2016DEC31 (REST)

Rest:

Eleiko 2.5kg Training Collars

- Enjoying New Year's Eve by being a complete pig and shoveling copious amounts of food into my face on carb(day)nite.

2016DEC30 (BRU3 D3.W1)

High Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)3
47.5 x (3+3+3)2
67.5 x (3+3+3)1
87.5 x (3+3+3)1
107.5 x (3+3+3)1
127.5 x omit
130 x omit
132.5 x (3+1/M)1
132.5 x (3+3+3)1 = 143 * dmax

132.5kg x 3 High Block Clean Pull + 3 Clean + 3 Front Squat

High Block Clean Pull + Power Clean:
102 x (2+2)6

102kg x 2 High Block Clean Pull + 2 Power Clean

High Block Clean Pull:
143 x 3
148 x 3
153 x (3)3

* Notes:

- Brutal workout.  I omitted the clean complex at 127.5kg and 130kg and took a 25kg jump to 132.5kg.  The first attempt was a bomb-out on the second clean, but I gathered myself and successfully completed the complex on the second attempt.  It wasn't pretty by any means, but successful nonethless!

2016DEC29 (BRU3 D2.W1)

Front Squat:
20 x (1@3cp +2)3
43 x (1@3cp +2)2
63 x (1@3cp +2)1
83 x (1@3cp +2)1
103 x (1@3cp +2)1
123 x (1@3cp +2)1
143 x (1@3cp +2)1 = 155

143kg x 1@3cp + 2 Front Squat

Clean Recovery:
111 x (5)3 @ 70% (110.5)

111kg x 5 Clean Recovery

Reverse Hyper Leg Curl + Hanging Leg Raise:
((100 x 20) + (bw x 20))1
((110 x 20) + (bw x 20))1
((120 x 20) + (bw x 20))1

* Notes:

- Making small gains and progressing forward.  The paused front squat is close to my recent PR of 145kg, so I'm confident with adding a few more kilos in the coming weeks.  The clean recoveries were initially pretty damn terrible, but once I greased the groove, they moved fairly well.  Positioning definitely makes a movement easier or harder.

2016DEC28 (BRU3 D1.W1)

Ultra High Block Snatch Pull + Snatch + Overhead Squat:
20 x (1+1+1)2
40 x (1+1+1)4
50 x (1+1+1)3
55 x (1+1+1)3
60 x (1+1+1)10
65 x (1+1+1)1
70 x (1+1+1)1
75 x (1+1+1)1
80 x (1+1+1)1
85 x (1+1+1)1
90 x (1+M)1
95 x (1+1+1)1
100 x (1+1+M)1
100 x (1+1+1)1 = 103 * dmax
105 x (1+M)2

100kg Ultra High Block Snatch Pull + Snatch + Overhead Squat

Ultra High Block Snatch Pull + Snatch:
74 x (3+3)3 @ 70%

74kg x 3 Ultra High Block Snatch Pull + 3 Snatch

Ultra High Block Snatch Pull:
103 x 3
108 x 3
113 x (3)3

113kg x 3 Ultra High Block Snatch Pull

* Notes:

-  The ultra high blocks reveal some serious flaws in my lifting; specifically, the lack of sufficient and aggressive hip drive to propel the bar overhead, and a clear indication of my reliance of my arms to lift the weight overhead.  Over time, I will get better at this particular movement and I hope it will benefit my lifts from the floor.

2016DEC27 (BRU2 D6.W12)

Back Squat:
20 x (6)4
40 x 6
60 x 6
80 x 6
100 x 6
120 x 6
140 x 6
160 x (4)3 = 179 * dmax

160kg x 4 Back Squat

Paused Back Squat:
163 x (2)3 @ 90%

163kg x 2 Paused Back Squat

High Block Clean to Squat Jerk:
20 x bar work
44 x (1+1)4
49 x (1+1)2
59 x (1+1)2
69 x (1+1)2 x 11 @ 50% of 137.5

69kg High Block Clean to Squat Jerk x 2

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

* Notes:

- Final day of BRU2, time to prepare for BRU3.

2016DEC26 (BRU2 D5.W12)

Mid Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)2
45 x (3+3+3)2
65 x (3+3+3)1
85 x (3+3+3)1
105 x (3+3+3)1
125 x (3+3+3)1
127.5 x (3+3+3)1
130 x (3+3+3)1 = 141 * dmax

130kg x 3 Mid Block Clean Pull + 3 Clean + 3 Front Squat

Mid Block Clean Pull + Power Clean:
129 x (1+1)6 @ 90%

129kg Mid Block Clean Pull + Power Clean

Mid Block Clean Pull:
141 x 3
149 x 3
156 x 3

* Notes:

- Post Christmas workout, feeling like a blob of over-chewed bubble gum.  Disgusted in how heavy and sluggish I feel, but somehow managed to nail the goal weight of 130kg.  Thank heavens!

2016DEC25 (BRU2 D4B.W12)

Front Squat:
20 x (1@3cp + 2)3
41 x (1@3cp + 2)2
61 x (1@3cp + 2)1
81 x (1@3cp + 2)1
101 x (1@3cp + 2)1
121 x (1@3cp + 2)1
141 x (1@2cp + 2)1 = 153 * dmax

Clean Recovery:
140 x (1)6 @ 90% (139.5)

Reverse Hyper Leg Curl:
100 x 10
110 x 10
120 x 10
130 x 10

* Notes:

- Second half of yesterday's workout and it went better than I had expected, because I feel like a train ran over my head.  Head congestion along with nausea makes for a less than ideal night of rest.  This cold sucks.

2016DEC24 (BRU2 D4A.W12)

Mid Block Snatch Pull + Snatch + Overhead Squat:
20 x (1+1+1)3
42 x (1+1+1)3
52 x (1+1+1)2
62 x (1+1+1)10
72 x (1+1+1)2
82 x (1+1+1)1
92 x (1+1+1)1
102 x (1+1+1)1
112 x (1+1+1)1 = 115 * dmax
117 x (1+M)2
97 x (1+1+1)1
107 x (1+M)1
107 x (1+1+1)1
117 x (1+M)2
117 x (1+C)1

112kg Mid Block Snatch Pull + Snatch + Overhead Squat

Mid Block Snatch Pull + Power Snatch:
106 x (1+M)2 @ 90% (105.5)
106 x (1+1)1

106kg Mid Block Snatch Pull + Power Snatch

* Notes:

- Nightmare of a workout.  The cold has settled in and I feel like shit.  I should have took a day of rest as planned but decided to lift because tomorrow is Chirstmas.  I'm an idiot.  Not only did I shit away a perfectly good rest day, I botched it with a complete shit-storm of a workout.  Additionally, I didn't even attempt to do my requiste front squats for the day.  I'll try to get them done on Monday after I'm doing licking my wounds.

2016DEC23 (BRU2 D3.W12)

Back Squat:
20 x (6)2
50 x (6)2
70 x 6
90 x 6
110 x 6
130 x 6
150 x (6)3 = 177 * dmax

150kg x 6 Back Squat

Paused Back Squat:
162 x (2)3 @ 90%

162kg x 2 Paused Back Squat

Block Squat Jerk:
20 x bar work
50 x 2
70 x 2
90 x 2
100 x 1
110 x 1
120 x M
120 x 1
130 x M
140 x M
135 x M
137.5 x (M)2
137.5 x 1 = 141 * dmax

137.5kg Block Squat Jerk

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

* Notes:

- The squats went swimmingly, the squat jerks sucked but I managed to knock out 137.5kg.  I'm not sure how I did it because the catch was off, and I shifted significantly to the right to stablize the weight.  Miracles do happen.  A Christmas Miracle.  Additionally, I'm starting to feel the effects of "man-flu".  Getting stuffy, congested, and overall sluggish like I'm starting to fight off a cold.  Great.  Fuck!

2016DEC22 (BRU2 D2.W12)

High Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)2
42.5 x (3+3+3)2
62.5 x (3+3+3)1
82.5 x (3+3+3)1
102.5 x (3+3+3)1
122.5 x (3+3+3)1
125 x (3+3+3)1
127.5 x (3+3+3)1 = 138 * dmax

127.5kg x 3 High Block Clean Pull + 3 Clean + 3 Front Squat

High Block Clean Pull + Power Clean:
126 x (1+1)5 @ 90%

126kg High Block Clean Pull + Power Clean

High Block Clean Pull:
138 x 3
146 x 3
153 x (3)3

153kg x 3 High Block Clean Pull

Barbell Plyo Jump:
20 x (6)3

* Notes:

- Successfully made my goal weight of 127.5kg and it wasn't nearly as bad as I had imagined.  I'm hoping to get up to 135kg for a triple before the end of the month.

2016DEC21 (BRU2 D1B.W12)

Front Squat:
20 x bar work
58 x (1@3cp + 2)2
78 x (1@3cp + 2)1
98 x (1@3cp + 2)1
118 x (1@3cp + 2)1
138 x (1@2cp + 2)1 = 150

138kg x 1@2cp + 2 Front Squat

Clean Recovery:
137 x (2)2 @ 90%

137kg x 2 Clean Recovery

Reverse Hyper Leg Curl:
70 x 10
80 x 10
90 x 10

* Notes:

- A very quick workout to settle yesterday's lack of front squats.  The clean recoveries were a new addition to spice things up -- brutal!

2016DEC20 (BRU2 D1A.W12)

High Block Snatch Pull + Snatch + Overhead Squat:
20 x (1+1+1)2
41 x (1+1+1)4
51 x (1+1+1)2
61 x (1+1+1)10
71 x (1+1+1)1
81 x (1+1+1)1
91 x (1+1+1)1
101 x (1+1+1)1
111 x (1+1+1)1 = 114 * dmax
116 x (1+M)2
101 x (1+1+1)1
111 x (1+1+1)1
116 x (1+M)1
116 x (1+1+1)1 = 119 * dmax
121 x (1+M)1
121 x (1+C)2
109 x (1+1+1)2 @ 90%

116kg High Block Snatch Pull + Snatch + Overhead Squat

High Block Snatch Pull:
119 x 2
126 x 2
134 x (2)2

134kg x 2 High Block Snatch Pull

* Notes:

- I should have made the 121kg snatch complex but I turned into a complete pussy towards the end of my workout.  I'll get it next time.  Also, I decided to not front squat today.  Instead, I'll do them tomorrow, separately.

2016DEC19 (BRU2 D6.W11) * DELOAD

Back Squat:
20 x (6)2
40 x (6)2
60 x 6
80 x 6
100 x 6
120 x 6
140 x 6
160 x (2)4 = 169 * dmax

160kg x 2 Back Squat

Paused Back Squat:
129 x (2)3 @ 75%

129kg x 2 Paused Back Squat

Mid Block Clean to Squat Jerk:
20 x bar work
40 x (1+1)4
50 x (1+1)2
63 x (1+1)2
73 x (1+1)2 x 10 @ 55%
78 x (1+1)2

73kg x 2 Mid Block Clean to Squat Jerk

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

* Notes:

- Slightly sluggish today with the mid block clean to squat jerk complex.  The back squats went fairly well, topping off at 160kg for doubles.  I need to work on getting faster under the bar and immediately establishing rock-solid stability in my shoulders and trunk.  73kg wasn't easy and I'm sure the heavy clean complex from yesterday had a huge influence on it.

2016DEC18 (BRU2 D5.W11) * DELOAD

Mid Block Clean Pull + Clean + Front Squat:

20 x (3+3+3)2

40 x (3+3+3)1

60 x (3+3+3)2

80 x (3+3+3)2

100 x (2+2+2)1

120 x (2+2+2)1

140 x (1+1+1)1

142.5 x (1+1+1)1

145 x (1+1+1)1 = 149 * dmax

145kg Mid Block Clean Pull + Clean + Front Squat

Mid Block Clean Pull + Power Clean:

114 x (2+2)3 @ 75%

114kg x 2 Mid Block Clean Pull + 2 Power Clean

Mid Block Clean Pull:

149 x 3

154 x 3

159 x 3

159kg x 3 Mid Block Clean Pull

Box Jump:

36" x (5)2

* Notes:

- I successfully made my goal weight of 145kg for the clean complex.  Now it's time to drop the weight down to 125-127.5kg and start knocking out triples again.  Hopefully, the decrease in weight but uptick in volume with provide sufficient momentum to make bigger gains in the coming months.  I'm looking to get up to 155kg.

2016DEC17 (REST) * DELOAD

Rest:

Rogue 25kg Powerlifting IWF Competition Plate

- Taking a day off to enjoy a day of rest and carbnite.  I'll attack the weights again tomorrow.

2016DEC16 (BRU2 D4.W11) * DELOAD

Mid Block Snatch Pull + Snatch + Overhead Squat:
20 x (1+1+1)3
40 x (1+1+1)3
50 x (1+1+1)2
60 x (1+1+1)10 @ 50%
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+M)1
120 x (1+1+1)1 = 123 * dmax

120kg Mid Block Snatch Pull + Snatch + Overhead Squat

Mid Block Snatch Pull + Power Snatch:
95 x (2+2)3 @ 75% (94.5)

95kg x 2 Mid Block Snatch Pull + 2 Power Snatch

Front Squat:
20 x (1@3cp + 2)1
45 x (1@3cp + 2)1
65 x (1@3cp + 2)1
85 x (1@3cp + 2)1
105 x (1@3cp + 2)1
125 x (1@3cp + 2)1
145 x (1@3cp + 2)1 = 158 * dmax
121 x (1@3cp + 2)2 @ 75% (120.5)

145kg x 1@3cp + 2 Front Squat

* Notes:

- A pretty fucking impressive day to nail a 120kg snatch complex after all the previous warm-up/work sets.  Very happy today, not to mention, nailing the 145kg front squat goal.  Happy Happy Happy!

2016DEC15 (BRU2 D3.W11) * DELOAD

Back Squat:
20 x (6)3
50 x (6)2
70 x 6
90 x 6
110 x 6
130 x 6
150 x (4)4 = 168 * dmax

150kg x 4 Back Squat

Paused Back Squat:
128 x (2)3 @ 75%

Block Squat Jerk:
20 x bar work
40 x (1)4
50 x (1)2
60 x (1)2
70 x (1)2
80 x (1)2
90 x 1
100 x 1
110 x 1
120 x 1
132.5 x M
132.5 x 1 = 135 * dmax
104 x (2)3 @ 75% (103.5)

132.5kg Block Squat Jerk

* Notes:

- It's fucking cold as hell in the garage.  38 degrees makes warming up a pain in the ass, or should I say, a pain in the joints?

2016DEC14 (BRU2 D2.W11) * DELOAD

High Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)3
57.5 x (3+3+3)2
77.5 x (3+3+3)2
97.5 x (2+2+2)1
117.5 x (2+2+2)1
137.5 x (1+1+1)1
140 x (1+1+1)1
142.5 x (1+1+1)1 = 146 * dmax

142.5kg High Block Clean Pull + Clean + Front Squat

High Block Clean Pull + Power Clean:
112 x (2+2)4 @ 75% (111.5)

112kg x 2 High Block Clean Pull + 2 Power Clean

High Block Clean Pull:
146 x 3
151 x 3
156 x 3

156kg x 3 High Block Clean Pull

Box Jump:
36" x (3)2
42" x (M)2
42" x (1)14

* Notes:

- Made it to 142.5kg today with the clean complex.  I don't forsee 145kg being much trouble in the next couple of days.  Plus, I'm getting anxious to drop back down to 127.5kg for triples to ramp up for another cycle.

2016DEC13 (BRU2 D1.W11) * DELOAD

Snatch:

20 x bar work
41 x (1)10
51 x (1)2
61 x (1)2
71 x (1)2
81 x (1)2
91 x 1
101 x 1 = 104 * dmax 1
111 x (M)2
91 x 1
101 x 1
111 x M
111 x 1 = 114 * dmax 2
121 x (M)2
101 x 1
110 x 1
121 x 1 = 124 * dmax 3
121.5 x (M)2

121kg Snatch

Power Snatch:
95 x (3)3 @ 75%

95kg x 3 Power Snatch

Snatch Pull:
124 x 3
129 x 3
134 x 3

134kg x 3 Snatch Pull

Front Squat:
20 x (1@3cp + 2)1
42.5 x (1@3cp + 2)1
62.5 x (1@3cp + 2)1
82.5 x (1@3cp + 2)1
102.5 x (1@3cp + 2)1
122.5 x (1@3cp + 2)1
142.5 x (1@2cp + 2)1 = 154 * dmax
117.5 x (1@3cp + 2)2 @ 75%

142.5kg x 1@2cp + 2 Front Squat

* Notes:

- Front squats were tough as hell today, but it might have something to do with the fact that I had just inhaled 1/2 pound of smoked salmon, cheese, nuts, seeds, and a couple cans of seltzer before hitting the weights.  Talk about a full belly.

2016DEC12 (BRU2 D6.W10)

Back Squat:
20 x (6)2
40 x (6)2
60 x 6
80 x 6
100 x 6
120 x 6
140 x (6)4 = 165 * dmax

140kg x 6 Back Squat

Paused Back Squat:
143 x (2)3 @ 85% (142.5)

143kg x 2 Paused Back Squat

High Block Clean to Squat Jerk:
20 x bar work
40 x (1+1)3
50 x (1+1)2
60 x (1+1)1
65 x (1+1)2 x 10
70 x (1+1)2

65kg High Block Clean to Squat Jerk

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

* Notes:

- I decided to keep the squat jerks relatively light (at 50%) to help my shoulders recouperate and prepare for tomorrow's snatch session, while concentrating on technique and speed.  Hopefully, it will pay off in the long run.

2016DEC11 (BRU2 D5.W10)

Mid Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)3
55 x (3+3+3)2
75 x (3+3+3)1
95 x (2+2+2)1
115 x (2+2+2)1
135 x (1+1+1)1
137.5 x (1+1+1)1
140 x (1+1+1)1 = 147 * dmax

140kg Mid Block Clean Pull + Clean + Front Squat

Mid Block Clean Pull + Power Clean:
127 x (2+2)4 @ 85%

127kg x 2 Mid Block Clean Pull + 2 Power Clean

Mid Block Clean Pull:
155 x 4
159 x 4
162 x (4)2

162kg x 4 Mid Block Clean Pull

Box Jump:
36" x 3/4/5/4/3
42" x 3

* Notes:

- Not a bad day.  The additional reps and sets at the lower weights definitely helped with providing an ample warm-up and priming myself for the heavier weights, which weren't too bad.  I'm hopeful for the next couple of workouts to max out at 145kg.

2016DEC10 (REST)

Rest:

142.5kg of Uesaka Atlanta Series Bumpers and Change

- Carbnite, need I say more.  Time to let my inner fat kid express himself.

2016DEC09 (BRU2 D4.W10)

Mid Block Snatch:
20 x bar work
40 x (1)5
50 x (1)3
60 x (1)2
70 x (1)2
80.5 x (1)2
90.5 x (1)2
100.5 x 1
110.5 x (M)2
110.5 x 1
120.5 x (M)3
100.5 x (M)2
110.5 x M
110.5 x 1
120.5 x (M)10
120.5 x 1 = 123 * dmax

120.5kg Mid Block Snatch

Mid Block Power Snatch:
107 x (1)3 @ 85% (106.5)
107 x M
107 x 1

107kg Mid Block Power Snatch

Mid Block Snatch Pull:
120.5 x 4
128 x 4
135.5 x 4

135.5kg Mid Block Snatch Pull

Front Squat:
20 x (1@3cp + 2)1
40 x (1@3cp + 2)1
60 x (1@3cp + 2)1
80 x (1@3cp + 2)1
100 x (1@3cp + 2)1
120 x (1@3cp + 2)1
140 x (1@3cp + 2)1 = 152 * dmax
131 x (1@3cp + 2)3 @ 85%

* Notes:

- It only took 10 missed attempts at 120.5kg to make a successful lift.  I suck at the snatch.  At least my front squat is getting better.  Piss.

2016DEC08 (BRU2 D3.W10)

Back Squat:
20 x (6)2
50 x (6)2
70 x 6
90 x 5
110 x 4
130 x 3
150 x (2)5 = 159 * dmax

150kg x 2 Back Squat

Paused Back Squat:
137 x (2)3 @ 85%

Block Squat Jerk:
20 x (3)2
50 x (3)2
70 x 3
80 x 3
90 x (1)2
100 x 1
110 x 1
120 x 1
125 x M
125 x 1
130 x M
130 x 1 = 133 * dmax
115 x M/1 @ 85%
115 x 2
115 x 1/M
115 x 1/M
115 x M
115 x 2

130kg Block Squat Jerk

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

* Notes:

- Another workout done, and a zillion more to go.  Today turned out fairly well with a top weight of 130kg in the squat jerk.  With the successful lift, I'm optimistic to reach 140kg soon.

2016DEC07 (BRU2 D2.W10)

High Block Clean Pull + Clean + Front Squat:
20 x (1+1+1)2
52.5 x (1+1+1)2
72.5 x (1+1+1)2
92.5 x (1+1+1)1
112.5 x (1+1+1)1
132.5 x (1+1+1)1
135 x (1+1+1)1
137.5 x (1+1+1)1 = 141

137.5kg High Block Clean Pull + Clean + Front Squat

High Block Clean Pull + Power Clean:
122 x (2+2)4 @ 85%

122kg x 2 High Block Clean Pull + 2 Power Clean

High Block Clean Pull:
141 x 4
148 x 4
156 x (4)2

156kg x 4 High Block Clean Pull

Clean Grip Barbell Plyo Jump:
20 x (6)2
30 x 6
40 x 6

* Notes:

- Today was an eye-opener.  I need to do a lot more warm-up sets prior to making attempts above 130kg.

2016DEC06 (BRU2 D1.W10)

Snatch:
20 x bar work
40 x (1)6
50 x (1)3
60 x (1)2
70 x (1)2
80 x 1
90 x 1
100 x 1
110 x 1
120 x 1 = 123 * dmax
125 x (C)2
105 x 1
115 x 1
122.5 x M
122.5 x C

120kg Snatch

Power Snatch:
107 x M
107 x (1)4 @ 85% (106.5)

107kg Power Snatch

Snatch Pull:
130 x 3
134 x 3
138 x 3

138kg x 3 Snatch Pull

Front Squat:
20 x (1@3cp + 2)2
57.5 x (1@3cp + 2)1
77.5 x (1@3cp + 2)1
97.5 x (1@3cp + 2)1
117.5 x (1@3cp + 2)1
137.5 x (1@3cp + 2)1 = 149 * dmax
129 x (1@3cp + 2)3 @ 85%

* Notes:

- A very productive day on the platform and squat rack.  Zero missed lifts up to 120kg; however, 125kg and 122.5kg were a serious mind trip.  Plenty of height on the bar but not enough conviction to drop under.  This needs to be addressed and corrected.  My mental game is weak.

2016DEC05 (BRU2 D6.W9)

Back Squat:
20 x (6)3
40 x (6)2
60 x (6)2
80 x 6
100 x 6
120 x 6
140 x (4)5 = 156 * dmax

140kg x 4 Back Squat

Paused Back Squat:
127 x (2)3 @ 80%

Block Squat Jerk:
20 x (3)3
40 x (3)2
60 x 3
80 x 2
100 x 1
110 x 1
120 x 1 = 123 * dmax
125 x (M)3
101 x (2)3 @ 80% (100.5)

120kg Block Squat Jerk

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

* Notes:

- Nothing exceptional to report today with regards to the back squats.  I did successfully squat jerk 120kg; yet,  125kg was out of reach -- probably due to a lack of mobility in my shoulders and upper back.  Regardless, today was fun -- something I haven't experienced much lately with my training program, so I had to relish in the moment and remind myself that this is only a hobby and to enjoy the full process of training -- both the ups and the downs.

2016DEC04 (BRU2 D5.W9)

Mid Block Clean Pull + Clean + Front Squat:
20 x (2+2+2)2
50 x (2+2+2)2
70 x (2+2+2)1
90 x (2+2+2)1
110 x (2+2+2)1
130 x (2+2+2)1
132.5 x (2+2+2)1
135 x (2+2+2)1 = 143 * dmax

135kg x 2 Mid Block Clean Pull + 2 Clean + 2 Front Squat

Mid Block Clean Pull + Power Clean:
117 x (2+2)6 @ 80% (116.5)

117kg x 2 Mid Block Clean Pull + 2 Power Clean

Mid Block Clean Pull:
145 x 4
150 x 4
153 x 4

153kg x 4 Mid Block Clean Pull

Box Jump:
36" x 3
42" x (1)10

* Notes:

- I reached my clean complex goal of 135kg.  It wasn't as terrible as I had anticipated, so I'm optimistic about lifting even more in the coming weeks.  Time to recoupe, rest, and eat!

2016DEC03 (REST)

Rest:

15kg Uesaka Competition Bar

- I took a day off to help Covert Barbell, located in Louisville, as a judge for their first annual winter weightlifting open -- fun times.

2016DEC02 (BRU2 D4.W9)

Mid Block Snatch:
20 x bar work
40 x (3)3
50 x (1)5
60 x (1)2
70 x (1)2
80 x (1)2
90 x (1)2
100 x (1)2
110 x 1
115 x 1 = 118 * dmax 1
120 x (M)2
100 x 1
110 x M
110 x 1
116 x (M)3
110 x M
110 x 1
116 x M
116 x 1 = 119 * dmax 2
120 x M
120 x C
120 x (M)11
120 x 1 = 123 * dmax 3
120 x M

120kg Mid Block Snatch

Mid Block Power Snatch:
101 x (1)6 @ 80% (100.5)

101kg Mid Block Power Snatch

Mid Block Snatch Pull:
130 x (4)3

130kg x 4 Mid Block Snatch Pull

Front Squat:
20 x (1@3cp + 2)1
55 x (1@3cp + 2)1
75 x (1@3cp + 2)1
95 x (1@3cp + 2)1
115 x (1@3cp + 2)1
135 x (1@3cp + 2)1 = 147 * dmax
120 x (1@3cp + 2)3 @ 80% (119.5)

135kg x 1@3cp Front Squat + 2 Front Squat

* Notes:

-  An abomination best describes today's snatch workout; however, I preservered and overcame a huge obstacle/milestone at 120kg.  Losing weight has definitely changed the leverages and subsequently the bar path of my lifts and it definitely showed with today's snatches.  I'm still learning.

2016DEC01 (BRU2 D3.W9)

Back Squat:
20 x (6)2
50 x 6
70 x 6
90 x 6
110 x 6
130 x (6)5 = 153 * dmax
125 x (2)3 @ 80%

130kg x 6 Back Squat

Block Split Jerk:
20 x (6)2
50 x 3
70 x 3
90 x 3
110 x 3
130 x M/M/1/1/1 = 133 * dmax
115 x (2)3 @ 80%

130kg Block Split Jerk

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

* Notes:

- Block split jerks -- suck.  I'm going to revert back to push or power jerks because my foot work has turned to complete hell.  Maybe squat jerks?