)2
90 x 1
100 x 1
110 x 1
120 x 1
132.5 x M
132.5 x 1 = 135 * dmax
104 x (2)3 @ 75% (103.5)

132.5kg Block Squat Jerk

* Notes:

- It's fucking cold as hell in the garage.  38 degrees makes warming up a pain in the ass, or should I say, a pain in the joints?

2016DEC14 (BRU2 D2.W11) * DELOAD

High Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)3
57.5 x (3+3+3)2
77.5 x (3+3+3)2
97.5 x (2+2+2)1
117.5 x (2+2+2)1
137.5 x (1+1+1)1
140 x (1+1+1)1
142.5 x (1+1+1)1 = 146 * dmax

142.5kg High Block Clean Pull + Clean + Front Squat

High Block Clean Pull + Power Clean:
112 x (2+2)4 @ 75% (111.5)

112kg x 2 High Block Clean Pull + 2 Power Clean

High Block Clean Pull:
146 x 3
151 x 3
156 x 3

156kg x 3 High Block Clean Pull

Box Jump:
36" x (3)2
42" x (M)2
42" x (1)14

* Notes:

- Made it to 142.5kg today with the clean complex.  I don't forsee 145kg being much trouble in the next couple of days.  Plus, I'm getting anxious to drop back down to 127.5kg for triples to ramp up for another cycle.

2016DEC13 (BRU2 D1.W11) * DELOAD

Snatch:

20 x bar work
41 x (1)10
51 x (1)2
61 x (1)2
71 x (1)2
81 x (1)2
91 x 1
101 x 1 = 104 * dmax 1
111 x (M)2
91 x 1
101 x 1
111 x M
111 x 1 = 114 * dmax 2
121 x (M)2
101 x 1
110 x 1
121 x 1 = 124 * dmax 3
121.5 x (M)2

121kg Snatch

Power Snatch:
95 x (3)3 @ 75%

95kg x 3 Power Snatch

Snatch Pull:
124 x 3
129 x 3
134 x 3

134kg x 3 Snatch Pull

Front Squat:
20 x (1@3cp + 2)1
42.5 x (1@3cp + 2)1
62.5 x (1@3cp + 2)1
82.5 x (1@3cp + 2)1
102.5 x (1@3cp + 2)1
122.5 x (1@3cp + 2)1
142.5 x (1@2cp + 2)1 = 154 * dmax
117.5 x (1@3cp + 2)2 @ 75%

142.5kg x 1@2cp + 2 Front Squat

* Notes:

- Front squats were tough as hell today, but it might have something to do with the fact that I had just inhaled 1/2 pound of smoked salmon, cheese, nuts, seeds, and a couple cans of seltzer before hitting the weights.  Talk about a full belly.

2016DEC12 (BRU2 D6.W10)

Back Squat:
20 x (6)2
40 x (6)2
60 x 6
80 x 6
100 x 6
120 x 6
140 x (6)4 = 165 * dmax

140kg x 6 Back Squat

Paused Back Squat:
143 x (2)3 @ 85% (142.5)

143kg x 2 Paused Back Squat

High Block Clean to Squat Jerk:
20 x bar work
40 x (1+1)3
50 x (1+1)2
60 x (1+1)1
65 x (1+1)2 x 10
70 x (1+1)2

65kg High Block Clean to Squat Jerk

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

* Notes:

- I decided to keep the squat jerks relatively light (at 50%) to help my shoulders recouperate and prepare for tomorrow's snatch session, while concentrating on technique and speed.  Hopefully, it will pay off in the long run.

2016DEC11 (BRU2 D5.W10)

Mid Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)3
55 x (3+3+3)2
75 x (3+3+3)1
95 x (2+2+2)1
115 x (2+2+2)1
135 x (1+1+1)1
137.5 x (1+1+1)1
140 x (1+1+1)1 = 147 * dmax

140kg Mid Block Clean Pull + Clean + Front Squat

Mid Block Clean Pull + Power Clean:
127 x (2+2)4 @ 85%

127kg x 2 Mid Block Clean Pull + 2 Power Clean

Mid Block Clean Pull:
155 x 4
159 x 4
162 x (4)2

162kg x 4 Mid Block Clean Pull

Box Jump:
36" x 3/4/5/4/3
42" x 3

* Notes:

- Not a bad day.  The additional reps and sets at the lower weights definitely helped with providing an ample warm-up and priming myself for the heavier weights, which weren't too bad.  I'm hopeful for the next couple of workouts to max out at 145kg.

2016DEC10 (REST)

Rest:

142.5kg of Uesaka Atlanta Series Bumpers and Change

- Carbnite, need I say more.  Time to let my inner fat kid express himself.

2016DEC09 (BRU2 D4.W10)

Mid Block Snatch:
20 x bar work
40 x (1)5
50 x (1)3
60 x (1)2
70 x (1)2
80.5 x (1)2
90.5 x (1)2
100.5 x 1
110.5 x (M)2
110.5 x 1
120.5 x (M)3
100.5 x (M)2
110.5 x M
110.5 x 1
120.5 x (M)10
120.5 x 1 = 123 * dmax

120.5kg Mid Block Snatch

Mid Block Power Snatch:
107 x (1)3 @ 85% (106.5)
107 x M
107 x 1

107kg Mid Block Power Snatch

Mid Block Snatch Pull:
120.5 x 4
128 x 4
135.5 x 4

135.5kg Mid Block Snatch Pull

Front Squat:
20 x (1@3cp + 2)1
40 x (1@3cp + 2)1
60 x (1@3cp + 2)1
80 x (1@3cp + 2)1
100 x (1@3cp + 2)1
120 x (1@3cp + 2)1
140 x (1@3cp + 2)1 = 152 * dmax
131 x (1@3cp + 2)3 @ 85%

* Notes:

- It only took 10 missed attempts at 120.5kg to make a successful lift.  I suck at the snatch.  At least my front squat is getting better.  Piss.

2016DEC08 (BRU2 D3.W10)

Back Squat:
20 x (6)2
50 x (6)2
70 x 6
90 x 5
110 x 4
130 x 3
150 x (2)5 = 159 * dmax

150kg x 2 Back Squat

Paused Back Squat:
137 x (2)3 @ 85%

Block Squat Jerk:
20 x (3)2
50 x (3)2
70 x 3
80 x 3
90 x (1)2
100 x 1
110 x 1
120 x 1
125 x M
125 x 1
130 x M
130 x 1 = 133 * dmax
115 x M/1 @ 85%
115 x 2
115 x 1/M
115 x 1/M
115 x M
115 x 2

130kg Block Squat Jerk

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

* Notes:

- Another workout done, and a zillion more to go.  Today turned out fairly well with a top weight of 130kg in the squat jerk.  With the successful lift, I'm optimistic to reach 140kg soon.

2016DEC07 (BRU2 D2.W10)

High Block Clean Pull + Clean + Front Squat:
20 x (1+1+1)2
52.5 x (1+1+1)2
72.5 x (1+1+1)2
92.5 x (1+1+1)1
112.5 x (1+1+1)1
132.5 x (1+1+1)1
135 x (1+1+1)1
137.5 x (1+1+1)1 = 141

137.5kg High Block Clean Pull + Clean + Front Squat

High Block Clean Pull + Power Clean:
122 x (2+2)4 @ 85%

122kg x 2 High Block Clean Pull + 2 Power Clean

High Block Clean Pull:
141 x 4
148 x 4
156 x (4)2

156kg x 4 High Block Clean Pull

Clean Grip Barbell Plyo Jump:
20 x (6)2
30 x 6
40 x 6

* Notes:

- Today was an eye-opener.  I need to do a lot more warm-up sets prior to making attempts above 130kg.

2016DEC06 (BRU2 D1.W10)

Snatch:
20 x bar work
40 x (1)6
50 x (1)3
60 x (1)2
70 x (1)2
80 x 1
90 x 1
100 x 1
110 x 1
120 x 1 = 123 * dmax
125 x (C)2
105 x 1
115 x 1
122.5 x M
122.5 x C

120kg Snatch

Power Snatch:
107 x M
107 x (1)4 @ 85% (106.5)

107kg Power Snatch

Snatch Pull:
130 x 3
134 x 3
138 x 3

138kg x 3 Snatch Pull

Front Squat:
20 x (1@3cp + 2)2
57.5 x (1@3cp + 2)1
77.5 x (1@3cp + 2)1
97.5 x (1@3cp + 2)1
117.5 x (1@3cp + 2)1
137.5 x (1@3cp + 2)1 = 149 * dmax
129 x (1@3cp + 2)3 @ 85%

* Notes:

- A very productive day on the platform and squat rack.  Zero missed lifts up to 120kg; however, 125kg and 122.5kg were a serious mind trip.  Plenty of height on the bar but not enough conviction to drop under.  This needs to be addressed and corrected.  My mental game is weak.

2016DEC05 (BRU2 D6.W9)

Back Squat:
20 x (6)3
40 x (6)2
60 x (6)2
80 x 6
100 x 6
120 x 6
140 x (4)5 = 156 * dmax

140kg x 4 Back Squat

Paused Back Squat:
127 x (2)3 @ 80%

Block Squat Jerk:
20 x (3)3
40 x (3)2
60 x 3
80 x 2
100 x 1
110 x 1
120 x 1 = 123 * dmax
125 x (M)3
101 x (2)3 @ 80% (100.5)

120kg Block Squat Jerk

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 20) + (bw x 20))1
((190 x 20) + (bw x 20))1
((200 x 20) + (bw x 20))1

* Notes:

- Nothing exceptional to report today with regards to the back squats.  I did successfully squat jerk 120kg; yet,  125kg was out of reach -- probably due to a lack of mobility in my shoulders and upper back.  Regardless, today was fun -- something I haven't experienced much lately with my training program, so I had to relish in the moment and remind myself that this is only a hobby and to enjoy the full process of training -- both the ups and the downs.

2016DEC04 (BRU2 D5.W9)

Mid Block Clean Pull + Clean + Front Squat:
20 x (2+2+2)2
50 x (2+2+2)2
70 x (2+2+2)1
90 x (2+2+2)1
110 x (2+2+2)1
130 x (2+2+2)1
132.5 x (2+2+2)1
135 x (2+2+2)1 = 143 * dmax

135kg x 2 Mid Block Clean Pull + 2 Clean + 2 Front Squat

Mid Block Clean Pull + Power Clean:
117 x (2+2)6 @ 80% (116.5)

117kg x 2 Mid Block Clean Pull + 2 Power Clean

Mid Block Clean Pull:
145 x 4
150 x 4
153 x 4

153kg x 4 Mid Block Clean Pull

Box Jump:
36" x 3
42" x (1)10

* Notes:

- I reached my clean complex goal of 135kg.  It wasn't as terrible as I had anticipated, so I'm optimistic about lifting even more in the coming weeks.  Time to recoupe, rest, and eat!

2016DEC03 (REST)

Rest:

15kg Uesaka Competition Bar

- I took a day off to help Covert Barbell, located in Louisville, as a judge for their first annual winter weightlifting open -- fun times.

2016DEC02 (BRU2 D4.W9)

Mid Block Snatch:
20 x bar work
40 x (3)3
50 x (1)5
60 x (1)2
70 x (1)2
80 x (1)2
90 x (1)2
100 x (1)2
110 x 1
115 x 1 = 118 * dmax 1
120 x (M)2
100 x 1
110 x M
110 x 1
116 x (M)3
110 x M
110 x 1
116 x M
116 x 1 = 119 * dmax 2
120 x M
120 x C
120 x (M)11
120 x 1 = 123 * dmax 3
120 x M

120kg Mid Block Snatch

Mid Block Power Snatch:
101 x (1)6 @ 80% (100.5)

101kg Mid Block Power Snatch

Mid Block Snatch Pull:
130 x (4)3

130kg x 4 Mid Block Snatch Pull

Front Squat:
20 x (1@3cp + 2)1
55 x (1@3cp + 2)1
75 x (1@3cp + 2)1
95 x (1@3cp + 2)1
115 x (1@3cp + 2)1
135 x (1@3cp + 2)1 = 147 * dmax
120 x (1@3cp + 2)3 @ 80% (119.5)

135kg x 1@3cp Front Squat + 2 Front Squat

* Notes:

-  An abomination best describes today's snatch workout; however, I preservered and overcame a huge obstacle/milestone at 120kg.  Losing weight has definitely changed the leverages and subsequently the bar path of my lifts and it definitely showed with today's snatches.  I'm still learning.

2016DEC01 (BRU2 D3.W9)

Back Squat:
20 x (6)2
50 x 6
70 x 6
90 x 6
110 x 6
130 x (6)5 = 153 * dmax
125 x (2)3 @ 80%

130kg x 6 Back Squat

Block Split Jerk:
20 x (6)2
50 x 3
70 x 3
90 x 3
110 x 3
130 x M/M/1/1/1 = 133 * dmax
115 x (2)3 @ 80%

130kg Block Split Jerk

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

* Notes:

- Block split jerks -- suck.  I'm going to revert back to push or power jerks because my foot work has turned to complete hell.  Maybe squat jerks?

2016NOV30 (BRU2 D2.W9)

High Block Clean Pull + Clean + Front Squat:
20 x (2+2+2)2
47.5 x (2+2+2)2
67.5 x (2+2+2)1
87.5 x (2+2+2)1
107.5 x (2+2+2)1
127.5 x (2+2+2)1
130 x (2+2+2)1
132.5 x (2+2+2)1 = 139 * dmax

132.5kg x 2 High Block Clean Pull + 2 Clean + 2 Front Squat

High Block Clean Pull + Power Clean:
113 x (2+2)6 @ 80%

113kg x 2 High Block Clean Pull + 2 Power Clean

High Block Clean Pull:
142.5 x (4)3

142.5kg x 4 High Block Clean Pull

Box Jump:
36" x (3)2
39" x 3
40.5" x 3
42" x (3)2
43.5" x 3
45" x 1
45.5" x 1

* Notes:

- As the weights get heavier the mental demands increase exponentially.  132.5kg was a gut check; however, it wasn't as difficult as I had anticipated.  I was surprised, but having a "can-do" attitude coupled with aggressiveness paid off well.  I just need to do the same with the upcoming 135kg, before dropping to singles.

2016NOV29 (BRU2 D1.W9)

Low Block Snatch Pull + Snatch:
20 x bar work
40 x (1+1)3
50 x (1+1)2
60 x (1+1)2
70 x (1+1)2
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1
110 x (1+M)1
110 x (1+1)1 = 113 * dmax

110kg Low Block Snatch Pull + Snatch

Low Block Snatch:
120 x (M)2
100 x M
100 x 1
107.5 x M
107.5 x 1 = 110 * dmax 1
115 x (M)3
120 x M
100 x 1
105 x M
105 x 1
110 x 1
115 x (M)4
115 x 1 = 118 * dmax 2
120 x (M)3
120 x C

115kg Low Block Snatch

Low Block Power Snatch:
97 x 1/M/1 @ 80% (96.5)

97kg Low Block Power Snatch

Front Squat:
20 x bar work
52.5 x (1@3cp + 2)1
72.5 x (1@3cp + 2)1
92.5 x (1@3cp + 2)1
112.5 x (1@3cp + 2)1
132.5 x (1@3cp + 2)1 = 143 * dmax
117 x (1@3cp + 2)3 @ 80% (116.5)

* Notes:

- Today sucked so bad that I'm ashamed of myself.  I can't believe how horrible today's training session went.  I'm an embarrassment.

2016NOV28 (BRU2 D6.W8)

Back Squat:
20 x (6)2
40 x (6)2
60 x 6
80 x 6
100 x 6
120 x 5
140 x 4
160 x (2)3 = 169 * dmax
146 x (2)3 @ 85% (145.5)

160kg x 2 Back Squat

Rack Split Jerk:
20 x bar work
40 x (3)2
60 x 3
80 x 3
100 x 3
120 x 3
125 x 2/M/1
130 x 1/M/1/1 = 133 * dmax
115 x (2)3 @ 85%

130kg Rack Split Jerk

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

* Notes:

-  Squats felt rather heavy today, but I managed to knock out the prescribed sets and reps at 160kg.  Maybe, I did too much for a warm up leading to 160kg, or I'm just a giant pussy?  Probably the latter. Thankfully, the weight will drop as I start another 4 week cycle; however, the reps will increase -- booooo!

2016NOV27 (BRU2 D5.W8)

Mid Block Clean Pull + Clean + Front Squat:
20 x bar work
45 x (2+2+2)2
65 x (2+2+2)1
85 x (2+2+2)1
105 x (2+2+2)1
125 x (2+2+2)1
127.5 x (2+2+2)1
130 x (2+2+2)1 = 137 * dmax

130kg x 2 Mid Block Clean Pull + 2 Clean + 2 Front Squat

Mid Block Clean Pull + Power Clean:
119 x (2+2)5 @ 85% (118.5)

119kg x 2 Mid Block Clean Pull + 2 Power Clean

Mid Block Clean Pull:
145 x (3)3

145kg x 3 Mid Block Clean Pull

Box Jump:
24" x 3
36" x 3
42" x 5
43.5 x 4
45 x 3

* Notes:

- The workout today wasn't half bad.  I was slightly winded when I first started but after a few sets, the reps seemed to get easier.  At least, that's what I'm telling myself, because 125kg, 127.5kg, and 130kg wasn't overly taxing or challenging.  This is a very good sign for bigger weights to come.  I just need to trust in the process and my programming, by chipping away, one day at a time.

2016NOV26 (REST)

Rest:

Hubless 10kg and 20kg used Uesaka Atlanta Series Bumpers

- Travel day back to Kentucky.  I left at 0330 this morning so lifting is definitely out of the question, but I'm excited to get back home so I can ratchet down my diet, training, sleep and recovery.

- Additionally, I had a brain fart and completely forgot to do my front squats after yesterday's snatch session.  I was so focused on removing the hubs from the Uesaka bumpers and packing up the van for the trip back to Kentucky that I went blank and forgot my front squats.  I'm a weightlifting sinner!

2016NOV25 (BRU2 D4.W8)

Snatch:
20 x bar work
40 x (3)2
53.5 x 2
63.5 x 2
73.5 x 1
83.5 x 1
93.5 x 1
103.5 x M
103.5 x 1
110.5 x M
110.5 x 1 = 113 * dmax 1
114 x (M)3
94 x 1
101.5 x 1
108 x 1
115.5 x (M)2
115.5 x 1 = 118 * dmax 2
120 x C

115.5kg Snatch

Power Snatch:
102.5 x (1)6 @ 85%

102.5kg Power Snatch

Snatch Pull:
130.5 x (2)3

130.5kg x 2 Snatch Pull

* Notes:

- My whole body is stiff as a board thanks to traveling and sleeping in a different bed; plus, sitting on my ass constantly in shitty furniture.  My low back is completely smoked and I'm thrilled to have made anything over 100kg today.  Hopefully, once I get back home, I can get these numbers back up into the 120kgs.

2016NOV24 (BRU2 D3.W8)

Back Squat:

20 x (6)3
50 x (6)2
70 x 6
90 x 6
110 x 5
130 x 5
150 x (4)3 = 168 * dmax
145 x (2)3 @ 85%

150kg x 4 Back Squat

Press:
20 x 5
40 x 5
50 x 5
60 x 4
70 x 3 = 76 * dmax
80 x M
66.5 x (2)3 @ 85%

Good Morning:
20 x 6
30 x 6
40 x 6

* Notes:

- Traveling and lifting doesn't marry up well; however, I still (somehow) managed to get my squats done with extremely tight legs and hips.  I'm slowly making my way closer to 160kg.  Happy Thanksgiving!

2016NOV23 (REST)

Rest:

10kg and 20kg Uesaka Atlanta Series Center Hubs

- Travel day to Illinois to spend Thanksgiving with family and friends.

2016NOV22 (BRU2 D2.W8)

High Block Clean Pull + Clean + Front Squat:
20 x (2+2+2)2
42.5 x (2+2+2)2
62.5 x (2+2+2)1
82.5 x (2+2+2)1
102.5 x (2+2+2)1
122.5 x (2+2+2)1
125 x (2+2+2)1
127.5 x (2+2+2)1 = 134 * dmax

127.5kg x 2 High Block Clean Pull + 2 Clean + 2 Front Squat

High Block Clean Pull + Power Clean:
116 x (2+2)4 @ 85%

116kg x 2 High Block Clean Pull + 2 Power Clean

High Block Clean Pull:
142.5 x (3)2

142.5kg x 3 High Block Clean Pull

Box Jump:
24" x 3
36" x 3
42" x (3)2
42" x (5)2

* Notes:

- Dropping a rep from each phase of the clean complex makes a huge difference.  Thankfully, 127.5kg didn't feel quite as heavy as 120kg with triples throughout.

2016NOV21 (BRU2 D1.W8)

High Block Snatch:
20 x bar work
40 x (3)2
43 x 3
53 x 3
63 x 3
73 x 3
83 x (1)2
93 x 1
103 x 1 = 106 * dmax
113 x M
113 x (C)2
93 x 1
100.5 x 1 = 103
108 x (M)3
88 x 1
93 x 1
98 x (M)3
92 x (1)6 @ 85%

103kg High Block Snatch

High Block Snatch Pull:
103 x (3)2

103kg x High Block Snatch Pull

Front Squat:
20 x 6
20 x (1@3cp + 2)1
47.5 x (1@3cp + 2)1
67.5 x (1@3cp + 2)1
87.5 x (1@3cp + 2)1
107.5 x (1@3cp + 2)1
127.5 x (1@3cp + 2)1 = 138 * dmax
120 x (1@3cp + 2)3 @ 85% (119.5)

Reverse Hyper (Strap):
(180 x 18)3

* Notes:

- Physically abused from yesterday's training session with Mohammed Ehab.  My body felt like complete hell.  All the barbell complexes, along with the extreme stretching made me feel like I was trying to snatch from a vat of molasses.  Additionally, trying to implement the "new" technique acquired didn't pan well with a beat up body.  There were things that I wanted to do, but my body refused.  I guess, I'll just have to save it for another day.

92kg High Block Snatch

2016NOV20 (REST) * DELOAD

Rest:

- Spent the afternoon at Steven D Holt's Strength and Conditioning in Cincinnati, Ohio for the opportunity to train with Mohammed Ehab, Bronze Medal Olympian from the 2016 Rio Olympic Games.

2016NOV19 (BRU2 D6.W7) * DELOAD

Back Squat:
20 x bar work
40 x (1@1cp + 3)2
60 x (1@1cp + 5)1
80 x (1@1cp + 5)1
100 x (1@1cp + 5)1
120 x (1@1cp + 5)1
140 x (1@1cp + 5)3 = 165 * dmax
118 x (1@1cp + 1)3 @ 70%
168 x 60s Walk Out

140kg x 1@1cp + 5 Back Squat

Push Press:
20 x bar work
40 x 3
60 x 3
80 x 3
90 x 3
100 x 3
110 x 3 = 119 * dmax
86 x (2)3 @ 70% (85.5)

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 16) + (bw x 16))2

* Notes:

- Last day of deload and I spiced it up with starting each set of back squats with a momentary pause.  It felt okay, and I managed to complete all the prescribed sets without much issue.

2016NOV18 (BRU2 D5.W7) * DELOAD

Clean Pull + Clean + Front Squat:
20 x (3+3+3)1
40 x (3+3+3)1
60 x (3+3+3)1
80 x (3+3+3)1
100 x (3+3+3)1
120 x (3+3+3)1
122.5 x (3+3+3)1
125 x (3+3+3)1 = 136 * dmax

125kg x 3 Clean Pull + 3 Clean + 3 Front Squat

Clean Pull + Power Clean:
97 x (3+3)3 @ 70%

97kg x 3 Clean Pull + 3 Power Clean

Clean Pull:
125 x (3)2

125kg x 3 Clean Pull

* Notes:

- Absolutely brutal clean complex today.  125kg felt like a metric ton.  I'm elated to have successfully made all my prescribed weights today.

2016NOV17 (BRU2 D4.W7) * DELOAD

Ultra High Block Snatch:
20 x bar work
40 x (1)5
50 x (1)2
63 x (1)2
73 x (1)2

Snatch:
73 x (1)2
83 x 1
93 x 1
103 x 1 = 106 * dmax 1
113 (M)2
93 x M
93 x 1
103 x 1
113 x 1 = 116 * dmax 2
120 x (M)2
103 x 1
113 x (M)2
113 x 1
123 x (M)2
123 x 1 = 126 * dmax 3
125 x (M)7

123kg Snatch

Power Snatch:
91 x (3)3 @ 70%

91kg x 3 Power Snatch

Snatch Pull:
123 x (3)2

123 x 3 Snatch Pull

Front Squat:
20 x (1@3cp + 2)1
45 x (1@3cp + 2)1
65 x (1@3cp + 2)1
85 x (1@3cp + 2)1
105 x (1@3cp + 2)1
125 x (1@3cp + 2)1 = 136 * dmax
97 x (1@3cp + 2)3 @ 70%

Reverse Hyper (Strap):
(180 x 16)2

* Notes:

- I fucking suck at this shit.  Enough said.  Piss!

2016NOV16 (BRU2 D3.W7) * DELOAD

Back Squat:
20 x (6)2
50 x (6)2
70 x 6
90 x 6
110 x 6
130 x 6
150 x (1@2cp + 1)4 = 159 * dmax
114 x (1@2cp + 1)3 @ 70% (113.5)
164 x 60s Walk Out

150kg x 1@2cp + 1

Press:
20 x 5
40 x 5
50 x 5
60 x 4
70 x 3
80 x 1 = 82 * dmax
60 x (2)3 @ 70% (59.5)

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 16) + (bw x 16))2

* Notes:

- Nothing exceptional to write about.  Progress is slow but still moving forward to higher weights so I can't complain.  A few more weeks and I should find myself under 160-170kg.

2016NOV15 (BRU2 D2.W7) * DELOAD

Low Block Clean Pull + Clean + Front Squat:
20 x bar work
40 x (3+3+3)2
57.5 x (3+3+3)1
77.5 x (3+3+3)1
97.5 x (3+3+3)1
117.5 x (3+3+3)1
120 x (3+3+3)1
122.5 x (3+3+3)1 = 132 * dmax

122.5kg x 3 Low Block Clean Pull + 3 Clean + 3 Front Squat

Low Block Clean Pull + Power Clean:
95 x (3+3)3 @ 70% (94.5)

95kg x 3 Low Block Clean Pull + 3 Power Clean

Low Block Clean Pull:
122.5 x (3)2

122.5kg x 3 Low Block Clean Pull

* Notes:

- A very quick and dirty workout that nearly put me on my ass.  The clean complex at 122.5kg was a killer, but I somehow managed to survive.  I'd like to eventually do this complex at 130kg, or more.  One can dream.

2016NOV14 (BRU2 D1.W7) * DELOAD

Low Block Snatch:
20 x bar work
43 x (3)3
53 x (2)2
63 x (2)2
73 x 2
83 x 1
93 x 1
103 x 1
113 x 1 = 116 * dmax 1
123 x (M)3
103 x 1
113 x 1
123 x 1 = 126 * dmax 2
124 x (M)3
114 x 1
124 x (M)6
124 x 1 = 127 * dmax 3

124kg Low Block Snatch

Low Block Power Snatch:
91 x (3)3 @ 70%

91kg x 3 Low Block Power Snatch

Low Block Snatch Pull:
124 x (3)2

124kg x 3 Low Block Snatch Pull

Front Squat:
20 x (1@3cp + 2)1
42.5 x (1@3cp + 2)1
62.5 x (1@3cp + 2)1
82.5 x (1@3cp + 2)1
102.5 x (1@3cp + 2)1
122.5 x (1@3cp + 2)1 = 132 * dmax

Box Jump:
36" x 3
37.5" x 3
37.75" x 3
38" x 2
38.5" x 1
40.25" x 1
43" x 1
44.25" x 1
45" x 1
45.5" x 1
45.5" x 3

45.5" x 3 Box Jump

* Notes:

-  Slow and sluggish compared to my last snatch workout from the mid blocks.  There just wasn't enough snap and aggressiveness, coupled with an inability to coordinate my timing, which made today a very frustrating day.  Regardless, I managed to successfully snatch 124kg, albeit, at the expense of 6 failed attempts.

2016NOV13 (BRU2 D6.W6)

Press:
20 x 10
40 x (5)2
50 x 5
60 x 4
70 x 3 = 76 * dmax
82.5 x (M)2
63 x (3)3

Back Squat:
20 x (6)2
70 x 6
100 x 6
120 x 6
140 x (4)4 = 157 * dmax
127 x (2)3 @ 80%
177 x 30s Walk Out

140kg x 4 Back Squat

Reverse Hyper (Strap) + Plank:
((180 x 16) + (bw x 45s))3

* Notes:

- My press is pathetic.  I'm actually weaker today compared to Thursday when I could at least press 80kg for a single -- not today!  As for the back squats, they were a little bit of a challenge and I think a more thorough warm up may be in order for the next session, as the garage temperature is dropping into the 50's with the arrival of fall.  I suppose it's better than 90 degress and 100% humidity.

2016NOV12 (BRU2. D5.W6)

Mid Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)2
45 x (3+3+3)2
65 x (3+3+3)1
85 x (3+3+3)1
115 x (3+3+3)1
117.5 x (3+3+3)1
120 x (3+3+3)1 = 130 * dmax

120kg x 3 Mid Block Clean Pull + 3 Clean + 3 Front Squat

Mid Block Clean Pull + Power Clean:
106 x (3+3)5 @ 80%

106kg x 3 Mid Block Clean Pull + 3 Power Clean

Mid Block Clean Pull:
130 x (3)4

130kg x 3 Mid Block Clean Pull

Box Jump:
24" x 3
30" x 3
36" x 3
39" x 3
40" x 3
42" x 3
42.5" x 1
45" x 1

* Notes:

- Up an additional 2.5kg from my last clean complex, so overall happy with today's performance.  I'm looking forward to putting some more kilos on the bar, even though, the complexes suck!  In addition, the box jumps went fairly well with a top height of 45".  Now it's time to enjoy carbnite.

2016NOV11 (BRU2 D4.W6)

Mid Block Snatch:
20 x bar work
42.5 x (1)5
52.5 x (1)2
72.5 x (1)2
82.5 x 1
92.5 x 1
102.5 x 1
112.5 x M
112.5 x 1
122.5 x 1 = 125 * dmax
127.5 x (M)3
107.5 x 1
110 x 1
117.5 x 1
125 x (M)3
105 x M
105 x 1
112.5 x M
112.5 x 1
120 x M
120 x 1
125 x (M)2

122.5kg Mid Block Snatch

Mid Block Power Snatch:
102 x (1)6 @ 80%

102kg Mid Block Power Snatch

Mid Block Snatch Pull:
132.5 x (3)3

132.5kg x 3 Mid Block Snatch Pull

Front Squat:
20 x (1@3cp + 2)1
60 x (1@3cp + 2)1
80 x (1@3cp + 2)1
100 x (1@3cp + 2)1
120 x (1@3cp + 2)1 = 130
106 x (1@3cp + 2)3 @ 80%

* Notes:

- Not a bad day on the platform with a daily maximum of 122.5kg.  This should have been much higher in weight; however, I was being a complete dip-shit and couldn't coordinate the timing of the 3rd pull to receive the bar properly.  It's frustrating because I felt fast and aggressive in my 2nd pull.  I guess it will have to happen another day.

2016NOV10 (BRU2 D3.W6)

Press:
20 x (5)2
40 x 5
50 x 5
60 x 4
70 x 3
80 x 1 = 82 * dmax
67.5 x (3)3 @ 80%

Back Squat:
20 x (6)2
50 x (6)2
80 x 6
110 x 6
130 x (6)4 = 153 * dmax
180 x 60s Walk Out
125 x (2)3 @ 80% (124.5)

130kg x 6 Back Squat

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

* Notes:

- Switching the program around a little in an attempt to garner some strength development in my legs.  I know 130kg isn't much, but at this particular juncture it seems like a metric ton.

2016NOV09 (BRU2 D2.W6)

High Block Clean Pull + Clean + Front Squat:
20 x bar work
40 x (3+3+3)2
52.5 x (3+3+3)1
72.5 x (3+3+3)1
92.5 x (3+3+3)1
112.5 x (3+3+3)1
115 x (3+3+3)1
117.5 x (3+3+3)1 = 127 * dmax

117.5kg x 3 High Block Clean Pull + 3 Clean + 3 Front Squat

High Block Clean Pull + Power Clean:
104 x (3+3)5 @ 80% (103.5)

104kg x 3 High Block Clean Pull + 3 Power Clean

High Block Clean Pull:
127.5 x (3)4

127.5kg x 3 High Block Clean Pull

Box Jump:
36" x (3)2
38.5" x 3
40" x (3)5

40" x 3 Box Jump

* Notes:

- Trying something different with the cleans because everything I've done lately is complete shit.  Hopefully, it works.

2016NOV08 (BRU2 D1.W6)

Reverse Hyper (Strap):
(180 x 16)3

High Block Snatch:
20 x bar work
40 x (1)5
50 x (1)2
62.5 x (1)2
72.5 x (1)2
82.5 x (1)2
92.5 x 1 = 95 * dmax 1
102.5 x (M)2
82.5 x 1
92.5 x 1
102.5 x (M)2
82.5 x 1
92.5 x 1
102.5 x 1 = 105 * dmax 2
112.5 x (M)2
92.5 x 1
102.5 x 1
112.5 x 1 = 115 * dmax 3
120 x (M)2
120 x 1 = 123 * dmax 4
125 x C
125 x M
125 x C
101 x (2)6 @ 80% (100.5)

120kg High Block Snatch

High Block Snatch Pull:
130 x (2)4

130kg x 2 High Block Snatch Pull

Front Squat:
20 x bar work
57.5 x (1@3cp + 2)1
77.5 x (1@3cp + 2)1
97.5 x (1@3cp + 2)1
117.5 x (1@3cp + 2)1 = 120 * dmax
98 x (1@3cp + 2)3 @ 80%

* Notes:

- I completely forgot how to snatch off the high blocks.  Today was another suck day!

101kg x 2 High Block Snatch

2016NOV07 (BRU2 D6B.W5)

Back Squat:
20 x bar work
50 x (6)2
70 x 6
100 x 5
120 x 4
140 x (2)5 = 148 * dmax
190 x 30s Walk Out
113 x (2)3 @ 75%

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

Power Clean:
20 x bar work
50 x (1)5
70 x (1)2
90 x 1
110 x 1 = 113 * dmax
120 x C

110kg Power Clean

Press:
20 x bar work
40 x (5)4

* Notes:

- Another lackluster and completely deflating workout.

120kg Power Clean (Clark)

2016NOV06 (BRU2 D6A.W5)

Clean + Split Jerk:
20 x bar work
40 x (1+2)4
52.5 x (1+1)2
72.5 x (1+1)2
92.5 x (1+1)2
102.5 x (1+1)1
112.5 x (1+1)1
122.5 x (1+1)1 = 125 * dmax
132.5 x (1+M)1

122.5kg Clean + Split Jerk

* Notes:

- Horrible workout today!  Lately, I've been struggling with intensity and aggressiveness with my lifts, because I'm overly concerned about making too much noise and disrupting my neighbors when I drop the weights.  It's literally killing me mentally, which (in turn) is destroying my physical performance.  I'm hesitant to attack the heavier weights in apprehension of missing and ultimately dropping the weight and creating a loud earth shattering bang.  FUCK ME!

132.5kg Clean + Failed Split Jerk Attempt

2016NOV04 (BRU2 D5.W5)

Mid Block Snatch:
20 x bar work
42.5 x (3)3
72.5 x (2)3
82.5 x (1)3
92.5 x (1)2
102.5 x (1)2
112.5 x M
112.5 x 1 = 115 * dmax 1
122.5 x (M)3
102.5 x 1
112.5 x M
122.5 x (M)2
122.5 x 1 = 125 * dmax 2
125 x (C)2
96 x (3)3 @ 75%

122.5kg Mid Block Snatch

Mid Block Snatch Pull:
127.5  x (4)3

127.5kg Mid Block Snatch Pull

Front Squat:
20 x bar work
55 x (1@3cp + 2)1
75 x (1@3cp + 2)1
95 x (1@3cp + 2)1
115 x (1@3cp + 2)1 = 125 * dmax
96 x (1@3cp + 2)3 @ 75%

Box Jump:
36" x 3
38.5" x 3
41.25" x 3
43" x (3)3
36" x 3

43" x 3 Box Jump

* Notes:

- Struggled with the snatches today.  Everything either felt too far forward or my shoulders were super soft in the catch.  I suck!

96kg x 3 Mid Block Snatch

2016NOV03 (BRU2 D4.W5)

Clean Deadlift + High Hang Power Clean + Push Press:
20 x bar work
42.5 x (1+1+2)3
52.5 x (1+1+2)2
62.5 x (1+1+2)2
72.5 x (1+1+2)1
82.5 x (1+1+1)2
92.5 x (1+1+1)2
102.5 x (1+1+1)1 = 105 * dmax 1
112.5 x (1+1+M)2
92.5 x (1+1+1)2
102.5 x (1+1+1)2
110 x (1+1+1)1 = 113 * dmax 2
115 x (1+1+M)2 * dizzy
95 x (1+1+1)2
105 x (1+1+1)1
112.5 x (1+1+M)2
87 x (1+1+3)3 @ 75%

110kg Clean Deadlift + High Hang Power Clean + Push Press

Clean Pull + High Hang Clean Pull:
115 x (1+3)3

115kg Clean Pull + 4 High Hang Clean Pull

Back Squat:
20 x 6
70 x 6
110 x 4
130 x (4)5 = 145
180 x 40s Walk Out
111 x (2)3 @ 75%

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

* Notes:

- I'm weak as a baby chick.  Piss!

87kg Clean Deadlift + High Hang Power Clean + 3 Push Press

2016OCT02 (BRU2 D3.W5)

Power Snatch:
20 x bar work
40 x 3
42.5 x (3)2
52.5 x (3)2
62.5 x 2
72.5 x 2
82.5 x 1
92.5 x 1
102.5 x 1
112.5 x 1 = 115 * dmax
117.5 x C
97.5 x 1
105 x 1
110 x (M)2
90 x 1
100 x 1
110 x 1
115 x (M)2
89 x (3)3 @ 75% (88.5)

112.5kg Power Snatch

Snatch Pull:
117.5 x (4)3

117.5kg Snatch Pull

Front Squat:
20 x bar work
52.5 x (1@3cp + 2)1
72.5 x (1@3cp + 2)1
92.5 x (1@3cp + 2)1
112.5 x (1@3cp + 2)1 = 122 * dmax
93.5 x (1@3cp + 2)3 @ 75%

Box Jump:
36" x 3
37.5" x 3
38.75" x 3
40.5" x 3
41.5" x 3

* Notes:

- The suck-fest continues.

89kg x 3 Power Snatch

2016NOV01 (BRU2 D2.W5)

Mid Block Clean + Power Jerk:
20 x bar work
40 x (1+1)5
50 x (1+1)1
52.5 x (1+1)3
82.5 x (1+1)3
102.5 x (1+1)2
122.5 x (1+M)1
122.5 x (1+1)2
132.5 x (1+M)1
132.5 x (1+1)1 = 135 * dmax
140 x (1+M)2
104 x (1+1)6 @ 75% (103.5)

132.5kg Mid Block Clean + Power Jerk

Mid Block Clean Pull:
137.5 x (4)3

137.5kg x 4 Mid Block Clean Pull

Back Squat:
20 x 6
70 x 6
100 x 3
120 x (6)5
170 x 60s Walk Out
108 x (2)3 @ 75%

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

* Notes:

- The only good note for today was the fact that I cleaned 140kg from the mid blocks.  Otherwise, it was a complete shit-storm.

104kg Mid Block Clean + Power Jerk

2016OCT31 (BRU2 D1.W5)

Snatch Deadlift + High Hang Snatch:
40 x (1+3)1
42.5 x (1+3)2
52.5 x (1+3)2
62.5 x (1+2)2
72.5 x (1+2)2
82.5 x (1+1)2
92.5 x (1+1)2
102.5 x (1+1)2
112.5 x (1+1)1
122.5 x (1+1)1 = 125 * dmax
127.5 x (1+M)1 * clark
96 x (1+3)3 @ 75%

122.5kg Snatch Deadlift + High Hang Snatch

Snatch Pull + High Hang Snatch Pull:
127.5 x (1+3)3

127.5kg Snatch Pull + 3 High Hang Snatch Pull

Front Squat:
20 x bar work
50 x (1@3s Pause + 2)1
70 x (1@3s Pause + 2)1
90 x (1@3s Pause + 2)1
110 x (1@3s Pause + 2)1 = 119 * dmax
92 x (1@3s Pause + 2)3 @ 75% (91.5)

Box Jump:
36" x (3)5

* Notes:

- Not a bad day when you can add 5kg to your previous best.  Happy!

96kg Snatch Deadlift + 3 High Hang Snatch

2016OCT30 (REST)

Rest:

Cracked and flaking Uesaka 25kg Bumper

- Another day of rest.

2016OCT29 (REST)

Rest:

Uesaka 25kg Inner Hub

- Time to rest and prep for carbnite.

2016OCT28 (BRU2 D6.W4)

Power Clean + Power Jerk:
20 x bar work
40 x (1+3)3
70 x (1+1)2
90 x (1+1)2
110 x (1+1)2
120 x (1+1)2
130 x M * clark

Power Clean + Split Jerk:
130 x (1+1)1 = 133 * dmax 1
137.5 x (M)2 * clark
117.5 x (1+1)1
117.5 x (1+M)1
117.5 x (1+1)1
125 x (1+1)2
132.5 x (1+1)1 = 135 * dmax 2
132.5 x (1+M)1
132.5 x M
110 x (1+1)2 @ 80%
110 x (1+M)1
110 x (1+1)1

132.5kg Power Clean + Split Jerk

Clean Pull:
147.5 x (2)2

147.5kg x 2 Clean Pull

Back Squat:
20 x bar work
50 x (2)3
70 x (2)2
90 x (2)2
110 x (2)2
130 x 2
150 x (2)3

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 14) + (bw x 14))3

Box Jump:
30" x 3
36" x 3
38.5" x 3

* Notes:

- Very frustrating workout.  One clark after another.  My mind is not in the game at the moment and it needs to change.

110kg Power Clean + Split Jerk

2016OCT27 (BRU2 D5.W4)

Mid Block Power Snatch:
20 x bar work
40 x (3)3
50 x 2
70 x (2)2
80 x (1)2
90 x 1
100 x 1
107.5 x 1
112.5 x 1 = 115 * dmax
97.5 x M
97.5 x 1
107.5 x (M)2
87.5 x 1
97.5 x 1
105 x 1
110 x (M)2 * clark
94 x 1/2/3/3/2/1 @80%

112.5kg Mid Block Power Snatch

Mid Block Snatch Pull:
127.5 x (3)2

127.5kg x 3 Mid Block Snatch Pull

* Notes:

- What a horrible day it was on the platform.  I'm actually 2.5kg under my 115kg best, which happened over a month ago.  Progress has stalled and I'm a little frustrated and tired today.  Because of this, I decided to forego the back squats that were planned for the day, and do them tomorrow after I'm finished with my power cleans.  I'm getting lazy and weak as hell.

94kg Mid Block Power Snatch

2016OCT26 (BRU2 D4.W4)

Clean Deadlift + High Hang Clean + Split Jerk:
20 x bar work
40 x (1+1+1)5
50 x (1+1+1)3
80 x (1+1+1)3
100 x (1+1+1)2
120 x (1+1+1)2
130 x (1+1+1)1 = 133 * dmax
137.5 x (M)2 * clark
117.5 x M * clark
109 x (1+1+1)8 @ 80% (108.5)

130kg Clean Deadlift + High Hang Clean + Split Jerk

Clean Pull:
145 x (2)3

145kg x 2 Clean Pull

Clean Grip Bar Plyo Jump:
20 x (6)3

Good Morning:
20 x 6
40 x 6
60 x 6
80 x 2 * lbp

* Notes:

- I fucking hate the clean and jerk, because I suck dick at it.  Today was an abysmal demonstration of what a complete shit I am with the clean.  Why, for the life of me can't I clean 137.5kg -- a weight I use to handle with ease in the past is now my fucking nemesis.  Piss!

109kg Clean Deadlift + High Hang Clean + Split Jerk

2016OCT25 (BRU2 D3.W4)

Snatch:
20 x bar work
40 x (1)6
60 x (2)2
80 x (1)2
90 x 1
100 x 1
110 x 1 = 113 * dmax 1
120 x (M)2
100 x 1
110 x 1
120 x M
120 x 1 = 123 * dmax 2
125 x (M)2
105 x M
105 x 1
110 x 1
117.5 x M
117.5 x 1
122.5 x (M)3
101 x (M)2 @ 80% (100.5)
101 x (1)8 @ 80% (100.5)

120kg Snatch

Snatch Pull:
135 x (2)3

135kg x 2 Snatch Pull

Back Squat:
20 x 6
60 x 6
100 x 5
120 x 2
140 x (4)3
190 x 30c * Walk Out

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 14) + (bw x 14))3

* Notes:

- Not the most productive day on the platform.  Higher weights above 120kg wasn't happening, and that's frustrating considering the deload went fairly well, so successfully lifting higher weights should (in theory) happen, but it's not.  Hopefully, things will turn around in the next couple days before I start the next 4 week cycle.

101kg Snatch