2016MAY31 (OTC4 D3B.W9)

Snatch High Pull + Snatch:
20 x bar work
40 x (1+1)4
50 x (1+1)2
70 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1
105 x (1+1)1
110 x (1+M)1
110 x (1+1)1
115 x (1+M)2
105 x (1+1)1
112 x (1+M)1
115 x (1+M)1

110kg Snatch High Pull + Snatch

Snatch High Pull:
122 x 3
125 x 3
128 x 3

Muscle Snatch + Press in Snatch + Overhead Squat:
40 x (1+3+1)1
43 x (1+3+1)1
46 x (1+3+1)1

* Notes:

- Sluggish and tired today, coupled with an extremely hot and uncomfortable training environment makes for a lacklust performance.  I need to fix both the temperature and my subpar lockouts.

2016MAY30 (OTC4 D2B.W9)

Block Clean Pull + Clean + Squat:
20 x bar work
50 x (3+3+3)2
80 x (3+3+3)1
110 x (2+2+2)1
120 x (1+1+1)1
130 x (1+1+1)1
140 x (1+1+1)1
145 x (1+1+1)1
151 x (1+M+0)2
151 x (1+1+1)1

151kg Block Clean Pull + Clean + Squat

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

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- 151kg block clean pull + clean + squat complex success!!!

2016MAY29 (OTC4 D3A.W9)

3 Stage Snatch:
20 x bar work
40 x (1+1+1)4
55 x (1+1+1)1
65 x (1+1+1)1
75 x (1+1+1)1
85 x (1+1+1)1
90 x (1+1+1)1
95 x (1+1+1)1
100 x (1+1+M)1
100 x (1+1+1)1

100kg 3 Stage Snatch

Snatch Balance + Overhead Squat:
55 x (2+1)1
65 x (2+1)1
75 x (2+1)1
85 x (2+1)1
95 x (2+1)1
105 x (2+1)1

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

* Notes:

- I had to switch up some of the prescribed programming by dividing Day 2 and Day 3, because I didn't want to execute two consecutive days of cleans.  So I switched in Day 3, which was a snatch day and will finish Day 2 tomorrow with the clean complexes off the high blocks.  Overall, a great day on the platform with a successful 100kg 3 stage snatch.

2016MAY28 (OTC4 D2A.W9)

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

Block Clean + Power Jerk:
50 x (1+1)4
70 x (1+1)4
100 x (1+1)2
120 x (1+1)2
125 x (1+1)1
130 x (1+M)1
130 x (1+1)1
138 x (1+1)1

138kg Block Clean + Power Jerk

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- I'm feeling rather sluggish today and decided to call it a day after the successful 138kg block clean + power jerk.  My left knee is aching, along with my left wrist, so I decided to error on the side of caution and take it easy today.  Regardless, I still made it to 138kg, which is slightly over 300 pounds.

2016MAY27 (OTC4 D1.W9)

Low Block Snatch High Pull + Snatch:
20 x bar work
40 x (3+3)1
50 x (3+3)1
70 x (3+3)1
90 x (2+2)1
110 x (1+1)1
120 x (1+M)1
112 x (1+M)1
114 x (1+M)1
115 x (1+M)1
110 x (1+1)1
115 x (1+M)1
110 x (1+M)2
110 x (1+1)1

110kg Low Block Snatch High Pull + Snatch

Low Block Snatch High Pull:
120 x 3
125 x 3
130 x 3

130kg x 3 Low Block Snatch High Pull

Snatch Push Press + Overhead Squat:
20 x (3+1)1
50 x (3+1)1
70 x (2+1)1
90 x (2+1)1
100 x (2+1)1

Muscle Snatch + Press in Snatch + Overhead Squat:
20 x (1+3+1)1
40 x (1+3+1)3

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

Standing Band Cuban Curl:
Purple x (20)3

Good Morning:
20 x 6
40 x 6
47.5 x 6
55 x 6

* Notes:

-  Tough workout today, considering the fact that I decided to implement a larger progression of 20kg to get as quickly to my working weights.  It worked well, from 50, 70, 90, and 110kg; however, things turned quickly to shit at 120kg and I know 95% of it was mental.  I'll get that weight next time and a lot more, but today it was a struggle.  Too many missed lifts with the snatches!

2016MAY26 (OTC4 D4.W8)

Press:
20 x bar work
40 x 3
50 x 3
60 x 3
70 x 3
80 x 3

80kg x 3 Press

No Feet Clean + Power Jerk:
20 x bar work
50 x (1+1)4
80 x (1+1)2
110 x (1+1)2
130 x (1+1)1
135 x (1+1)1
140 x (1+1)1
145 x (1+0)1
130 x (1+1)2

140kg No Feet Clean + Power Jerk

Clean Pull:
145 x (3)2
150 x 3

150kg x 3 Clean Pull

Front Squat:
125 x 3
130 x 3
135 x 3

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- It's the end of the 2nd cycle and I'm very pleased with my results.  I would have liked to have made more than 120/146 from this particular cycle, but I know that I must remain patient.  The program definitely works, so I must place my trust in the system.

2016MAY25 (OTC4 D3B.W8)

Back Squat:
20 x (5)2
55 x (5)2
75 x 5
115 x 3
145 x 3
165 x 3
185 x 3
195 x 1/M
205 x M
20 x 5
75 x 3
115 x 3
145 x 3
165 x 3
185 x M

185kg x 3 Back Squat

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

* Notes:

- Crushed.  Physically and emotionally.  I had high expectations for today's squat workout and it was a flamming disaster.  In reviewing the video clips, my torso was nearly horizontal (a prime attribute of a piss poor squat); plus, my legs weren't firing properly.  I had zero drive out of the hole.  Maybe it's because I took a wider stance today, or a narrower grip on the bar, or because I needed a day or rest?  I have to put this behind me and focus on tomorrow's workout.  It's all apart of the process.  Not everyday is a PR day.  Piss.

195kg x 1/M Back Squat

2016MAY24 (OTC4 D3A.W8)

Snatch:
20 x bar work
45 x (2)5
65 x 2
75 x 2
85 x 2
95 x 2
105 x 2
115 x 2

115kg x 2 Snatch

Snatch High Pull:
115 x 3
118 x 3
121 x 3

121kg x 3 Snatch High Pull

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

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

Standing Band Cuban Curl:
Purple x (20)3

Good Morning:
20 x 6
37.5 x 6
45 x 6
52.5 x 6

* Notes:

- An EPIC 115kg snatch double from the floor.  Can I possibly say anything more?  Progress is definitely happening!

2016MAY23 (OTC4 D2.W8)

Press:
20 x (5)3
40 x 3
50 x 3
65 x 3
70 x 3
75 x 3

Clean + Power Jerk:
20 x bar work
50 x (1+1)2
80 x (1+1)2
110 x (1+1)2
130 x (1+1)1
140 x (1+1)1
150 x (M)2
140 x (1+1)1
143 x (1+1)1
146 x (1+1)1

146kg Clean + Power Jerk

Clean Pull:
157 x 3
160 x 3
163 x 3

163kg x 3 Clean Pull

Front Squat:
50 x 3
80 x 3
110 x 3
143 x 3
146 x 3
148.5 x 3

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

Standing Band Lateral Raise:
Purple x (20)3

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

* Notes:

- A little disappointed today with the two missed lifts at 150kg.  I didn't even give an honest attempt and broke down mentally.  Nevertheless, I did managed to regroup and collect myself to walk away with a successful 146kg clean + power jerk.

2016MAY22 (OTC4 D1.W8)

Snatch:
20 x bar work
40 x (2)2
45 x 2
50 x 2
55 x 2
60 x 2
65 x 2
75 x 2
85 x 2
95 x 2
105 x 1
110 x (M)2
110 x 1
115 x M
115 x 1
120 x 1
123 x (M)2

120kg Snatch

Snatch Pull:
127 x 3
130 x 3
133 x 3

133kg x 3 Snatch Pull

Muscle Snatch + Press in Snatch + Overhead Squat:
40 x (1+3+1)1
45 x (1+3+1)1
47 x (1+3+1)1

Back Squat:
90 x 3
110 x 3
120 x 3
130 x 3
140 x 3

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

Standing Band Cuban Curl:
Purple x (20)3

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

* Notes:

- Great workout considering it was late in the evening and not at my usual time.  Regardless, I got to snatch up to 120kg and 123kg was very close.  I'm getting close to breaking the 120kg barrier.

2016MAY21 (OTC4 D4.W7) * DELOAD

Press:

20 x bar work

40 x 3

50 x 3

65 x 3

72.5 x 3

Rack Power Jerk:

55 x 2

80 x 2

95 x 2 * re-rack

110 x 2 * re-rack

115 x 1

120 x 1

Clean Deadlift + Clean + Squat:

50 x (2+2+2)1

70 x (2+2+2)1

80 x (2+2+2)1

95 x (2+2+2)1

110 x (2+2+2)1

117.5 x (2+2+2)1

117.5kg x 2 Clean Deadlift + 2 Clean + 2 Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((170 x 20) + (bw x 20))3

Standing Band Cuban Curl:

Purple x (20)3

* Notes:

- Last official deload day and it was programmed with all this silly cardio/clean complexes.  At least it's over and now I can focus on next weeks all out training sessions.  

2016MAY20 (OTC4 D3.W7) * DELOAD

Low Block Muscle Snatch + Press in Snatch + Overhead Squat:
20 x (1+3+1)2
30 x (1+3+1)1
40 x (1+3+1)1
45 x (1+3+1)1

Snatch Balance + Overhead Squat:
52.5 x (2+2)1
65 x (2+2)1
77.5 x (2+2)1
90 x (M+0)2

Snatch High Pull + Snatch:
65 x (1+2)1
77.5 x (1+2)1
90 x (1+2)2

90kg Snatch High Pull + 2 Snatch

Power Snatch:
65 x 2
70 x 2
75 x 2

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- I absolutely despise snatch balance and overhead squats.  It's probably because I'm fucking terrible at them; but, regardless, I hate them.  Today, I got stapled twice with 90kg.  The weight wasn't heavy, it's because the movement feels completely awkward to me.  The movement pattern closely follows that of the snatch but it's not the same.  Bar placement and bar trajectory are completely different, making for it's awkwardness and fueling my hatred of this particular exercise.  Ugh, I fucking hate snatch balance.

2016MAY19 (OTC4 D2.W7) * DELOAD

Press:
20 x (5)3
40 x 3
50 x 3
65 x 3
70 x 3

Rack Power Jerk:
20 x bar work
40 x (2)2
60 x 2
80 x 2
95 x 2
110 x (1)2
112.5 x (1)2

Low Block Clean Pull + Clean:
20 x bar work
40 x (2+2)2
60 x (2+2)1
80 x (2+2)1
95 x (2+2)1
110 x (2+2)1
115 x (2+2)1

115kg x 2 Low Block Clean Pull + 2 Clean

Low Block Clean + Squat:
115 x (1+3)1
120 x (1+3)1

120kg Low Block Clean + 3 Squat

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

Standing Band Cuban Curl:
Purple x (20)2

* Notes:

- Fast and quick workout, but would had been faster if not for the damn rack power jerks, which I fucking hate.  I have zero leg drive when doing jerks from the rack, but feel like a freaking monster when jerking after a clean.  I can't explain it, it's just the way it is.  Regardless, another "deload" day done.

2016MAY18 (OTC4 D1.W7) * DELOAD

Block Muscle Snatch + Press in Snatch + Overhead Squat:
20 x (1+3+1)2
30 x (1+3+1)1
40 x (1+3+1)1
50 x (1+3+1)1

Low Block Snatch:
55 x (2)2
65 x 2
77.5 x 2
90 x 2
95 x 1
100 x (M)2
100 x 1

100kg Low Block Snatch

Low Block Snatch High Pull:
105 x 3
110 x 3

110kg x 3 Low Block Snatch High Pull

Back Squat:
20 x 5
70 x 5
110 x 5
140 x 4
160 x 3
140 x 3

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

Standing Band Cuban Curl:
Purple x (20)1

Good Morning:
20 x 6

* Notes:

- Fairly easy "deload" day; however, my technique with the snatches were complete shit.  I have to remind myself to keep the bar close because I'm developing a habit of punching the bar forward with my hips.

2016MAY17 (OTC4 D4B.W6)

No Feet Clean + Squat Jerk:
20 x bar work
50 x (1+1)4
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2
90 x (1+1)1
100 x (1+1)1
110 x (1+1)1
117.5 x (1+1)1
125 x (1+M)3
125 x (M+0)1
125 x (1+1)1

125kg No Feet Clean + Squat Jerk

Front Squat:
125 x 3
127.5 x 3
130 x 3

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- The programming called for "no feet clean + power jerks"; however, I opted for the squat jerk to help self-regulate myself from going too far beyond the prescribed 124kg.  It worked perfectly and garnered me a new PR of 125kg.  I start a deload week with the next workout.  I'm looking forward to a downshift in training, as I'm thoroughly beat up from the first two weeks of this cycle.

2016MAY16 (OTC4 D4A.W6)

Thruster:
55 x 3
75 x 1
80 x 1
85 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x 1
115 x 1
120 x 1

120kg Thruster

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- A new thruster PR by 10kg... can't complain!

2016MAY16 (OTC4 D3B.W6)

Back Squat:
20 x (5)3
40 x (5)2
60 x 5
80 x 5
100 x 5
120 x 4
140 x 3
160 x 3
180 x 3
200 x 1
160 x 3
170 x 3

180kg x 3 Back Squat

* Notes:

- I really wanted to get a triple at 200kg but it just wasn't in the cards today.  It will have to wait until the end of the next 4 week training cycle.

200kg Back Squat

2016MAY15 (OTC4 D3A.W6)

Snatch Balance:
20 x bar work
40 x 3
52.5 x 3
65 x 3
70 x 3
75 x 3

Snatch Pull + Snatch:
65 x (2+1)1
78 x (2+1)1
90 x (2+1)1
101 x (2+1)1
104 x (2+1)1
107 x (2+1)1
110 x (2+M/M)1
110 x (2+M)1
110 x (2+M/M)1

107kg x 2 Snatch Pull + Snatch

Reverse Hyper (Roller) + Good Morning:
((170 x 16) + (35 x 6))1
((170 x 16) + (45 x 6))1
((170 x 16) + (55 x 6))1

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- What a complete shit-storm the snatches turned into!  I swear the snatch pull + snatch complex felt so damn easy with 110kg; but, for the life of me, I could not secure the reception!  I was so pissed at myself.  FUCK!

2016MAY014 (REST)

Rest:

- A day off to celebrate Genevieve's birthday with family.

Vintage Eleiko Bumpers

2016MAY13 (OTC4 D2.W6)

Press:
20 x (5)2
40 x (5)2
50 x 3
60 x 3
70 x 3
80 x 1
81 x 1
82 x 1

Rack Power Jerk:
20 x bar work
40 x 2
60 x 2
80 x 2 * re-rack
100 x 2 * re-rack
110 x 2 * re-rack
120 x 2 * re-rack
125 x 2 * re-rack
130 x 1/M * re-rack
130 x 1 * re-rack
137 x 1 * re-rack

Block Clean Pull + Clean + Squat:
60 x (2+2+2)2
80 x (2+2+2)1
95 x (2+2+2)1
110 x (2+2+2)1
120 x (2+2+2)1
127 x (2+2+2)1
134 x (2+1/M+0)1
130 x (2+M+0)1
130 x (2+1/M+0)1

127kg x 2 Block Clean Pull + 2 Clean + 2 Squat

Reverse Hyper (Roller) + RDL:
((170 x 14) + (70 x 6))1
((170 x 14) + (100 x 6))1
((170 x 14) + (130 x 6))1

* Notes:

- A terribly long workout and I'm overwhelming thrilled that the suck-fest is over.  I'm starting to get the "pre-deload blues".  I'm looking forward to the upcoming "deload" week as my lifts are starting to suffer; clearly, an indication that I'm due for a little downshift in training volume and intensity.

2016MAY12 (OTC4 D1.W6)

Block Muscle Snatch + Press in Snatch + Overhead Squat:
20 x (1+3+1)2
30 x (1+3+1)1
40 x (1+3+1)1
52.5 x (1+3+1)1
55 x (1+3+1)1

Block Snatch:
40 x 2
50 x 2
60 x 2
70 x 2
80 x 2
90 x 1/M/1
100 x M/1
102.5 x 1
105 x M/1
107.5 x 1
110 x 1
112.5 x (M)3
102.5 x 1
107.5 x 1
112.5 x (M)2
102.5 x 1

110kg Block Snatch

Block Power Snatch + Overhead Squat:
75 x (3+3)1
82.5 x (3+3)1
90 x (3+M)1

82.5kg x 3 Power Snatch + 3 Overhead Squat

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

* Notes:

- An absolutely long workout because I did the front squats from yesterday's workout; not to mention, I'm just tired and sore from last night's chiropractic adjustment.  I wasn't firing on all cylinders and my mobility was complete shit; thus, resulting in many missed lifts out front.  I'll get those missed lifts at 112.5kg next time.

2016MAY12 (OTC4 D4B.W5)

Front Squat:
20 x (5)2
40 x 5
60 x 5
80 x 5
100 x 4
120 x (3)3

120kg x 3 Front Squat

* Notes:

- Completion of week 4 was finalized with the front squats, and they were used as a warm up for the first day of week 5.  Overall, the front squats were a breeze.

2016MAY11 (OTC4 D4A.W5)

Press:
20 x (6)3
45 x 3
55 x 3
65 x 3
70 x 3
75 x 3

No Feet Clean + Power Jerk:
20 x bar work
50 x (1+1)2
57 x (1+1)2
78 x (1+1)2
94 x (1+1)1
100 x (1+1)1
106 x (1+1)1
112 x (1+1)1
118 x (1+1)1
124 x (1+1)1
130 x (1+1)1
136 x (1+1)1

136kg No Feet Clean + Power Jerk

Low Block Clean:
100 x 1
110 x 1
120 x 1
125 x 1
130 x 1
135 x 1
140 x 1
145 x M

140kg Low Block Clean

Reverse Hyper (Roller) + Good Morning:
((165 x 18) + (30 x 6))1
((165 x 18) + (40 x 6))1
((165 x 18) + (50 x 6))1

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Another one in the books and considering the huge push beyond the prescribed weights for the day, today was pretty fucking awesome!  I'll complete the front squats tomorrw with some accessory work to finish out the week's worth of training.  I'll start the 6th week starting on Friday.

2016MAY10 (OTC4 D3.W5)

Block Muscle Snatch + Press in Snatch + Overhead Squat:
20 x (1+3+1)3
30 x (1+3+1)1
40 x (1+3+1)1
50 x (1+3+1)1
60 x (1+3+1)1

60kg Block Muscle Snatch + 3 Press in Snatch + Overhead Squat

Power Snatch + Overhead Squat:
60 x (2+2)1
75 x (2+2)1
82 x (2+2)1
87 x (2+2)1
92 x (2+2)1

92kg x 2 Power Snatch + 2 Overhead Squat

Snatch High Pull + Snatch:
75 x (1+2)1
88 x (1+2)1
95 x (1+2)1
100 x (1+2)1
105 x (1+2)1

105kg Snatch High Pull + 2 Snatch

Back Squat:
20 x bar work
90 x 3
110 x 3
130 x 3
150 x 3

Reverse Hyper (Roller) + RDL:
((165 x 16) + (60 x 6))1
((165 x 16) + (90 x 6))1
((165 x 16) + (120 x 6))1

Standing Band Low Scapula Hold:
Green x 6 @ 10c
Green x 5 @ 10c
Green x 4 @ 10c

* Notes:

- Lots of weightlifting cardio/complexes today and I'm grateful to be finished with them, because they absolutely sap all my energy.  I did make it to 105kg, which isn't overly impressive but it's 12kg above prescribed weight.  Not a bad day!

2016MAY09 (OTC4 D2B.W5)

Front Squat:
20 x bar work
40 x (5)2
60 x 5
80 x 5
100 x 4
120 x 4
140 x 3
150 x 3
160 x 3

160kg x 3 Front Squat

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

Plate Cuban Curl:
1.25 x 20
5 x 20
10 x 20

* Notes:

-  I was feeling a little over ambitious today after a day of rest, and thought I could get away with front squatting 180kg for a triple; however, I got stapled on my first attempt at 160kg mainly due to a serious lack of focus and air.  Therefore, I decided to crawfish back to 150kg and make more modest increases.  Thus, landing me at 160kg for a triple for the day.  I'll save the 180kg triple for another day.

2016MAY08 (REST)

Rest:

- Taking a day off to celebrate Mother's Day.

Eleiko 2.5kg Competition Collars

2016MAY07 (OTC4 D2A.W5)

Press:
20 x (5)2
47.5 x 3 * close grip
57.5 x 3
62.5 x 3
67.5 x 3
72.5 x 3

Rack Power Jerk + Neck Power Jerk:
20 x (1+1)3
57.5 x (1+1)2
77.5 x (1+1)1
92.5 x (1+1)1
107.5 x (1+1)1
112.5 x (1+1)1
117.5 x (1+M)1
112.5 x (1+1)1

Block Clean Pull + Clean + Squat:
20 x (2+2+2)2
50 x (2+2+2)1
57 x (2+2+2)1
78 x (2+2+2)1
95 x (2+2+2)1
110 x (2+2+2)1
117 x (2+2+2)1
119 x (2+2+2)1
124 x (2+2+2)1

124kg x 2 Block Clean Pull + 2 Clean  + 2 Squat

Reverse Hyper (Roller) + Good Morning:
((160 x 20) + (25 x 6))1
((160 x 20) + (35 x 6))1
((160 x 20) + (45 x 6))1

* Notes:

- This workout seems to last forever.  All the workouts that are preceeded with press and jerk work, suck balls!  I seem to have zero legs when starting with dynamic overhead movements like the jerk before going into the cleans.  I can't explain it, maybe they just aren't warmed up enough but either way, I totally suck ass with overhead movements.

2016MAY06 (OTC4 D1B.W5)

Back Squat:
20 x (5)3
50 x (5)2
70 x 5
90 x 5
110 x 4
130 x 4
150 x 3
170 x 3
190 x 3

190kg x 3 Back Squat

Reverse Hyper (Roller) + RDL:
((160 x 18) + (50 x 6))1
((160 x 18) + (80 x 6))1
((160 x 18) + (110 x 6))1

Standing Band Low Scapula Hold:
Green x 6 @ 10c
Green x 5 @ 10c
Green x 4 @ 10c

* Notes:

- 190kg triple back squat...enough said.  BOOM!

2016MAY05 (OTC4 D1A.W5)

Block Muscle Snatch + Press in Snatch + Overhead Squat:

20 x (1+3+1)1

30 x (1+3+1)1

40 x (1+3+1)1

50 x (1+3+1)1

57.5 x (1+3+1)1

Snatch Balance:

20 x 3

62.5 x 2

75 x 2

87.5 x 2

90 x 2

92.5 x 2

Snatch:

20 x bar work

55 x (2)2

65 x 2

75 x 1

80 x 1

85 x 1

90 x 1

95 x 1

100 x M

100 x M

100 x 1

102.5 x M

95 x 1

95 x 1

95 x 1

95 x 1

100kg Snatch

Reverse Hyper (Roller) + Hanging Leg Raise:

((160 x 16) + (bw x 16))3

Standing Band Cuban Curl:

Purple x (20)3

* Notes:

- Today wasn't the most desirable snatch workout, because I completely fell on my ass and had 100kg come crashing down onto my right leg.  I've got a bruised and bloodied leg, and a broken ego.  However, I didn't give up!  I got off my ass and immediately returned to the bar for the next lift.  Note to self, clear a larger area when lifting, especially to the rear.

2016MAY05 (OTC4 D4B.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
141 x 5

141kg x 5 Front Squat

* Notes:

- Final exercise to complete the first 4 week cycle.  Front squats weren't too terrible.  I decided to duplicate the previous front squat workout; however, I did add an additional 1kg to the final set to end on a slightly higher note.

2016MAY04 (OTC4 D4A.W4)

Press:
20 x (5)2
40 x 3
50 x 3
60 x 3
62.5 x 3
65 x 3

Block Clean:
20 x bar work
55 x 3
65 x 3
72.5 x 3
92.5 x 3
107.5 x 3
110 x 3
112.5 x 3

Low Block Clean:
77.5 x 3
92.5 x 3
107.5 x 3
115 x 3
122.5 x 1
127.5 x 1
132.5 x 1
137.5 x 1
142.5 x 1
150 x M
150 x 1

150kg Low Block Clean

Low Block Clean Pull:
140 x 5
145 x 5
150 x 5

Reverse Hyper (Roller) + Good Morning:
((160 x 14) + (20 x 6))1
((160 x 14) + (30 x 6))1
((160 x 14) + (40 x 6))1

Standing Band Low Scapula Hold:
Green x 6 @ 10c

* Notes:

- 150kg... need I say more?

2016MAY03 (OTC4 D3B.W4)

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

160kg x 5 Back Squat

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Oh...my... GOD!!! My low back is still giving me hell!!!  To the point that I nearly didn't workout today.  I had so much pain hit me while trying to get ready to lift.  It's absolutely frustrating and painful, but I'll be damned if I quit.  I gathered myself, warmed up thoroughly and started with just the bar and after 20 minutes, I was ready to add plates onto the bar.  As a result, I ended the day at 160kg for 3 sets of 5 repetitions.  Conservative, but considering the circumstances, it's a win.

2016MAY02 (OTC4 D3A.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
51 x (1+3+1)1

Low Block Snatch:
20 x bar work
40 x 3
62 x 1
64 x 1
66 x 1
74 x 1
76 x 1
78 x 1
86 x 1
88 x 1
90 x 1
92 x 1
94 x 1
96 x 1
98 x 1
100 x M
102 x M
104 x 1

104kg Low Block Snatch

Low Block Snatch Pull:
110 x 5
115 x 5
120 x 5

120kg x 5 Low Block Snatch Pull

* Notes:

- Still battling with a very tender low back, but stretching this morning along with a good restful night of sleep has helped tremendously.  I cut the workout in half, due to my nagging injury and will do the back squats at a later date.  Additionally, I'll knock out the shoulder accessory work then as well.

2016MAY01 (REST)

Rest:

- I'm completely locked up.  I slept in the softest bed known to mankind at the Embassy Suites and now my lower back is complete shit.  I can barely stand up straight and bending over -- forget about it.  I fucking hate being so damn handicapped from such a stupid reason.  I'm pissed but in so much pain that I can't truly express myself.  Thinking fucking hurts!

Missing the Eleikos