2017APR30 (BRU3 D6A.W11) * DELOAD

Back Squat:
20 x (6)2
40 x 6
60 x 6
80 x 6
100 x 6
120 x 6
140 x 6
160 x 6
180 x (2)4 = 190 * dmax

180kg x 2 Back Squat

Snatch Pull + (BK) Hang Snatch + (AK) Hang Snatch:
20 x bar work
55 x (1+1+1)10 @ 50%
65 x (1+1+1)1

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

* Notes:

- Doubles at 180kg, what more can I say?

2017APR29 (BRU3 D5B.W11) * DELOAD

8" Block Clean High Pull:
20 x bar work
70 x (3)3
90 x 3
110 x 3
130 x 3

8" Block Clean Pull:
150 x 3
160 x 3
170 x 3
160 x 3
150 x 3

170kg x 3 8" Block Clean Pull

Belt Squat + RDL:
((50 x 10) + (20 x 10))1
((75 x 10) + (20 x 10))1
((100 x 10) + (20 x 10))2

Kettlebell Press + Banded Pull Up:
((16x2 x 8) + (bw + Purple x 8))1
((16x2 x 8) + (bw + Purple x 6))1
((16x2 x 8) + (bw + Purple x 4))1
((16x2 x 8) + (bw + Purple x 2))1

* Notes:

- A very quick workout this morning in an attempt to get as much done as possible before heading out the door to attend my daughter's soccer game.

2017APR28 (BRU3 D5A.W11) * DELOAD

Back Squat:
20 x (6)2
55 x (6)2
75 x (4)2
95 x (2)10 @ 50%
115 x 2

14" Block Clean + Push Jerk:
20 x bar work
40 x (1+1)3
60 x (1+1)2
80 x (1+1)2
100 x (1+1)2
120 x (1+1)10
130 x (1+1)1 = 133 * dmax

130kg 14" Block Clean + Push Jerk

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

* Notes:

- Deload week is nearly done, I can hardly wait to start adding some weight on the bar.  I'm getting itchy but realize that all the work done with moderate weights has tighten up my technique, thereby, making the lifts so much easier and fluid.  I must remain patient, but it's so hard!!!

2017APR27 (BRU3 D4B.W11) * DELOAD

2.5" Deficit Snatch Pull:
20 x bar work
50 x (3)2
70 x 3
90 x 3
110 x 3
120 x 3
130 x 2
140 x 1

140kg 2.5" Deficit Snatch Pull

Snatch Pull:
120 x 1

Press + Pull Up:
((50 x 6) + (bw x 6))1
((60 x 5) + (bw x 5))1
((70 x 4) + (bw x 4))1
((70 x 3) + (bw x 3))1
((70 x 2) + (bw x 2))1

Standing Barbell Calf Raise:
70 x 10
110 x 10
150 x 10

* Notes:

- Deficit pulls of any kind are terrible.

2017APR26 (BRU3 D4A.W11) * DELOAD

Front Squat:
20 x (6)2
55 x (6)2
75 x (4)2
95 x 3
115 x 3
135 x 3
155 x 4 = 173 * dmax

155kg x 4 Front Squat

Clean + Push Jerk:
20 x bar work
47 x (1+1)2
67 x (2+1)12 @ 50%

Reverse Hyper (Roller) + Hanging Leg Raise:
((155 x 20) + (bw x 20))1
((165 x 20) + (bw x 20))1
((175 x 20) + (bw x 20))1

Kettlebell Swing:
32 x (20)3

* Notes:

- Front squats felt amazing.  I probably could have done 5 reps but since it's a deload week, I opted to stick with 4 which is still one more than prescribed.  Happy!

2017APR25 (BRU3 D3B.W11) * DELOAD

2.5" Deficit Snatch Pull:
50 x (3)2
70 x (3)2
90 x (3)2
110 x (3)2

2.5" Deficit Clean Deadlift:
130 x 3
140 x 3
150 x 3
160 x (3)2

160kg x 3 2.5" Deficit Clean Deadlift

Belt Squat:
50 x 10
75 x 10
100 x (10)3

Snatch Press + Pull Up:
((20 x 6) + (bw x 3))1
((25 x 6) + (bw x 3))1
((30 x 6) + (bw x 3))1
((35 x 6) + (bw x 3))1
((40 x 6) + (bw x 3))3

* Notes:

- Pulls upon pulls upon pulls, my back is fried!

2017APR24 (BRU3 D3A.W11) * DELOAD

Front Squat:
20 x (6)2
48 x (6)2
68 x (4)2
88 x (2)10 @ 50%
108 x 2

Snatch:
20 x bar work
40 x (3)2
60 x (2)2
80 x 2
100 x (1)10
110 x 1 = 113 * dmax

110kg  Snatch

Seated Box Jump:
24" x 3
36" x 3
42" x (C)2

* Notes:

- The snatches went very well today.  I felt strong with my pull and the turn over.  The reception was a little loose -- noteably in my legs.  I need to square that away.  The box jumps were a complete shit-sandwhich.  I "clarked" the 42" jumps because I was scared to fall on my ass -- next time!

2017APR23 (BRU3 D2B.W11) * DELOAD

Trap Bar Deadlift:
60 x (4)2
110 x 3
120 x 3
130 x 3
140 x 3
150 x 3
160 x (3)2

160kg x 3 Trap Bar Deadlift

Kettlebell Press + Banded Pull Up:
((16x2 x 10) + (bw + Purple x 6))1
((20x2 x 10) + (bw + Purplex2 x 5))1
((24x2 x 10) + (bw + Purplex2 x 4))1
((24x2 x 10) + (bw + Purplex2 x 3))1
((24x2 x 10) + (bw + Purplex2 x 2))1

Standing Calf Raise + Reverse Barbell Curl:
((bw x 20) + (20 x 20))3

* Notes:

- Today was a light and eazy day because my low back was a little aggravated.  I played it safe and didn't push the weight too hard, not to mention, I'm currently in the "deload".

2017APR22 (REST)

Rest:

- Taking a day off to spend some time with my kids at the Newport Aquarium in Covington, Kentucky.  I had a wonderful time with them, and it was a day well spent away from the platform and weights.

2017APR21 (BRU3 D2A.W11) * DELOAD

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 (4)4 = 190 * dmax

170kg x 4 Back Squat

Snatch Pull + Snatch + Overhead Squat:
20 x bar work
50 x (1+1+1)1
57.5 x (1+1+1)10
67.5 x (1+1+1)1

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

* Notes:

- Nailed the 170kg back squats with a tender low back.  I'm very pleased with my results.

2017APR20 (REST)

Rest:

- Taking a day off because I somehow managed to tweak my low back.  After a visit to the chiropractor last night, it felt even worse.  Considering I just started a "deload" week, I don't want to push it today.  I'll try to get under a bar tomorrow, if I'm feeling better.

2017APR19 (BRU3 D1B.W11) * DELOAD

14" Block Clean Deadlift + Clean High Pull:
20 x bar work
50 x (3+3)3
70 x (3+3)1

14" Block Clean High Pull:
90 x 3
110 x 3
120 x 3

14" Block Clean Pull:
130 x 3
140 x 3
150 x 3
160 x 3
170 x (3)3

170kg x 3 14" Block Clean Pull

Belt Squat:
50 x 10
75 x 10
105 x 6
115 x 6
130 x 6

Snatch Grip Behind Neck Press + Banded Pull Up:
((20 x 6) + (bw x 3))2
((30 x 6) + (bw + red x 3))1
((40 x 6) + (bw + red x 3))2
((40 x 6) + (bw + red + purple x 3))2

Push Press:
40 x 5
60 x 5
80 x (1)2
100 x 1
120 x (M)3

* Notes:

- Big pulls and heavy belt squats equals delayed onset soreness to the next level.  Fuck me!

2017APR18 (BRU3 D1A.W11) * DELOAD

Back Squat:
20 x (6)2
54 x (6)2
74 x 4
94 x (2)10 @ 50%
104 x 2

18" Block Clean + Push Jerk:
20 x bar work
40 x (1+1)5
60 x (1+1)3
80 x (1+1)2
100 x (1+1)2
120 x (1+1)10
130 x (1+1)1 = 133 * dmax

130kg 18" Block Clean + Push Jerk

Seated Box Jump:
24" x 3
36" x 3
42" x (3)3
43.5" x 3

* Notes:

- The clean and push jerks got better as I progressed through the workout.  The final (10th) rep with 120kg felt perfect and damn near effortless.

2017APR17 (BRU3 D6B.W10)

Trap Bar Deadlift:
50 x (6)2
70 x 3
90 x 3
110 x 3
130 x 3
150 x 3
170 x 3
180 x 2
190 x 1

Alternating Kettlebell Press + Banded Pull Up:
((12x2 x 10) + (bw x 5))1
((16x2 x 6) + (bw + red x 5))1
((20x2 x 6) + (bw + red x 5))1
((24x2 x 6) + (bw + red x 5))1
((28x2 x 6) + (bw + red + purple x 3))1

Kettlebell Front Squat:
16x2 x 10
24x2 x 10
32x2 x 10

Kettlebell Snatch:
16 x 6 L/R
24 x (6 L/R)3

Standing Barbell Reverse Wrist Curl + Standing Barbell Reverse Curl:
20 x (1+1)8
25 x (1+1)8
30 x (1+1)6
35 x (1+1)4
40 x (1+1)2

* Notes:

- Trap bar deadlifts are a bitch.  I need to work on getting stronger with this exercise and hopefully develope enough strength to transfer over to the classic lifts.

2017APR16 (BRU3 D6A.W10)

Front Squat:

20 x (6)3

58 x (3)2

78 x (3)2

98 x 3

118 x 3

138 x 3

158 x 4 = 176 * dmax

158kg x 4 Front Squat

6" Block Clean + Push Jerk:

20 x bar work

50 x (1+1)2

60 x (1+1)2

68 x (1+1)10 @ 50%

Reverse Hyper (Roller) + Kettlebell Swing:

((188 x 20) + (32 x 20))3

* Notes:

- Redemption!  Last time I tried to front squat 158kg I got pinned on the third rep.  Today, I got that third rep and for good measure added another rep for redemption.  The belts squats are paying off!

2017APR15 (REST)

Rest:

- I'm due for my weekly day of rest.  I've been feeling a little run down lately, which I attribute to the added volume of squatting, and pulling.  So a day off is definitely well deserved and needed.

2017APR14 (BRU3 D5B.W10)

12" Block Snatch Pull w/Pause Above Knee:
20 x bar work
50 x (3)2
70 x 3
90 x 3
110 x 3
130 x 3
140 x 3
150 x 2
160 x 1 = 163 * dmax

160kg 12" Block Snatch Pull w/Pause Above Knee

12" Block Snatch Pull:
140 x (3)2
120 x (2)3

Banded Bench Lock Out + Banded Pull Up:
((20 + Purple x 6) + (bw + Red x 3))1
((40 + Purple x 4) + (bw + Red x 3))1
((50 + Purple x 4) + (bw + Red x 3))1
((60 + Purple x 4) + (bw + Red x 3))1
((70 + Purple x 4) + (bw + Red x 3))1
((80 + Purple x 4) + (bw + Red x 3))1
((90 + Purple x 4) + (bw + Red x 3))1

Belt Squat:
20 x 10
50 x 8
75 x 6
100 x 6
125 x 6
100 x 8
75 x 10
50 x 20

* Notes:

- Big pulls and big belt squats make for a sore body.  I'm crushed.  I'm glad I'll start a "deload" next week.

2017APR13 (BRU3 D5A.W10)

Front Squat:
20 x (6)2
54 x (4)2
84 x (2)10 @ 50%

Snatch:
20 x bar work
42.5 x (3)2
62.5 x (2)2
82.5 x (1)2
102.5 x (1)10
112.5 x 1 = 115 * dmax

112.5kg Snatch

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

* Notes:

- A day with zero missed lifts should always result in celebration.

2017APR12 (BRU3 D4B.W10)

12" Block Clean Pull:
20 x bar work
60 x (3)2
100 x 2
130 x 3
150 x 3
160 x 3
170 x 3
180 x 3
190 x 3
200 x 3

200kg x 3 12" Block Clean Pull

Power Press + Banded Pull Up:
((50 x 3) + (bw x 3))2
((70 x 3) + (bw + Purple x 3))1
((90 x 3) + (bw + Purple x 3))1
((100 x 3) + (bw + Purple x 3))1
((105 x 3) + (bw + Purple x 3))1
((110 x 1/M) + (bw + Purple x 3))1
((115 x 1) + (bw + Purple x 3))1

24" Block Axle Pull + Standing Barbell Calf Raise:
((70 x 3) + (90 x 10))1
((120 x 3) + (130 x 10))1
((140 x 3) + (150 x 10))1
((150 x 3) + (170 x 10))1
((160 x 3) + (180 x 10))1

* Notes:

- A very quick but brutal workout.  My back is completely destroyed after all the clean pulls.  Someone please shoot me.

2017APR11 (BRU3 D4A.W10)

Back Squat:
20 x (6)2
50 x 6
70 x (6)2
110 x 6
140 x 6
160 x (6)4 = 188 * dmax

160kg x 6 Back Squat

Snatch:
20 x bar work
47 x (2)2
57 x (2)10
67 x 2

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

* Notes:

- I should have taken a day off because yesterday's belt squats made my legs a little sore, but somehow I managed to successfully squat the prescribed weights for today.  It wasn't easy, but I made it -- thankfully!

2017APR10 (BRU3 D3B.W10)

6" Block Clean Pull With Pause At Knee:
20 x bar work
50 x (3)3
70 x (3)2
90 x 3
110 x 3
120 x 3
130 x 3
140 x 3
150 x 3
160 x 3
170 x 3

170kg x 3 6" Block Clean Pull w/pause at knee

6" Block Clean Pull:
150 x (3)3

KB Press + Pull Up:
((16x2 x 10) + (bw x 5))2
((20x2 x 10) + (bw x 5))2
((24x2 x 10) + (bw x 5))2

Belt Squat + Heavy Hammer:
((50 x 10) + (5# x 10 L/R))1
((75 x 10) + (6.25# x 10 L/R))1
((100 x 10) + (7.5# x 10 L/R))1
((115 x 10) + (8.75# x 10 L/R))1

Reverse Barbell Curl:
20 x 10
30 x 10
40 x 10
20 x 20

* Notes:

- Big pulls and big squats, what a great combination.  Hopefully it will help put some mass on my legs and back to drive my snatch and clean and jerk numbers up.

2017APR09 (BRU3 D3A.W10)

Clean + Power Jerk:
20 x bar work
42.5 x (1+1)5
62.5 x (1+1)4
82.5 x (1+1)3
102.5 x (1+1)2
122.5 x (1+1)10
132.5 x (1+1)1 = 136 * dmax

132.5kg Clean + Power Jerk

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

* Notes:

- All the volume is paying off.  The clean is becoming faster and the timing of the power jerk is getting better.  Unfortunately, due to time contraints, I wasn't able to get any plyometric training done.  Nevertheless, I'm excited about the potential increases in the next several weeks.  I'd like to get these numbers up to 150kg for a solid clean and power jerk.

2017APR08 (REST)

Rest:

- Taking a day off to spend with the family at Buffalo Trace Distillery to enjoy their annual Easter Egg Hunt.  Should be a great time.

2017APR07 (BRU3 D2B.W10)

Snatch Pull + (BK) Hang Snatch Pull + (AK) Hang Snatch Pull:
20 x bar work
50 x (1+1+1)3
70 x (1+1+1)1
90 x (1+1+1)1
110 x (1+1+1)1
120 x (1+1+1)1
125 x (1+1+1)1
130 x (1+1+1)1

Snatch Pull:
110 x 3
115 x 3
120 x 3
125 x 2
130 x 2
138 x 1 = 141 * dmax

138kg Snatch Pull

Paused Push Press + Pull Up:
20 x bar work
((50 x 3) + (bw x 3))1
((70 x 3) + (bw x 3))1
((80 x 3) + (bw x 3))1
((90 x 3) + (bw x 3))1
((100 x 3) + (bw x 3))1
((110 x (1)3 + (bw x 3))3
((120 x M) + (bw x 3))5

Front Rack Calf Raise + Axle Barbell Curl:
((130 x 10) + (15 x 10))1
((130 x 10) + (35 x 10))1
((130 x 10) + (55 x 10))1
((130 x 10) + (60 x 10))1

* Notes:

- Pulls on pulls on pulls, it seemed like it would never end.  I'm actually surprised I had the energy to perform all the other exercises after all the pulls, but I got it done.

2017APR06 (BRU3 D2A.W10)

Front Squat:
20 x (6)3
58 x (3)2
78 x (3)2
98 x 3
118 x 3
138 x 3
158 x 2/M
158 x 2/M = 167 * dmax

158kg x 2/M Front Squat

24" Block Clean + Push Jerk:
20 x bar work
45 x (2+2)3
65 x (2+2)12 @ 50%

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

KB Swing:
32 x (20)5

* Notes:

- Double failure at 158kg!  FUCK!

2017APR05 (BRU3 D1B.W10)

Clean High Pull:

20 x bar work

50 x (3)2

70 x 3

90 x 3

110 x 3

130 x 2

140 x 1

Clean Pull:

150 x 1

160 x 1

170 x 1

180 x 1

180kg Clean Pull

Clean High Pull:

150 x 1

140 x 2

130 x 3

Bench Press Lockout + Pull Up:

((20 x 10) + (bw x 2))1

((70 x 10) + (bw x 6))1

((90 x 10) + (bw x 5))1

((100 x 10) + (bw x 4))1

((110 x 10) + (bw x 3))1

Belt Squat:

50 x 10

75 x 6

100 x 6

102.5 x 6

105 x 6

107.5 x 6

Wrist Roller + Tricep Cable Pushdown:

((5 x 1 Over) + (7.5 x 15))1

((7.5 x 1 Under) + (10 x 10))1

((10 x 1 Over ) + (12.5 x 10))1

((12.5 x 1 Under) + (15 x 10))1

Tricep Cable Pushdown:

20 x 10

30 x 10

40 x 10

* Notes:

- I'm physically crushed after all the clean pulls; however, I was rather pleased at the height I was able to obtain.

2017APR04 (BRU3 D1A1.W10)

Snatch:
20 x bar work
40 x (1)10
50 x (2)2
60 x (1)2
70 x (1)2
80 x (1)2
90 x (1)2
100 x M
100 x 1
100 x M
100 x 1
110 x (M)2
100 x (1)9
100 x (M)2
100 x 1
110 x (M)3
110 x 1 = 113 * dmax

110kg Snatch

Bar Plyo Jumps:
20 x (6)3

* Notes:

- I had to go back and attempt a better performance with the snatch since my morning session off the 12" blocks was a complete shit-sandwich.

2017APR04 (BRU3 D1A.W10)

Front Squat:
20 x (6)2
44 x (2)2
64 x (2)2
84 x (2)10 @ 50%

12" Block Snatch:
20 x bar work
40 x (3)2
50 x (2)2
70 x (2)2
90 x (2)2
100 x (M)2
105 x M
80 x 1
90 x 1
100 x 1
105 x (M)2
85 x M
85 x 1
95 x 1
105 x (M)4

100kg 12" Block Snatch

* Notes:

- What a complete shit storm.  I've forgotten how to snatch off the lower blocks.

2017APR03 (BRU3 D6BB.W9)

Snatch Pull:
20 x bar work
40 x (3)3
70 x 3
90 x 3
110 x 2
120 x 2
130 x 1
140 x 1
150 x 1
155 x 1
160 x 1 = 163 * dmax
140 x (1)3
130 x (2)2
120 x (3)1

160kg Snatch Pull

KB Press + Pull Up:
((12x2 x 10) + (bw x 10))1
((20x2 x 8) + (bw x 8))1
((28x2 x 6) + (bw x 6))1
((28x2 x 5) + (bw x 5))1
((28x2 x 4) + (bw x 4))1

KB Suitcase Standing Calf Raise + Two Hand Plate Pinch:
((32x2 x 10) + (15x2 x 20c))1
((32x2 x 10) + (20x2 x 20c))2

* Notes:

- I haven't done heavy snatch pulls from the floor in ages, and it showed today.  I recall pulling near 160kg or more several years back when I wasn't overly concerned about neighbors complaining about noise.  It's time to step up my pull game and make some gains!

2017APR02 (BRU3 D6.W9)

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)5 = 180 * dmax

170kg x 2 Back Squat

Paused Back Squat:
146 x (2)3 @ 80%

18" Block Snatch:
20 x bar work
40 x (2)2
47 x 2
57 x (2)12 @ 50%

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

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

* Notes:

- Got those back squats done, and they weren't as easy as I'd hoped.

2017APR01 (BRU3 D5BB.W9)

6" Block Clean Pull:
20 x bar work
50 x (3)2
70 x (3)2
90 x 3
110 x 3
130 x 3
150 x 3
170 x 3
180 x 2
190 x 1
200 x 1 = 203 * dmax
150 x 3

200kg 6" Block Clean Pull

Bench Lockout + Pull Up:
((20 x 6) + (bw x 2))2
((60 x 6) + (bw x 3))1
((70 x 6) + (bw x 4))1
((80 x 6) + (bw x 5))1
((90 x 6) + (bw x 6))1
((100 x 3) + (bw x 7))1

Belt Squat + Axle Reverse Curl + Axle Behind Back Wrist Curl:
((25 x 10) + (15 x 10) + (15 x 10))1
((50 x 10) + (25 x 10) + (25 x 10))1
((75 x 10) + (35 x 10) + (35 x 10))1
((100 x 10) + (45 x 10) + (45 x 10))1

* Notes:

- 200kg 6" block clean pull was a monster.  My central nervous system is in shock.  WTF!