2017MAR31 (BRU3 D5.W9)

Back Squat:

20 x (6)2

50 x 6

70 x 4

90 x (2)10 @ 50%

18" Block Clean + Push Jerk:

20 x bar work

50 x (1+1)3

70 x (1+1)3

90 x (1+1)3

110 x (1+1)3

120 x (1+1)10

130 x (1+1)1 = 133 * dmax

130kg 18" Block Clean + Push Jerk

18" Block Power Clean:

109 x (2)3 @ 80%

* Notes:

- I've decided to focus more on volume than pushing myself to get at a top weight.  As such, I've opted for 10 reps at 120kg.  I plan on adding 2.5kg per workout until...well...until I decide to do something else.  

2017MAR30 (REST)

Rest:

- My daughter wasn't feeling well, so I couldn't find the time to lift today.  I'll get back at it tomorrow.

2017MAR28 (BRU3 D4.W9)

Front Squat:
20 x (6)3
59 x (3)2
79 x (3)2
99 x 3
114 x 3
134 x 3
154 x 3 = 167 * dmax

154kg x 3 Front Squat

Paused Front Squat:
136 x (2)3 @ 80% (135.5)

24" Block Clean + Split Jerk:
20 x bar work
45 x (1+1)3
65 x (1+1)10 @ 50%

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

KB Swing:
32 x (20)3

* Notes:

- The front squats weren't as hard as I had anticipated.  Instead, they went fairly well, aside from trying to maintain finger contact with the barbell.  The finger injury is starting to rear it's ugly head.  I plan on doing 158kg for a triple on my next front squat session.

2017MAR27 (BRU3 D4BB.W9)

Back Squat:
20 x (6)2
50 x 6
70 x 6
90 x (2)10 @ 50% (89.5)

24" Block Clean + Power Jerk:
20 x bar work
40 x (2+2)2
45 x (2+2)1
65 x (2+2)10 @ 50%

KB Press + Pull Up:
((12 x 10) + (bw x 10))1
((16 x 8) + (bw x 8))1
((20 x 6) + (bw x 6)1
((24 x 4) + (bw x 4))1
((28 x 2) + (bw x 2))1

Good Morning:
20 x 10
40 x 8
60 x (6)3

Axle Reverse Barbell Curl:
15 x 10
25 x 10
35 x 10
45 x 10
55 x 10

* Notes:

- Moving weights at 50% of maximum, I'm all about it because I'm a lazy shit.

2017MAR26 (BRU3 D3.W9)

18" Block Snatch:
20 x bar work
40 x (2)5
50 x (2)2
70 x (2)2
90 x (2)2
100 x 1
101 x 1
102 x 1
103 x 1
104 x 1
105 x 1
106 x 1
107 x 1
108 x (M)2
108 x 1
109 x M
109 x 1
110 x (M)2
110 x 1
111 x M
111 x 1 = 114 * dmax

111kg 18" Block Snatch

18" Block Power Snatch:
92 x (1)6

18" Block Snatch Extension:
114 x 3
124 x (3)5

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

* Notes:

- I successfully snatched 111kg after a shit-ton of volume leading up to it.  I'm content for now, yet anxious to get back to snatching again.

2017MAR25 (REST)

Rest:

- I decided to take a full day off from lifting.  I haven't done this in several weeks, but I definitely need the break.

2017MAR24 (BRU3 D3BB.W9)

Clean:
20 x bar work
40 x (2)2
52.5 x (2)2
65 x (2)12 @ 50%

Belt Squat + Pull Up:
((50 x 10) + (bw x 7))1
((50 x 10) + (bw x 6)1
((75 x 10) + (bw x 5))1
((75 x 10) + (bw x 7))1
((100 x 10) + (bw x 6))1
((100 x 10) + (bw x 5))1

RDL:
20 x 6
40 x 6
60 x 6
80 x 6
100 x 6

Axle Deadlift:
60 x 1
100 x 1
120 x 1
140 x 1
150 x (M)2
140 x (1)4

Twist Yo Wrist:
5 x (1)5

* Notes:

- Got to clean from the floor today and it felt great; albeit, it was extremely light but enjoyable nontheless.  As for the axle deadlift, I'm still struggling with a finger injury so I should be happy with a few singles at 140kg.

2017MAR23 (BRU3 D2.W9)

Block Push Jerk:
20 x bar work
40 x (2)4
60 x (1)4
80 x (1)2
100 x (1)2
110 x (1)2
120 x (1)12
101 x (2)3 @ 80% (100.5)

120kg Block Push Jerk

Good Morning:
20 x 10
40 x 8
60 x 6
70 x 6

Double Kettlebell Swing:
((16x2) x 10))2
((20x2) x 10))2
((24x2) x 10))2

* Notes:

- Shoulders were feeling a little achy, so I decided to opt for some moderate weight and volume.  120kg seemed to fit the bill.

2017MAR22 (BRU3 D2BB.W9)

Front Squat:
20 x (6)2
46 x (2)2
56 x 2
66 x 2
76 x (2)10

Paused Push Press:
20 x bar work
50 x (1)3
60 x (1)3
70 x (1)3
80 x (1)2
90 x (1)2
100 x (1)2
105 x 1
110 x M
110 x 1 = 113 * dmax

110kg Paused Push Press

KB Clean + KB Press + Pull Up:
(12x2(1+5) + (bw x 5))1
(16x2(1+5) + (bw x 5))1
(20x2(1+5) + (bw x 5))1
(24x2(1+5) + (bw x 5))1

Standing Barbell Calf Raise:
100 x (10)3

Wrist Roller:
5 x 1 Over
5 x 1 Under
10 x 1 Over
10 x 1 Under

Bottom Up KB Hold + Cable Tricep Pushdown:
((12 x 10c) + (10 x 10))1
((12 x 10c) + (15 x 10))1
((12 x 10c) + (20 x 10))1
((12 x 10c) + (25 x 10))1
((16 x 10c) + (30 x 10))1

* Notes:

- Paused push press is a bitch, or maybe it's just me being a bitch, but those numbers are pathetic.  I need to get that push press up to 130kg -- at least!

2017MAR21 (BRU3 D1.W9)

Back Squat:
20 x (6)4
60 x (6)2
80 x 6
100 x 6
120 x 6
140 x 6
160 x (4)5 = 179 * dmax
145 x (2)3 @ 80%

160kg x 4 Back Squat

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

KB Swing:
32 x (10)5

* Notes:

- Brutal back squat workout, but I somehow managed to survive and make all my prescribed numbers.

2017MAR20 (BRU3 D1BB.W9)

Snatch:
20 x bar work
40 x (2)3
50 x 1
55 x (1)12 @ 50%

Axle Power Press:
20 x bar work
50 x 3
70 x 3
90 x 3
105 x M
105 x 2/M = 111 * dmax
110 x (M)2

Axle Standing Calf Raise:
125 x 10
155 x (10)2

Pull Up + Axle Close Grip Bench Lock Out:
((bw x 6) + (55 x 6))1
((bw x 6) + (60 x 6))1
((bw x 6) + (65 x 6))1
((bw x 6) + (70 x 6))1\

Axle Reverse Barbell Curl:
15 x 10
25 x 10
35 x (10)3

* Notes:

- With a sore low back, I decided to go with a bodybuilding day instead of risking injury with heavy back squats.

2017MAR19 (BRU3 D6BB.W8)

Rolling Thunder:
50 x 1 L/R
60 x 1 L/R
65 x 1 L/R
70 x (1 L/M R)2
60 x 1 L/R
61.25 x 1 L/R
62.5 x 1 L/R
63.75 x 1 L/R

* Notes:

- A day to piddle around with the weights.  I wanted to do more, but just didn't have the heart and desire.  Instead, I decided to call it a full rest day after the lackluster performance with the Rolling Thunder.

2017MAR18 (BRU3 D6.W8)

Power Clean + Power Jerk:
20 x bar work
50 x (1+1)4
70 x (1+1)2
90 x (1+1)2
100 x (1+1)1
110 x (1+1)1
120 x (1+1)1
130 x (1+1)1 = 133 * dmax
137.5 x (C)2
120 x (1+1)5
122.5 x (1+1)1
125 x M
125 x (1+M)1
125 x (1+1)1
127.5 x (1+1)1
130 x (1+1)1 = 133 * dmax

130kg Power Clean + Power Jerk

Deficit Clean Pull:
120 x 3
130 x 3
140 x (3)2

* Notes:

- It's been a long time since I've pulled a clean from the floor but I had to take advantage of the fact that my neighbors weren't home to complain about the noise.  As such, I felt a bit rushed to get through the workout before they returned home.  Not to mention, the endless looks out the first door to check on their status, didn't help pace my workout or with keeping myself focused on the lifts.  Nevertheless, I still managed to power clean and power jerk up to 130kg.  I'm not zealous about my performance but fairly content considering the circumstances.

2017MAR17 (BRU3 D5BB.W8)

Push Jerk:
20 x bar work
49 x (2)2
59 x (2)2
69 x (2)10 @ 50%

Standing Barbell Calf Raise:
60 x 10
100 x 10
140 x 10
180 x 10 * no mat

Belt Squat + Pull Up:
((25 x 10) + (bw x 5))1
((50 x 10) + (bw x 5))1
((75 x 10) + (bw x 5))1
((100 x 10) + (bw x 5))1
((125 x 3) + (bw x 5))1

Dips:
bw x 10
bw + 5 x 8
bw + 10 x 6
bw + 15 x 4
bw + 20 x 2

Stiff Arm Cable Pulldown:
20 x 10
30 x 10
35 x 10

* Notes:

- Hip belt squats to 125kg!  Excited to have progressed to 125kg, however, only for 3 reps.  I need to find a better way to do these because standing on the plyo mats can seem rather precarious.

2017MAR17 (BRU3 D5.W8)

Front Squat:
20 x 6
52 x (3)2
72 x (3)2
92 x 3
112 x 3
132 x 3
152 x 3 = 165 * dmax

152kg x 3 Front Squat

Clean Recovery:
123 x 1
133 x 1
143 x (M)2

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

Seated Box Jump:
30" x 3
36" x 3
42" x (3)5

* Notes:

- The front squats went surprisingly well, however, the clean recoveries were complete bag of rubber dicks.  I may shit-can the clean recovery for now, and switch to some other exercise after doing front squats because I think I've completely milked the clean recoveries.  Progress has stalled.

2017MAR15 (BRU3 D4BB.W8)

Back Squat:

20 x (6)2

55 x (6)2

75 x (2)10 @ 50%

Pull Up + Dips + Bent Rows:

((bw x 1) + (bw x 1) + (20 x 2))1

((bw x 2) + (bw x 2) + (30 x 4)1

((bw x 3) + (bw x 3) + (40 x 6)1

((bw x 4) + (bw x 4) + (50 x 8))1

((bw x 5) + (bw x 5) + (60 x 10))1

((bw x 6) + (bw x 6) + (70 x 8))1

((bw x 7) + (bw x 7) + (80 x 6))1

Standing Barbell Calf Raise:

70 x 10

110 x 10

140 x 10

Rolling Thunder:

50 x 1 L/R

60 x 1 L/R

65 x 1 L/R

67.5 x 1 L/M R

70 x 1 L/0 R

75 x 1 L/0 R

Wrist Roller:

10 x 1 Over

10 x 1 Under

10 x 1 Over

10 x 1 Under

Tricep Cable Pushdown:

10 x 10

25 x (10)3

* Notes:

- Tricep cable pushdowns, who knew they would be so much fun.  Great workout today!

2017MAR14 (BRU3 D4B.W8)

Snatch:
20 x bar work
40 x (2)3
60 x (1)4
80 x (1)2
100 x (1)2 = 103 * dmax 1
110 x (M)3
100 x M
100 x 1
110 x (1)2 = 113 * dmax 2
98 x 1/M/M/1/M @ 85%

110kg Snatch

Deficit Snatch Pull:
113 x 2
120.5 x 2
128 x 2

* Notes:

- I decided to take another crack at the snatches today, albeit, from the floor.  I haven't lifted from the floor in a coon's age, and the whole movement felt absolutely odd.  However, I somehow managed to gather myself and get a minimum snatch of 110kg, something I was very pleased with -- thank heaven!

2017MAR14 (BRU3 D4A.W8)

24" Block Snatch:
20 x bar work
40 x (2)4
50 x (2)2
60 x (2)2
70 x (1)2
80 x (1)2
90 x M
90 x 1 = 93 * dmax
90 x M
70 x 1
80 x M/C/M
70 x 1
80 x M
80 x (1)2
90 x (M)2

* Notes:

- Fuck.  Terrible start, so I decided to forgo any further attempts.  Apparently, I forgot how to snatch, let alone from the high blocks.

2017MAR13 (BRU3 D3BB.W8)

Front Squat:
20 x (6)2
55 x (6)2
75 x (2)10 @ 50%

Standing Barbell Calf Raise:
75 x 10
115 x 10
155 x (10)3

Press + Pull Up:
((40 x 4) + (bw x 4))1
((50 x 4) + (bw x 4))1
((60 x 4) + (bw x 4))5

6" Block Axle Pull:
100 x 1
130 x 1
150 x 1 = 153 * dmax
155 x (M)2
140 x 1/M
130 x 3
132.5 x 3
135 x 3
140 x 1/M
145 x M

Heavy Hammer:
5" x (20 L/R)3

* Notes:

- Fun workout with a solid PR of 150kg using the axle.

2017MAR12 (BRU3 D3.W8)

Back Squat:
20 x (6)2
50 x (6)2
70 x (6)2
90 x 6
110 x 6
130 x 6
150 x (6)5 = 177 * dmax
153 x (2)3 @ 85%

150kg x 6 Back Squat

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

Kettlebell Swing:
32 x 10
32 x 12
32 x 14
32 x 16
32 x 18

* Notes:

- The back squats weren't as tough as I had envisioned, which is very promising for the upcoming weeks.  I suppose the belt squats are starting to pay off -- maybe?

2017MAR11 (BRU3 D2BB2.W8)

Axle Power Press:
15 x bar work
40 x (3)2
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3
105 x (M)3

100kg x 3 Axle Power Press

Standing Axle Calf Raise:
105 x 10
125 x 10
145 x 10

Rolling Thunder:
50 x 1 L/R
60 x 1 L/R
70 x 1 L/R
75 x (M L/R)2
60 x (1 L/R)5

Wrist Roller:
5 x 1 Under
7.5 x 1 Over
8.75 x 1 Under
10 x 1 Over
10 x 1 Under

* Notes:

- Finished up yesterday's workout, and my forearms are on FIRE!  I managed to successfully (albeit, it was ugly as hell) power press 100kg for a triple using the axle today, really happy about that; however, I couldn't lift anything beyond.  I'm weak.

2017MAR10 (BRU3 D2BB1.W8)

24" Block Power Snatch + Snatch:
20 x bar work
41 x (1+1)5
51 x (1+1)10 @ 50%

Belt Squat + Pull Up:
((20 x 10) + (bw x 10))1
((40 x 10) + (bw x 8))1
((60 x 10) + (bw x 6))1
((80 x 10) + (bw x 4))1
((100 x 10) + (bw x 2))1

* Notes:

- Very quick workout due to time restraints.  I'll finish either later on today or tomorrow.

2017MAR09 (BRU3 D2B.W8)

24" Block Power Clean:
20 x bar work
40 x 3
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
100 x 2
110 x 2
120 x 1
130 x M
130 x 1
140 x C
140 x M
140 x 1 = 144 * dmax * PR
125 x M/1/C/M/1/1/1/1 (124.5)

140kg 24" Block Power Clean

Deficit Clean Pull:
125 x 3
135 x 3
145 x 3
152.5 x 3
160 x (3)2

Seated Box Jump:
24" x 3
30" x 3
36" x (3)7

* Notes:

- Redemption.

2017MAR08 (BRU3 D2A.W8)

24" Block Power Clean:
20 x bar work
50 x (3)4
70 x (2)3
90 x (1)2
100 x (1)2
110 x (C)2
100 x (C)2
20 x bar work
40 x (3)2
50 x (3)2
60 x (2)2
70 x 2
80 x 1
90 x 1
100 x 1
110 x (C)5

100kg 24" Block Power Clean

* Notes:

- Complete mental bomb-out today.  I for the life of me, couldn't convince myself that 110kg was possible.  So my body just shut down and I walked away frustrated to no end.

2017MAR07 (BRU3 D1BB.W8)

Block Push Jerk:
20 x bar work
40 x (2)2
49 x (2)2
69 x (2)10 @ 50%

Belt Squat + Pull Up:
((15 x 10) + (bw x 5))1
((30 x 10) + (bw x 5))1
((45 x 10) + (bw x 5))1
((60 x 10) + (bw x 5))1
((80 x 10) + (bw x 5))1

Standing Barbell Calf Raise:
60 x 10
100 x 10
140 x 10
160 x 10

6" Block Axle Deadlift:
70 x 3
110 x 2
140 x 1
160 x M * broke off block
150 x (M)2 * broke off block
140 x 1.5

Axle Reverse Barbell Curl:
15 x 10
20 x 10
25 x 10
30 x 10
35 x 10
40 x 10
45 x 10

Single Arm Axle Barbell Hold:
45 x 10c L/R
45 x 8c L/R
45 x 6c L/R
45 x 4c L/R
45 x 2c L/R

* Notes:

- Belt squats are becoming my new favorite leg exercise.  So much fun and direct attention to the quads and glutes without overloading my spine.  Love it.

2017MAR06 (BRU3 D1.W8)

Front Squat:
20 x (6)3
49 x (3)3
69 x (3)2
89 x 3
109 x 3
129 x 3
149 x 3 = 162 * dmax

149kg x 3 Front Squat

Clean Recovery:
120 x 1
130 x 1
140 x (1)6 @ 85% (139.5)

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

Kettlebell Swing:
24 x 10
32 x (10)5

* Notes:

- I was on the fence today about ditching not only the workout but my program and moving on to something more traditional; however, I just couldn't do it.  Is this a sign that I'm phasing myself away from the classic lifts, because I'm enjoying the "grab-ass-no-direction-bodybuilding" days more than my weightlifting days?  It's quite possible and I'm okay with it.  The pursuit of achieving high and higher numbers with the classic lifts is slowly destroying me physically and mentally.  So the change of pace is definitely a nice and welcomed change.

2017MAR05 (REST)

Rest:

- Taking a full day off to recover and be a lazy turd.

2017MAR04 (BRU3 D6BB.W7) * DELOAD

Back Squat:
20 x (6)2
50 x (6)2
70 x (4)2
90 x (2)10 @ 50%

Standing Barbell Calf Raise:
90 x 10
130 x 10
150 x (10)3

Power Press (PL) + Pull Up:
((50 x 3) + (bw x 5))1
((70 x 3) + (bw x 5))1
((80 x 3) + (bw x 5))1
((90 x 3) + (bw x 5))1
((100 x 3) + (bw x 5))1
((102.5 x 2) + (bw x 5))1
((105 x 1) + (bw x 5))1

Rolling Thunder:
50 x 1 L/R
60 x 1 L/R
65 x 1 L/R
70 x 1 L/M R
75 x M L/0 R

Heavy Hammer:
5# x 10 L/R
6.25# x 10 L/R
7.5# x 10 L/R
5# x 10 L/R

* Notes:

- I'm slowly getting better at the power press, which essentially is a push press without the dip that normally starts the movement.  Instead, it's a dynamic start from the bottom of the dip position, which immediately incorporates the legs into the movement.  105kg felt pretty good.  I've need to advance and get this figure to beyond 130kg.

2017MAR03 (BRU3 D6.W7) * DELOAD

24" Block Snatch:
20 x bar work
40 x (1)8
60 x (1)6
80 x (1)4
100 x (1)2
110 x (M)2
100 x (M)2
90 x M
90 x (1)2
97.5 x M
97.5 x 1
102.5 x (M)2
82.5 x M
82.5 x 1
92.5 x 1
102.5 x M
102.5 x 1
107.5 x (M)2

102.5kg 24" Block Snatch

Deficit Snatch Pull:
107.5 x 3
117.5 x 3
122.5 x 3
125 x 3

Seated Box Jump:
24" x 3
30" x 3
36" x 3
39.5" x 3
43" x (3)2
45" x 3

Belt Squat:
20 x (10)2
40 x (10)2
50 x (10)2
60 x (10)2

* Notes:

- After a day like today, I'm seriously considering a drop of all classic lifts, because I suck so much at them.  Piss.

2017MAR02 (BRU3 D5BB.W7) * DELOAD

24" Block Power Clean + Clean:
20 x bar work
40 x (1+1)3
50 x (1+1)2
60 x (1+1)2
70 x (1+1)12 @ 34%

Axle Power Press + Pull Up:
((40 x 3) + (bw x 6))1
((50 x 3) + (bw x 6))1
((60 x 3) + (bw x 6))1
((70 x 3) + (bw x 6))1
((80 x 3) + (bw x 6))1
((90 x 3) + (bw x 6))1
((100 x 1/M/1M/1/M) + (bw x 6))1

Block Pinch Grip:
10 x 5 L/R
15 x 3 L/R
17.25 x 2 L/R
18.75 x 1 L/R
20 x 1 L/R
20.5 x 1 L/R
21 x M L/R

Plate Pinch:
20 x 1 L/R (10+10)
20 x 10c L/R (10+10)
20 x 8c L/R (10+10)
20 x 6c L/R (10+10)
20 x 4c L/R (10+10)
20 x 2c L/R (10+10)

Two Handed Plate Pinch:
40 x 5c/4c/3c/2c/1c (20+20)
40 x 5c/4c/3c (20+20)

* Notes:

- Grip work was brutal today.  My hands are toast!

2017MAR01 (BRU3 D5.W7) * DELOAD

Block Push Jerk:
20 x bar work
50 x (3)3
70 x 3/2/1
90 x 2/1
110 x (1)2
120 x (1)2 = 123 * dmax 1
130 x (C)2
110 x 1
120 x (1)4
125 x (1)3
130 x 1/M/1
135 x M
137.5 x 1 = 140 * dmax 2

137.5kg Block Push Jerk

Good Morning (Pulse):
20 x (10)3

Behind the Neck Barbell Plyo Jumps:
20 x (6)3
30 x (6)2
35 x 6

Standing Barbell Calf Raise:
60 x 10
100 x 10
140 x (10)3

* Notes:

- All in all, not a bad day considering my shoulders feel like complete hell and my finger is still swollen and stiff as a board.