2017DEC31 (CON D4.W2.C3)

6" Block Muscle Snatch + Overhead Squat:
20 x (3+3)3
40 x (3+3)1
47.5 x (3+3)1
55 x (2+2)1
62.5 x (1+1)1
67 x (1+1)1 (2:2:260)

Snatch:
58 x 3
63 x 3
68 x 2 (2:4:262)
73 x 1 (1:5:263)
78 x 1 (1:6:264)
83 x 1 (1:7:265)
88 x 1 (1:8:266)
93 x 1 (1:9:267)
98 x 1 (1:10:268)
103 x 1 (1:11:269)
108 x 1 (1:12:270)
113 x M * Pulled Hamstring

108kg 6" Block Snatch

* Notes:

- Today sucked in the worst possible way.  I pulled my right hamstring when attempting 113kg and I hear and felt an audible pop.  This is probably not a good sign, along with the fact that I'm limping around like a I have a broken leg.  I can't seem to win with this sport.

113kg 6" Block Snatch Failed Attempt

(Pulled Hamstring)

2017DEC30 (CON D3B.W2.C3)

Front Squat:
20 x (3)2
56 x (3)2
77 x 3
98 x 3 (3:3:198)
109 x 3 (3:6:201)
120 x 3 (3:9:204)
131 x 3 (3:12:207)
142 x 3 (3:15:210)

142kg x 3 Front Squat

Pull Up:
bw x (2)10

Snatch Deadlift + (BK) Hang Snatch Deadlift:
50 x (1+2)1
70 x (1+2)1 (3:18:213)
90 x (1+2)1 (3:21:216)
97.5 x (1+2)1 (3:24:219)
105 x (1+2)1 (3:27:222)
112.5 x (1+2)3 (9:36:231)

Clean Deadlift + (BK) Hang Clean Deadlift:
117.5 x (1+2)1 (3:39:234)
125 x (1+2)1 (3:42:237)
132.5 x (1+2)1 (3:45:240)
137.5 x (1+2)3 (9:54:249)

Clean Grip RDL + Reverse Hyper (Roller):
((112.5 x 3) + (142.5 x 20))3 (9:63:258)

Ab Ball Crunch:
bw x 50/25/15/10

* Notes:

- Another day putting in work.

2017DEC29 (CON D3A.W2.C3)

Back Squat:
20 x (3)3
47.5 x (3)2
77.5 x 3
107.5 x 3 (3:3:165)
127.5 x 3 (3:6:168)
137.5 x 3 (3:9:171)
147.5 x 3 (3:12:174)
157.5 x 3 (3:15:177)
167.5 x 3 (3:18:180)
170 x 3 (3:21:183)
172.5 x 3 (3:24:186)

172.5kg x 3 Back Squat

Pull Up:
bw x (3)5
bw + Purple x (3)9

Press + Hanging Leg Raise:
((20 x 6) + (bw x 20))1
((45 x 3) + (bw + 2.5 x 20))1
((52.5 x 3) + (bw + 5 x 20))1
((60 x 3) + (bw + 7.5 x 20))1
((65 x 3) + (bw + 10 x 20))1
((67.5 x 3) + (bw + 10 x 20))1
((69 x 3) + (bw + 10 x 20))1

Clean Grip RDL + Reverse Hyper (Roller):
((110 x 3) + (165 x 20))1 (3:27:189)
((120 x 3) + (170 x 20))1 (3:30:192)
((130 x 3) + (175 x 20))1 (3:33:195)

Banded Standing Victory Raise + Supine Ab Ball Press:
((Green x 20) + (pvc x 20))3

* Notes:

- Back squats were a mother trucker!

2017DEC28 (CON D2B.W2.C3)

6" Block Clean Deadlift + (BK) Hang Clean + Power Jerk:
20 x (1+1+1)3
55 x (1+1+1)3
63.5 x (1+1+1)3
71 x (1+1+1)3
78.5 x (1+1+1)3 (9:9:105)
83.5 x (1+1+1)3 (9:18:114)
95 x (1+1+1)1 (3:21:117)
105 x (1+1+1)1 (3:24:120)
113 x (1+1+1)1 (3:27:123)
109 x (1+1+1)1 (3:30:126)
115 x (1+1+1)1 (3:33:129)
123 x (1+1+1)1 (3:36:132)
130 x (1+1+1)1 (3:39:135)

130kg 6" Block Clean Deadlift + (BK) Hang Clean + Power Jerk

6" Block Clean Deadlift + (BK) Hang Power Clean + Power Jerk:
95 x (1+1+1)2 (6:45:141)
105 x (1+1+1)2 (6:51:147)
115 x (1+1+1)2 (6:57:153)

6" Block Clean Pull:
120 x 3 (3:60:156)
130 x 3 (3:63:159)
140 x 3 (3:66:162)

Ab Ball Crunch + Prone Ab Ball Plate Press:
((bw x 50) + (1.25 x 20))1
((bw x 25) + (1.25 x 20))1
((bw x 15) + (1.25 x 20))1
((bw x 10) + (1.25 x 20))1

Twisting Bird Dog + Standing Plate Cuban Curl:
((bw x 10 L/R) + (1.25 x 20))3

Kettlebell Bent Row:
24 x 5 L/R
28 x 5 L/R
32 x 5 L/R
28 x 5 L/R
24 x 5 L/R

* Notes:

- 130kg hang clean from below the knee, can't complain.  I'm looking forward to doing the same amount of weight (or more) above the knee soon.

2017DEC27 (CON D2A.W2.C3)

Front Squat:
20 x (3)2
45 x (3)2
65 x 3
85 x 3 (3:3:72)
95 x 3 (3:6:75)
105 x 3 (3:9:78)
115 x 3 (3:12:81)
125 x 3 (3:15:84)
135 x 3 (3:18:87)

135kg x 3 Front Squat

Clean Grip RDL + Reverse Hyper (Roller):
((110 x 3) + (135 x 20))1 (3:21:90)
((120 x 3) + (135 x 20))1 (3:24:93)
((130 x 3) + (135 x 20))1 (3:27:96)

Pull Up:
bw x (3)2
bw + 5 x (3)2
bw + 7.5 x 3
bw + 10 x 3
bw + 12.5 x 3
bw + 15 x 3
bw + 17.5 x 3
bw + 20 x 3
bw + 22.5 x 3

Ab Ball Plank + Banded Standing Tricep Pushdown + Ab Ball Crunch:
((bw x 60s) + (Maroon x 20) + (bw x 50))1
((bw x 45s) + (Maroon x 20) + (bw x 25))1
((bw x 30s) + (Maroon x 20) + (bw x 15))1
((bw x 15s) + (Maroon x 20) + (bw x 10))1

* Notes:

- Grinding through another day of lifting.  Mostly accessory work but work nonetheless.

2017DEC26 (CON D1B.W2.C3)

6" Block Muscle Snatch + Overhead Squat:
20 x (3+3)3
42.5 x (3+3)1
52.5 x (2+2)1
60 x (1+1)1
65 x (1+1)1

6" Block Snatch Deadlift + (BK) Hang Snatch:
60 x (1+3)1
65 x (1+3)1
70 x (1+3)1 (4:4:34)
75 x (1+2)1 (3:7:37)
80 x (1+1)1 (2:9:39)
85 x (1+1)1 (2:11:41)
90 x (1+1)1 (2:13:43)
95 x (1+1)1 (2:15:45)
100 x (1+1)1 (2:17:47)
105 x (1+1)1 (2:19:49)
110 x (1+1)1 (2:21:51)

110kg 6" Block Snatch Deadlift + (BK) Hang Snatch

6" Block Snatch Deadlift + (BK) Hang Power Snatch:
80 x (1+2)1 (3:24:54)
90 x (1+2)1 (3:27:57)
100 x (1+2)1 (3:30:60)

6" Block Snatch Pull:
100 x 3 (3:33:63)
110 x 3 (3:36:66)
120 x 3 (3:39:69)

4 Count Flutter Kick + Plate Cuban Curl + Plank:
((bw x 20) + (1.5 x 20) + (bw x 60s))1
((bw x 20) + (2 x 20) + (bw x 60s))1
((bw x 20) + (2.5 x 20) + (bw x 60s))1

* Notes:

- 110kg from below knee hang snatch, not too shabby!

2017DEC25 (CON D1A.W2.C3)

Back Squat:
20 x (3)4
42.5 x (3)2
72.5 x 3
92.5 x 3
122.5 x 3 (3:3:3)
132.5 x 3 (3:6:6)
142.5 x 3 (3:9:9)
152.5 x 3 (3:12:12)
162.5 x 3 (3:15:15)
167.5 x 3 (3:18:18)
172.5 x 3 (3:21:21)

172.5kg x 3 Back Squat

Clean Grip RDL + Reverse Hyper (Roller) + Hanging Leg Raise:
((110 x 3) + (165 x 20) + (bw + 5 x 20))1 (3:24:24)
((120 x 3) + (165 x 20) + (bw + 7.5 x 20))1 (3:27:27)
((130 x 3) + (165 x 20) + (bw + 10 x 20))1 (3:30:30)

Pull Up:
bw x (2)13

Ab Ball Crunch:
bw x 50/25/15/10

* Notes:

- Squatting without any support equipment isn't half bad.  I managed to knock out a triple at 172.5kg, albeit, it was slow and grinding but successful nevertheless.  I'm actually looking forward to next weeks worth of training because it's a deload week.  Having family around, eating garbage for food, and not getting sufficient sleep and rest is starting to take a toll.  I can feel it and it doesn't feel good at all.

2017DEC24 (CON D4.W1.C3)

Muscle Snatch + Overhead Squat:
20 x (3+3)3
40 x (3+3)1
47.5 x (3+3)1
55 x (2+2)1
62.5 x (1+1)1
67.5 x (1+1)1 (2:2:205)

Snatch:
57.5 x 3
67.5 x 3 (3:5:208)
77.5 x 2 (2:7:210)
82.5 x 1 (1:8:211)
87.5 x 1 (1:9:212)
92.5 x 1 (1:10:213)
97.5 x 1 (1:11:214)
102.5 x 1 (1:12:215)
104 x 1 (1:13:216)
108 x 1 (1:14:217)

108kg Snatch

Clean + Power Jerk:
20 x (1+1)3
52.5 x (3+3)1
75 x (3+3)1
85 x (2+2)1 (4:18:221)
92.5 x (1+1)1 (2:20:223)
100 x (1+1)1 (2:22:225)
107.5 x (1+1)1 (2:24:227)
115 x (1+1)1 (2:26:229)
122.5 x (1+1)1 (2:28:231)
128 x (1+1)1 (2:30:233)
132 x (1+1)1 (2:32:235)

132kg Clean + Power Jerk

Plank + Banded Stading Victory Raise:
((bw + 10 Mountain Climbers (L/R) @ 60s) + (Green x 20))3

* Notes:

- I finished this week's worth of training with a 108kg snatch and 132kg clean + power jerk, resulting in a 240kg total.  Considering I haven't been eating extremely well, or training very diligently due to the holidays, I'm very pleased with today's results.

2017DEC23 (CON D3B.W1.C3)

Front Squat:
20 x (3)2
45 x (3)2
65 x 3
85 x 3 (3:3:158)
105 x 3 (3:6:161)
115 x 3 (3:9:164)
125 x 3 (3:12:167)

125kg x 3 Front Squat

6" Block Snatch Pull:
45 x 3
65 x 3
85 x 3 (3:15:170)
105 x 3 (3:18:173)
115 x 3 (3:21:176)
125 x 3 (3:24:179)

6" Block Clean Pull:
90 x 3 (3:27:182)
110 x 3 (3:30:185)
130 x 3 (3:33:188)
140 x 3 (3:36:191)
150 x 3 (3:39:194)

Pull Up:
bw x (3)2
bw + 5 x (3)2
bw + 7.5 x 2
bw + 10 x 1
bw + 7.5 x 3
bw + 10 x 2
bw + 12.5 x 1

Clean Grip RDL + Reverse Hyper (Roller):
((105 x 3) + (125 x 20))1 (3:42:197)
((115 x 3) + (125 x 20))1 (3:45:200)
((125 x 3) + (125 x 20))1 (3:48:203)

Supine Ab Ball Plate Press + Prone Ab Ball B/N Press + Ab Ball Plank:
((.5 x 20) + (pvc x 20) + (bw x 30s))3

Banded Standing Tricep Pushdown + Ab Ball Plank:
((Maroon x 20) + (bw x 30s))3

* Notes:

- Nothing exceptional to report, just moving in preparation for the upcoming max-out day.

2017DEC22 (CON D3A.W1.C3)

Back Squat:
20 x (3)2
46 x (3)2
66 x 3
86 x 3
106 x 3 (3:3:122)
126 x 3 (3:6:125)
146 x 3 (3:9:128)
156 x 3 (3:12:131)
166 x 3 (3:15:134)

166kg x 3 Back Squat

Press:
20 x (6)2
42.5 x 3
47.5 x 3
52.5 x 3
57.5 x 3 (3:18:137)
60 x 3 (3:21:140)
62.5 x 3 (3:24:143)
65 x 3 (3:27:146)

Pull Up:
bw x (3)11

Ab Ball Crunch:
bw x 50/40/30/20/10

Clean Grip RDL + Reverse Hyper (Roller):
((105 x 3) + (145 x 20))1 (3:30:149)
((115 x 3) + (155 x 20))1 (3:33:152)
((125 x 3) + (165 x 20))1 (3:36:155)

* Notes:

- No belt, no sleeves, no wrap back squat triple of 166kg -- success and progress.

2017DEC21 (CON D2B.W1.C3)

6" Block Power Clean + Power Jerk:
20 x (1+1)3
50 x (3+3)1
60 x (3+3)1
70 x (3+3)1
82.5 x (3+3)1 (6:6:80)
90 x (3+3)1 (6:12:86)
102.5 x (1+1)1 (2:14:88)
110 x (1+1)1 (2:16:90)
115 x (1+1)1 (2:18:92)
110 x (1+1)1 (2:20:94)
117.5 x (1+1)1 (2:22:96)
125 x (1+1)1 (2:24:98)
90 x (2+2)1 (4:28:102)
97.5 x (2+2)1 (4:32:106)
105 x (2+2)1 (4:36:110)

125kg 6" Block Power Clean + Power Jerk

6" Block Clean Pull:
115 x 3 (3:39:113)
125 x 3 (3:42:116)
135 x 3 (3:45:119)

Hanging Leg Raise + Ab Ball Crunch:
((bw + 2.5 x 20) + (bw x 20))1
((bw + 5 x 20) + (bw x 20))3
((bw + 7.5 x 20) + (bw x 20))1

Prone Ab Ball Plate Press:
bw + .5 x 20
bw + 1 x 20
bw + 1.5 x 20

* Notes:

- Back at it, after a two day break and I felt very good today.  I started to get a little hesitant towards the higher sets but I did manage to knock out this whole workout without any support equipment.  No straps, belts, wraps, etc... nothing.

2017DEC20 (REST)

Rest:

- Christmas vacation with the family at Opryland Hotel and Resort in Nashville, Tennessee.

2017DEC19 (REST)

Rest:

- Christmas vacation with the family at Opryland Hotel and Resort in Nashville, Tennessee.

2017DEC18 (CON D2A.W1.C3)

Front Squat:
20 x (3)2
45 x (3)2
65 x 3
85 x 3 (3:3:56)
105 x 3 (3:6:59)
115 x 3 (3:9:62)
125 x 3 (3:12:65)

125kg x 3 Front Squat

Clean Grip RDL + Hanging Leg Raise + Reverse Hyper (Roller):
((105 x 3) + (bw + 6# x 20) + (125 x 20))1 (3:15:68)
((115 x 3) + (bw + 12# x 20) + (125 x 20))1 (3:18:71)
((125 x 3) + (bw + 18# x 20) + (125 x 20))1 (3:21:74)

Pull Up:
bw x (3)2
bw + 5 x (3)2
bw + 7.5 x 3
bw + 10 x 3
bw + 12.5 x 3
bw + 15 x 3
bw + 17.5 x 3

Ab Ball Crunch:
bw x 50/25/15/10

* Notes:

- A little work before heading out on vacation for the next three days.

2017DEC17 (CON D1B.W1.C3)

6" Block Muscle Snatch + Overhead Squat:
20 x (3+3)3
45 x (1+1)3
55 x (1+1)2
65 x (1+1)1

6" Block Power Snatch:
55 x 3
65 x 3
72.5 x 3 (3:3:27)
80 x 3 (3:6:30)
87.5 x 1 (1:7:31)
95 x 1 (1:8:32)
102.5 x 1 (1:9:33)
100 x 1 (1:10:34)
105 x 1 (1:11:35)
110 x 1 (1:12:36)
80 x 2 (2:14:38)
90 x 2 (2:16:40)
100 x (2)2 (4:20:44)

110kg 6" Block Power Snatch

6" Block Snatch Pull:
100 x 3 (3:23:47)
110 x 3 (3:26:50)
120 x 3 (3:29:53)

Banded Standing Victory Raise + Plank + Plate Cuban Curl + Plank:
((Green x 20) + (bw x 60s) + (.5 x 20) + (bw x 60s) + (Green x 20) + (bw x 60s) + (1 x 20) + (bw x 60s) + (Green x 20) + (bw x 60s) + (1.5 x 20))1

* Notes:

- 110kg block power snatch.  Can't complain at all.

2016DEC16 (CON D1A.W1.C3)

Back Squat:
20 x (3)2
45 x (3)2
65 x 3
85 x 3
105 x 3 (3:3:3)
125 x 3 (3:6:6)
145 x 3 (3:9:9)
155 x 3 (3:12:12)
165 x 3 (3:15:15)

165kg x 3 Back Squat

Clean Grip RDL + Reverse Hyper (Roller):
((105 x 3) + (145 x 20))1 (3:18:18)
((115 x 3) + (155 x 20))1 (3:21:21)
((125 x 3) + (165 x 20))1 (3:24:24)

Pull Up:
bw x (2)11

Ab Ball Crunches:
bw x 50/25/15/10

* Notes:

- Back to the grind.

2017DEC15 (REST)

Rest:

- I'm taking a day off from the gym.  I need the rest after the emotional roller-coaster that I've been on for the past 24 hours.

2017DEC14 (CON D4.W3.C2) * DELOAD

Muscle Snatch + Overhead Squat:
20 x (3+3)3
42.5 x (1+1)3
50 x (1+1)2
57.5 x (1+1)1

Snatch:
55 x 3
62.5 x 3
70 x 2 (2:2:231)
77.5 x 1 (1:3:232)
85 x 1 (1:4:233)
92.5 x 1 (1:5:234)
100 x 1 (1:6:235)
105 x 1 (1:7:236)
110 x M
111 x M

105kg Snatch

Clean + Power Jerk:
20 x (1+1)3
62.5 x (3+3)1
72.5 x (3+3)1
82.5 x (3+3)1 (6:13:242)
90 x (2+2)1 (4:17:246)
97.5 x (1+1)1 (2:19:248)
105 x (1+1)1 (2:21:250)
112.5 x (1+1)1 (2:23:252)
120 x (1+1)1 (2:25:254)
125 x (1+1)1 (2:27:256)
130 x (1+1)1 (2:29:258)

130kg Clean + Power Jerk

* Notes:

- Overall, a pretty great day on the platform finishing off the last week of this three week cycle with a 235kg total.  A lot more than the previous cycle!

2017DEC13 (CON D3B.W3.C2) * DELOAD

Front Squat:
20 x (3)2
55 x (3)2
75 x 3 (3:3:187)
95 x 3 (3:6:190)
115 x 3 (3:9:193)
125 x 3 (3:12:196)

125kg x 3 Front Squat

Snatch Deadlift:
50 x 3
80 x 3 (3:15:199)
90 x 3 (3:18:202)
100 x 3 (3:21:205)
110 x 3 (3:24:208)

Clean Deadlift:
100 x 3 (3:27:211)
110 x 3 (3:30:214)
120 x 3 (3:33:217)
130 x 3 (3:36:220)

Clean Grip RDL + Reverse Hyper (Roller):
((100 x 3) + (125 x 20))3 (9:45:229)

Pull Up:
bw x (4/3/2/1)2

Ab Ball Crunch:
bw x 50/25/15/10

* Notes:

- Nothing spectacular to report but the front squats felt very heavy once I hit 115kg.  Time for rest so I can max out tomorrow before the big vacation.  Hopefully, a chiropractic adjustment will help as well.

2017DEC12 (CON D3A.W3.C2) * DELOAD

18" Block Clean + Power Jerk:
20 x (1+1)3
55 x (3+3)2
65 x (3+3)1
75 x (3+3)1 (6:6:123)
82.5 x (3+3)1 (6:12:129)
90 x (3+3)1 (6:18:135)
97.5 x (3+3)1 (6:24:141)
105 x (3+3)1 (6:30:147)
112.5 x (3+3)1 (6:36:152)
120 x (1+1)3 (6:42:158)

120kg 18" Block Clean + Power Jerk

18" Block Power Clean + Power Jerk:
90 x (3+3)1 (6:48:164)
100 x (3+3)1 (6:54:170)
110 x (3+3)1 (6:60:176)
120 x (1+1)1 (2:62:178)

18" Block Clean Pull:
132.5 x 3 (3:65:181)
142.5 x 3 (3:68:184)

Plank:
bw x (30s/30r)5

Banded Standing Overhead Tricep Extension:
Maroon x (10)3

* Notes:

- I had to make some quick adjustments to the training program.  Instead of the 3 stage cleans, I went with 18" block cleans and incorporated the power jerks with the cleans to stay more efficient with time constraints.  It worked out well.

2017DEC12 (CON D2B.W3.C2) * DELOAD

Back Squat:
20 x (3)2
45 x (3)2
65 x 3
85 x 3
105 x 3 (3:3:81)
115 x 3 (3:6:84)
125 x 3 (3:9:87)
135 x 3 (3:12:90)
145 x 3 (3:15:93)
155 x 3 (3:18:96)

155kg x 3 Back Squat

Press:
20 x (6)2
47.5 x 3
55 x 3 (3:21:99)
62.5 x 3 (3:24:102)
65 x 3 (3:27:105)
67.5 x 3 (3:30:108)

Clean Grip RDL + Reverse Hyper (Roller):
((100 x 3) + (135 x 20))1 (3:33:111)
((110 x 3) + (145 x 20))1 (3:36:114)
((120 x 3) + (155 x 20))1 (3:39:117)

Pull Up:
bw x (2)12

Ab Ball Crunch:
bw x 10 @ 2s hold
bw + 5 x 10 @ 2s hold
bw + 10 x 10 @ 2s hold

* Notes:

- Grinding away with a 155kg back squat triple along with a press triple at 67.5kg.  Overall, pretty happy.

2017DEC11 (CON D2A.W3.C2) * DELOAD

Muscle Snatch + Overhead Squat:
20 x (3+3)2
40 x (1+1)3
47.5 x (1+1)2
55 x (1+1)1
62.5 x (1+1)1 (2:2:41)
70 x (1+1)2 (4:6:45)

70kg Muscle Snatch + Overhead Squat

Snatch + (BK) Hang Snatch + (AK) Hang Snatch:
55 x (1+1+1)1
62.5 x (1+1+1)1 (3:9:48)
70 x (1+1+1)1 (3:12:51)
77.5 x (1+1+1)1 (3:15:54)
85 x (1+1+1)1 (3:18:57)
92.5 x (1+1+1)1 (3:21:60)
100 x (1+1+1)1 (3:24:63)

100kg Snatch + (BK) Hang Snatch + (AK) Hang Snatch

Power Snatch + (BK) Hang Power Snatch + (AK) Hang Power Snatch:
70 x (1+1+1)1 (3:27:66)
77.5 x (1+1+1)1 (3:30:69)
85 x (1+1+1)1 (3:33:72)

Snatch Pull + (BK) Hang Snatch Pull + (AK) Hang Snatch Pull:
100 x (1+1+1)1 (3:36:75)
110 x (1+1+1)1 (3:39:78)

Banded Standing Victory Raise + Dumbbell Cuban Curl:
((Green x 20) + (6# x 20))3

* Notes:

- I may have bumped up the numbers today.  So calling today a "deload" day would be stretch.  Nevertheless, zeros missed attempts, and finishing off the snatch complex with 100kg, epic!

2017DEC11 (CON D1B.W3.C2) * DELOAD

Front Squat:
20 x (3)2
55 x (3)2
75 x 3
95 x 3 (3:3:24)
115 x 3 (3:6:27)
135 x 3 (3:9:30)

135kg x 3 Front Squat

Clean Grip RDL:
100 x 3 (3:12:33)
110 x 3 (3:15:36)
120 x 3 (3:18:39)

Reverse Hyper (Roller) + Hanging Leg Raise:
((135 x 20) + (bw + 6# x 20))1
((135 x 20) + (bw + 12# x 20))1
((135 x 20) + (bw + 18# x 20))1

Pull Up:
bw x (2)2
bw + 12# x (2)6
bw + 24# x (2)3

* Notes:

- Continuing the "deload" week and moving fairly well.  I'm looking forward to the snatch session later this afternoon.

2017DEC10 (CON D1A.W3.C2) * DELOAD

Back Squat:
20 x (3)2
45 x 3
65 x 3
85 x 3
105 x 3 (3:3:3)
125 x 3 (3:6:6)
135 x 3 (3:9:9)
145 x 3 (3:12:12)

145kg x 3 Back Squat

Clean Grip RDL + Hanging Leg Raise + Reverse Hyper (Roller):
((100 x 3) + (bw + 12# x 20) + (125 x 20))1 (3:15:15)
((110 x 3) + (bw + 12# x 25) + (135 x 20))1 (3:18:18)
((120 x 3) + (bw + 12# x 30) + (145 x 20))1 (3:21:21)

Pull Up + Banded Standing Tricep Pushdown:
((bw x 5) + (Maroon x 10))4

Plank:
bw x (30s/30sR)5

* Notes:

- Back to a "deload" week.  I seriously questioned dropping back into a "deload" week prior to going on vacation, but decided to go the easy route, as I didn't want to travel to Cancun with a tweaked back or someother injury.  It's takes a lot of self discipline and it's killing me.

2017DEC09 (CON D4.W2.C2)

Muscle Snatch + Overhead Squat:
20 x (3+3)3
45 x (1+1)3
55 x (1+1)2
65 x (1+1)1

Snatch:
60 x 3
65 x 3
70 x 2 (2:2:247)
75 x 1 (1:3:248)
80 x 1 (1:4:249)
85 x 1 (1:5:250)
90 x 1 (1:6:251)
95 x 1 (1:7:252)
100 x 1 (1:8:253)
105 x 1 (1:9:254)
110 x 1 (1:10:255)

110kg Snatch

Clean + Power Jerk:
20 x (1+1)3
60 x (3+3)1
80 x (3+3)1 (6:16:261)
85 x (3+3)1 (6:22:267)
90 x (2+2)1 (4:26:271)
96 x (1+1)1 (2:28:273)
102 x (1+1)1 (2:30:275)
108 x (1+1)1 (2:32:277)
114 x (1+1)1 (2:34:279)
120 x (1+1)1 (2:36:281)
126 x (1+1)1 (2:38:283)
132 x (1+1)1 (2:40:285)
133 x (1+1)1 (2:42:287)

133kg Clean + Power Jerk

Banded Standing Victory Raise + Pull Up:
((Green x 20) + (bw + 5 x 5))1
((Green x 20) + (bw + 10 x 5))1
((Green x 20) + (bw + 15 x 5))1
((Green x 20) + (bw + 20 x 5))1

* Notes:

- Everything felt smooth, snappy, and crisp today.  I ended this week's worth of training with a 243kg total, which isn't half bad considering I totalled 249kg at my last meet, and I felt like I had more in the tank today.  I had to exercise some serious discipline to walk away from the 110kg snatch, because I felt like I could have done 120kg today.  Initially, I had a goal weight of 132kg for the clean and power jerk but my 132kg attempt was a "press-out" so I couldn't accept that lift as an honest lift.  Instead, I opted to take another lift, this time at 133kg and the lift went significantly better.  So, zero misses which is reason for celebration, and a total that is 6kg shy of my most recent competition total -- success.

2017DEC08 (CON D3B.W2.C2)

Front Squat:
20 x (3)3
55 x (3)2
75 x 3
95 x 3 (3:3:194)
115 x 3 (3:6:197)
125 x 3 (3:9:200)
135 x 3 (3:12:203)

135kg x 3 Front Squat

Snatch Deadlift:
60 x 3
80 x 3 (3:15:206)
100 x 3 (3:18:209)
110 x (3)3 (9:27:218)

Clean Deadlift:
105 x 3 (3:30:221)
115 x 3 (3:33:224)
125 x 3 (3:36:227)
135 x (3)3 (9:45:236)

Clean Grip RDL + Reverse Hyper (Roller):
((110 x 3) + (132.5 x 20))3 (9:54:245)

Ab Ball Crunches:
bw x (20)3

* Notes:

- My low back is starting to aggravate me again, so I took it relatively easy today.

2017DEC07 (CON D3A.W2.C2)

Back Squat:
20 x (3)3
45 x (3)2
65 x 3
85 x 3
105 x 3 (3:3:158)
115 x 3 (3:6:161)
125 x 3 (3:9:164)
135 x 3 (3:12:167)
145 x 3 (3:15:170)
155 x 3 (3:18:173)
165 x 3 (3:21:176)
175 x 3 (3:24:179)

175kg x 3 Back Squat

Press + Pull Up:
((20 x 6) + (bw x 3))1
((42.5 x 3) + (bw x 3))1
((47.5 x 3) + (bw x 3))1
((52.5 x 3) + (bw x 3))1
((57.5 x 3) + (bw x 3))1 (3:27:182)
((60 x 3) + (bw x 3))1 (3:30:185)
((62.5 x 3) + (bw x 3))1 (3:33:188)
((65 x 3) + (bw x 3))1 (3:36:191)

Reverse Hyper (Roller) + Ab Ball Crunches:
((155 x 20) + (bw x 20))1
((165 x 20) + (bw x 20))1
((175 x 20) + (bw x 20))1

* Notes:

- A slow grinding 175kg triple back squat this morning.  I shouldn't have gone so high but fuck it.  I'll end up paying for it later.

2017DEC06 (CON D2B.W2.C2)

Clean Deadlift + (AK) Hang Clean:
20 x (1+3)1
52.5 x (1+3)2
62.5 x (1+3)1
70 x (1+3)1
77.5 x (1+3)1 (4:4:95)
82.5 x (1+3)1 (4:8:99)
92.5 x (1+1)1 (2:10:101)
100 x (1+1)1 (2:12:103)
107.5 x (1+1)1 (2:14:105)
102.5 x (1+1)1 (2:16:107)
110 x (1+1)1 (2:18:109)
117.5 x (1+1)1 (2:20:111)
122.5 x (1+1)1 (2:22:113)

122.5kg Clean Deadlift + (AK) Hang Clean

Clean Deadlift + (AK) Hang Power Clean:
90 x (1+2)1 (3:25:116)
100 x (1+2)1 (3:28:119)
110 x (1+2)1 (3:31:122)

Clean Pull + (AK) Hang Clean Pull:
115 x (1+4)1 (5:36:127)
125 x (1+4)1 (5:41:132)
135 x (1+3)1 (4:45:136)

Block Power Jerk:
20 x 3
52.5 x 3
62.5 x 3
70 x 3
77.5 x 3 (3:48:139)
82.5 x 3 (3:51:142)
92.5 x 1 (1:52:143)
100 x 1 (1:53:144)
107.5 x 1 (1:54:145)
102.5 x 1 (1:55:146)
110 x 1 (1:56:147)
117.5 x 1 (1:57:148)
122.5 x 1 (1:58:149)
90 x 2 (2:60:151)
100 x 2 (2:62:153)
110 x 2 (2:64:155)

* Notes:

- I'm physically destroyed after today's workout.  The morning session wasn't super taxing but I could feel some serious tightness in my mid back from all the pull ups and planks.  Then to knock out hang clean complexes was death.

2017DEC06 (CON D2A.W2.C2)

Front Squat:
20 x (3)3
52.5 x (3)2
72.5 x 3
92.5 x 3 (3:3:73)
112.5 x 3 (3:6:76)
122.5 x 3 (3:9:79)
132.5 x 3 (3:12:82)

132.5kg x 3 Front Squat

Clean Grip RDL + Reverse Hyper (Roller):
((107.5 x 3) + (112.5 x 20))1 (3:15:85)
((117.5 x 3) + (122.5 x 20))1 (3:18:88)
((127.5 x 3) + (132.5 x 20))1 (3:21:91)

Pull Up:
bw x (2)3
bw + 5 x (2)2
bw + 7.5 x 1
bw + 6.25 x 2
bw + 8.75 x 1
bw + 7.5 x 2
bw + 10 x 1
bw + 8.75 x 2
bw + 11.25 x 1

Plank:
bw x 60s
bw x 45s
bw x 30s
bw x 15s
bw x 15s
bw x 30s
bw x 45s
bw x 60s

* Notes:

- Chipping away and strangely starting to enjoy more core/ab work.

2017DEC05 (CON D1B.W2.C2)

Muscle Snatch + Overhead Squat:
20 x (1+1)6
40 x (1+1)3
50 x (1+1)2
60 x (1+1)1

Snatch Deadlift + (AK) Hang Snatch:
57.5 x (1+3)1
62.5 x (1+3)1
67.5 x (1+3)1 (4:4:34)
72.5 x (1+2)1 (3:7:37)
77.5 x (1+1)1 (2:9:39)
82.5 x (1+1)1 (2:11:41)
87.5 x (1+1)1 (2:13:43)
92.5 x (1+1)1 (2:15:45)
97.5 x (1+1)1 (2:17:47)
102.5 x (1+M)1 (1:18:48)
102.5 x (1+1)1 (2:20:50)
107 x (1+1)1 (2:22:52)

107kg Snatch Deadlift + (AK) Hang Snatch

Snatch Deadlift + (AK) Hang Power Snatch:
70 x (1+2)1 (3:25:55)
80 x (1+2)1 (3:28:58)
90 x (1+2)1 (3:31:61)

Snatch Pull:
97.5 x 3 (3:34:64)
107.5 x 3 (3:37:67)
117.5 x 3 (3:40:70)

* Notes:

- Up 2kg from the previous hang snatch complex and today was above the knee, which equates to a little more challenging task.  So coming in 2kg higher is something worth celebrating, even if it is minor.

2017DEC05 (CON D1A.W2.C2)

Back Squat:
20 x (3)2
42.5 x (3)2
62.5 x 3
82.5 x 3
102.5 x 3
112.5 x 3 (3:3:3)
122.5 x 3 (3:6:6)
132.5 x 3 (3:9:9)
142.5 x 3 (3:12:12)
152.5 x 3 (3:15:15)
162.5 x 3 (3:18:18)
172.5 x 3 (3:21:21)

172.5kg x 3 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((152.5 x 20) + (bw + 6# x 20))1
((162.5 x 20) + (bw + 6# x 20))1
((172.5 x 20) + (bw + 12# x 20))1

Clean Grip RDL:
110 x (3)3 (9:30:30)

* Notes:

- Back squat triple at 172.5kg -- out-fucking-standing and my back was little wonky as well -- double out-fucking-standing!

2017DEC04 (CON D4.W1.C2)

Muscle Snatch + Overhead Squat:
20 x (3+3)2
45 x (1+1)3
55 x (1+1)2
65 x (1+1)1 (2:2:211)

Snatch:
55 x 3
65 x 3 (3:5:214)
75 x 2 (2:7:216)
80 x 1 (1:8:217)
85 x 1 (1:9:218)
91 x 1 (1:10:219)
97 x 1 (1:11:220)
102 x 1 (1:12:221)
106 x (M)2 * dirty load (105.5)
106 x (M)3

102kg Snatch

Clean + Power Jerk:
20 x bar work
50 x (1+1)3
70 x (1+1)3
80 x (1+1)1 (2:14:223)
87.5 x (1+1)1 (2:16:225)
95 x (1+1)1 (2:18:227)
102.5 x (1+1)1 (2:20:229)
110 x (1+1)1 (2:22:231)
117.5 x (1+1)1 (2:24:233)
125 x (1+1)1 (2:26:235)

125kg Clean + Power Jerk

* Notes:

- Feeling extremely sluggish and drained after clearing out the herb garden and cleaning out the garage.  Working out probably wasn't a great idea, but due to the fact that I'm stubborn as hell, I went ahead with the training session.  It was a complete nightmare.  I had 110kg as a goal weight for the snatch, but I ended up 8kg short.  For the life of me, I couldn't secure 106kg over my head -- even after 4 attempts, two of which were "dirty loads" because I fogot to add the .5kg plate to the right side  of the bar.  I'm a moron!  The clean and power jerks went significantly better than I had expected, finishing off at 125kg, but it wasn't easy.  Regardless, I finished the day with a 2kg (227kg) increase in my total, above the same recipricating day of Cycle I (225kg total), which I had to make up with the clean and power jerk.  Nevertheless, it's still an increase, however small.  Time to start prepping for the next week's worth of training.

2017DEC03 (CON D3B.W1.C2)

Front Squat:
20 x (3)3
42.5 x (3)2
62.5 x (3)2
82.5 x 3 (3:3:158)
92.5 x 3 (3:6:161)
102.5 x 3 (3:9:164)
112.5 x 3 (3:12:167)
122.5 x 3 (3:15:170)

122.5kg x 3 Front Squat

18" Block Snatch Pull:
50 x 3
70 x 3 (3:18:173)
80 x 3 (3:21:176)
85 x 3 (3:24:179)
92.5 x 3 (3:27:182)
105 x 3 (3:30:185)
107.5 x 3 (3:33:188)
110 x 3 (3:36:191)

18" Block Clean Pull:
102.5 x 3 (3:39:194)
112.5 x 3 (3:42:197)
122.5 x 3 (3:45:200)
132.5 x 3 (3:48:203)
137.5 x 3 (3:51:206)
142.5 x 3 (3:54:209)

Reverse Hyper (Roller) + Hanging Leg Raise + Banded Standing Victory Raise:
((122.5 x 20) + (bw + 6# x 20) + (Green x 20))3

* Notes:

- I felt very sluggish today.  It may have a lot to do with the fact that I woke up at 0430 this morning and, even after two strong cups of coffee, I was dragging ass.  I hope to get a restful night of sleep tonight so I can reach my goal total of at least 235kg.

2017DEC02 (CON D3A.W1.C2)

Back Squat:
20 x (3)4
55 x (3)2
75 x 3
95 x 3 (3:3:119)
115 x 3 (3:6:122)
125 x 3 (3:9:125)
136 x 3 (3:12:128)
147 x 3 (3:15:131)
158 x 3 (3:18:134)

158kg x 3 Back Squat

Press + Pull Up:
((20 x 6) + (bw x 3))2
((40 x 3) + (bw + Purple x 2))1
((45 x 3) + (bw + Purple x 2))1
((50 x 3) + (bw + Purple x 2))1
((55 x 3) + (bw + Purple x 2))1 (3:21:137)
((57.5 x 3) + (bw + Purple x 2))1 (3:24:140)
((60 x 3) + (bw + Purple x 2))1 (3:27:143)
((62.5 x 3) + (bw + Purple x 2))1 (3:30:146)

Clean Grip RDL + Reverse Hyper (Roller):
((102.5 x 3) + (136 x 20))1 (3:33:149)
((113.5 x 3) + (147 x 20))1 (3:36:152)
((124.5 x 3) + (157.5 x 20))1 (3:39:155)

Banded Standing Tricep Extension + Plank:
((Maroon x 20) + (bw x 30s))1
((Maroon x 20) + (bw x 45s))1
((Maroon x 20) + (bw x 60s))1

* Notes:

- 158kg back squat felt relatively easy.  This is extremely positive to hit bigger numbers in the next weeks worth of training.

2017DEC01 (CON D2B.W1.C2)

Power Clean + Power Jerk:
20 x (1+1)2
47.5 x (1+1)3
57.5 x (1+1)3
67.5 x (1+1)3
80 x (1+1)3 (6:6:77)
87.5 x (1+1)3 (6:12:83)
100 x (1+1)1 (2:14:85)
107.5 x (1+1)1 (2:16:87)
112.5 x (1+1)1 (2:18:89)
107.5 x (1+1)1 (2:20:91)
115 x (1+1)1 (2:22:93)
120 x (1+1)1 (2:24:95)
80 x (1+1)2 (4:28:99)
90 x (1+1)2 (4:32:103)
100 x (1+1)2 (4:36:107)

120kg Power Clean + Power Jerk

Clean Pull:
115 x 3 (3:39:110)
125 x 3 (3:42:113)
135 x 3 (3:45:116)

X Plank:
bw + 2.5 x 10

Plank:
bw x 30s

Bird Dog:
bw x 10 (Level 4)
bw x 10 (Level 3)

* Notes:

- Up 10kg from the first cycle with the power clean + power jerk.  Progress at 10kg clips, not to damn bad.

2017NOV30 (CON D2A.W1.C2)

Front Squat:
20 x (3)2
42.5 x 3
52.5 x 3
62.5 x 3
72.5 x 3
82.5 x 3 (3:3:62)
102.5 x 3 (3:6:65)
112.5 x 3 (3:9:68)
122.5 x 3 (3:12:71)

122.5kg x 3 Front Squat

Pull Up:
bw x (2)5
bw + 2.5 x 2
bw + 3.75 x 2
bw + 5 x 2
bw + 6.25 x 2
bw + 7.5 x 2
bw + 8.75 x 2
bw + 10 x 2

Clean Grip RDL + Hanging Leg Raise + Reverse Hyper (Roller) + Band Standing Tricep Extension:
((102.5 x 3) + (bw x 20) + (122.5 x 20) + (Green x 20))1
((112.5 x 3) + (bw + 6# x 20) + (132.5 x 20) + (Purple x 20))1
((122.5 x 3) + (bw + 6# x 20) + (142.5 x 20) + (Maroon x 20))1

* Notes:

- It seems like "deload" week turns into "de-training" week, because I feel weak as hell.

2017NOV29 (CON D1B.W1.C2)

Muscle Snatch + Overhead Squat + Snatch Balance:
20 x (1+1+1)3
42.5 x (1+1+1)3
52.5 x (1+1+1)2
62.5 x (1+1+1)1 (3:3:27)

Power Snatch:
52.5 x 3
62.5 x 3 (3:6:30)
70 x 3 (3:9:33)
77.5 x 3 (3:12:36)
82.5 x 1 (1:13:37)
87.5 x 1 (1:14:38)
92.5 x 1 (1:15:39)
87.5 x 1 (1:16:40)
92.5 x 1 (1:17:41)
97.5 x 1 (1:18:42)
100 x (1)2 (2:20:44)
75 x 2 (2:22:46)
85 x 2 (2:24:48)
95 x 2 (2:26:50)

100kg Power Snatch

Snatch Pull:
95 x 3 (3:29:53)
105 x 3 (3:32:56)
115 x 3 (3:35:59)

Banded Standing Victory Raise + Plank:
((Green x 12) + (Purple x 12) + (bw x 30s))3

* Notes:

- Power snatched 100kg, which means that I'm slowly making progress again.

2017NOV29 (CON D1A.W1.C2)

Back Squat:
20 x (3)4
55 x (3)2
85 x 3
115 x 3 (3:3:3)
125 x 3 (3:6:6)
135 x 3 (3:9:9)
145 x 3 (3:12:12)
155 x 3 (3:15:15)

155kg x 3 Back Squat

Clean Grip RDL + Reverse Hyper (Roller):
((102.5 x 3) + (135 x 20))1 (3:18:18)
((112.5 x 3) + (145 x 20))1 (3:21:21)
((122.5 x 3) + (155 x 20))1 (3:24:24)

X Plank:
bw + 2.5 x 10

Bird Dog:
bw x 10 (Level 1)
bw x 10 (Level 3)

Hanging Leg Raise:
bw x 20

* Notes:

- Holy smokes, why are the back squats feeling so fucking heavy?!

2017NOV28 (CON D4B.W3.C1) * DELOAD

Muscle Snatch + Overhead Squat:
20 x (1+1)4
40 x (1+1)3
47.5 x (1+1)2
55 x (1+1)1

Snatch:
52.5 x 3
57.5 x 3 (3:3:243)
62.5 x 2 (2:5:245)
67.5 x 1 (1:6:246)
72.5 x 1 (1:7:247)
77.5 x 1 (1:8:248)
82.5 x 1 (1:9:249)
87.5 x 1 (1:10:250)
92.5 x 1 (1:11:251)

92.5kg Snatch

Clean + Power Jerk:
20 x (1+1)3
57.5 x (1+1)3
67.5 x (1+1)3 (6:17:257)
72.5 x (1+1)3 (6:23:263)
77.5 x (1+1)2 (4:27:267)
82.5 x (1+1)1 (2:29:269)
87.5 x (1+1)1 (2:31:271)
92.5 x (1+1)1 (2:33:273)
97.5 x (1+1)1 (2:35:275)
102.5 x (1+1)1 (2:37:277)
107.5 x (1+1)1 (2:39:279)
112.5 x (1+1)1 (2:41:281)

112.5kg Clean + Power Jerk

* Notes:

- 205kg total during a "deload" week, not bad.  I'd still manage to qualify for Masters Nationals.

2017NOV28 (CON D4A.W3.C1) * DELOAD

Front Squat:
20 x (3)2
42.5 x (3)2
62.5 x 3
82.5 x 3 (3:3:225)
102.5 x 3 (3:6:228)
112.5 x 3 (3:9:231)

112.5kg x 3 Front Squat

Clean Grip RDL + Reverse Hyper (Roller):
((95 x 3) + (100 x 20))1 (3:12:234)
((100 x 3) + (120 x 20))1 (3:15:237)
((105 x 3) + (P x P))1 (3:18:240)

Pull Up:
bw x (2)10

* Notes:

- I feel so weak today.  The front squat at 112.5kg was a gift, because I felt like I was going to get stapled to the platform.  What's going on?  Why am I so damn weak lately?

2017NOV27 (CON D3.W3.C1) * DELOAD

Back Squat:
20 x (3)3
55 x (3)2
75 x 3
95 x 3 (3:3:162)
105 x 3 (3:6:165)
115 x 3 (3:9:168)
125 x 3 (3:12:171)
135 x 3 (3:15:174)

135kg x 3 Back Squat

Press:
20 x 3
45 x 3 (3:18:177)
52.5 x 3 (3:21:180)
55 x 3 (3:24:183)
57.5 x 3 (3:27:186)
60 x 3 (3:30:189)

12" Block Snatch Pull:
52.5 x 3
72.5 x 3 (3:33:192)
82.5 x 3 (3:36:195)
92.5 x 3 (3:39:198)
102.5 x 3 (3:42:201)

12" Block Clean Pull:
95 x 3 (3:45:204)
105 x 3 (3:48:207)
115 x 3 (3:51:210)
125 x 3 (3:54:213)

Clean Grip RDL:
95 x 3 (3:57:216)
100 x 3 (3:60:219)
105 x 3 (3:63:222)

* Notes:

- I'm still moving in slow motion.  The 135kg back squat felt extremely heavy.  Did I take too many rest days during the holiday and travel period?  Maybe, I'm just being a complete bitch?

2017NOV27 (CON D2B.W3.C1) * DELOAD

Front Squat:
20 x (3)2
52.5 x 3
72.5 x 3 (3:3:117)
92.5 x 3 (3:6:120)
102.5 x 3 (3:9:123)
112.5 x 3 (3:12:126)

Clean Pull:
50 x 3
70 x 3
100 x 3 (3:15:129)
120 x 3 (3:18:132)
130 x 3 (3:21:135)

Block Power Jerk:
20 x (3)2
50 x 3
70 x 3 (3:24:138)
75 x 3 (3:27:141)
80 x 3 (3:30:144)
85 x 3 (3:33:147)
90 x 3 (3:36:150)
95 x 3 (3:39:153)
102.5 x (1)3 (3:42:156)
110 x (1)3 (3:45:159)

110kg Block Power Jerk

Pull Up:
bw x (10)2

* Notes:

- The front squats this morning felt exceptionally heavy, but the clean pulls felt exceptionally light.  The take away from this discovery, squat more because my legs are fucking weak as shit!

2017NOV26 (CON D2A.W3.C1) * DELOAD

6" Block Clean + (BK) Hang Clean + (AK) Hang Clean:
20 x (1+1+1)3
50 x (1+1+1)2
60 x (1+1+1)1
70 x (1+1+1)1 (3:3:69)
75 x (1+1+1)1 (3:6:72)
80 x (1+1+1)1 (3:9:75)
85 x (1+1+1)1 (3:12:78)
90 x (1+1+1)1 (3:15:81)
95 x (1+1+1)1 (3:18:84)
102.5 x (1+1+M)1 (2:20:86) * grip
102.5 x (1+1+P)1 (2:22:88)
110 x (1+P+P)1 (1:23:89)

6" Block Clean Deadlift + Hang Clean:
110 x (1+1)1 (2:25:91) * (BK)
110 x (1+1)1 (2:27:93) * (AK)

110kg 6" Block Clean Deadlift + (AK) Hang Clean

6" Block Power Clean + (BK) Hang Power Clean + (AK) Hang Power Clean:
77.5 x (1+1+1)1 (3:30:96)
87.5 x (1+1+1)1 (3:33:99)
97.5 x (1+1+1)1 (3:36:102)

Clean Grip RDL:
20 x 3
75 x 3 (3:39:105)
95 x 3 (3:42:108)
105 x 3 (3:45:111)
115 x 3 (3:48:114)

* Notes:

- Moving at a snails pace today and I couldn't keep a solid grip on the bar when I got to 102.5kg.  Lame!  The "deload" continues for a few more days and I'm thankful considering my lack of speed, strength, and power.

2017NOV25 (REST) * DELOAD

Rest:

- Travel day back to Kentucky.  It's good to return home!

2017NOV24 (CON D1B.W3.C1) * DELOAD

6" Block Muscle Snatch + Overhead Squat:
20 x (1+1)3
40 x (1+1)2
45 x (1+1)1
50 x (1+1)2
55 x (1+1)1 (2:2:26)
60 x (1+1)1 (2:4:28)
65 x (1+1)1 (2:6:30)

6" Block Snatch + (BK) Hang Snatch + (AK) Hang Snatch:
50 x (1+1+1)1
55 x (1+1+1)1 (3:9:33)
60 x (1+1+1)1 (3:12:36)
65 x (1+1+1)1 (3:15:39)
70 x (1+1+1)1 (3:18:42)
75 x (1+1+1)1 (3:21:45)
80 x (1+1+1)1 (3:24:48)
85 x (1+1+1)1 (3:27:51)

85kg 6" Block Snatch + (BK) Hang Snatch + (AK) Hang Snatch

6" Block Power Snatch + (BK) Hang Power Snatch + (AK) Hang Power Snatch:
65 x (1+1+1)1 (3:30:54)
70 x (1+1+1)1 (3:33:57)
75 x (1+1+1)1 (3:36:60)

6" Block Snatch Pull:
95 x 3 (3:39:63)
105 x 3 (3:42:66)

* Notes:

- A quick "deload" workout on the farm, after two consecutive days off.  I felt quick but my positions were slightly off.  Nevertheless, I successfully made all my goal weights for the day!

2017NOV23 (REST) * DELOAD

Rest:

- Happy Thanksgiving!  The only muscle I plan on exercising today is my "table-muscle".

2017NOV22 (REST) * DELOAD

Rest:

- Travel day to Illionis to spend Thanksgivings with family and friends.

2017NOV21 (CON D1A.W3.C1) * DELOAD

Back Squat:
20 x (3)2
55 x (3)2
75 x 3
95 x 3 (3:3:3)
105 x 3 (3:6:6)
115 x 3 (3:9:9)
125 x 3 (3:12:12)
135 x 3 (3:15:15)

135kg x 3 Back Squat

Clean Grip RDL + Pull Up:
((20 x 3) + (bw x 5))1
((75 x 3) + (bw x 5))1
((95 x 3) + (bw x 5))1 (3:18:18)
((105 x 3) + (bw x 5))1 (3:21:21)
((115 x 3) + (bw x 5))1 (3:24:24)

Reverse Hyper (Roller) + Plank:
((130 x 20) + (bw x 30s))3

* Notes:

- Let the "deload" begin!!!

2017NOV20 (CON D4B.W2.C1)

Muscle Snatch + Overhead Squat:
20 x (3+3)1
42.5 x (1+1)3
52.5 x (1+1)2
62.5 x (1+1)1 * PR

Snatch:
57.5 x 3
62.5 x 3
67.5 x 2 (2:2:233)
72.5 x 1 (1:3:234)
77.5 x 1 (1:4:235)
82.5 x 1 (1:5:236)
87.5 x 1 (1:6:237)
92.5 x 1 (1:7:238)
97.5 x 1 (1:8:239)
102.5 x 1 (1:9:240)
107.5 x M
107.5 x 1 (1:10:241)

107.5kg Snatch

Clean + Power Jerk:
20 x (1+1)3
57.5 x (3+3)1
77.5 x (3+3)1 (6:16:247)
82.5 x (3+3)1 (6:22:253)
87.5 x (2+2)1 (4:26:257)
92.5 x (1+1)1 (2:28:259)
97.5 x (1+1)1 (2:30:261)
102.5 x (1+1)1 (2:32:263)
107.5 x (1+1)1 (2:34:265)
112.5 x (1+1)1 (2:36:267)
117.5 x (1+1)1 (2:38:269)
122.5 x (1+1)1 (2:40:271)
127.5 x (1+M)1 (1:41:272)
127.5 x (1+1)1 (2:43:275)

127.5kg Clean + Power Jerk

* Notes:

- I could definitely tell that I'm starting to hit a wall with regards to recoverying from training.  This morning, the front squats went well, but the afternoon "mock meet" wasn't as crisp and explosive as I would have liked and I'll attribute most of it to having some really gummy legs.  However, walking away with a 107.5kg snatch and 127.5kg clean and power jerk, totalling 235kg within two weeks of the new program and a back injury; plus, dropping body weight to boot -- not bad at all.  I know there is more in the tank, but I need to dial up my recovery and nutrition.  I'm looking forward to the "deload" week, which will commense tomorrow and continue along through the Thanksgiving Holiday.

2017NOV20 (CON D4A.W2.C1)

Front Squat:
20 x (3)2
50 x (3)2
70 x 3
90 x 3 (3:3:210)
110 x 3 (3:6:213)
122.5 x 3 (3:9:216)
135 x 3 (3:12:219)
147.5 x 3 (3:15:222)

147.5kg x 3 Front Squat

Clean Grip RDL:
20 x 3
60 x 3
90 x 3
110 x (3)3 (9:24:231)

X Plank:
bw + .25 x (6)3

Pull Up:
bw x (4)6

* Notes:

- A big 7.5kg increase from earlier this week with the front squat.  I can hardly wait to downshift next week for a deload to see how it will affect my lifts.

2017NOV19 (CON D3B.W2.C1)

Back Squat:
20 x (3)2
40 x (3)2
60 x (3)2
80 x 3
100 x 3
120 x 3 (3:3:189)
130 x 3 (3:6:192)
140 x 3 (3:9:195)
150 x 3 (3:12:198)
160 x 3 (3:15:201)
170 x (3)2 (6:21:207)

170kg x 3 Back Squat

Press + Pull Up:
((20 x 3) + (bw x 3))1
((55 x 3) + (bw x 3))1
((56 x 3) + (bw x 3))1
((57 x 3) + (bw x 3))1
((58 x 3) + (bw x 3))1
((59 x 3) + (bw x 3))1
((60 x 3) + (bw x 3))1

Clean Grip RDL + Hanging Leg Raise + Reverse Hyper (Roller):
((70 x 3) + (bw x 20) + (70 x 20))1
((100 x 3) + (bw + 6# x 15) + (100 x 20))1
((130 x 3) + (bw + 6# x 15) + (130 x 20))3

* Notes:

- Back squat triples at 170kg -- FUCK YEAH!

2017NOV18 (CON D3A.W2.C1)

Snatch Pull:
40 x (3)2
60 x 3
90 x 3 (3:3:153)
97.5 x 3 (3:6:156)
105 x 3 (3:9:159)
110 x 3 (3:12:162)
115 x 3 (3:15:165)
120 x 3 (3:18:168)

120kg x 3 Snatch Pull

Clean Pull:
105 x 3 (3:21:171)
115 x 3 (3:24:174)
125 x 3 (3:27:177)
135 x 3 (3:30:180)
140 x 3 (3:33:183)
145 x 3 (3:36:186)

145kg x 3 Clean Pull

Bird Dog:
bw x 10 L/R (Level 1)
bw x 10 L/R (Level 2)
bw x 10 L/R (Level 3)

Pull Up:
bw x 3/3/3/3/3/3/3 (Total 21)

Standing Band Lat Sweep:
Orange x (10)6

* Notes:

- A little sluggish this morning but I got it done.  The snatch pull jump from 60kg to 90kg -- let's not do that again.

2017NOV17 (CON D2B.W2.C1)

Clean Deadlift + (BK) Hang Clean:
20 x (1+3)3
50 x (1+3)1
60 x (1+3)1
67.5 x (1+3)1
72.5 x (1+3)1 (4:4:98)
80 x (1+3)1 (4:8:102)
90 x (1+1)1 (2:10:104)
100 x (1+1)1 (2:12:106)
107.5 x (1+1)1 (2:14:108)
100 x (1+1)1 (2:16:110)
110 x (1+1)1 (2:18:112)
120 x (1+1)1 (2:20:114)

120kg Clean Deadlift + (BK) Hang Clean

Clean Deadlift + (BK) Hang Power Clean:
80 x (1+2)1 (3:23:117)
90 x (1+2)1 (3:26:120)
100 x (1+2)1 (3:29:123)

Clean Pull:
115 x 3 (3:32:126)
125 x 3 (3:35:129)
135 x 3 (3:38:132)

Rack Power Jerk:
20 x (3)2
50 x 3
60 x 3
67.5 x 3
72.5 x 3 (3:41:135)
80 x 3 (3:44:138)
90 x 1 (1:45:139)
100 x 1 (1:46:140)
107.5 x 1 (1:47:141)
100 x 1 (1:48:142)
110 x 1 (1:49:143)
120 x 1 (1:50:144)
80 x 2 (2:52:146)
90 x 2 (2:54:148)
100 x 2 (2:56:150)

* Notes:

-  Thoroughly enjoying the new program and I'm very pleased with my progress.

2017NOV16 (CON D2A.W2.C1)

Front Squat:
20 x (3)2
50 x (3)2
70 x 3
90 x 3 (3:3:73)
110 x 3 (3:6:76)
120 x 3 (3:9:79)
130 x 3 (3:12:82)
140 x 3 (3:15:85)

140kg x 3 Front Squat

Clean Grip RDL:
20 x 3
65 x 3
105 x 3 (3:18:88)
115 x 3 (3:21:91)
125 x 3 (3:24:94)

Reverse Hyper (Roller) + Hanging Leg Raise:
((130 x 20) + (bw + 6# x 15))1
((135 x 20) + (bw + 6# x 15))1
((140 x 20) + (bw + 6# x 15))1

Banded Standing Tricep Extension + Dumbbell Cuban Curl:
((Orange x 10) + (6# x 20))3

Pull Up:
bw x 2/3/4/5/5/4/3/2 (28 Total)

* Notes:

- 140kg felt so much lighter than the 130kg!  I can't explain it but I'll take it.

2017NOV15 (CON D1B.W2.C1)

Snatch Deadlift + (BK) Hang Muscle Snatch + Overhead Squat:
20 x (1+1+1)3
40 x (1+1+1)5
50 x (1+1+1)3
60 x (1+1+1)1

Snatch Deadlift + (BK) Hang Snatch:
55 x (1+3)1
60 x (1+3)1
65 x (1+3)1 (4:4:31)
70 x (1+3)1 (4:8:35)
75 x (1+3)1 (4:12:39)
80 x (1+1)1 (2:14:41)
87.5 x (1+1)1 (2:16:43)
95 x (1+1)1 (2:18:45)
90 x (1+1)1 (2:20:47)
97.5 x (1+1)1 (2:22:49)
105 x (1+M)1 (1:23:50)
105 x (1+1)1 (2:25:52)

105kg Snatch Deadlift + (BK) Hang Snatch

Snatch Deadlift + (BK) Hang Power Snatch:
65 x (1+2)1 (3:28:55)
75 x (1+2)1 (3:31:58)
85 x (1+2)1 (3:34:61)

Snatch Pull:
95 x 3 (3:37:64)
105 x 3 (3:40:67)
115 x 3 (3:43:70)

* Notes:

- A hang snatch (below knee) at 105kg, not too damn bad.

2017NOV15 (CON D1A.W2.C1)

Back Squat:
20 x (3)3
55 x (3)2
75 x (3)2
95 x 3
115 x 3 (3:3:3)
125 x 3 (3:6:6)
135 x 3 (3:9:9)
145 x 3 (3:12:12)
155 x 3 (3:15:15)
165 x 3 (3:18:18)

165kg x 3 Back Squat

Clean Grip RDL:
20 x 3
65 x 3
105 x 3 (3:21:21)
115 x 3 (3:24:24)
125 x 3 (3:27:27)

Reverse Hyper (Roller) + Banded Standing External Rotation L-Fly:
((130 x 20) + (Green x 10 L/R))3

Bird Dog Level 1 + Banded Standing Internal Rotation L-Fly:
((bw x 10 L/R) + (Green x 10 L/R))3

* Notes:

- Back squats up to 165kg for a triple?  Who would have known after dealing with a dicked-up low back just two weeks ago?

2017NOV14 (CON D4B.W1.C1)

Muscle Snatch + Overhead Squat:
20 x (1+1)3
40 x (1+1)5
45 x (1+1)3
50 x (1+1)1

Snatch:
50 x 3
60 x 3
70 x 2 (2:2:191)
75 x 1 (1:3:192)
80 x 1 (1:4:193)
85 x 1 (1:5:194)
90 x 1 (1:6:195)
95 x 1 (1:7:196)
100 x 1 (1:8:197)
105 x 1 (1:9:198)

105kg Snatch

Clean + Power Jerk:
20 x bar work
50 x (1+1)3
60 x (1+1)3
70 x (1+1)3
80 x (1+1)2 (4:13:202)
90 x (1+1)1 (2:15:204)
95 x (1+1)1 (2:17:206)
100 x (1+1)1 (2:19:208)
105 x (1+1)1 (2:21:210)
110 x (1+1)1 (2:23:212)
115 x (1+1)1 (2:25:214)
120 x (1+1)1 (2:27:216)

120kg Clean + Power Jerk

Pull Up:
bw x (2)20

* Notes:

- Ended the weeks training with a 105kg snatch and 120kg clean and power jerk for a 225kg total.  Coming off a back injury that required 4 days of rest, I'll take it.

2017NOV14 (CON D4A.W1.C1)

Front Squat:
20 x (3)2
50 x (3)2
70 x 3
90 x 3 (3:3:171)
100 x 3 (3:6:174)
115 x 3 (3:9:177)
130 x 3 (3:12:180)

130kg x 3 Front Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((100 x 20) + (bw x 20))1
((115 x 20) + (bw x 20))1
((130 x 20) + (bw x 20))1

Clean Grip RDL:
60 x 3
100 x 3 (3:15:183)
110 x 3 (3:18:186)
120 x 3 (3:21:189)

* Notes:

- Nothing spectacular, just some front squats and accessory work.

2017NOV13 (CON D3.W1.C1)

Back Squat:
20 x (3)3
47.5 x 3
67.5 x 3
87.5 x 3
107.5 x 3 (3:3:122)
127.5 x 3 (3:6:125)
137.5 x 3 (3:9:128)
147.5 x 3 (3:12:131)

147.5kg x 3 Back Squat

Press:
20 x 8
35 x 3 (3:15:134)
50 x 3 (3:18:137)
52.5 x 3 (3:21:120)
55 x 3 (3:24:123)
57.5 x 3 (3:27:126)

Snatch Pull:
50 x 3
70 x 3
80 x 3 (3:30:129)
90 x 3 (3:33:132)
100 x 3 (3:36:135)
110 x 3 (3:39:138)
120 x 3 (3:42:141)

Clean Pull:
95 x 3 (3:45:144)
105 x 3 (3:48:147)
115 x 3 (3:51:150)
125 x 3 (3:54:153)
135 x 3 (3:57:156)
140 x 3 (3:60:159)

Clean Grip RDL:
100 x 3 (3:63:162)
110 x 3 (3:66:165)
120 x 3 (3:69:168)

Pull Up:
bw x (4)8

* Notes:

- Long fucking workout!

2017NOV12 (CON D2.W1.C1)

Front Squat:
20 x (3)3
40 x (3)2
60 x (3)2
80 x 3 (3:3:56)
100 x 3 (3:6:59)
110 x 3 (3:9:62)
120 x 3 (3:12:65)

6" Block Power Clean + Power Jerk:
20 x bar work
40 x (1+1)3
57.5 x (1+1)3
65 x (1+1)3
72.5 x (1+1)3 (6:18:71)
80 x (1+1)3 (6:24:77)
87.5 x (1+1)1 (2:26:79)
95 x (1+1)1 (2:28:81)
102.5 x (1+1)1 (2:30:83)
95 x (1+1)1 (2:32:85)
102.5 x (1+1)1 (2:34:87)
110 x (1+1)1 (2:36:89)
75 x (1+1)2 (4:40:93)
85 x (1+1)2 (4:44:97)
95 x (1+1)2 (4:48:101)

110kg 6" Block Power Clean + Power Jerk

6" Block Clean Pull:
110 x 3 (3:51:104)
120 x 3 (3:54:107)
130 x 3 (3:57:110)

Clean Grip RDL:
110 x (3)3 (9:66:119)

* Notes:

- I'm slowly getting back into the groove.  The low back is getting better everyday, but I'm still a little apprehensive to push to hard to soon.

2017NOV11 (CON D1B.W1.C1)

6" Block Muscle Snatch + Overhead Squat:
20 x bar work
40 x (1+1)3
50 x (1+1)2
60 x (1+1)1 (2:2:23)

6" Block Power Snatch:
50 x (3)2
60 x 3 (3:5:26)
65 x 3 (3:8:29)
75 x 3 (3:11:32)
80 x 1 (1:12:33)
85 x 1 (1:13:34)
90 x 1 (1:14:35)
85 x 1 (1:15:36)
90 x 1 (1:16:37)
95 x 1 (1:17:38)
70 x 2 (2:19:40)
77.5 x 2 (2:21:42)
85 x 2 (2:23:44)

95kg 6" Block Power Snatch

6" Block Snatch Pull:
90 x 3 (3:26:47)
100 x 3 (3:29:50)
110 x 3 (3:32:53)

Plank:
bw x (30s)4

* Notes:

- I'm feeling a little better today, especially after being able to power snatch after the low back injury. I didn't do any squatting today; although, I really wanted to do some, but decided against it.  I need to maintain some deliberateness in the programming and execution of such programming to avoid any further low back issues.

2017NOV10 (CON D1A.W1.C1)

Back Squat:
20 x (3)2
47.5 x (3)2
67.5 x (3)2
87.5 x 3
107.5 x 3 (3:3:3)
127.5 x (3)3 (9:12:12)

127.5kg x 3 Back Squat

Clean Grip RDL:
20 x 10
70 x 3
100 x (3)3 (9:21:21)

Reverse Hyper (Roller) + Hanging Leg Raise:
((100 x 20) + (bw x 20))1
((125 x 20) + (bw x 20))2

Pull Up:
bw x (5)4

* Notes:

- I'm back on the saddle but moving gingerly at a snails pace.  I'm still dealing with a slight tweak on the right side of my low back/hips, but I couldn't take another day of sitting on my ass.  I had to lift.  As such, I decided to proceed cautiously by programming this workout based on a low projected back squat of 160kg.  Thankfully, it was enough weight after a 4 day break coupled with a tender low back.

2017NOV09 (REST)

Rest:

- Today is the fourth day of my forced rest period due to a low back injury.  I'm feeling slightly better today compared to yesterday.  A solid night of sleep helped dramatically, thanks to the drug cocktail of muscle relaxers and pain medications.  I'm itching to lift again, because I feel like I'm losing all my strength by the minute, but at the same time, the injury has me a little apprehensive; thereby, causing a lack of motivation to train.  I know this all sounds contradictory, because I do want to lift, but taking the time off due to injury has made me somewhat comfortable becoming a lazy slug.  Furthermore, I'm not looking forward to the DOMS that typically accompanies a return to training after a prolonged period off.  At this rate, I figure by Monday, I may feel recovered enough to at least squat.

2017NOV08 (REST)

Rest:

- Today is the third day of rest due to my back injury.  After another chiropractic adjustment, along with applying heat; using the Normatec recovery system, taking muscle relaxers and pain killers; and a semi-restful night of sleep, I'm feeling slightly better.  I can get in and out of the car without excessive pain and discomfort; however, there are times when the pain resurfaces and it catches me off guard.  Currently, standing is significantly less stressful and painful than sitting for prolonged periods of time, and I'm finding a little more mobility and normal curvature in the lower back, as this is typicially a good indication of recovering from this injury.  I'm trying to remain hopeful and, maybe, I can get back on the platform soon.

2017NOV07 (REST)

Rest:

- Today was another day of rest due to my low back injury.  After application of all the various healing methods mentioned in yesterday's post, I feel absolutely indifferent from yesterday.  I'm in pain and walking around like the tin-man.  Even the simple task of bending over to put on socks is a test of physical and mental fortitude.  I hope things will turn for the better tomorrow, because I'm aching to get back under the barbell.

2017NOV06 (REST)

Rest:

- I'm forced to take a full day of rest due to a major case of sciatica and low back pain.  It hurts to bend to any appreciable degree, even after a visit to the chiropractor, electrical stimulation, inversion/traction, cupping, Normatec compression, stretching, and a laundry list of other failed recouperative modalities.  I'm frustrated and in pain.  I'll attempt to return to the platform tomorrow but I don't have high hopes.

2017NOV05 (WSH D6B.W2)

12" Block Muscle Snatch + Overhead Squat:
20 x (1+1)3
40 x (1+1)5
50 x (1+1)3
60 x (1+1)1

12" Block Snatch Deadlift + (AK) Hang Snatch:
50 x (1+1)4
65 x (1+1)2
80 x (1+1)10 (20:20:252)
100 x (1+1)1 (2:22:254)
80 x (1+1)10 (20:42:264)
100 x (1+1)1 (2:44:266)

100kg 12" Block Snatch Deadlift + (AK) Hang Snatch

Reverse Hyper (Strap) + Pull Up:
((100 x 20) + (bw x 4))1
((100 x 20) + (bw x 3))2

Waiter's Sit Up:
8 x (10)2
12 x 10
8 x (10)2

* Notes:

- Garbage lifting today but what's new?

2017NOV04 (WSH D6A.W2)

Belt Squat + Kettlebell Press + Pull Up:
((25 x 10) + (8 x 10) + (bw x 5))1
((60 x 10) + (12 x 10) + (bw x 5))1
((70 x 10) + (16 x 10) + (bw x 5))4

Bent Barbell Row:
20 x (10)3

* Notes:

- Rather short accessory workout to keep the legs primed.  70kg for 10 went very fast.  Hopefully, this will carry over to a bigger squat on Monday.  Now, it's time to rest and feed -- can we say CarbNite?!

2017NOV03 (WSH D5B.W2)

6" Block Clean Deadlift + (BK) Hang Clean + Power Jerk:
20 x (1+1+1)3
55 x (1+1+1)5
75 x (1+1+1)3
95 x (1+1+1)10 (30:30:196)
115 x (1+1+1)1 (3:33:199)
95 x (1+1+1)10 (30:63:229)
115 x (1+1+1)1 (3:66:232)

115kg 6" Block Clean Deadlift + (BK) Hang Clean + Power Jerk

* Notes:

- Getting that volume in at 75%.  Death.

2017NOV03 (WSH D5A.W2)

30" Block Clean Recovery + Pull Up:
20 x bar work
45 x (3)2 + bw x (2)2
65 x (3)2 + bw x (2)2
85 x (3)2 + bw x (2)2
105 x (2)10 + bw x (2)10 (20:20:164)
125 x 2 + bw x 2 (2:22:166)

125kg x 2 30" Block Clean Recovery

Kettlebell Press:
8 x (10)3

* Notes:

- The clean recovery went much smoother and easier today compared to yesterday's debacle.  It probably had much to do with the lower amount of weight used today and the fact that I kinda figured out a better technique to get under the bar with a rolling start vice the static start from yesterday.  Either way, I walked away significantly more confident from today's session.

2017NOV02 (WSH D4.W2)

30" Block Clean Recovery:
20 x bar work
50 x (3)2
70 x 3
90 x 2 (2:2:135)
110 x 1 (1:3:136) * dmax 1
100 x 1 (1:4:137)
120 x 1 (1:5:138) * dmax 2
110 x 1 (1:6:139)
130 x 1 (1:7:140) * dmax 3
120 x 1 (1:8:141)
140 x M
132 x 1 (1:9:142) * dmax 4
137.5 x 1 (1:10:143) * dmax 5
140 x M
140 x 1 (1:11:144) * dmax 6

140kg 30" Block Clean Recovery

Good Morning + Pull Up:
((20 x 8) + (bw x 4))1
((40 x 8) + (bw x 4))1
((50 x 8) + (bw x 4))1
((55 x 8) + (bw x 4))1
((57.5 x 8) + (bw x 4))1

Standing Band Tricep Extension:
Green x 20
Purple x 20
Orange x 20

* Notes:

- Holy smokes, 140kg felt like a metric ton!  To think at one time, a long long time ago, I was able to do 150kg for a triple.  Good God, I've got a lot of work to do!  On another note, I weighed in this morning at 103.8kg.  I think getting comfortably under 103kg by the middle of November is a realistic possibility!

2017NOV01 (WSH D3B.W2)

12" Block Muscle Snatch + Overhead Squat:
20 x (1+1)4
40 x (1+1)4
46 x (1+1)2
52 x (1+1)1

12" Block Snatch Deadlift + (AK) Hang Snatch:
52 x (1+1)3
62 x (1+1)2
72 x (1+1)1 (2:2:95) * dmax 1
62 x (1+1)1
77 x (1+1)1 (2:4:97)
87 x (1+1)1 (2:6:99)
92 x (1+1)1 (2:8:101) * dmax 2
77 x (1+1)1 (2:10:103)
92 x (1+1)1 (2:12:105)
102 x (1+1)1 (2:14:107) * dmax 3
107 x (1+M)1 (1:15:108)
107 x (1+1)1 (2:17:110) * dmax 4
109 x (1+M)2 (2:19:112)

107kg 12" Block Snatch Deadlift + (AK) Hang Snatch

12" Block Snatch Pull + (AK) Hang Snatch Pull:
117 x (1+2)3 (9:28:121)

12" Block Snatch Deadlift + (AK) Hang Power Snatch:
87 x (1+1)6 (12:40:133)

* Notes:

- I absolutely despise "hang" work; especially, from the high hang or above knee.  However, considering I haven't done them in a long time, nailing 107kg was a gift from the weightlifting gods.

2017NOV01 (WSH D3A.W2)

Belt Squat:
55 x 10
75 x (10)4

Reverse Hyper (Strap):
100 x (20)3

* Notes:

- Getting some reps in this morning with belt squats to keep the legs semi-primed.

2017OCT31 (WSH D2B.W2)

6" Block Clean Deadlift + (BK) Hang Clean + Power Jerk:

20 x (1+1+1)2

46 x (1+1+1)5

66 x (1+1+1)3

86 x (1+1+1)1 (3:3:35) * dmax 1

76 x (1+1+1)2 (6:9:41)

96 x (1+1+1)1 (3:12:44) * dmax 2

86 x (1+1+1)1 (3:15:47)

106 x (1+1+1)1 (3:18:50) * dmax 3

96 x (1+1+1)1 (3:21:53)

116 x (1+1+1)1 (3:24:56) * dmax 4

106 x (1+1+1)1 (3:27:59)

126 x (1+1+1)1 (3:30:62) * dmax 5

129 x (1+1+M)2 (4:34:66)

126kg 6" Block Clean Deadlift + (BK) Hang Clean + Power Jerk

6" Block Clean Pull:

141 x (3)3 (9:43:75)

6" Block Clean Deadlift + (BK) Hang Power Clean + Power Jerk:

106 x (1+1+1)6 (18:61:93)

* Notes:

- Why am I so damn terrible at the clean and jerk?

2017OCT31 (WSH D2A.W2)

Box Front Squat:
20 x (3)3
52.5 x (3)2
72.5 x 3
92.5 x 3
112.5 x (2)10 (20:20:30)
132.5 x 2 (2:22:32)

132.5kg x 2 Box Front Squat

Pull Ups:
bw x (5)4

Plank:
bw x (30s)4

* Notes:

- How can I explain this, but the 132.5kg double felt significantly easier than the preceeding sets at 112.5kg?

2017OCT30 (WSH D1.W2)

Box Front Squat:
20 x (3)3
40 x (3)2
60 x 3
80 x 2
100 x (1:1:1) * dmax 1
80 x 3
100 x 2 (2:3:3)
120 x 1 (1:4:4) * dmax 2
110 x 1 (1:5:5)
130 x 1 (1:6:6) * dmax 3
120 x 1 (1:7:7)
140 x 1 (1:8:8) * dmax 4
130 x 1 (1:9:9)
150 x 1 (1:10:10) * dmax 5
160 x M

150kg Box Front Squat

Reverse Hyper (Strap):
100 x (20)3

* Notes:

- Zero gas for 160kg, which is surprising because 150kg wasn't too damn hard.  I'll get it next time.

2017OCT29 (WSH D6B.W1)

24" Block Muscle Snatch + Overhead Squat:
20 x (1+1)4
40 x (1+1)3

24" Block Snatch:
40 x (1)4
50 x (1)3
69 x (1)2
79 x (2)10 (20:20:245)
99 x 2 (2:22:247)

99kg x 2 24" Block Snatch

Standing Band Face Pull + Dumbbell Cuban Curl:
((Green x 10) + (6# x 10))3

Lying Leg Raises:
bw x (15)3

* Notes:

- Going through the motions today.  Nothing exceptionally challenging.

2017OCT28 (WSH D6A.W1)

Belt Squat + Pull Up:
((51 x 10) + (bw x 4))1
((71 x 10) + (bw x 4))1
((91 x 10) + (bw x 4))3

Kimchi Squat Band Tricep Pushdown:
Green x (20)5

* Notes:

- Belt squats to keep the legs active.  Nothing overly strenuous.

2017OCT27 (WSH D5B.W1)

18" Block Clean + Power Jerk:
20 x bar work
57.5 x (1+1)5
72.5 x (1+1)3
87.5 x ((1+1)2)10 (40:40:265)
107.5 x (1+1)2 (4:44:269)

107.5 x 2 18" Block Clean + Power Jerk

Good Morning + Waiters Sit Up:
((20 x 8) + (bw x 10))1
((40 x 8) + (bw + 5 x 10))1
((50 x 8) + (bw + 5 x 10))1
((60 x 8) + (bw + 5 x 10))1

* Notes:

- I spent the afternoon session working on my speed under the bar.  Although, 87.5kg wasn't a lot of weight, but I'm sticking with the prescribed percentages with hopes that it will pay off in the future.  I felt good today; although, my left elbow started giving me some grief towards the end of the training session.  Time to rest.

2017OCT27 (WSH D5A.W1)

Back Squat:
20 x (3)2
67.5 x (2)2
87.5 x (2)2
107.5 x 2
127.5 x (2)10 (20:20:223)
147.5 x 2 (2:22:225)

147.5kg x 2 Back Squat

Pull Ups:
bw x (4)5

* Notes:

- Splitting the training day into two separate sessions is working well.  It's keeping me better focused and condensing my training time to under 45 minutes -- even better.

2017OCT26 (WSH D4.W1)

Back Squat:
20 x (3)3
50 x (3)2
70 x (3)2
90 x 2
110 x 1 (1:1:190) * dmax 1
100 x 2
120 x 1 (1:2:191) * dmax 2
110 x 2 (2:4:193)
130 x 1 (1:5:194) * dmax 3
120 x 2 (2:7:196)
140 x 1 (1:8:197) * dmax 4
130 x 2 (2:10:199)
150 x 1 (1:11:200) * dmax 5
160 x 1 (1:12:201) * dmax 6
171 x 1 (1:13:202) * dmax 7
182 x 1 (1:14:203) * dmax 8

182kg Back Squat

Good Morning:
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8

Banded Standing Tricep Extension:
Green x (20)2

Banded Squatting Tricep Extension:
Green x (20)3

* Notes:

- I haven't done a back squat in a coons age, yet managed to successfully squat 182kg/400lbs.  I'm pretty damn jazzed about it.

2017OCT25 (WSH D3B.W1)

24" Block No Contact Muscle Snatch + Overhead Squat:
20 x bar work
40 x (1)3
45 x 1
50 x 1
55 x 1
60 x 1 (1:1:152)
65 x 1 (1:2:153)

24" Block Snatch:
50 x (1)3
65 x (1)2 (2:4:155)
72.5 x 1 (1:5:156) * dmax 1
60 x (1)3 (3:8:159)
75 x (1)2 (2:10:161)
82.5 x 1 (1:11:162) * dmax 2
70 x 1 (1:12:163)
85 x 1 (1:13:164)
92.5 x 1 (1:14:165) * dmax 3
80 x 1 (1:15:166)
95 x 1 (1:16:167)
102.5 x 1 (1:17:168) * dmax 4
90 x 1 (1:18:169)
105 x 1 (1:19:170) * dmax 5
112.5 x (M)2

105kg 24" Block Snatch

24" Block Snatch Pull:
122.5 x 3 (3:22:173)
115 x (3)2 (6:28:179)

24" Block Power Snatch:
85 x (2)5 (10:38:189)

* Notes:

- Not the best day off the big blocks, but better than nothing.  My right shoulder is complete shit, so making anything above 100kg is an accomplishment.

2017OCT25 (WSH D3A.W1)

Belt Squat + Band Reverse Pec Deck:
((50 x 10) + (Green x 20))1
((79 x 10) + (Green x 20))4 (40:40:151)

Reverse Hyper (Strap) + Dumbbell Cuban Curl:
((100 x 10) + (6# x 10))3

* Notes:

- I did a simple and short workout to get some reps in with belt squats and some much needed posterior deltoid work to address my shoulder issues which I've been having lately.

2017OCT24 (WSH D2B.W1)

18" Block Clean + Power Jerk:
20 x bar work
50 x (1+1)5
70 x (1+1)3
90 x (1+1)1 (2:2:60) * dmax 1
70 x (1+1)3
90 x (1+1)2 (4:6:64)
110 x (1+1)1 (2:8:66) * dmax 2
90 x (1+1)3 (6:14:72)
110 x (1+1)2 (4:18:76)
120 x (1+1)1 (2:20:78) * dmax 3
100 x (1+1)3 (6:26:84)
115 x (1+1)2 (4:30:88)
125 x (1+1)1 (2:32:90) * dmax 4
127.5 x (M)2

125kg 18" Block Clean + Power Jerk

18" Block Clean Pull:
140 x (3)3 (9:41:99)

18" Block Power Clean + Power Jerk:
105 x (1+1)6 (12:53:111)

* Notes:

- I haven't done a full clean -- for an appreciable amount of weight -- in ages, and it showed.  I sucked so damn bad today.

2017OCT24 (WSH D2A.W1)

Banded Front Squat + Pull Up:
20 + Purple x (3)2 + N/A
((59 + Purple x 2) + (bw x 2))2
((79 + Purple x 2) + (bw x 2))10 (20:20:56) @ 50% of 157.5kg
((99 + Purple x 2) + (bw x 2))1 (2:22:58)

99kg + Purple x 2 Banded Front Squat

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

* Notes:

- Speed strength day.  I hope this works because I feel the need to lift much, much heavier, but I'm putting my trust into this program for a couple months.  Hopefully, it will result in bigger weights in the near future.

2017OCT23 (WSH D1B.W1)

6" Block Muscle Snatch + Overhead Squat:
20 x bar work
40 x (3+3)2
50 x (2+2)2

6" Block Snatch:
55 x (2)2
70 x (1)2
85 x (1)2 (2:2:14)
100 x (M)2
80 x (2)10 (20:22:34) @ 70% of 114kg
100 x (102 (2:24:36)

100kg 6" Block Snatch

* Notes:

- Adjusting to the new program is going to take some time to workout out a few kinks.

2017OCT23 (WSH D1A.W1)

Paused Front Squat:
20 x (3)3
50 x (3)3
70 x (2)2
90 x (1)2 * dmax 1
70 x 3
90 x 2
110 x 1 (1:1:1) * dmax 2
90 x 3
110 x 2 (2:3:3)
130 x 1 (1:4:4) * dmax 3
110 x 3 (3:7:7)
130 x 2 (2:9:9)
150 x 1 (1:10:10) * dmax 4
155 x 1 (1:11:11) * dmax 5
157.5 x 1 (1:12:12) * dmax 6

157.5kg Front Squat

Good Morning:
20 x (8)2
25 x (8)2
27.5 x 8

* Notes:

- I think my paused front squat at 157.5kg is questionable, but I'm still going to count it.  Today starts a new training cycle in preparation for my next meet tenatively scheduled for January 2018.  My goals are to snatch 120kg and clean and jerk 145kg to obtain a 265kg total.  Ideally, I'd like more and hopefully this training program will produce some good results to not only meet my goals but to exceed them.

2017OCT22 (BUL D6.W13)

Belt Squat:
50 x (10)2
75 x (10)2
100 x 10

Pull Ups:
bw x (2)10

* Notes:

- A transitional training day before I start my next 12 week training cycle.  Nothing to crazy, nor overly taxing -- just moving to keep the legs active.

2017OCT21 (KENTUCKY OPEN WEIGHTLIFTING CHAMPIONSHIP)

Snatch:
20 x bar work
40 x (3)3 * muscle snatch
50 x (3)2
70 x (2)3 (6:6:319)
80 x (2)2 (4:10:321)
90 x (1)3 (3:13:324)
100 x (1)2 (2:15:326)
106 x 1 (1:16:327) * 1st Attempt
114 x 1 (1:17:328) * 2nd Attempt
120 x M * 3rd Attempt

1st Place 105kg Masters

Power Clean + Power Jerk:
20 x bar work
40 x (1+3)5 * muscle clean
50 x (1+2)3 * muscle clean
70 x (1+1)4
80 x (1+1)3
90 x (1+1)3 (6:23:334)
105 x (1+1)2 (4:27:338)
120 x (1+1)1 (2:29:340)
125 x M * throat chop
125 x (1+1)1 (2:31:342)
135 x 1 * clean pull
130 x (1+1)1 (2:33:344) * 1st Attempt
140 x 1 * clean pull
134 x M * 2nd Attempt
140 x 1 * clean pull
135 x (1+1)1 (2:35:346) * 3rd Attempt

1st Place Overall Masters

* Notes:

- I competed today at the Kentucky Open Weightlifting Championship.  I walked away with placing 1st in the Masters 105kg Division with a 114kg snatch and a 135kg power clean + power jerk - totaling 249kg; 1st in the Overall Masters Division based on Sinclair of 272.93; broke the standing Masters 105kg Division snatch record of 105kg by 9kg; and lost 3kg of body weight to compete in the 105kg divion at a bodyweight of 103.3kg.  Overall, a pretty good day.

2017OCT20 (BUL D5C.W13)

Snatch:
20 x bar work
42 x (2)2
52 x 2
62 x 2
72 x 2 (2:2:310)
77 x 1 (1:3:311)

Clean + Power Jerk:
20 x bar work
57 x 2
77 x 2
97 x 1 (1:4:312)
107 x 1 (1:5:313)

77kg Snatch / 107kg Clean + Power Jerk

* Notes:

- Very light, pre-meet classic lifts to 60% or so.