2016MAR31 (RMT D1B.W11) * DELOAD

Back Squat:
20 x bar work
50 x 5
70 x 5
90 x 5
110 x 4
130 x 4
150 x (3)5
160 x 3 * test

150kg x 3 Back Squat

Press:
20 x (6)2
40 x 5
50 x 4
60 x (3)3

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

DB Cuban Curl:
6# x (20)2

* Notes:

- A very quick and relatively easy "deload" squat workout.  The presses went surprisingly well too.

160kg x 3 Back Squat

2016MAR30 (RMT D1A.W11) * DELOAD

Power Snatch:
20 x bar work
40 x (1+1)4 * muscle snatch + ohs
50 x (1+1)3 * muscle snatch + ohs
60 x (1+1)3 * muscle snatch + ohs
70 x (1)2
80 x (1)2
90 x (1)2
100 x (1)2

100kg Power Snatch

Snatch High Pull:
100 x (3)3

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

Standing Band Lateral Raise:
Purple x (20)3

* Notes:

- The start of a long overdue "deload week" and I still push to power snatch 100kg.  I'm mental!  Five more "deload days" to go.

2016MAR29 (RMT D4B.W10)

Block Clean:
20 x bar work
40 x (1)6
50 x (2)2
60 x 2
70 x 2
80 x 2
90 x 2
100 x 2
110 x 2
120 x 2
130 x 2
140 x 1 * pull only
140 x 1
142 x 1

142kg Block Clean

Block Power Clean:
90 x 3
100 x 3
110 x 3
120 x 3
130 x 1 * test
140 x (M)2  * test
140 x 1 * test

140kg Block Power Clean

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

Standing Band Cuban Curl:
Purple x (28)3

* Notes:

- Spectacular day on the platform and a day of redemption.  Made my goal weight of 140kg, plus an additional two for a solid 142kg block clean.  Surprisingly, the block power cleans were much easier than the cleans.  I nearly did a double at 140kg!  I'll get it next time!

2016MAR28 (RMT D4A.W10)

Back Squat:
20 x bar work
45 x 5
65 x 5
85 x 5
105 x 5
125 x 4
145 x 4
165 x 3
185 x (1)3 * 3d rep extremely slow

185kg Back Squat

Block Clean:
20 x bar work
55 x (2)2
75 x (2)2
95 x 2
110 x 2
130 x 1/M
130 x (M)2
130 x 2
140 x (M)3

130kg x 2 Block Clean

* Notes:

- Time for a deload week.  I'm fucking crushed lately and everything feels way to heavy.  Thankfully, deload week starts tomorrow!!!

2016MAR27 (RMT D3B.W10)

Thruster:
20 x bar work
40 x 6
50 x 3
70 x 3
80 x 3
90 x 3
100 x 1
105 x 1
111 x 1

111kg Thruster

Block Snatch:
40 x (1+1)3 * muscle snatch + ohs
50 x (1+1)1 * muscle snatch + ohs
60 x (1+1)1 * snatch + power snatch
70 x 2
80 x 2
90 x 1
95 x 1
100 x M
100 x 1

100kg Block Snatch

Kang Squat:
50 x 5
58 x 5
61 x 5
64 x 5

Standing Band L-Fly:
Purple x (16)4

* Notes:

- Quick completion of Friday's workout.

2016MAR26 (REST)

Rest:

- Spent the day catching up with visiting family and enjoying an Easter egg hunt with the kids.

Happy Pre-Egg Day!

2016MAR25 (RMT D3A.W10)

Block Snatch:
20 x bar work
40 x (1+1)3 * muscle snatch + ohs
40 x (1)3
50 x (1)3
60 x 2
70 x 2
78 x 2
83 x 2
88 x 2
93 x 2
98 x 2
103 x 1/P/M * clarked 2nd rep into a pull
108 x M
108 x 1
103 x 1/M
98 x 1/M
95 x 2
98 x 1
101 x M
101 x 1
104 x (M)2

98kg x 2 Block Snatch

* Notes:

- What a complete shit-storm today turned out to be with one miss after another.  I'm so disappointed in myself.  I'm completely embarrassed, please pass the turd sandwich.

108kg Block Snatch

2016MAR24 (RMT D2B.W10)

Clean Pull to Knee + Clean Deadlift + Clean Extension + Clean + Power Jerk:
20 x bar work
40 x (1+1+1+1+1)3
55 x (1+1+1+1+1)1
70 x (1+1+1+1+1)1
85 x (1+1+1+1+1)1
100 x (1+1+1+1+1)1
115 x (1+1+1+1+1)1
120 x (1+1+1+1+1)1
125 x (1+1+1+1+1)1
130 x (1+1+1+1+M)1

125kg Clean Pull to Knee + Clean Deadlift + Clean Extension + Clean + Power Jerk

Good Morning:
20 x 6
69 x 6
79 x 6
84 x 6

Standing Band Press:
2Green x 20
Orange x (14)3

* Notes:

- Balls... I'm completely spent from yesterday's epic squat session.  Legs?  What legs?  They just weren't there and I nearly got pinned with 130kg, which was quite humbling.  The jerk on the 130kg -- no FUCKING WAY!  I'm crushed.  Time to rest and clear my head.

2016MAR23 (RMT D2A.W10)

Back Squat:
20 x bar work
40 x 5
60 x 5
80 x 5
100 x 5
120 x 4
140 x 4
160 x 3
180 x 2
181 x 2
182 x 2
183 x 2
184 x 2
194 x 1 * test

184kg x 2 Back Squat

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

Standing Band Cuban Curl:
Purple x (26)3

* Notes:

- Superb performance today in the squat rack.  I topped all the prescribed weights and made a new recent personal best of 194kg.

194kg Back Squat

2016MAR22 (RMT D1.W10)

Snatch Pull to Knee + Snatch Deadlift + Snatch Extension + Snatch:

20 x bar work

40 x (1+1)6 * muscle snatch + ohs

50 x (1+1+1+1)1

55 x (1+1+1+1)1

60 x (1+1+1+1)1

65 x (1+1+1+1)1

73 x (1+1+1+1)1

83 x (1+1+1+1)1

93 x (1+1+1+1)1

103 x (1+1+1+1)1

113 x (1+1+1+M)1

113 x M * snatch only

108 x (1+1+1+M)1

108 x M * snatch only

98 x (1+1+1+1)1

88 x (1+1+1+1)1

103kg Snatch Pull to Knee + Snatch Deadlift + Snatch Extension + Snatch

Thruster:

50 x 3

60 x 3

70 x 3

80 x 1 * wave 1

90 x 1

100 x 1

85 x 1 * wave 2

95 x 1

105 x 1

90 x 1 * wave 3

100 x 1

110 x 1

110kg Thruster

Kang Squat:

20 x 5

57 x 5

60 x 5

63 x 5

Standing Ban L-Fly:

Purple x (14)3

* Notes:

- An absolute ball-buster of a workout.  The snatch complex has got my low back smoked and my shoulders were too damn soft today.  I think it's a combination of being a pussy and not performing a sufficient warm up, add to it, 10kg jumps like a complete moron!  The only silverlining in today's workout was the 110kg thruster -- a new personal best.  

2016MAR21 (RMT D4.W9)

Block Clean + Power Jerk:
20 x bar work
40 x (1+1)6
55 x (1+1)3
70 x (1+1)3
85 x (1+1)3
100 x (1+1)3
115 x (1+1)2
120 x (1+1)1
121 x (1+1)1
125 x (1+1)1
126 x (1+1)1
130 x (1+1)1
134 x (1+1)1

134kg Block Clean + Power Jerk

Block Power Clean:
95 x 3
105 x 3
115 x 3
125 x (1+1)1 * test w/pwr jerk

125kg Block Power Clean + Power Jerk

Front Squat:
70 x (2)2
100 x 2
130 x 2
135 x 2
138 x 2
141 x 2
144 x 2

Good Morning:
20 x 6
68 x 6
78 x 6
83 x 6

Standing Band Press:
Orange x 12
Orange x 14
Orange x 16

* Notes:

- A fine day to lift after a reluctant day of rest.  I think it may have actually done some good for me.  I felt fresh, but my legs still felt a little sluggish.  Regardless, I managed to add 1kg to my previous best of 133kg.  Progress!

2016MAR20 (REST)

Rest:

- An unexpected day of rest, as I had all the intentions of lifting today.  Matter of fact, I even got dressed and ready to lift, but it was late in the day and I didn't want to push it.  Plus, considering the fact that my last rest day was over 4 weeks ago, 11 February to be exact, it was time to take a full day off from the platform and squat rack.  Heal before you become injured.  I'll get back into the game tomorrow with some solid block cleans and power jerks, but for now, it's time to rest.

Uesaka Competition Set
By Far the Sexiest!

2016MAR19 (RMT D3B.W9)

Back Squat:
20 x bar work
55 x 5
75 x 5
95 x 5
115 x 5
135 x 4
155 x 3
175 x 2
176 x 2
177 x 2
178 x 2
179 x 2
187 x 1 * test

179kg x 2 Back Squat

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

Standing Band Cuban Curl:
Purple x (24)3

* Notes:

- There were no presses prescribed for today's workout, which drastically reduced the time spent under the bar.  The squats went very well considering the fact that I woke this morning with a very stiff and uncooperative lower back.  Not to mention, my left knee was aggravated as well, but I still got the squats done without a hitch.  In fact, instead of doing doubles at 175kg for five sets, I opted to add a kilo per set, thereby ending at 179kg for a double and I even tested the waters with a single at 187kg.

187kg Back Squat

2016MAR18 (RMT D3A.W9)

Block Snatch:
20 x bar work
40 x (1+1)6 * muscle snatch + ohs
50 x (1+1)2 * muscle snatch + ohs
60 x (1+1)2 * muscle snatch + ohs
73 x 3
78 x 3
83 x 3
88 x 2
93 x 2
103 x 2
108 x 2
113 x 2 * test
118 x (M)7

108kg x 2 Block Snatch

Block Power Snatch:
90 x (1)3
95 x (1)3
98 x 1
101 x 1
104 x 1

104kg Block Power Snatch

Kang Squat:
20 x 5
56 x 5
59 x 5
62 x 5

Bent Over Band Sweep:
Purple x (20)3

* Notes:

- I went to the doctor's office this morning to have my left knee checked out, as it's been giving me some pain and clicking for the past three weeks.  I might have a meniscus tear, so x-rays were ordered for my feet and knees.  I'll have to await the results and see where this goes.  As for now, I'm focusing on continuing my battle with the weights and, thankfully for me, I managed to make all the requesite lifts for a successful day.  I even was able to knock out a double at 113kg and 7 very close attempts were made at 118kg.  It will fall soon!

113kg x 2 Block Snatch

2016MAR17 (RMT D2.W9)

Clean Deadlift + Hang Clean + Power Jerk:
20 x bar work
40 x (1+1+1)6
55 x (1+1+1)3
70 x (1+1+1)3
85 x (1+1+1)3
100 x (1+1+1)2
110 x (1+1+1)1 * wave 1
118 x (1+1+1)1
125 x (1+1+1)1
120 x (1+1+1)1 * wave 2
126 x (1+1+1)1
131 x (1+1+1)1

131kg Clean Deadlift + Hang Clean + Power Jerk

Front Squat:
70 x 3
100 x 3
125 x 2
127 x 2
129 x 2
131 x 2
133 x 2

133kg x 2 Front Squat

Good Morning:
20 x 6
67 x 6
77 x 6
82 x 6

Standing Band Press:
Orange x 10
Orange x 12
Orange x 14

* Notes:

- Fairly decent day on the platform.  I was actually very motivated to get this workout done, yesterday evening; however, I passed on the thought, because I wanted to stay on schedule and provide myself enough time to recuperate.  Today, the drive (motivation) wasn't quite there, possibly attributed to a lack of sleep/distrupted sleep from last night.  Nevertheless, I managed to successfully lift all my prescribed weights without a miss.  Now, if I could just make that happen with my snatches!

2016MAR16 (RMT D1B.W9)

Back Squat:
20 x bar work
50 x (5)2
70 x 5
90 x 5
110 x 4
130 x 4
150 x 3
170 x (2)5
182 x 1 * test

170kg x 2 Back Squat

Press:
20 x 5
55 x 2
60 x 2
65 x 2
70 x 2
75 x 2
80 x M
75 x (2)2

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

Standing Band Cuban Curl:
Purple x (22)3

* Notes:

- A super day was had in the squat rack.  Five sets of doubles at 170kg wasn't too challenging, which gives me high hopes for the coming weeks worth of squats at 175kg, 180kg, and 185kg.  I even pushed past 170kg and tested 182kg for a relatively easy single.  My legs are definitely getting stronger!

182kg Back Squat

2016MAR15 (RMT D1A.W9)

Snatch Deadlift + Hang Snatch:
20 x bar work
40 x (1+1)3 * muscle snatch + ohs
45 x (1+1)2 * muscle snatch + ohs
50 x (1+1)2 * muscle snatch + ohs
63 x (1+3)1
73 x (1+3)1
78 x (1+2)1
83 x (1+2)1
88 x (1+2)1
93 x (1+1)1 * wave 1
98 x (1+1)1
103 x (1+M)1
103 x (1+1)1
98 x (1+1)1 * wave 2
103 x (1+1)1
108 x (1+M)1
108 x (1+1)1

103kg Snatch Deadlift + Hang Snatch

Block Snatch Extension:
115 x 3
120 x 3
125 x 3
130 x 3

Kang Squat:
20 x 5
55 x 5
58 x 5
61 x 5

Standing Band Press:
2Green x 10
Orange x (10)2

* Notes:

- I felt rather sluggish today, and the lifts weren't quite as crisp as I had liked but I somehow managed to get through all my sets; albeit, with a couple missed lifts.  Regardless, another one in the books and I'm looking forward to getting some squats done tomorrow.

108kg Snatch Deadlift + Hang Snatch

2016MAR14 (RMT D4.W8)

Clean + Power Jerk:
20 x bar work
40 x (1+1)6
55 x (1+1)2
70 x (1+1)2
85 x (1+1)2
100 x (1+1)2
115 x (1+1)2
120 x (1+1)2
125 x (1+1)1
129 x (1+1)1
131 x (1+1)1
133 x (1+1)1

133kg Clean + Power Jerk

Front Squat:

70 x 3

100 x 3

125 x 3

126 x 3

127 x 3

128 x 3

129 x 3

Good Morning:

20 x 6

66 x 6

76 x 6

81 x 6

Standing Band L-Fly:

Purple x 12

Purple x 14

Purple x 16

* Notes:

- Incredible day on the platform.  Nailed 133kg and I think there was more.  However, I'm on a time hack and I don't want to push my limits too soon, thereby, possibly risking injury.  

2016MAR13 (RMT D3B.W8)

Back Squat:
20 x bar work
55 x (5)2
75 x 5
115 x 5
145 x 4
165 x (3)5
175 x 1 * test

165kg x 3 Back Squat

Press:
20 x (5)2
56 x 3
66 x 3
71 x 3
76 x 2/M

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

Standing Band Lateral Raise:
Purple x (12)3

* Notes:

- Killer squat workout with a very fast warm up and progression up to the working sets of 165kg.  I even tested 175kg for a single and it's not that big of a deal.  This gives me confidence for the coming weeks worth of squats.

175kg Back Squat

2016MAR12 (RMT D3A.W8)

Snatch:
20 x bar work
40 x (1+1)6 * muscle snatch + ohs
45 x (1+1)1 * muscle snatch + ohs
50 x (1+1)1 * muscle snatch + ohs
55 x (1+1)1 * muscle snatch + ohs
60 x (1+1)1 * muscle snatch + ohs
65 x 2
75 x 2
80 x 2
85 x 2
90 x 2
95 x 2
100 x 1/M
105 x 1/M
108 x 1/M
113 x 1 * test

108kg Snatch

Block Snatch Pull:
110 x 3
115 x 3
120 x 3
123 x 3

Kang Squat:
20 x 5
55 x (5)3

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Not the best day on the platform.  Initially, the snatches felt sluggish as my legs were heavy and tight.  As I started to warm up, the weights did move a little more fluidly but the second repetition starting at 100kg through 108kg was a bust.  I just couldn't lock out the lift.  Frustrating, but I did manage to nail 113kg for a single so not all was lost.

113kg Snatch

2016MAR11 (RMT D2.W8)

Block Clean + Power Jerk:
20 x bar work
40 x (1+1)6
55 x (1+1)3
70 x (1+1)2
85 x (1+1)2
100 x (1+1)2
115 x (1+1)2
120 x (1+1)2
125 x (1+1)2
128 x (1+1)1 * test

125kg Block Clean + Power Jerk

Block Power Clean:
90 x 3
95 x 3
100 x 3
105 x 3
115 x 3 * test

Front Squat:
70 x 3
100 x 3
125 x (3)5
135 x 1 * test

Good Morning:
20 x 6
65 x 6
75 x 6
80 x 6

* Notes:

- Very good day on the platform.  Made my goal weight of 125kg and even ventured closer to the 130kg territory with a successful 128kg.  Progress is steady and I feel more confident under the bar!

128kg Block Clean + Power Jerk

2016MAR10 (RMT D1B.W8)

Back Squat:
20 x bar work
40 x (5)2
60 x 5
80 x 5
100 x 5
120 x 4
140 x 4
160 x (3)5
170 x 1 * test

160kg x 3 Back Squat

Press:
20 x 5
55 x 3
65 x 3
75 x (2/M)2

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

Standing Band L-Fly:
Purple x 10
Purple x 12
Purple x 14

* Notes:

- Squats were fairly easy.  The presses were a mother fucker!  Weakness discovered!

170kg Back Squat

2016MAR09 (RMT D1A.W8)

Block Snatch:
20 x bar work
40 x (1+1)3 * muscle snatch + ohs
45 x (1+1)2 * muscle snatch + ohs
50 x (1+1)2 * muscle snatch + ohs
55 x (1+1)2 * muscle snatch + ohs
65 x 2
75 x 2
80 x 2
85 x 2
90 x 2
95 x 2
100 x 2
105 x 2
110 x M * test
110 x 1 * test

105kg x 2 Block Snatch

Block Power Snatch:
80 x 3
85 x 3
90 x 3

Kang Squat:
20 x 5
50 x (5)3

Standing Band Press:
2 x Green x (10)3

* Notes:

- A fantastic day on the platform, or should I say, "between the blocks".  I cleared all my prescribed sets and weights and even posted a new (recent) PR at 110kg.  Excellent!

110kg Block Snatch

2016MAR08 (RMT D4.W7) * DELOAD

Clean + Power Jerk:
20 x bar work
40 x (1+1)6
50 x (1+1)2
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)1 * test

100kg Clean + Power Jerk

Block Power Clean:
80 x 3
85 x 3
90 x 3
95 x 3

Front Squat:
60 x 3
80 x 3
100 x 3
120 x 3

Good Morning:
20 x 6
60 x 6
70 x (6)2

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Fairly good day on the platform.  I'm rather hesitant with my left knee which is continuing to cause some aggravation and uncertainty.  I took it easy, and thankfully it was still a deload day.  I did venture 10kg over the prescribed top weight of 100kg to see if the nagging knee would hold up -- it did without any issues.  I just need to remain cautious and deliberate with my weight selection and movement under the bar to stay healthy.

110kg Clean + Power Jerk 

2016MAR07 (RMT D3B.W7) * DELOAD

Back Squat:
20 x bar work
50 x 5
70 x 5
90 x 5
110 x 4
130 x 4
150 x (3)5
160 x 1 * test

150kg x 3 Back Squat

Press:
20 x 5
55 x 3
60 x 3
65 x 3
70 x 3

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

Standing Band L-Fly:
Purple x (10)3

* Notes:

- Not a bad day in the squat rack.  150kg wasn't much of a challenge and I even ventured up to 160kg to test the waters for next weeks ramp-up.  Surprisingly, the single at 160kg went up fairly easy, considering I just finished 5 sets of triples at 150kg.  Bigger weights to come in the near future!  I can feel it!

160kg Back Squat

2016MAR06 (RMT D3A.W7) * DELOAD

Snatch:
20 x bar work
40 x (1+1)3 * muscle snatch + ohs
45 x (1+1)1 * muscle snatch + ohs
50 x (1+1)1 * muscle snatch + ohs
55 x (1+1)1 * muscle snatch + ohs
60 x 2
70 x 2
80 x 2
90 x 2

90kg x 2 Snatch

Block Power Snatch:
65 x 3
70 x 3
75 x 3
80 x 3

Kang Squat:
20 x 5
45 x (5)3

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Still working through the "deload week".  The snatches felt incredibly easy this morning, which gives me high hopes for the coming days.  Tomorrow is a back squat day and I hope my knee feels better by then.  As of now, it's doing okay -- it didn't bother me much with the snatches; however, the 90kg is significantly less than the planned 150kg squats for tomorrow.

2016MAR05 (RMT D2.W7) * DELOAD

Power Clean + Power Jerk:
20 x bar work
40 x (1+1)6
50 x (1+1)2
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

100kg Power Clean + Power Jerk

Block Clean Pull:
105 x 3
110 x 3
115 x 3
120 x 3

Front Squat:
70 x 3
90 x 3
110 x (3)2

Good Morning:
20 x 6
55 x 6
65 x (6)2

* Notes:

-  Fairly routine and easy workout.  The power clean and power jerks were very easy and I felt fast under the bar today; however, I somehow ended up tweaking my left knee.  It's now popping upon extension from the back.  This is concerning but I hope it will resolve itself by morning.

2016MAR04 (RMT D1B.W7) * DELOAD

Back Squat:
20 x bar work
40 x 5
60 x 5
80 x 5
100 x 4
120 x 4
140 x (3)5

140kg x 3 Back Squat

Press:
20 x bar work
45 x 3
55 x 3
60 x 3
65 x 3

Reverse Hyper (Roller) + Hanging Leg Raise:
((135 x 12) + (bw x 12))2

Standing Band L-Fly:
Purple x (10)2

* Notes:

- The back squats were crazy easy!  Second half of day one complete.  Now onwards to day 2.

2016MAR03 (RMT D1A.W7) * DELOAD

Power Snatch:
20 x bar work
40 x (1+1)6 * muscle snatch + ohs
45 x (1+1)1 * muscle snatch + ohs
50 x (1+1)1 * muscle snatch + ohs
55 x (1+1)1 * muscle snatch + ohs
65 x 2
70 x 2
75 x 2
80 x 2

80kg x 2 Power Snatch

Snatch High Pull:
85 x 3
90 x 3
95 x 3
100 x 3

100kg x 3 Snatch High Pull

Kang Squat:
20 x 5
40 x (5)3

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Today is the first day of another planned deload week.  In all honesty, I definitely needed the break, because I woke up this morning exceptionally sore.  I think a lot had to do with yesterday's aggressive workout which included good mornings at 90kg.  I could have easily completed the back squats and presses that were prescribed for the day's training, but decided on the side of caution and will complete them tomorrow.

2016MAR02 (RMT D4B.W6)

Block Clean + Power Jerk:
20 x bar work
40 x (1+1)6
50 x (1+1)3
60 x (1+1)3
70 x (1+1)3
80 x (1+1)3
90 x (1+1)3
100 x (1+1)3
110 x (1+1)1
115 x (1+1)1
120 x (1+1)1
105 x (1+1)3
95 x (1+1)3

120kg Block Clean + Power Jerk

Block Power Clean:
70 x 3
80 x 3
90 x 3
100 x 3

100kg x 3 Block Power Clean

Good Morning:
20 x 6
50 x 6
60 x 6
70 x 6
80 x 6
90 x 6

Standing Band Lateral Raise:
Purple x (10)3

* Notes:

- What an awesome workout today!  I finally made it up to 120kg in the block clean and power jerk.  It took 6 weeks to arrive at this point and my patience and due diligence to follow the program is finally starting to pay off.  I'm very excited about the next 6 weeks, but for now, it's time to focus on the "deload" which starts next week, so I can build momentum for week 8.  Hopefully, I'll pull some new PRs out!

2016MAR01 (RMT D4A.W6)

Back Squat:
20 x bar work
55 x 5
75 x 5
95 x 5
115 x 4
135 x 4
155 x (3)5

155kg x 3 Back Squat

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

Standing Band Cuban Curl:
Purple x (20)3

Standing Band Press:
2Green x (10)3

* Notes:

- The program had prescribed block cleans for today; however, I decided to give my shoulders a little break and switch the day up with back squats instead.  I'll complete the cleans tomorrow.  Overall, a good day in the squat rack.  The back squats weren't to difficult until the last set.  At that point, it felt like I was losing momentum and core stability towards the final reps.