2016JUL31 (REST)

Rest:

Russian Weightlifting Seminar Attendees

along with Coach Vladimir Safonov

- I was fortunate to spend the weekend learning from one of the best weightlifting coaches in the world, Russian National Coach, Vladimir Safonov.  I won't go into detail about the seminar, but I will share a key point that most coaches and athletes forget or choose to overlook -- weightlifting is an individual sport.  As such, programming should reflect and address personal strengths and weaknesses to build strength, speed, flexibility, and power in the classic (competition) lifts.

2016JUL30 (REST)

Rest:

Coach Vladimir Safonov and Myself

- Spending the weekend at Steven D's Strength and Conditioning, in Cincinnati, Ohio to attend a Russian weightlifting seminar by coach Vladimir Safonov.

2016JUL29 (BRU D4.W1)

Partial + Full Front Squat:
20 x bar work
50 x (3)2
70 x (3)2
90 x 3
110 x 3
130 x 2
150 x 1 = 154 * dmax
110 x (3)3 @ 70%

150kg Partial + Full Front Squat

Press:
20 x (5)2
40 x 5
50 x 4
60 x 3
70 x 2
82.5 x M
82.5 x 1 = 84 * dmax
61 x (3)3 @ 70%

82.5kg Press

Reverse Hyper Leg Curl + Plank:
((100 x 10) + (bw x 30s))3

Seated Band Cuban Curl:
Purple x (20)3

* Notes:

- I haven't done partial + full frong squats in a very long time and it felt suprisingly good.  Hopefully, it will transfer well in helping me stand up my abysmal cleans.

2016JUL28 (BRU D3.W1)

High Block Snatch:
20 x bar work
50 x (1)6
60 x (1)3
70 x (1)2
80 x (1)2
90 x 1
100 x 1 * dmax 1
105 x (M)2

85 x 1
92.5 x M
92.5 x 1
92.5 x M
92.5 x 1
100 x 1
105 x 1 * dmax 2
110 x (M)2

90 x 1
95 x 1
100 x 1
105 x 1 * dmax 3

90 x (3)3
100 x 1
110 x M
110 x 1 * dmax 4

110kg High Block Snatch

High Block Snatch Pull:
120 x (5)3

120kg x 5 High Block Snatch Pull

Calf Raise Good Morning + Standing Band Cuban Curl:
((30 x 5) + (Purple x 25))1
((40 x 5) + (Purple x 25))1
((50 x 5) + (Purple x 25))1

Rolling Thunder Hang:
bw (110.6kg) x (10c)3

* Notes:

- I had a bit of a stumble this morning with the start of the workout with an interupting phone call and an unexpected errand, which destroyed my focus and sent my emotions on fire; however, I gathered myself, cooled off, and returned to the platform to have a decent workout.  I got to successfully snatch 110kg off the high blocks, which (in retrospect) isn't half bad because that's a typical minimum snatch weight from the platform.  Overall, I walked away today content, at least for the moment.

2016JUL27 (BRU D2.W1)

Clean Recovery:
20 x bar work
50 x (3)2
70 x (3)2
90 x 3
110 x 3
120 x 2
130 x 1
140 x 1 = 144 * dmax
103 x (3)3 @ 70%

140kg Clean Recovery

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

80kg Press

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 25) + (bw x 25))3

Standing Band Pull In:
Maroon x (10)3

* Notes:

- I was definitely feeling weak today and I attribute it to yesterday's workout with the heavy block cleans.  Nevertheless, I did gather enough strength to stand up 140kg and press 80kg.  I know the press is a huge weakness of mine and it's one of my goals to increase it as much as possible in the coming months.

2016JUL26 (BRU D1.W1)

High Block Clean + Push Press:
20 x bar work
50 x (1+1)6
65 x (1+1)1
80 x (1+1)1
95 x (1+1)1

High Block Clean + Power Jerk:
110 x (1+1)1 * slow
110 x (1+1)1
125 x (1+1)1
140 x M
140 x (1+1)1 = 144 * dmax
103 x (1+1)9 @ 70%

140kg High Block Clean + Power Jerk

High Block Clean Pull:
150 x (5)3

150kg High Block Clean Pull

Calf Raise Good Morning + Standing Band Cuban Curl:
((20 x 5) + (Purple x 20))1
((30 x 5) + (Purple x 20))1
((40 x 5) + (Purple x 20))1

Captains of Crush:
#1.5 x (1L/1R)5

* Notes:

- Start of a new cycle and new program.  It was refreshing to not follow any prescribed reps, sets and weights.  Instead, trying to find a daily maximum and then cutting back to 70% of that number made lifting fun -- something that I haven't experienced in a long while.

- I missed my first attempt at 140kg (I believe) because I was shocked to have pulled under the bar so quickly.  I surprised myself.  After analyzing the video of the miss, I knew I could successfully make the clean because there was more than sufficient height on the bar.  Now, as for the power jerk, it was pure luck, because I looked like a overstuffed bag of Jello trying to control the bar overhead.  Luckily, I somehow managed to make the lift!

- The high block clean pulls at 150kg were a breeze.  I know I could have gone much higher, but I wanted to slowly ease into this training protocol.  As such, I made the decision that 10kg above my successful clean was more than enough for today.  Plus, I didn't want to negatively alter the trajectory of the bar in the power position with a heavier weight.

- All in all, today was a fantastic day between the blocks, even with a missed lift at 140kg and a self-inflicted "judo chop" to the throat with my initial clean at 103kg.  That really hurt like hell!

2016JUL25 (CTP D1B.W4)

Back Squat:

20 x bar work

50 x (5)3

70 x (5)2

90 x 5

110 x 5

130 x 4

150 x 3

170 x 1

180 x 1

160 x (2)3

180kg Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((180 x 25) + (bw x 25))2

* Notes:

- Sluggish and weak, but what's new?  I think I've milked this program for all it's worth and have decided to move onto another.  Looks like a Bulgarian approach is in the future for me. 

2016JUL24 (CTP D1A.W4)

Snatch:
20 x bar work
40 x (3)3
50 x 3
60 x 3
70 x 2
80 x 1
90 x 1
100 x 1
110 x (M)2
110 x 1
115 x M
100 x 1
108 x 1
116 x M
116 x 1
121 x (M)2
100 x M
101 x M
101 x 1

116kg Snatch

High Block Snatch:
70 x 1
80 x 1
90 x 1
100 x 2

* Notes:

- Horrible day on the platform with a peppering of missed lifts starting at 110kg (which had been my daily minimum) and it continued up and down the scale from 100kg to 121kg.  Pathetic.

2016JUL23 (CTP D4C.W3) * DELOAD

Clean Recovery:

20 x bar work

40 x 3

60 x 3

80 x 3

100 x 3

120 x 3

130 x 3

130kg x 3 Clean Recovery

RDL:

115 x (3)3

Reverse Hyper (Roller) + Hanging Leg Raise:

((180 x 22) + (bw x 22))2

Standing Band Cuban Curl:

Purple x (22)2

* Notes:

- Last day of deload and I'm thrashed and tired for no plausible reason other than drinking in the evening, staying up late, heat, lack of mobility and flexibility training, just being a complete bitch.  Please, pick again.

2016JUL22 (CTP D4B.W3) * DELOAD

Clean + Power Jerk:
20 x bar work
50 x (1+1)5
70 x (1+1)3
90 x (1+1)1
100 x (1+1)1
110 x (1+1)1
120 x (1+1)1
125 x (1+1)1
131 x (1+1)1
136 x (1+M)1 * dizzy
137 x (1+1)1

137kg Clean + Power Jerk

* Notes:

- Stuggle bus driver!  Very dizzy and lightheaded today.  Possible causes include dehydration, diet, belt cinched too tight, heat, humidity, alcohol use, nicotine use, being a giant bitch -- you pick.

2016JUL21 (CTP D4A.W3) * DELOAD

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

116kg Snatch

Good Morning:
37.5 x (10)2

Standing Band Pull In + Overhead Pull Over:
Maroon x ((10) + (10))2

* Notes:

- Not a bad workout considering it was hotter than hell in the garage.  I even manged to snatch up to 116kg!  I can't complain as I'm still in a "deload".  Hopefully, bigger weights are to come!

2016JUL20 (CTP D3B.W3) * DELOAD

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

150kg x 3 Back Squat

Power Clean + Push Press:
50 x (1+1)3
70 x (1+1)3
90 x (1+1)3

Power Clean + Power Jerk:
100 x (1+1)1
110 x (1+1)1
120 x (1+1)1

120kg Power Clean + Power Jerk

RDL:
115 x (3)3

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 22) + (bw x 22))2

* Notes:

- Another "deload" workout in the books.  The pulls are starting to pay off, as the power cleans up to 120kg felt fairly easy.

2016JUL19 (CTP D3A.W3) * DELOAD

Snatch High Pull:
20 x bar work
50 x (3)2
70 x (3)2
90 x 3
105 x 3
115 x 3

115kg x 3 Snatch High Pull

Clean Pull:
120 x 3
130 x 3
142.5 x 3
146.5 x 3

146.5kg x 3 Clean Pull

Good Morning:
35 x (10)2

Standing Band L-Fly:
Purple x (20)2

* Notes:

- Pulls, upon pulls, upon pulls!  I know it's all apart of the process but, good Lord, it seems like that's all I'm doing lately.

2016JUL18 (CTP D2B.W3) * DELOAD

Clean Recovery:
20 x bar work
50 x (3)2
70 x (3)2
90 x 3
110 x 3
125 x (3)2

125kg x 3 Clean Recovery

Clean Pull:
90 x 3
120 x 3
140 x 3
150 x (3)2

150kg x 3 Clean Pull

RDL:
115 x (3)3

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

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 22) + (bw x 22))1

* Notes:

- Another "deload" day in the books.  I did not feel like lifting today.  After last night's zealously overindulgent carbnite, I was feeling very fat and sluggish today -- not to mention tight!  Nevertheless, I somehow managed to muster enough energy and motivation to complete the remainder of Day 2's workout.

2016JUL17 (REST) * DELOAD

Rest:

- Taking a day off to relax and try to recoupe from all the recent training sessions.

WerkSan Competition Change Plates + 2.5kg Trainig Collars

2016JUL16 (CTP D2A.W3) * DELOAD

Clean + Power Jerk:
20 x bar work
40 x (1+1)4
50 x (1+1)3
60 x (1+1)2
80 x (1+1)1
100 x (1+1)1
120 x (1+1)1
130 x (M)2
130 x (1+1)1

* Notes:

- Late afternoon training session that just plain sucked dick!  130kg shouldn't feel so fucking heavy!

2016JUL15 (CTP D1B.W3) * DELOAD

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

170kg x 2 Back Squat

RDL:
90 x 3
120 x (3)3

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 22) + (bw x 22))1

* Notes:

- I decided to kill some time and knock out the remainder of today's workout.  Back squats went fairly well; however, I did fail to make the attempt at 190kg for a single.  I wasn't too concerned about the failed squat since I was only prescribed to do a couple triples at 147.5kg.  I'll get it next time.

2016JUL15 (CTP D1A.W3) * DELOAD

3 Stage Snatch:
20 x bar work
40 x (1)3
50 x 1
55 x 1
60 x 1
70 x 1
80 x 1
90 x 1
95 x 1

Snatch:
101 x M
101 x 1
106 x (M)2
100 x 1
107.5 x 1
112.5 x 1

112.5kg Snatch

Snatch Pull:
115 x (3)3

Good Morning:
30 x (10)3

Standing Band Cuban Curl:
Purple x 30

* Notes:

- I started a "deload" week today with 3 stage snatches that turned into an abomination.  90kg and 95kg were the ugliest lifts that I've executed in a long time.  The lock out was horrible and I'm being generous to annotate the lifts as successful.  Due to frustration, I decided to concentrate on doing only single snatches after the 3 stage snatch debacle; however, they didn't fair to well either.

2016JUL14 (CTP D4C.W2)

Clean Recovery:
20 x bar work
50 x (3)2
70 x (3)2
90 x 3
110 x 3
130 x 3
160 x M
160 x 1
135 x 3
140 x 3

160kg Clean Recovery

RDL:
50 x 3
100 x 3
130 x (3)3

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

Standing Band Pull-In + Standing Band Overhead Pull-Over:
((Maroon x 20) + (Maroon x 20))1
((Maroon + Green x 15) + (Maroon + Green x 15))1
((Maroon + Green + Purple x 10) + (Maroon + Green + Purple x 5))1

* Notes:

-  I finally stood 160kg up from the pins!

2016JUL13 (REST)

Rest:

"International Weightlifting Federation Approved By" Sticker

- Taking a day off after a couple nights of less than ideal sleep.  I feel like I'm moving in slow motion lately.  As such, a day of rest is more than necessary.

2016JUL12 (CTP D4B.W2)

Clean + Power Jerk:
20 x bar work
50 x (1+1)5
60 x (1+1)1
70 x (1+1)3
85 x (1+1)2
92.5 x (1+1)1
100 x (1+1)1
107.5 x (1+1)1
117.5 x (1+1)1
132.5 x (1+1)1
140 x M
140 x (1+M)1
140 x M * pull only

132.5kg Clean + Power Jerk

Good Morning:
35 x 10
45 x 10
55 x 10

Standing Band L-Fly:
Purple x (22)3

* Notes:

- I SUCK!

2016JUL11 (CTP D4A.W2)

Snatch:
20 x bar work
40 x (1)3
50 x (1)3
57.5 x 3
70 x 2
82.5 x 1
87.5 x 1
95 x 1
100 x 1
105 x 1
110 x 1
115 x 1
120 x (M)2 * pull only
70 x 3
100 x 1
110 x 1
117.5 x M

115kg Snatch

Snatch + Press in Snatch + Overhead Squat:
40 x (1+3+1)1
50 x (1+3+1)1
60 x (1+3+1)1
72.5 x (1+1/M+0)1

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

Standing Band Cuban Curl:
Purple x (22)3

* Notes:

- Deflated and defeated by the fact that I couldn't snatch 120kg today.  FUCK!  It was all completely mental and it's eating away at me.

2016JUL10 (CTP D3B.W2)

Snatch Pull:
20 x bar work
50 x (3)2
70 x (3)2
95 x 3
100 x 3
110 x 3
127.5 x (3)3

127.5kg x 3 Snatch Pull

Clean Pull:
95 x 3
117.5 x 3
125 x 3
135 x 3
157.5 x (3)3

157.5kg x 3 Clean Pull

* Notes:

- Super-doper sore and sluggish today, not to mention, tight throughout my posterior change.  As such, I used only the prescribed weights.  Furthermore, I opted to not add any accessory work and stick with only the prescribed snatch pulls and clean pulls.  Hopefully, this will expedite my recovery because I'm extremely sore.

2016JUL09 (REST)

Rest:

Uesaka Atlanta Series

- Took the day off from the platform and squat rack to spend the morning with my wife, without our kids, as they spent the morning at the Child Development Center.  Thus, we returned home to a quite house and watched "Eddie the Eagle" -- in peace and without interruptions.

2016JUL08 (CTP D3A.W2)

Back Squat:
20 x bar work
70 x (5)3
110 x 4
140 x 3
160 x 3
166 x 3
171 x 3

171kg x 3 Back Squat

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

RDL:
60 x 3
100 x 3
130 x 3
150 x 3
160 x 3
170 x 3

170kg x 3 RDL

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

Standing Band Pull-In:
Maroon x (20)3

Standing Band Overhead Push Down:
Maroon x (20)3

* Notes:

-  I was not in the mood to lift today.  However, I somehow managed to muster up some energy and got some very "clean" (technically sound) back squats done.  The squats weren't exceptionally heavy but they felt smooth and controlled -- something I should strive for with every squat session.

2016JUL07 (CTP D2B.W2)

Clean Deadlift + Hang Clean + Power Jerk:
20 x bar work
50 x (1+1+1)5
70 x (1+1+1)3
80 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+1)1
105 x (1+1+1)1
110 x (1+1+1)1
115 x (1+1+1)1
120 x (1+1+1)1
125 x (1+1+1)1
122.5 x (1+1+1)1
127.5 x (1+1+1)1
132.5 x (1+1+1)1

132.5kg Clean Deadlift + Hang Clean + Power Jerk

Power Clean + Power Jerk:
90 x (2+1)1
110 x (1+1)1
120 x (1+1)1

Clean Pull:
130 x 3
140 x 3
150 x 3

Good Morning:
32.5 x 10
42.5 x 10
52.5 x 10

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

* Notes:

- Surpisingly, today went fairly well.  I suppose the chiropractic session last night helped dramatically.  My legs are still a bit sticky but overall I stood 132.5kg without too much effort.  I'm looking forward to next week's deload.  Traveling, lack of quality sleep, poor food choices, and general apathy makes one less than motivated to train.

2016JUL06 (CTP D2A.W2)

Clean Recovery:

20 x bar work

50 x (3)2

70 x 3

90 x 3

110 x 3

135 x 3

145 x M

145 x 3

160 x (M)2

140 x 1

145kg x 3 Clean Recovery

RDL:

70 x 3

120 x 3

140 x 3

150 x 3

Good Morning:

30 x 10

40 x 10

50 x 10

Standing Band Reverse Pec Deck:

Green x (20)3

Reverse Hyper (Roller) + Hanging Leg Raise:

((180 x 22) + (bw x 22))3

* Notes:

- Today wasn't one of the best workouts that I've had but it wasn't the worst.  I'm stiff and sore, tired and weak, all the necessary ingredients for a lackluster performance in the squat rack.  For the life of me, I could not get any serious drive and power out of my legs today.  Standing up with 110kg felt like 180kg.  I'm not sure if I need another day of rest; or, maybe, I should just grow a pair and start acting like a weightlifter instead of a weightlower.  

2016JUL05 (REST)

Rest:

Vintage Eleiko 20kg Competition End Caps

- Traveling back to Kentucky after a wonderful weekend spent celebrating Independence Day with friends and family.

2016JUL04 (CTP D1B.W2)

Snatch Deadlift + Hang Snatch:

20 x bar work

40 x (1+3)2

50 x (1+3)1

60 x (1+3)1

70 x (1+3)1

80 x (1+3)1

90 x (1+1)1

100 x (1+1)1

105 x (1+1)1

100 x (1+1)1

105 x (1+1)1

110 x (1+M)1

110 x (1+1)1

110kg Snatch Deadlift + Hang Snatch

Snatch + Snatch Push Press + Overhead Squat:

85 x (1+2+1)1

95 x (1+2+1)1

102.5 x (1+2+1)1

102.5kg Snatch + 2 Snatch Push Press + Overhead Squat

Snatch High Pull:

110 x 3

112.5 x 3

115 x 3

* Notes:

- Things were definitely moving better today compared to the previous two days of training.  I only had one miss today at 110kg due to a lack of concentration because I had someone watching me while I attempted the lift.  Otherwise, today went fairly well.  I even made a new 2.5kg PR with the snatch + snatch push press + overhead squat complex, although it was a little ugly towards the end.  Nevertheless, a great day on the platform.  Time to celebrate the 4th of July!

2016JUL03 (CTP D1A.W2)

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

170kg x 3 Back Squat

Press:
20 x 5
40 x 3
50 x 3
60 x 3
65 x 3

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

* Notes:

- I'm still moving slow and sluggish.  Traveling and adjusting to a new time zone, along with less than ideal sleeping makes for a weak workout; however, I got a workout done while traveling so I'll consider today's efforts a success.

2016JUL02 (CTP D4C.W1)

Clean + Power Jerk:

20 x bar work

40 x (1+1)5

60 x (1+1)3

70 x (1+1)3

90 x (1+1)2

100 x (1+1)1

110 x (1+1)1

120 x (1+1)1

130 x (1+1)1

135 x M

135 x (1+M)1

100 x (1+1)1

110 x (1+1)1

120 x (1+1)1

130kg Clean + Power Jerk

* Notes:

- I had zero legs (resulting in zero strength and speed) after yesterday's long car ride to Illinois.  I was happy to make 130kg and would have possibly made the 135kg had it not been for the fact that I got my right pinky finger stuck under the bar during the clean reception and couldn't recover and adjust the bar properly.  Ultimately, resulting in a failed jerk attempt.  Next time!

2016JUL01 (REST)

Rest:

Uesaka Iron-Works Ltd. Toyko 1 1/4kg Chrome Plate

- Travel day to Illinois to spend the 4th of July weekend with friends and family.