2016APR30 (OTC4 D2B.W4)

Front Squat:
20 x bar work
40 x (5)2
60 x 5
80 x 5
100 x 5
120 x 5
130 x 5
140 x 5

140kg x 5 Front Squat

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

Banded Low Scapula Hold:
Green x (5 @ 10c)3

* Notes:

- Very quick front squat and accessory workout before heading out on the road to Cincinnati to spend time with the wife and kids.

2016APR29 (OTC4 D2A.W4)

Clean + Power Jerk:
20 x bar work
45 x (1+1)5
67 x (1+1)3
77 x (1+1)1
85 x (1+1)1
90 x (1+1)1
96 x (1+1)1
102 x (1+1)1
106 x (1+1)1
110 x (1+1)1
115 x (1+1)1
120 x (1+1)1
121 x (1+1)1
122 x (1+1)1
123 x (1+1)1
124 x (1+1)1
125 x (1+1)1
126 x (1+1)1
127 x (1+1)1
128 x (1+1)1
131 x (1+1)1

131kg Clean + Power Jerk

Clean Pull:
135 x 5
143 x 5
148 x 5

148kg x 5 Clean Pull

Good Morning:
20 x 6
65 x (6)3

Standing Band Cuban Curl:
Purple x (20)4

* Notes:

- Zero legs today after yesterday's brutal 170kg x 5 back squat.  I felt very tight and sticky out of the hole today, but I still managed to get 9kg past my goal weight of 122kg.  Overall, a fair day on the platform.

2016APR28 (OTC D1B.W4)

Back Squat:
20 x bar work
40 x (5)2
60 x 5
100 x 5
140 x 5
150 x 5
160 x 5
165 x 5
170 x 5

170kg x 5 Back Squat

Press:
20 x (6)2
40 x 3
50 x 3
60 x 3
65 x 3
70 x 3

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

Pullover:
20 x 10
25 x 10
30 x 10

Standing Band Internal/External Cuban Curl:
Purple x (20/20)3

Standing Band Low Scapula Hold:
Green x 6 x 10s

* Notes:

- I'm completely smoked physically; yet, overwhelmed with pride in making 170kg for 5 repetitions, because I haven't done a back squat since 19 April.  Plus, the make a triple in the press at 70kg, which is one of my weakest exercises puts icing on the cake.  I'm very pleased with today's results.

2016APR27 (OTC4 D1A.W4)

Block Muscle Snatch + Press in Snatch + Overhead Squat:
20 x bar work
30 x (1+3+1)1
35 x (1+3+1)1
40 x (1+3+1)1
45 x (1+3+1)1
50 x (1+3+1)1

Snatch:
55 x 3
65 x 3
75 x 3
85 x 3
95 x 1/1/1
100 x 1
102.5 x 1
105 x 1
97.5 x M/1/1/M/1

105kg Snatch

Snatch Pull:
112.5 x 5
117.5 x 5
122.5 x 5

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

Standing Band Press Down:
Orange x (10)4

Standing Band Internal/External Cuban Curl:
Purple x (20/20)3

* Notes:

- Sluggish and weak best describe how I felt on the platform today.  My left knee was giving me hell throughout the workout and my low back and right shoulder were revolting as well.  I swear this sport will be the death of me.  I did manage to snatch up to 105kg for a single, even though, the program called for triples.  I decided after 85kg to switch to singles because I just didn't have enough "legs and back" to get through the lifts.  Therefore, instead of subjecting myself to a high probability of failure, I decided to slow things down with singles and actually focus on making quality lifts.  It turned out fairly well.

2016APR26 (OTC4 D4.W3) * DELOAD

Press:
20 x bar work
50 x 3
62 x 3
64 x 3

Rack Power Jerk:
76 x 1/1/1 * re-rack
95 x 1/1/1 * re-rack
100 x 1/1/1 * re-rack
105 x 1
110 x 1
115 x 1

Block Clean Pull + Clean + Squat:
20 x bar work
50 x (3+3+3)1
60 x (3+3+3)1
70 x (3+3+3)1
80 x (3+3+3)1
90 x (3+3+3)1
100 x (3+3+3)1
110 x (3+3+3)1

110kg x 3 Block Clean Pull + 3 Clean + 3 Squat

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

Barbell Pullover:
20 x (10)3

* Notes:

- I thought today was suppose to remain a relatively easy day since it was the last day of "deload".  How terribly mistaken I was to assume an easy peasy workout.  The final block clean complex was a ball-buster and the only positive note is that I will never have to do triples again.  Thank heavens!

2016APR25 (OTC4 D3.W3) * DELOAD

Block Muscle Snatch + Press in Snatch + Overhead Squat:
20 x bar work
30 x (1+3+1)1
35 x (1+3+1)1
40 x (1+3+1)1
42 x (1+3+1)1
44 x (1+3+1)1

Snatch Balance + Overhead Squat:
50 x (3+3)1
64 x (3+3)1
73 x (3+3)1
80 x (3+3)1
82 x (3+3)1

Snatch Pull + Snatch:
50 x (3+3)1
61 x (3+3)1
73 x (3+3)1
80 x (3+3)1
82 x (3+3)1

82kg x 3 Snatch Pull + 3 Snatch

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

Good Morning:
60 x (6)2

Seated DB Cuban Curl:
6# x (20)2

* Notes:

- Back at the grind and it sucked balls!  I felt so damn weak today, it has to be the diet that's negatively affecting my energy levels.  Hopefully, this will change by tomorrow or Wednesday, because I can't imaging trying to attack the fourth week of training feeling like a zombie.

2016APR24 (REST) * DELOAD

Rest:

- Took a day off to recoupe and handle some "honey-do" items around the house.  I'll continue the deload starting tomorrow.

WerkSan 20kg Men's Training Bar

2016APR23 (OTC4 D2B.W3) * DELOAD

Low Block Clean Pull + Clean:
20 x bar work
40 x (3+3)1
50 x (3+3)1
60 x (3+3)1
70 x (3+3)1
80 x (3+3)1
90 x (3+3)1
100 x (3+3)1
110 x (3+3)1

100kg x 3 Low Block Clean Pull + 3 Clean

Front Squat:
20 x 5
60 x 5
100 x 3
110 x 3

Reverse Hyper (Roller) + Hanging Leg Raise:
((155 x 14) + (bw x 14))2

Lying DB Internal/External Cuban Curl:
6# x (20/20)2

* Notes:

- Wrapped up yesterday's second half of the workout.  Fairly easy day but I'm feeling exceptionally tight in my arms and legs after last night's gluttonous carb orgy.  Hopefully, this fullness and tightness will dissipate soon.

2016APAR22 (OTC4 D2A.W3) * DELOAD

Press:
20 x (6)3
40 x 3
50 x 3
60 x 3
65 x 3
67 x 3

Block Clean + Power Jerk:
20 x bar work
40 x (1+1)3
60 x (1+1)3
80 x (1+1)3
95 x (1+1)3
100 x (1+1)3
105 x (1+1)1
107 x (1+1)1
109 x (1+1)1

109kg Block Clean + Power Jerk

Kang Squat:
20 x 5
55 x 5

Standing Band Internal/External Cuban Curl:
Purple x (22/22)1

* Notes:

- Second deload day of the week and I decided to cut the day in half, mainly to help extend the deload for a few more days.  After reviewing my past deloads, they lasted on average of 5-7 workouts, and at the current pace, I was set to end the deload within 4 workouts -- this was too short.  So, I'll finish today's workout tomorrow, which includes more block work and front squats.  I'm trying my best to remain smart about rest and recouperation before I start seriously attacking the next cycle.

2016APR21 (OTC4 D1.W3) * DELOAD

Low Block Muscle Snatch + Press in Snatch + Overhead Squat:

20 x (1+3+1)1
30 x (1+3+1)1
35 x (1+3+1)1
40 x (1+3+1)1
42.5 x (1+3+1)1
45 x (1+3+1)1

Low Block Snatch:
50 x 3
65 x 3
75 x 3
80 x 3
85 x 2/M/1
85 x 1

85kg Low Block Snatch

Low Block Snatch High Pull:
95 x 5
100 x 5

100kg Low Block Snatch High Pull

Back Squat:
70 x 5
120 x 5
130 x 5
140 x 5

140kg x 5 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((155 x 14) + (bw x 14))1

Standing Band Internal/External Cuban Curl:
Purple x (20/20)1

* Notes:

- I started a "deload" week today and it felt strange not having to do a crazy snatch complex.  Instead, I felt rather strong and fast under the bar, which never seems to happen.  So, I'll consider today a win!

2016APR20 (OTC4 D4.W2)

Front Squat + Press:
20 x bar work
40 x (3+3)1
50 x (3+3)1
60 x (3+3)1
61 x (3+3)1
62 x (3+3)1
63 x (3+3)1

Rack Power Jerk:
76 x 3
91 x 3
98 x 3
100 x 3 * re-rack
102 x 3 * re-rack
104 x 3 * re-rack

Block Clean Pull + Clean:
40 x (3+3)1
76 x (3+3)1
91 x (3+3)1
106 x (3+3)1
113 x (3+3)1
116 x (3+3)1
119 x (3+3)1
122 x (3+3)1

122kg x 3 Block Clean Pull + 3 Clean

Front Squat:
20 x 5
60 x 5
100 x 5
113 x 5
116 x 5
119 x 5
122 x 5

Good Morning:
40 x 6
60 x 6
70 x 6
80 x 6

Standing Band Internal/External Cuban Curl:
Purple x (22/22)4

* Notes:

- Today's workout seemed endless.  I'm happy it's over and that I can start a deload.  I strained my low back with tthe rack power jerks.  I'm very hesistant in receiving the bar onto my shoulders from overhead because I've had so many shoulder issues.  As a result, I hyperextended my lower back in receiving the bar with 98kg.  Afterwards, I decided to err on the side of caution and re-rack the bar after each successful jerk.

2016APR19 (OTC4 D3.W2)

Snatch + Hang Snatch (BK) + Hang Snatch (AK):
20 x bar work
40 x (1+1)3 * muscle snatch + ohs
45 x (1+1+1)1
55 x (1+1+1)1
64 x (1+1+1)1
77 x (1+1+1)1
88 x (1+1+1)1
91 x (1+1+1)1
94 x (1+1+1)1
97 x (1+1+1)1
99 x (1+1+M/1)1

97kg x Snatch + Hang Snatch (BK) + Hang Snatch (AK)

Back Squat:
20 x bar work
60 x 5
100 x 5
137 x 5
147 x 5
154 x 5
161 x 5
168 x 5

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

Standing Band Internal/External Cuban Curl:
Purple x (22/22)3

* Notes:

- I think I may be over the hump with regards to the ketogenic diet.  I'm not dead on my ass and I actually felt strong today, instead of feeling like complete shit.

2016APR18 (OTC4 D2B.W2)

Block Clean Pull + Clean + Squat:
20 x bar work
55 x (3+3+3)2
76 x (3+3+3)1
91 x (3+3+3)1
106 x (3+3+3)1
113 x (3+3+3)1
115 x (3+3+3)1
117 x (3+3+3)1
119 x (3+3+3)1

113kg x 3 Block Clean Pull + 3 Clean + 3 Squat

Snatch Balance:
20 x bar work
36 x 3
48 x 3
61 x 3
69 x 3
78 x 3

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

Standing Band External Cuban Curl:
Purple x (22)2

Standing Band Internal Cuban Curl:
Purple x (22)2

* Notes:

- Today was another ball-buster workout; however, it was thankfully short in duration because it was the final part of day two's workout.  I'm fairly pleased with my performance today, but I know my form and technique was off -- the lifts weren't as clean and crisp as I would have liked.  Plus, the "cleans" were starting to turn more into a competition clean pull due to exhaustion, and being a complete bitch.  Regardless, it's another one in the books.

119kg x 3 Block Clean + 3 Clean + 3 Squat

2016APR17 (OTC4 D2A.W2)

Press:
20 x (5)2
50 x 3
63 x 3
65 x 3
67 x 3

Clean + Power Jerk:
20 x bar work
56 x (1+1)3
76 x (1+1)3
91 x (1+1)3
106 x (1+1)3
113 x (1+1)3
116 x (1+1)3
119 x (1+1)1
120 x (1+1)1
121 x (1+1)1
122 x (1+1)1
123 x (1+1)1
124 x (1+1)1

113kg Clean + Power Jerk

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

Standing Band Internal Cuban Curl:
Purple x (22)3

* Notes:

- Another ball-buster of a workout.  I had to cut the workout in half, because I'm physically dying without any significant source of carbohydrates for energy.  Not to mention, the weather is starting to warm up, which is causing the temperature to rise in the garage.  Thus, a large amount of volume, plus warm environment, coupled with near zero carbohydrates, equals a true challenge to lift.

124kg Clean + Power Jerk

2016APR16 (OTC4 D1.W2)

Block Muscle Snatch + Press in Snatch +  Overhead Squat:
20 x bar work
30 x (1+3+1)1
37 x (1+3+1)1
40 x (1+3+1)1
43 x (1+3+1)1

Snatch Pull + Snatch:
62 x (3+3)1
75 x (3+3)1
85 x (3+3)1
91 x (3+2/M/M)1
91 x (3+2/M/M)1
91 x (3+1/1/1)1
92 x (3+1)
93 x 1
94 x 1

85kg x 3 Snatch Pull + 3 Snatch

Power Snatch + Overhead Squat:
73 x (3+3)1
74 x (3+3)1
75 x (3+3)1
76 x (3+3)1

Good Morning:
20 x 6
57.5 x 6
62.5 x 6
67.5 x 6

Standing Band Internal Cuban Curl:
Purple x (22)4

* Notes:

-  What a complete ball-buster today's workout turned into, because I got stapled over and over again at 91kg.  I just lost tighteness in my low back and my legs were completely spent by the third repetition.  It was a humbling and frustrating morning on the platform.  Ultimately, I had to cut the snatch pull + snatch complex into segments to make any of the later lifts.

94kg Snatch

2016APR15 (OTC4 D4B.W1)

Clean Pull + Clean + Squat:
20 x bar work
50 x (3+3+3)2
75 x (3+3+3)1
91 x (3+3+3)1
106 x (3+3+3)1
111 x (3+3+3)1
116 x (3+2/M/1+3)1

111kg x 3 Clean Pull + 3 Clean + 3 Squat

Front Squat:
105 x 5
110 x 5
115 x 5

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

Standing Band Cuban Curl:
Purple x (22)3

* Notes:

- Medieval.  This program is unbelievably tough and unforgiving.  It demands the most out of you, and with the addition of a ketogenic diet, it's pure hell!  I am physically crushed but I'll be damned if I quit.

2016APR14 (OTC4 D4A.W1)

Press:
20 x bar work
45 x 3
60 x 3
62 x 3
64 x 3

Clean w/o Feet + Power Jerk:
75 x (1+1)3
90 x (1+1)3
105 x (1+1)3
110 x (1+1)3
111 x (1+1)3
112 x (1+1)3
115 x (1+1)3
117 x (1+1)3
119 x (1+1)3

105kg Clean w/o Feet + Power Jerk

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

Standing Band Internal Cuban Curl:
Purple x (20)3

* Notes:

- I'm physically destoryed.  The low carb diet is starting to kick my ass.  As such, I decided to cut today's workout in half.  In spite of the low sugar weakness, I did increase the prescribed weights up to 119kg, this is 14kg higher!  I know, I'm an idiot.

119kg Clean w/o Feet + Power Jerk

2016APR13 (OTC4 D3.W1)

Block Muscle Snatch + Press in Snatch + Squat:
20 x (1+3+1)2
27.5 x (1+3+1)1
32.5 x (1+3+1)1
36 x (1+3+1)1
38 x (1+3+1)1
40 x (1+3+1)1

Snatch Balance:
48 x 3
60 x 3
72 x 3
84 x 3
88 x 3

Snatch w/o Feet:
60 x 3
72 x 3
84 x 3
88 x 3
92 x 3

92kg x 3 Snatch w/o Feet

Block Snatch High Pull:
96 x 5
100 x 5
104 x 5

Back Squat:
20 x bar work
75 x 5
117 x 5
137 x 5
144 x 5
151 x 5

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

Standing Band Cuban Curl:
Purple x (22)3

* Notes:

- I was fairly excited about today's workout, because I added 8kg more than prescribed on the snatches, and 14kg on the back squat.  I'm very pleased with my performance today.  Hopefully, I can keep the momentum going for the remainder of the week.

2016APR12 (OTC4 D2.W1)

Press:
20 x bar work
45 x 3
60 x (3)3

Block Clean + Power Jerk:
20 x bar work
55 x (1+1)3
75 x (1+1)3
90 x (1+1)3
105 x (1+1)3
110 x (1+1)3
115 x (1+1)3

115kg Block Clean + Power Jerk

Block Clean Pull + Clean + Squat:
75 x (3+3+3)1
90 x (3+3+3)1
105 x (3+3+3)1
110 x (3+3+3)1
115 x (3+3+3)1

115kg x 3 Block Clean Pull + 3 Clean + 3 Squat

Good Morning:
20 x 6
55 x 6
60 x 6
65 x 6

Standing Band L-Fly:
Purple x (10)4

* Notes:

- This is a BRUTAL program that I'm currently undertaking.  Absolutely, BRUTAL!!!

2016APR11 (OTC4 D1.W1)

Block Muscle Snatch + Press in Snatch + Squat:

20 x bar work

25 x (1+3+1)1

30 x (1+3+1)1

36 x (1+3+1)3

Block Power Snatch + Squat:

48 x (3+3)1

60 x (3+3)1

72 x (3+3)1

Block Snatch High Pull + Block Snatch:

60 x (3+3)1

72 x (3+3)1

84 x (3+3)1

86 x (3+3)1

88 x (3+3)1

88kg x 3 Block Snatch High Pull + 3 Block Snatch

Back Squat:

20 x 5

70 x 5

117 x 5

137 x 5

140 x 5

143 x 5

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 16) + (bw x 12))3

Standing Band Cuban Curl:

Purple x (20)3

* Notes:

- I started a new 12 week program today.  Hopefully, it will provide some big dividends at the end of the 12 weeks.  Ideally, I'd like to snatch 130kg and clean and jerk 160kg.

2016APR10 (REST)

Rest:

- Taking a well deserved day of rest after yesterday's competition.  I'll start the next 12 week program on Monday.

Vintage Eleiko Collars

2016APR09 (BIG FOUR BARBELL SPRING FLING COMPETITION)

Snatch:
20 x bar work
40 x (1+1)6 * muscle snatch + ohs
50 x (1+1)3 * muscle snatch + ohs
55 x (1+1)1 * muscle snatch + ohs
70 x (1)2
80 x (1)2
85 x 1
90 x 1
95 x 1
100 x 1
101 x 1 * 1st Attempt
105 x 1
111 x 1 * 2nd Attempt
121 x M * 3rd Attempt ** Press Out

101kg Snatch

(1st Attempt)

111kg Snatch

(2nd Attempt)

121kg Snatch

(3rd Attempt)

Clean + Power Jerk:
20 x bar work
40 x (1+1)5
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)1
110 x (1+1)1
120 x (1+1)1
125 x (1+1)1
130 x (1+1)1 * 1st Attempt
142 x (1+1)1 * 2nd Attempt
150 x (1+M)1 * 3rd Attempt ** Press Out

135kg Clean + Power Jerk

(1st Attempt)

142kg Clean + Power Jerk

(2nd Attempt)

150kg Clean + Power Jerk

(3rd Attempt)

* Notes:

- A profound day on the platform.  Snatches went exceptionally well with a top weight of 121kg; however, the 3rd attempt was called for a "press out" so I had to settle for 111kg.  Regardless, it was a huge confidence boost to snatch in excess of 120kg.  This is a major triumph for me as 120kg has been a big mental block for so long and to exceed it on a competition platform made it all the more sweeter, even with the "press out".

- As for the clean and jerks, I had another spectacular showing and the same situation revealed it's ugly head, the third attempt was called for a "press out".  The failed lift was not only depressing but extremely frustrating because successfully making 150kg has been a long goal of mine -- since 2012. Nevertheless, it wasn't meant to happen today.  In retrospect, the lift may have been considered a failed attempt on the platform, but, for me, it's a training PR match, dating back to 2011-2012.  It's been a long time since I've done a full clean with that much weight.

- So, today was a major success.  Regardless of failing on the platform for a minor "press out" issue, I walked away with a $100 cash prize along with the satisfaction in knowing that I have the capacity and capability to do so much more.

1st Place

2016APR08 (RMT D2.W12)

Block Clean + Push Jerk:
20 x bar work
45 x (1+1)5
55 x (1+1)3
65 x (1+1)2
75 x (1+1)2
85 x (1+1)2
95 x (1+1)2
105 x (1+1)1
115 x (1+1)1
125 x (1+1)1 * test

115kg Block Clean + Push Jerk

Block Clean Pull:
135 x 3
145 x 3
155 x 3

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

Kang Squat:
47.5 x (5)3

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

* Notes:

- Nothing overly spectacular today but it was intentional ,because I have a competition tomorrow morning, so I decided to keep things relatively light and save the heavy stuff for then.  I did, for some strange reason, decide to play around with push jerks instead of my usual power jerks, maybe another way of giving myself a little mini-rest before the meet.

125kg Block Clean + Push Jerk

2016APR07 (RMT D1B.W12)

Back Squat:
20 x bar work
70 x (5)2
110 x (4)2
140 x 3
160 x 2
170 x 2
180 x 2
195 x 1 * test

180kg x 2 Back Squat

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- After a 5 1/2 hour drive with two kids, the stress level was very high, so I decided to hit the squat rack and surprised myself with a 1kg PR of 195kg.  Not a bad way to end a long trip.

195kg Back Squat

2016APR06 (RMT D1.W12)

Block Snatch:
20 x bar work
40 x (1+1)5 * muscle snatch + ohs
50 x (1+1)3 * muscle snatch + ohs
62.5 x 2
72.5 x 2
77.5 x 2
82.5 x 2
87.5 x 2
92.5 x 1
97.5 x 1
102.5 x 1
107.5 x M
107.5 x 1
112.5 x (M)2
112.5 x 1
117.5 x 1
120 x M
120 x 1

120kg Block Snatch

Block Power Snatch:
80 x 3
85 x 3
90 x 1
95 x 1
100 x 1

100kg Block Power Snatch

Good Morning:
30 x 6
40 x 6
50 x 6

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- EPIC day between the blocks today!  I finally toppled 120kg.  It's been a very long time since I've snatched that much from any height, let alone from the blocks.  Then to knock out an easy 100kg power snatch from the blocks -- my whole month has been made!

2016APR05 (RMT D4.W11) * DELOAD

Block 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
90 x (1+1)2
95 x (1+1)2
100 x (1+1)2
105 x (1+1)1
110 x (1+1)1
115 x (1+1)1
120 x (1+1)1

120kg Block Clean + Power Jerk

Block Power Clean:
80 x 3
90 x 3
100 x 3
100 x 1

100kg x 3 Block Power Clean

Front Squat:
100 x (3)3

Kang Squat:
45 x (5)3

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

* Notes:

- Last full day of "deload week" and I'm excited to start ramping up for week 12 of this training program.  So far, everything is going as scheduled and I hope to make some new PRs in the next week.

2016APR04 (RMT D3B.W11) * DELOAD

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)2 * test

160 x 3 Back Squat

Press:

20 x 5

42.5 x 5

52.5 x 4

62.5 x (3)3

Good Morning:

30 x 6

40 x 6

50 x 6

Standing Band Cuban Curl:

Purple x (20)3

* Notes:

- Feeling a little tight in the hips from all the sitting while driving up to Illinois, but I managed to knock out 5 sets of triples at 160kg -- not bad.  I even ventured into 170kg territory for two singles, the first was very "toey" so I decided on a second which was much better.

170kg Back Squat

2016APR03 (REST) * DELOAD

Rest:

- Travel day to Illionis to spend spring break with friends and family.

Werk San 2.5kg Training Collars

2016APR02 (RMT D3A.W11) * DELOAD

Block Snatch:
20 x bar work
40 x (1+1)5 * muscle snatch + ohs
60 x 2
70 x 2
75 x 2
80 x 2
85 x 2
90 x 2
95 x 2
100 x 1 * test

95kg x 2 Block Snatch

Block Power Snatch:
65 x 3
75 x 3

Good Morning:
25 x 6
35 x 6
45 x 6

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- I felt very sharp with the block snatches today, which came as a huge surprise because I only managed about 5 hours of sleep last night.  I had a wicked episode of insomnia which resulted in some liberal consumption of vodka, something I haven't done in over three months, to aid in sleep.  I know it's not the most desirable way to become drowsy but it worked enough to get me at least 5 hours.

100kg Block Snatch

2016APR01 (RMT D2.W11) * DELOAD

Power Clean + Power Jerk:
20 x bar work
50 x (1+1)4
70 x (1+1)2
80 x (1+1)2
90 x (1+1)2
100 x (1+1)2
110 x (1+1)3
110 x (1+0)1

110kg Power Clean + Power Jerk

Front Squat:
70 x 4
90 x 4
110 x (3)3

Kang Squat:
40 x (5)2

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

* Notes:

- Continuing the "deload week" without a hitch.  Trying my best to not overstimulate myself by truly remaining in a "deload" mode, which means keeping the weights light!