2016JUN30 (CTP D4B.W1)

Clean Recovery:
20 x bar work
60 x (3)2
80 x 3
100 x 3
120 x 3
140 x 3
150 x 3
160 x (M)2

150kg x 3 Clean Recovery

RDL:
60 x (3)2
100 x 3
140 x 3
160 x 3
180 x 3

180kg x 3 RDL

Good Morning:
27.5 x 10
37.5 x 10
47.5 x 10

Standing Band Cuban Curl:
Purple x (20)3

Standing Band Pull In:
Maroon x (20)3

* Notes:

- I nearly made 160kg for a single with the clean recovery; however, it just wasn't in the cards today.

2016JUN29 (CTP D4A.W1)

Snatch:
20 x bar work
40 x (1)5
50 x 3
60 x 3
70 x 2
80 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x 1
115 x (M)2
115 x 1

115kg Snatch

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

60kg Muscle Snatch + Press in Snatch + Overhead Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 22) + (bw x 22))3

Standing Band L-Fly:
Purple x (20 L/R)3

Standing Band Overhead Pull Downs:
Maroon x (20)3

* Notes:

- Sluggish with the catch and maintaining stability in the receiving position which resulted in two failed attempts at 115kg.  I've got to fix this issue.

2016JUN28 (CTP D3B.W1)

Snatch High Pull:
20 x bar work
50 x (3)2
70 x 3
90 x 3
110 x 3
120 x 3
125 x 3
130 x 3

130kg x 3 Snatch High Pull

Clean Pull:
110 x 3
120 x 3
130 x 3
140 x 3
150 x 3
160 x 3
170 x 3

170kg x 3 Clean Pull

Good Morning:
25 x 10
35 x 10
45 x 10

Standing Band Reverse Pec Deck:
Green x (22)3

Standing Band Pull-In:
Maroon x (12)3

Standing Band Overhead Pull Down:
Maroon x (12)3

* Notes:

- Nothing but pulls upon pulls today.  My back is crushed and I'm ready for some rest and food.

2106JUN27 (CTP D3A.W1)

Back Squat:
20 x bar work
60 x 5
80 x 5
100 x 5
120 x 4
140 x 4
150 x 3
160 x 3
170 x 3

170kg x 3 Back Squat

RDL:
60 x 5
100 x 5
125 x 3
135 x 3
145 x 3

Press:
20 x bar work
40 x 3
50 x 3
60 x 3
70 x (3)3

Standing Band Cuban Curl:
Purple x (20)3

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 22) + (bw x 22))3

* Notes:

- Not a bad squat day.  Made it up to 170kg for a triple and it wasn't too challenging.  More to come in the near future.

2016JUN26 (CTP D2B.W1)

Clean + Power Jerk:
20 x bar work
40 x (1+1)5
60 x (1+1)3
80 x (1+1)3
100 x (1+1)3
110 x (1+1)1
120 x (1+1)1
125 x (1+1)1
120 x (1+1)1
130 x (1+1)1
137.5 x (1+1)1

137.5kg Clean + Power Jerk

Power Clean + Hang Power Clean + Power Jerk:
90 x (1+1+1)1
100 x (1+1+1)1
110 x (1+1+1)1

110kg Power Clean + Hang Power Clean + Power Jerk

Clean High Pull:
135 x 3
140 x 3
145 x 3

145kg x 3 Clean High Pull

Good Morning:
22.5 x 10
32.5 x 10
42.5 x 10

Standing Band L-Fly:
Purple x (20 L/R)3

* Notes:

- All the lifts today went exceptionally well.  They were fast, crisp, and technically sound.  I was very pleased with today's results.

2016JUN25 (CTP D2A.W1)

Clean Recovery:
20 x bar work
50 x 3
70 x 3
90 x 3
110 x 3
125 x 3
130 x 3
135 x 3

135kg x 3 Clean Recovery

RDL:
70 x 3
100 x 3
120 x 3
130 x 3
140 x 3

140kg x 3 RDL

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 21) + (bw x 21))3

Standing Band Reverse Pec Deck:
Green x (21)3

* Notes:

- It's been a very long time since I've done clean recoveries from the rack and it was extremely humbling.  This will definitely take some time to adjust and develope some appreciable strength with this particular exercise.  Hopefully, it will help me stand up 160kg and more from the classic clean.

2016JUN24 (CTP D1B.W1)

Snatch:
20 x bar work
40 x (3)4
60 x 3
70 x 3
80 x 3
90 x 1
100 x 1
110 x 1
100 x 1
110 x 1
120 x M
115 x M
90 x 3
95 x 3

110kg Snatch

Snatch + Snatch Push Press + Overhead Squat:
80 x (1+2+1)1
90 x (1+2+1)1
100 x (1+2+1)1

100kg Snatch + 2 Snatch Push Press + Overhead Squat

Snatch High Pull:
110 x 3
115 x 3
117.5 x 3

Good Morning:
20 x 10
30 x 10
40 x 10

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- A fairly good day on the platform.  I'd hoped to make 120kg but considering almost 95% of my lifts were rock solid, a miss at 120kg and 115kg is acceptable.  The higher numbers will come with time, practice, and patience.  You can see the consistency in the below snatch triple at 95kg, which was done after the missed lifts at 120kg and 115kg.

95kg x 3 Snatch

2016JUN23 (CTP D1A.W1)

Back Squat:
20 x bar work
50 x 5
70 x 5
95 x 5
115 x 5
135 x 5
155 x 3
160 x 3
165 x 3

165kg x 3 Back Squat

RDL:
70 x 5
100 x 5
125 x 3
130 x 3
135 x 3

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

Standing Band Reverse Pec Deck:
Green x (20)3

* Notes:

- Today, I started the Conceptual Training Program (CTP).  I ditched the remaining workouts from the Olympic Training Center (OTC4) four day program after the gigantic clean bomb-out from two days ago.  Instead, I've decided to move on and the CTP will serve as an interim program until I start my next twelve week program (most likely the Russian Modified Program).

2016JUN22 (OTC4 D3A.W12)

Snatch:
20 x bar work
40 x (1)5
60 x (1)4
70 x (1)2
80 x (1)2
90 x 1
96 x 1
102 x 0 * pull only
90 x 1
95 x 1
100 x 1
105 x 1
110 x M

105kg Snatch

* Notes:

- Hot, tired and weak.  Snatches were very sluggish and slow; plus, my shoulders weren't feeling very strong and stable.  Yesterday's monster attempts to clean 160kg, 161kg, and 162kg definitely smashed my CNS and has left me weak and feable.  Additionally, having to train in a very hot and muggy garage coupled with repeated interruptions from my kids makes for a terrible training environment.  Bigger snatches will have to wait.

2016JUN21 (OTC4 D4A.W12)

Clean + Power Jerk:
20 x bar work
50 x (1+1)5
70 x (1+1)2
90 x (1+1)2
110 x (1+1)1
120 x (1+1)1
130 x (1+1)1
140 x (1+M)1
150 x (1+0)1
160 x M
161 x M
162 x M
160 x M

150kg Clean

* Notes:

- I'm very disappointed in myself because the above numbers suck dick!  12 weeks of suffering to end up flat on my face, makes me sick to my stomach.  I couldn't even jerk 140kg!  Pathetic!

160kg Clean (Failed Attempt)

161kg Clean (Failed Attempt)

162kg Clean (Failed Attempt)

2016JUN20 (OTC4 D1B.W12)

Snatch High Pull + Snatch:
20 x bar work
40 x (1+1)4
60 x (1+1)3
70 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1
106 x (1+1)1
112 x (1+1)1
118 x (1+M)2
121 x (M+0)1

112kg Snatch High Pull + Snatch

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

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

Standing Ban Reverse Pec Deck:
Green x (20)3

* Notes:

- I'm feeling sluggish and soft today after yesterday's monsterous block clean complex.  I believe my central nervouse system is a little fried; plus, having a sore right shoulder doesn't help matters.  Regardless, I managed to successfully complete 112kg, which was 6kg shy of my goal weight of 118kg.  I'll get it nex time!

2016JUN19 (OTC4 D2A.W12)

Block Clean Pull + Clean + Squat:
20 x bar work
40 x (1+1+1)5
50 x (1+1+1)1
60 x (1+1+1)1
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+1+1)1
130 x (1+1+1)1
140 x (1+1+1)1
153 x (1+1+1)1

153kg Block Clean Pull + Clean + Squat

Good Morning:
50 x 6
55 x 6
60 x 6

Standing Band Cuban Curl:
Purple x (20)3

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

* Notes:

- 153kg!!!

2016JUN18 (OTC4 D1A.W12)

Snatch:
20 x bar work
40 x (1)5
60 x (1)2
60 x 2
80 x (1)2
90 x 1
100 x 1
105 x 1
110 x 1
103 x 1
108 x 1
113 x 1
116 x 1

116kg Snatch

Snatch + Snatch Push Press + Overhead Squat:
55 x (1+3+1)1
65 x (1+3+1)1
80 x (1+2+1)1
90 x (1+2+1)1
100 x (1+2+1)1

100kg Snatch + 2 Snatch Push Press + Overhead Squat

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

Standing Band Reverse Pec Deck:
Green x (20)3

* Notes:

- Zero misses and nearly 99% of my snatches today didn't require any foot movement upon reception of the bar.  The only small shuffle was done at 105kg; otherwise, every snatch from a "foot movement" standpoint was rock solid!

2016JUN17 (OTC4 D4B.W11) * DELOAD

Clean + Press:
20 x bar work
40 x (1+3)5
50 x (1+3)1
60 x (1+3)1
65 x (1+3)1
70 x (1+3)1

Clean Pull + Clean + Squat:
70 x (1+1+1)1
80 x (1+1+1)2
100 x (1+1+1)2
110 x (1+1+1)1
120 x (1+1+1)1
124 x (1+1+1)1
128 x (1+1+1)1
132 x (1+1+1)1
138 x (1+1+1)1

138kg Clean Pull + Clean + Squat

Clean Pull:
165 x (3)3

165kg x 3 Clean Pull

Good Morning:
55 x (6)2

Standing Band Cuban Curl:
Purple x (20)2

* Notes:

- Finally finished with the "deload" week and I'm a little depressed in how heavy 138kg felt today.  Hopefully, things will turn for the better once I start the 12th week of this program.  I'll have my fingers crossed!

2016JUN16 (OTC4 D3B.W11) * DELOAD

Snatch High Pull + Snatch:
20 x bar work
40 x (1+1)4
60 x (1+1)2
80 x (1+1)2
90 x (1+1)2
100 x (1+1)1
105 x (1+1)1
110 x (1+1)1

110kg Snatch High Pull + Snatch

Snatch + Snatch Balance + Overhead Squat:
60 x (1+2+1)1
70 x (1+2+1)1
80 x (1+2+1)1
90 x (1+2+1)1
95 x (1+2+1)1

95kg Snatch + 2 Snatch Balance + Overhead Squat

Snatch High Pull + Hang Snatch High Pull:
110 x (1+2)1
120 x (1+2)1
125 x (1+2)1

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

Standing Band Reverse Pec Deck:
Green x (20)2

* Notes:

- No missed lifts equals a great day on the platform!

2016JUN15 (OTC4 D4A.W11) * DELOAD

Clean + Squat + Power Jerk:
20 x bar work
40 x (1+1+1)5
50 x (1+1+1)2
70 x (1+1+1)2
90 x (1+1+1)2
100 x (1+1+1)1
110 x (1+1+1)1
120 x (1+1+1)1
125 x (1+1+1)1
130 x (1+1+1)1

130kg Clean + Squat + Power Jerk

3 Stage Clean Pull:
165 x (1)3

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

Standing Band Cuban Curl:
Purple x (20)2

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

* Notes:

-  I'm still going through my "deload" week and thoroughly enjoying it.  I topped off today with 130kg with a clean + squat + power jerk complex that wasn't overly challenging.  However, using the WerkSan equipment was a noticable change.  The barbell is very whippy, maybe more than my Eleiko or Uesaka barbells, which made the power jerks a little unstable overhead.  Nevertheless, I made it through the workout without any misses, clearly a sign of progress.

2016JUL14 (OTC4 D3A.W11) * DELOAD

3 Stage Snatch:
20 x bar work
40 x (1+1+1)5
55 x (1+1+1)1
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 * snatch only

100kg 3 Stage Snatch

Snatch High Pull:
120 x 3
122.5 x 3
125 x 3

Muscle Snatch + Press in Snatch + Overhead Squat:
20 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:
((180 x 20) + (bw x 20))2

Standing Band Cuban Curl:
Purple x (20)2

* Notes:

- I'm still in the midst of a "deload" and thoroughly enjoying the break from high intensity and high volume training.  The 3 stage snatches weren't the most technically sound, but considering my workout was performed very early in the morning, I'll count them as successful lifts.

110kg Snatch

2016JUN13 (OTC4 D2B.W11) * DELOAD

Block Clean Pull + Clean + Squat:
20 x bar work
50 x (1+1+1)3
80 x (2+2+2)1
100 x (1+1+1)1
110 x (1+1+1)1
120 x (1+1+1)1
130 x (1+1+1)1
137.5 x (1+1+1)1

137.5kg Block Clean Pull + Clean + Squat

Good Morning:
20 x 6
50 x (6)2

Standing Band Cuban Curl:
Purple x (20)2

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

* Notes:

- Simple and quick workout today.  I got up to 137.5kg in less than 15 minutes -- that's FAST!  I could have warmed-up a little longer but I was short on time today, so the abbreviated workout was perfect.

2016JUN12 (OTC4 D1B.W11) * DELOAD

Snatch Pull + Snatch:
20 x bar work
40 x (1+1)5
65 x (1+1)2
80 x (1+1)2
90 x (1+1)2
100 x (1+1)2
105 x (1+1)2
108 x (1+M)1
110 x (1+1)1

110kg Snatch Pull + Snatch

Snatch + Snatch Push Press + Overhead Squat:
60 x (1+3+1)1
70 x (1+3+1)1
80 x (1+2+1)1
85 x (1+2+1)1
90 x (1+2+1)1

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

Standing Band Cuban Curl:
Purple x 20

* Notes:

- Still in the midst of a "deload" week and feeling pretty good after taking yesterday off.  Made my way up to 110kg without much trouble, except for the missed lift at 108kg.  All in all, a good day on the platform.

2016JUN11 (REST) * DELOAD

Rest:

Vintage Eleiko Change Plates (Circa 1970's)

- Finally took a day off to rest and recouperate.  I rarely take naps, but today I took an overdue 1 hour nap in the middle of the day.  I definitely need this deload.

2016JUN10 (OTC4 D2A.W11) * DELOAD

Power Clean + Press:
20 x bar work
40 x (1+3)2
50 x (1+3)1
60 x (1+3)1
65 x (1+3)1
70 x (1+3)1

Power Clean + Power Jerk:
70 x (1+1)2
80 x (1+1)2
100 x (1+1)2
110 x (1+1)2
120 x (1+1)2
130 x (1+M)1
130 x (1+1)1
120 x (1+1)2

130kg Power Clean + Power Jerk

Clean Deadlift + Below Knee Hang Clean Pull:
145 x (1+3)1
150 x (1+3)1
155 x (1+3)1

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

Standing Band Cuban Curl:
Purple x 20

* Notes:

- In keeping with the "fun" theme from yesterday, I opted to do power clean + power jerks, since it has been a long time since I've performed them.  I could tell that yesterday's clean grip snatch complex took a toll on my lower back and my general overall performance today, which I felt was subpar.  Not to mention, I nailed my chin with the first attempt at 130kg, which put a damper on my willingness to climb any higher in weight.  Thankfully, it's a "deload" week and I can brush it off without much concern.

2016JUN09 (OTC4 D1A.W11) * DELOAD

Clean Grip Snatch High Pull + Snatch:
20 x bar work
40 x (1+1)4
50 x (1+1)1
60 x (1+1)1
70 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x (1+M)6
100 x (1+1)1

100kg Clean Grip Snatch High Pull + Snatch

Clean Grip Muscle Snatch:
50 x 1
60 x 1
70 x 1
80 x M

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

Snatch Deadlift + Below Knee Hang Snatch High Pull:
100 x (1+3)1
105 x (1+3)1
110 x (1+3)1

Good Morning:
40 x (6)2

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

Standing Band Cuban Curl:
Purple x 20

* Notes:

- Started the "deload" week and decided to include two days of fun training sessions to test myself with unusual exercises.  Today, I established a new PR with a 100kg clean grip snatch high pull + snatch; although, it took me 7 attempts.  Regardless, a nice switch up from the norm.

2016JUN08 (OTC4 D4B.W10)

Front Squat:
20 x bar work
40 x 5
60 x 2
80 x 2
100 x 2
130 x 2
150 x 1

* Notes:

- Completely exhausted and glad phase 2 is now offically complete.

2016JUN08 (OTC4 D3B.W10)

Back Squat:

20 x bar work

50 x (5)2

70 x 5

90 x 5

110 x 5

130 x 3

150 x 2

170 x 2

180 x 2

185 x 1

190 x 1

180kg x 2 Back Squat

* Notes:

- I completed the final component of day three's workout with back squats up to 190kg.  I'm smoked!

190kg Back Squat

2016JUN07 (OTC4 D4A.W10)

Power Clean + Press:
20 x bar work
50 x (1+3)1
60 x (1+3)1
65 x (1+3)1
70 x (1+3)1

No Feet Clean + Power Jerk:
20 x bar work
50 x (1+1)5
80 x (1+1)3
95 x (1+1)2
110 x (1+1)1
120 x (1+1)1
130 x (1+1)1
135 x M
135 x (1+M)1
135 x (1+1)1
144 x (M)2

135kg No Feet Clean + Power Jerk

* Notes:

- Crushed, physically and mentally, destroyed is how I felt today.  Nothing seemed to click properly and my mind refused to allow my body to jump under 144kg.  I'm in dire need of rest.  Bring on the deload week!

2016JUN06 (OTC4 D3A.W10)

Snatch:
20 x bar work
40 x (2)4
60 x (1)3
70 x (1)2
80 x 1
90 x 1
100 x M
100 x 1
110 x 1
116 x (M)2
105 x M
105 x 1
110 x 1
115 x 1
120 x (M)2
100 x (M)2
100 x 1
105 x (M)2
100 x 1
100 x M

115kg Snatch

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

Muscle Snatch:
40 x 1
50 x 1
60 x 1

* Notes:

- Complete cluster-fuck!  6 interupting phone calls during this training session, need I say more?  FUCK ME!

2016JUL05 (OTC4 D2.W10)

Power Clean + Press:
20 x bar work
40 x (1+3)2
50 x (1+3)1
60 x (1+3)1
65 x (1+3)1
70 x (1+3)1

Block Clean Pull + Clean + Squat + Power Jerk:
40 x (1+1+1+1)2
50 x (1+1+1+1)1
80 x (1+1+1+1)3
110 x (1+1+1+1)2
120 x (1+1+1+1)1
130 x (1+1+1+1)1
135 x (1+1+1+1)1
140 x (1+1+1+M)1
145 x (1+1+1+M)1

135kg Block Clean + Clean + Squat + Power Jerk

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- I'm tired and ready for a "deload" week.  The clean complex was a motherfucker and standing up with 140kg and 145kg wasn't as easy as I had hoped.  I'm overdue, but still have two or three more days left in this week's cycle.

145kg Block Clean + Clean + Squat + Power Jerk (Miss)

2016JUN04 (OTC4 D1B.W10)

Snatch:
20 x bar work
40 x (2)4
60 x (2)2
80 x 2
90 x 2
100 x 2
110 x 1
115 x 1
120 x (M)2
110 x 1
117 x M
118 x M
110 x 1

100kg x 2 Snatch

Snatch + Snatch Push Press + Overhead Squat:
55 x (1+3+1)1
65 x (1+3+1)1
78 x (1+3+1)1
85 x (1+2+1)1
92 x (1+2+1)1

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

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Everything felt slightly forward today; especially, at the higher weights.  Nevertheless, I did managed to snatch up to 115kg, which was 12kg above prescribed.  I feel like I'm moving relatively quickly under the bar and my lock-out is definitely more stable.  Overall, I'm satisfied with today's workout.

115kg Snatch

2016JUN03 (OTC4 D4B.W9)

Clean Pull + Clean + Squat:
20 x bar work
50 x (1+1+1)5
70 x (1+1+1)3
110 x (1+1+1)1
130 x (1+1+1)1
140 x (1+1+1)1

140kg Clean Pull + Clean + Squat

3 Stage Clean Pull:
150 x 3
155 x 3
160 x 3

160kg 3 Stage Clean Pull

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Sweltering, hot and muggy day in the garage.  As such, I decided to skip a few sets to minimize my time in the garage.  Weight increases were rather bold, but necessary considering the heat; however, it does highlight the potential that I have to execute these larger increases, if necessary.

2016JUN02 (OTC4 D1A.W10)

Snatch High Pull + Snatch:
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
110 x (1+1)1
120 x (1+M)1
120 x (1+1)1
117 x (1+M)1
117 x (1+1)1

120kg Snatch High Pull + Snatch

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

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

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Finally nailed the 120kg snatch high pull + snatch complex.  Things are starting to look bright!

2016JUN01 (OTC4 D4A.W9)

Power Clean + Press:
20 x bar work
40 x (1+3)2
50 x (1+3)1
60 x (1+3)1
70 x (1+3)1
75 x (1+3)1

No Feet Clean:
20 x bar work
50 x (1)5
80 x (1)2
110 x (1)2
120 x (1)2
125 x (1)2
130 x (1)2

130kg No Feet Clean

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Today, I installed a new weightlifting platform and it works like a gem; however, the noxious smell that's emanating from them is hard to withstand.  Plus, lifting in the garage has turned into a personal battle due to the ever increasing temperature.  It's steadily getting hotter and hotter with each passing day.  I'm not looking forward to summer.