2017FEB28 (BRU3 D4BB.W7) * DELOAD

Axle Front Squat:
15 x (6)2
59.5 x 6
74.5 x (2)5
79.5 x (2)5 @ 50%

Axle Bench Press Lock Out + Pull Up:
((60 x 6) + (bw x 5))4

Axle Push Press:
60 x 5
70 x 4
80 x 3
90 x 2
100 x 2

12" Block Axle Pull:
55 x 3
95 x 3
125 x 1
150 x (M)2
125 x 3
127.5 x 3
130 x 3
132.5 x 3

Reverse Axle Barbell Curl:
15 x 10
20 x 10
25 x 10
30 x 10

* Notes:

- This is fun.

2017FEB27 (BRU3 D4.W7) * DELOAD

Back Squat:
20 x bar work
40 x (6)3
60 x (6)2
80 x 6
100 x 6
120 x 6
140 x 4
160 x 3
180 x (2)3 = 190 * dmax
160 x (2)3 @ -20kg

180kg x 2 Back Squat

Reverse Hyper (Roller):
180 x (20)3

Good Morning:
20 x 6
40 x (6)3

* Notes:

- Walked into the garage with zero expectations today and walked away with three sets of doubles at 180kg.  Happy.

2017FEB26 (BRU3 D3BB.W7) * DELOAD

Rolling Thunder:
25 x 1 L/R
50 x 1 L/R
60 x 1 L/R
65 x 1 L/R
67.5 x 1 L/R
71.25 x 1 L/R
72.25 x M L/R
60 x (3c L/R)5

Hub Grip:
5 x 3c L/R
7.5 x 3c L/R
8.75 x 3c L/R
10 x 3c L/R
12.5 x 1 L/R
13.75 x 1 L/R
15 x M L/1 R
16.25 x 0 L/1 R
17.5 x 0 L/1 R
18.75 x 0 L/1 R
20 x 0 L/M R * injury

* Notes:

- Somehow, I managed to forcefully crack my right ring finger knuckle while attempting to lift 20kg. It was like a zinger to the finger and I had to stop.  Scared the fucking shit out of me.

2017FEB25 (BRU3 D3BB.W7) * DELOAD

24" Block Axle Snatch:
20 x bar work
25 x (1)2
35 x (1)2
45 x 1
50 x 1
55 x 1
60 x (M)2
60 x (1)5

24" Block Snatch:
40 x 1
60 x (1)12 @ 50%

Pull Up + Dip:
((bw x 5) + (bw x 5))2
((bw + 10 x 4) + (bw + 10 x 4))2
((bw + 15 x 3) + (bw + 15 x 3))2
((bw + 20 x 2) + (bw + 20 x 2))2

Standing Barbell Calf Raise:
60 x 10
90 x 10
110 x 10
120 x 10

Heavy Hammer + Reverse Barbell Wrist Curl:
(1.25# x 10 L/R + 20 x 10)1
(2.5# x 10 L/R + 22.5 x 10)1
(3.75# x 10 L/R + 25 x 10)1
(5# x 10 L/R + 27.5 x 10)1

Captains of Crush:
(#1 + 2.5 (thin) x 10c L/R)3

* Notes:

- This stuff is fun.  I'm thoroughly enjoying the bodybuilding days, probably more than the weightlifting days.

2017FEB24 (BRU3 D3.W7) * DELOAD

12" Block Power Clean:
20 x bar work
50 x (1)5
70 x (1)2
90 x 1
110 x C
110 x 1
120 x 1
130 x 1 = 133 * dmax
140 x (C)2
120 x (1)5

130kg 12" Block Power Clean

24" Block Power Clean:
50 x (3)2
70 x 3
90 x 2
110 x 1
120 x 1
130 x M/C/M/C
120 x (C)2

24" Block Clean High Pull:
90 x 3
100 x 2
110 x 1
120 x 1

Seated Box Jump:
24" x 3
30" x 3
36" x 3
38.25" x 3
39" x 3
40.5" x 3
42" x 3
43.5" x 3
45" x 2
46" x 2
46" x 1
46.5" x (2)2

46.5" x 2 Seated Box Jump

* Notes:

- Quite possibly one of the shittiest workouts today.  All mental.  Fuck me.

2017FEB23 (BRU3 D2BB.W7) * DELOAD

Push Jerk:
20 x bar work
40 x (2)5
55 x (2)2
72.5 x (2)10 @ 50%

Good Morning + Pull Up + Plate Tricep Extension:
((20 x 10) + (bw + 5 x 5) + (10 x 10))2
((25 x 10) + (bw + 5 x 4) + (15 x 10))2
((30 x 10) + (bw + 5 x 3) + (20 x 10))2
((35 x 10) + (bw + 5 x 2) + (25 x 10))2

Standing Barbell Calf Raise:
70 x 10
120 x (10)3

Rolling Thunder:
25 x 1 L/R
50 x 1 L/R
60 x 1 L/R
65 x 1 L/R
70 x 1 L/R
75 x M L/R
60 x 3 L/R
55 x 4 L/R
50 x 5 L/R

Captains of Crush:
(1 + 2.5 (Thick) x 10c)5

* Notes:

- I was in a rush today to get out of the door, so today's workout didn't turn out as well as I had hoped.  Nevertheless, still had a good time working on my weak grip.

2017FEB22 (BRU3 D2.W7) * DELOAD

Front Squat:
20 x (6)2
59 x (3)2
79 x (3)2
99 x 3
119 x 3
139 x 3
159 x 3 = 173 * dmax

159kg x 3 Front Squat

Clean Recovery:
123 x (3)3

Reverse Hyper (Roller):
159 x (20)3

Box Jump:
30" x 3
36" x 3
38.5" x 3
40" x 1
43" x 1
45" x (C)2
42" x (C)2
36" x 3
42" x (C)2
36" x 3

Seated Box Jump:
36" x (3)2

* Notes:

- I was not in the mood to lift today and was very apprehensive about the prescribed weight of 159kg, but somehow, through the grace of God, I'm made it.  I can't explain it.

2017FEB21 (BRU3 D1BB.W7) * DELOAD

Back Squat:
20 x bar work
52.5 x (6)2
72.5 x (4)2
92.5 x (2)10 @ 50%

Good Morning:
20 x 6
40 x (6)4

Dips/Dips:
((bw x 5) + (bw + 10 x 3))5

Standing Barbell Calf Raise:
20 x 10
60 x 10
80 x 10
100 x 10

Low Block Apollon Axle Deadlift:
55 x 6
80 x 6
100 x 3
120 x 1
130 x 1
140 x 1
142.5 x M/1/M
125 x (3)3

Plate Pinch:
10 x 5 L/R (5+5)
20 x 1 L/R (10+10)
25 x 1 L/M R (10+5+10)
25 x M L/1 R (10+2.5+2.5+10)

Captains of Crush:
T x (10)5

* Notes:

- Fun times with the low block axle deadlifts.

2017FEB20 (BRU3 D1.W7) * DELOAD

24" Close Grip Block Snatch:
20 x bar work
40 x (1)10
60 x 1
61 x 1
62 x 1
63 x 1
64 x 1
65 x 1
66 x 1
67 x 1
68 x 1
69 x 1
74 x 1
79 x 1
84 x 1
89 x 1
94 x (M)2
94 x 1
99 x (M)2
99 x 1 = 102 * dmax
104 x (M)4

99kg 24" Close Grip Block Snatch

Close Grip Deficit Snatch Pull:
102 x 3
107 x 3
112 x (3)2

Box Jump:
24" x 3
36" x (3)2

* Notes:

- Shit-storm of a workout.  I suck.

2017FEB19 (BRU3 D6.W6)

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
170 x 3 = 185 * dmax
170 x 1
150 x (2)3 @ 80%

170kg x 3 Back Squat

Reverse Hyper (Roller):
(170 x 20)3

* Notes:

- Today sucked balls.  The programming called for 170kg for three sets of 4.  I was shy by one rep on my first set, and subsequently cut my second short by 3 reps, and ditched the 3rd set all together.  I'm thoroughly smoked, both physically and mentally.  With the failed clean complex attempts at 150kg, along with the back squat shortcomings, I think it's time to rethink programming and find a new approach to getting stronger.

2017FEB18 (BRU3 D5BB.W6)

Press:
20 x bar work
40 x (10)4

Pull Up + Standing Band Tricep Extension:
((bw x 5) + (Purple x 20))2
((bw x 4) + (Purple x 16))2
((bw x 3) + (Purple x 12))2
((bw x 2) + (Purple x 8))2
((bw x 1) + (Purple x 4))2

Hip Belt Calf Raise:
20 x 10
30 x 10
40 x (10)3

Rolling Thunder:
25 x 3 L/R
50 x 3 L/R
55 x 2 L/R
60 x 1 L/R
62.5 x 1 L/R
65 x 1 L/R
67.5 x 1 L/R
70 x M L/R

Heavy Hammer:
2.5# x 10 L/R
5# x 10 L/R
6.25# x 10 L/R
3.75# x 20 L/R

Captains of Crush:
T x (20)3

* Notes:

-  These "bodybuilding/grip" days are becoming more fun and enjoyable than my regular weightlifting days.

2017FEB17 (BRU3 D5.W6)

Ultra High Block Power Clean:
20 x bar work
40 x (3)3
60 x 3
80 x 3
100 x 2 = 103 * dmax 1
120 x (C)2
100 x 1
110 x 1 = 113 * dmax 2
115 x (C)2
60 x 3
80 x 3
100 x (2)10
103 x 1
106 x 1
109 x 1
112 x 1
115 x 1
118 x 1
121 x 1
124 x 1
127 x 1
130 x 1 = 133 * dmax 3
133 x (M)2
133 x 1
136 x (M)8
136 x 1 = 140 * dmax 4
139 x (M)3

136kg Ultra High Block Power Clean

Deficit Clean Deadlift:
120 x 3
130 x 3
140 x 3
147.5 x 3
155 x (3)3

Box Jump:
24" x (3)3
30" x 3
36" x 3
42" x M
38" x 3
40" x 1
42" x 3

* Notes:

- Almost made it to 137kg on the ultra high blocks.  I'll get it next time.

2017FEB16 (BRU3 D4BB.W6)

Dips + Bent Over KB Row/Dips + Bent Over KB Row:
((bw x 3) + (24 x 6 L/R) + (bw + 5 x 3) + (28 x 6 L/R))5

Standing Band Reverse Fly + Standing Band Cuban Curl:
((Green x 20) + (Purple x 20))3

Axl Rack Shrugs:
55 x 6
95 x (6)5

Anvil Hold:
5 x 10c L/R
6.25 x 8c L/R
7.5 x 6c L/R
8.75 x 4c L/R
10 x 2c L/R
11.25 x 2c L/R

Wrist Roller:
5 x 1 U/D
10 x 1 U/D
11.25 x 1 U/D
12.5 x 1 U/D

Plate Pinch:
10 x 10c L/R
12.5 x 10c L/R
15 x 10c L/R

* Notes:

- Grip and forearms -- toasted.

2017FEB15 (BRU3 D4.W6)

Front Squat:
20 x (3)3
56 x (3)2
76 x 3
96 x 3
116 x 3
136 x 3
156 x 3 = 170 * dmax

156kg x 3 Front Squat

Clean Recovery:
138 x (1)6

Box Jump:
30" x (3)2
36" x (3)2
38" x 3
43" x 3
44" x 3
43" x 3
42" x 3
43.75" x 1

* Notes:

- Front squats without knee sleeves or wraps, explain that?

2017FEB14 (BRU3 D3BB.W6)

Bottom Up KB Press:
8 x 6 L/R
12 x (6 L/R)3
16 x (6 L/R)2

Pull Up + Barbell Curl/Pull Up + Barbell Curl:
((bw x 3) + (25 x 6)/(bw x 2) + (15 x 4))5

Standing Barbell Calf Raise:
40 x (10)2
50 x (10)2
60 x 10

Rolling Thunder:
25 x 1 L/R
50 x 1 L/R
65 x 1 L/R
75 x M L/R
65 x 1 L/R
65 x 1 L/M R
55 x 3 L/R
65 x 1 L/R
75 x 1 L/R
65 x (1 L/R)3
70 x 1 L/R
72.5 x 1 L/R

Plate Pinch:
10 x 5 L/R
20 x 3 L/R
20 x (10c L/R)2

Captains of Crush:
T x 1 L/R / #1 x 1 L/R / # 1.5 x 1 L/R
T x 2 L/R / #1 x 2 L/R / # 1.5 x 1 L/R
T x 3 L/R / #1 x 3 L/R / # 1.5 x 1 L/R
T x 4 L/R / #1 x 4 L/R / # 1.5 x M L/1 R

Expand Hand Band:
Blue x 10 L/R
Yellow x 10 L/R
Green x 10 L/R
White x 10 L/R

* Notes:

- Tons of grip work today and it was pretty damn fun.  I'm weak as a baby chick but the switch up from weightlifting has definitely sparked my desire to correct my flaws in grip strength.

2017FEB13 (BRU3 D3.W6)

Ultra High Block Power Snatch:
20 x bar work
40 x (1)4
60 x (1)2
80 x (1)2
90 x (1)2
100 x 1 = 103 * dmax
110 x (M)2
100 x 1
103 x (M)2
100 x M/1/1/1/M/1/M/1/M/1 (6/10)
103 x 1
106 x 1 = 109 * dmax
109 x (M)2
100 x (1)4

106kg Ultra High Block Power Snatch

Deficit Snatch Pull:
109 x 3
116.5 x 3
124 x (3)3

* Notes:

- Overall, not a bad day on the platform.  I wasn't entirely sure about doing power snatches from the ultra high block (24") but it faired well topping off at 106kg.  More to come.

2017FEB12 (BRU3 D2.W6)

Back Squat:
20 x (6)3
40 x (6)2
60 x 6
80 x 6
100 x 6
120 x 6
140 x 6
160 x (6)3 = 188 * dmax
153 x (2)3 @ 80% (152.5)

160kg x 6 Back Squat

Reverse Hyper (Roller):
160 x (20)3

* Notes:

- Short and sweet.  I'm still struggling with my left knee and it's refusal to heal, so lifting the top weight of 160kg for three sets of six was monumental.

2017FEB11 (BRU3 D1BB.W6)

Dips + Barbell Curl:
((bw x 3) + (20 x 5))10

Standing Band Cuban Curl + Standing Band Stiff Arm Pulldown:
((Purple x 20) + (Maroon x 10))3

Standing Band Reverse Fly:
Green x (20)3

Hub Grip:
5 x 5 L/R
10 x 4 L/R
15 x 3 L/R
20 x 1L/MR

Axl Standing Wrist Curl:
15 x 20
17.5 x (20)2

Captains of Crush:
T x (11)5 L/R

Single Leg Calf Raise:
bw x (10)3

* Notes:

- Bodybuilding day focused on the shoulders and grip.

2017FEB10 (BRU3 D1.W6)

Mid Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)3
50 x (3+3+3)2
70 x (3+3+3)1
90 x (3+3+3)1
110 x (3+3+3)1
130 x (2+2+2)1 = 137 * dmax
150 x (1+M)6

130kg x 2 Mid Block Clean Pull + 2 Clean + 2 Front Squat

* Notes:

- After repeated attempts at 150kg, I was crushed and failed to make the lift.  So frustrated and infuriated with myself.

2017FEB09 (BRU3 D6BB.W5)

KB Press:
16 x (6)4 L/R
24 x 6 L/R

Pull Up + Axl Reverse Curl + Press:
(bw x 2) + (20 x (1+1)4)10

KB Calf Raise:
24 x (10)5

Heavy Hammer:
2.5# x (10 L/R)3

Pinch Block:
10 x 5 L/R
15 x 4 L/R
17.5 x 3 L/R
20 x 2 L/1 R
22.5 x M L/R

Captains of Crush:
#1 x (3)5

Band Tricep Overhead Extension:
Purple x (10)5

* Notes:

- Another active rest/bodybuilding traing session. I haven't done pull-ups in ages, and I'm pretty sure that I'll feel like complete hell come tomorrow morning.  Regardless, they weren't difficult, especially considering the fact that I did sets of 2 -- I'm lame.  However, I did managed 20 total and I intend on getting this number much higher.  For now, "baby steps" is my mantra until I can sustain and lift heavier weights.

2017FEB08 (BRU3 D6.W5)

Front Squat:
20 x (3)3
54 x (3)2
74 x 3
94 x 3
114 x 3
134 x 3
154 x 3 = 167 * dmax

154kg x 3 Front Squat

Clean Recovery:
128 x (3)5 @ 75% (127.5)

Box Jump:
30" x 3
36" x 3
37.5" x 3
39.5" x 3
41.5" x (3)5

* Notes:

- Due to the questionability of my left knee, I decided on not doing any paused front squats until I can find some resolution to my nagging injury.

2017FEB07 (BRU3 D5BB.W5)

Dips + Reverse Bar Curl + Press:
(bw x 3) + (1+1)3 x 10

Calf Raise:
20 x (10)5

Twist Yo Wrist:
5 x 3 U/D

Rolling Thunder:
25 x 5 L/R
50 x 3 L/R
60 x 1 L/R
65 x (1 L/R)2

Captains of Crush:
T x (10 L/R)5

* Notes:

- Some "Bro Sess" active rest/recovery to try and address some under developed areas of the body -- especially the forearms and grip.

2017FEB06 (BRU3 D5B.W5)

Ultra High Block Snatch:
20 x bar work
40 x (2)3
54 x (2)2
64 x (1)10 @ 50% + 2kg
74 x (1)2
84 x (1)2
94 x 1
104 x 1
114 x (M)5
94 x 1
104 x (M)3
104 x 1
114 x (M)10
114 x 1 = 117 * dmax

114kg Ultra High Block Snatch

Snatch Deadlift + Hang Snatch Pull:
117 x (1+3)1
122 x (1+3)1
127 x (1+3)2

* Notes:

-  I don't know what the hell I'm doing anymore.  I felt like the earlier power snatch session was a complete waste of time and effort, so I decided to attack the snatches again.  Stupid idea on my part, because all it did was aggravate the hell out of my knee and make me feel like a complete idiot.

2017FEB06 (BRU3 D5A.W5)

Mid Block Snatch Pull + Power Snatch:
20 x bar work
40 x (1+1)2 x 6
50 x (1+1)2 x 2
60 x (1+1)2
70 x (1+1)2

Mid Block Power Snatch:
80 x (1)2
90 x (1)2
100 x 1
110 x 1 = 113 * dmax
120 x (C)2
100 x (C)2
80 x 1
90 x 1
100 x (M)2
100 x 1
102.5 x M
102.5 x 1
105 x 1
107.5 x 1
110 x M
111 x M
112 x M
113 x (M)2
110 x M

110kg Mid Block Power Snatch

* Notes:

- Piss.  Moving like a complete bitch today.  Hesitant and apprehensive about the left knee.  This is ridiculous.

2017FEB05 (BRU3 D4.W5)

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
170 x (2)4 = 180 * dmax

170kg x 2 Back Squat

Paused Back Squat:
137 x (2)3 @ 75% @ 2cp

High Block Power Clean + Push Jerk:
20 x bar work
42.5 x (1+2)3
62.5 x (1+2)2
72.5 x (1+2)10

High Block No Contact Muscle Clean:
72.5 x 1
82.5 x 1
92.5 x 1
102.5 x 1
107.5 x 1
110 x 1 = 113 * dmax
115 x (C)2

110kg High Block No Contact Muscle Clean

Reverse Hyper (Roller):
(200 x 20)3

* Notes:

- I'm not sure how I made it through today's workout with my bum knee, but I won't complain as I completed all the prescribed sets and weights.  I'm still progressing with an injury.

2017FEB04 (REST)

Rest:

15kg Uesaka Competition Barbell

- Taking a day off to give the left knee some rest and to become a complete fat-shit for carbnite.

2017FEB03 (BRU3 D3.W5)

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 (2+2+2)1
147.5 x (1+M)2
147.5 x (1+1+1)1 = 151 * dmax

147.5kg High Block Clean Pull + Clean + Front Squat

High Block Clean Pull + Power Clean:
116 x (2+2)5 @ 75% (115.5)

Clean Pull:
151 x 3
156 x 3
161 x (2)3

Box Jump:
24" x 3
30" x 3
36" x (3)5

* Notes:

- Two failed attempts at 147.5kg but I nailed it on the 3rd attempt.  I've become hesitant because of my left knee and a general overall bitch.  I need to step my game up and become more aggressive with the lifts.

2017FEB02 (REST)

Rest:

Uesaka 15kg and 20kg Competition Barbells

- Ice, stim, rest and just being a lazy turd while trying to give my left knee a rest.

2017FEB01 (BRU3 D2.W5)

Front Squat:
20 x (1@3cp + 2)2
51 x (1@3cp + 2)2
71 x (1@3cp + 2)1
91 x (1@3cp + 2)1
111 x (1@3cp + 2)1
131 x (1@3cp + 2)1
151 x (1@2cp + 2)1 = 164 * dmax

151kg x 1@2cp + 2 Front Squat

Clean Recovery:
125 x (3)5 @ 75%

Reverse Hyper (Roller):
(200 x 20)3

* Notes:

- The left knee is complete shit, but I'm happy that I made it through today's workout.  Taking a day off tomorrow to give this piece of shit some rest.