2017MAY31 (VOLT D1B.W3) * DELOAD

Snatch Pull:
20 x bar work
50 x (3)4
80 x (3)2
110 x 3

Snatch Deadlift + Snatch Pull:
127.5 x (1+1)5

127.5kg Snatch Deadlift + Snatch Pull

Press + Pull Up:
((20 x 6) + (bw x 6))2
((50 x 6) + (bw x 6))2

Belt Squat + Tricep Cable Pushdown:
((50 x 10) + (12.5 x 10))1
((75 x 10) + (25 x 10))1
((100 x 10) + (25 x 10))1

24" Z Press + Tricep Cable Pushdown:
((40 x 6) + (30 x 10))1
((50 x 6) + (30 x 10))1
((60 x 6) + (30 x 10))1

* Notes:

- Trying to take it easy due to the "deload" week, and the fact that I feel completely run down.

2017MAY30 (VOLT D1A.W3) * DELOAD

Front Squat:
20 x (6)2
49 x (6)2
69 x 4
89 x (2)10 @ 50%
109 x 2

Snatch:
20 x bar work
45 x (3)2
65 x (2)2
85 x (1)2
105 x 1
105 x M
105 x C
105 x M
105 x (1)9
115 x M
115 x 1 = 118 * dmax

115kg Snatch

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

* Notes:

- The snatches today were complete garbage.  I was trying to incorporate a static start and it was terrible, resulting in two missed lifts and a "Clarked" third rep.  As a result, I switched back to a more comfortable/reliable dive style of start and the missed lifts were remedied.  This goes to show that you don't fix something that's not broken.  Do what works best for you and you alone.

2017MAY29 (VOLT D4B.W2)

4.5" Deficit Clean Deadlift:
50 x (3)3
70 x (3)2
100 x 3
120 x 3
150 x 2
170 x (1)3 * Pull

170kg 4.5" Deficit Clean Pull

Power Press + Banded Pull Up:
((20 x 6) + (bw x 3))1
((50 x 3) + (bw + Red x 3))1
((60 x 3) + (bw + Red x 3))1
((70 x 3) + (bw + Red x 3))1
((80 x 3) + (bw + Red x 3))1
((90 x 3) + (bw + Red x 3))1
((100 x 2/M/M/1) + (bw + Red x 3))1

Standing Barbell Calf Raise:
90 x 10
110 x 10
130 x 10
150 x 10
170 x 10

* Notes:

- Trying my best to stay flatfooted with an upright torso at the finish of my 1st pull and the start of the 2nd pull.

2017MAY28 (VOLT D4A.W2)

Back Squat:
20 x (6)2
70 x (6)2
110 x (6)2
140 x 6
160 x (6)4 = 188 * dmax
140 x (3)2

160kg x 6 Back Squat

Snatch:
40 x (3)3
60 x (2)10 @ 50%
80 x 2

Reverse Hyper (Roller) + Hanging Leg Raise:
((160 x 30) + (bw x 30))1
((174 x 25) + (bw x 25))1
((188 x 20) + (bw x 20))1

* Notes:

- The back squats weren't as quick as I'd like but I managed to knock out all the prescribed weights and reps, so I'm content for now.

2017MAY27 (REST)

Rest:

- My wrist is still swollen, and I'm suffering from a serious case of the "hangover blues".  Time to dry out, hydrate, and get my shit together.

2017MAY26 (REST)

Rest:

- Taking a day off to rest, recouperate, and spend time with my family.  Additionally, I've strained my right wrist, so taking a day off to stretch and address this injury is a smart move.  Hopefully, by tomorrow the mobility will return so I can train.

2017MAY25 (VOLT D3B.W2)

4.5" Deficit Clean High Pull:
20 x bar work
50 x (3)3
70 x (3)2
90 x (3)2
110 x 3
130 x (1)5

130kg 4.5" Deficit Clean High Pull

4.5" Deficit Clean Pull + Shrug:
160 x (1+2)1
180 x (1+2)1

Belt Squat:
50 x 10
75 x 10
100 x (12)2
105 x 12

Power Clean + Push Press + Pull Up:
((50 x 1 + 1) + (bw x 3))1
((60 x 1 + 1) + (bw x 3))1
((70 x 1 + 1) + (bw x 3))1
((80 x 1 + 1) + (bw x 3))1
((90 x 1 + 1) + (bw x 3))1
((100 x 1 + 1) + (bw x 6))1

Tricep Cable Push Down:
25 x 10
30 x (10)3

* Notes:

-  I somehow fucked up my right wrist, while doing the power clean complex.  I'm pissed and my wrist is more pissed.  Fuck.

2017MAY24 (VOLT D3A.W2)

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

12" Block Clean + Push Jerk:
20 x bar work
47.5 x (2+2)3
67.5 x (1+1)3
87.5 x (1+1)2
107.5 x (1+1)2
127.5 x (1+1)10
137.5 x (1+1)1

132.5kg 12" Block Clean + Push Jerk

Kettlebell Swing:
28 x 20
32 x 20
28 x 20
32 x 20
28 x 20

* Notes:

- I drank a little to much yesterday and it showed today.  Very sluggish and my timing was off.  Time to dry out.

2017MAY23 (VOLT D2B.W2)

3" Deficit Banded Snatch Deadlift:
20 x bar work
50 + Red x (3)2
70 + Red x (3)2
90 + Red x (3)2
110 + Red x (3)2
120 + Red x (2)2
130 + Red x (1)4

130kg 3" Deficit Banded Snatch Deadlift

Snatch Pull:
130 x (1)3

Kettlebell Press + Pull Up + Dips:
((16x2 x 10) + (bw x 5) + (bw + Red x 6))1
((20x2 x 10) + (bw + Blue x 3) + (bw + Red x 6))1
((24x2 x 10) + (bw + Blue x 3) + (bw + Red x 6))1
((24x2 x 8) + (bw + Blue x 3) + (bw + Red x 6))1
((24x2 x 6) + (bw + Blue x 3) + (bw + Red x 6))1
((24x2 x 4) + (bw + Blue x 3) + (bw + Red x 6))1

Standing Barbell Calf Raise:
60 x 10
100 x 10
130 x 10

* Notes:

- Another workout in the books and if I wasn't perfectly clear about this before, deficit banded snatch deadlifts suck.

2017MAY22 (VOLT D2A.W2)

Front Squat:
20 x (6)2
44 x (6)2
64 x (4)2
84 x 4
104 x 4
124 x 3
144 x 3
164 x 3 = 178 * dmax

164kg x 3 Front Squat

Clean + Push Jerk:
20 x bar work
47.5 x (2+2)2
67.5 x (2+2)10 @ 50%
87.5 x (2+2)1

Reverse Hyper (Roller) + Hanging Leg Raise:
((164 x 30) + (bw x 30))1
((171 x 25) + (bw x 25))1
((178 x 20) + (bw x 20))1

* Notes:

- Front squats were brutal due to all the volume yesterday by doing belt squats.  Someone please come and shot me.

2017MAY21 (VOLT D1B.W2)

2.25" Deficit Snatch Pull:
20 x bar work
50 x (3)4
70 x 3
90 x 3
110 x 3
130 x (1)2
135 x 1
140 x (1)3

140kg 2.25" Deficit Snatch Pull

Dips + Pull Ups:
((bw + Blue x 6) + (bw + 8 x 6))1
((bw + Red x 6) + (bw + 12 x 5)1
((bw + Red x 6) + (bw + 16 x 4))1
((bw + Red x 6) + (bw + 20 x 3))1
((bw + Purplex2 x 6) + (bw + 24 x 2))1
((bw + Purple x 6) + (bw + 28 x 1))1

Belt Squat:
60 x 10
80 x 10
100 x (12)3

* Notes:

-  Another brutally warm day in the garage, resulting in a very slow and long workout.  I'm glad it's over.

2017MAY20 (VOLT D1A.W2)

Front Squat + Pull Up:
20 x bar work
50 x 6
70 x 4
((90 x 2) + (bw x 1))10 @ 50%
((110 x 2) + (bw x 1))1

Snatch:
20 x bar work
47.5 x (3)2
67.5 x (2)2
87.5 x 2
107.5 x (1)6
107.5 x M
107.5 x (1)2
107.5 x M
107.5 x 1
107.5 x M
107.5 x 1
117.5 x M
117.5 x 1

117.5kg Santch

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

* Notes:

- The heat in the garage today was wicked!  I'm not trying to use it as an excuse for my lackluster performance, but it definitely didn't help.  Regardless, I got 10 successful singles at 107.5kg out of 13 attempts, resulting in an average of about 77% -- not bad, but not great.  I need to tighten up the percentage into the 90% range.

2017MAY19 (VOLT D4B.W1)

3" Deficit Clean Deadlift + Clean Pull:
20 x bar work
50 x (1+1)3
90 x (1+1)2
120 x (1+1)1
140 x (1+1)1
160 x (1+1)1
180 x  (1+1)1
200 x (M)

180kg 3" Deficit Clean Deadlift + Clean Pull

Power Clean + Push Press + Pull Up:
((50 x 1 + 1) + (bw x 1))1
((50 x 1 + 2) + (bw x 2))1
((50 x 1 + 3) + (bw x 3))1
((50 x 1 + 4) + (bw x 4))1
((50 x 1 + 5) + (bw x 5))1
((60 x 1 + 1) + (bw + Red x 1))1
((60 x 1 + 2) + (bw + Red x 2))1
((60 x 1 + 3) + (bw + Red x 3))1
((60 x 1 + 4) + (bw + Red x 4))1
((60 x 1 + 5) + (bw + Red x 5))1

Standing Barbell Calf Raise:
70 x 10
120 x 8
160 x 6
200 x 4
230 x 2

* Notes:

- Tired and irritated and my performance with the deficit clean deadlift + clean pull showed.  I've got to rest for tomorrow's big snatch workout.  I'm attempting 10 singles at 107.5kg.  Pray for me.

2017MAY18 (VOLT D4A.W1)

Back Squat:
20 x (6)3
70 x (6)2
110 x (6)2
140 x 6
160 x (6)3 = 188 * dmax
140 x (2)2

160kg x 6 Back Squat

Snatch Pull + Snatch + Paused Hang Snatch (AK):
((70 x 1) + (50 x 1 + 1))1
((77.5 x 1) + (57.5 x 1 +1))10
((97.5 x 1) + (77.5 x 1 +1))1

Reverse Hyper (Roller) + Hanging Leg Raise:
((160 x 30) + (bw x 30))1
((174 x 25) + (bw x 25))1
((188 x 20) + (bw x 20))1

* Notes:

- I'm phyisically drained after today's workout.  It was tough mostly due to the heat.  Summer sucks.

2017MAY17 (VOLT D3B.W1)

4" Deficit Clean High Pull:
20 x bar work
50 x (3)2
70 x 3
90 x 3
110 x 3
120 x 3
130 x 3

4" Deficit Clean Pull + Above Knee Hang Clean Pull:
140 x (2+2)1
150 x (2+2)1
160 x (2+2)3

160kg x 2 4.5" Deficit Clean Pull + 2 Above Knee Hang Clean Pull

Muscle Snatch + Snatch Front Press + Banded Pull Up:
((30 x (1+3)) + (bw x 3))1
((35 x (1+3)) + (bw + Purple x 3))1
((30 x (1+3)) + (bw + Purplex2 x 3))1
((30 x (1+3)) + (bw + Purplex3 x 2))1
((30 x (1+3)) + (bw + Purplex4 x 1))1

Muscle Snatch + Behind Neck Push Press + Banded Pull Up:
((55 x (1+3)) + (bw + Red x 3))1
((60 x (1+3)) + (bw + Red x 3))1
((65 x (1+3)) + (bw + Red x 3))1

Belt Squat:
50 x 10
100 x (10)4

* Notes:

-  The heat is kicking in high gear with the return of summer weather, which has led to a case of the dizzies and lightheadedness, even with light weights.  It's gonna be a long summer at this rate.

2017MAY16 (VOLT D3A.W1)

Back Squat + Pull Up:
((20 x 6) + (bw x 2))2
((54 x 6) + (bw x 2))1
((74 x 4) + (bw x 2))1
((94 x 2) + (bw x 2))10
((114 x 2) + (bw x 2))1

18" Block Clean + Push Jerk:
20 x bar work
42.5 x (1+1)4
62.5 x (1+1)3
82.5 x (1+1)2
102.5 x (1+1)2
122.5 x (1+1)10
132.5 x (1+1)1

132.5kg 18" Block Clean + Push Jerk

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

* Notes:

-  Started a new training cycle with a focus on technique and volume to really tighten up my form.

2017MAY15 (REST)

Rest:

- Travel day back to Kentucky.

2017MAY14 (VOLT D2B.W1)

Clean Pull:
20 x bar work
50 x (3)2
70 x 3
90 x 3
110 x 3
130 x 3
150 x 3
160 x 3
170 x 2
180 x 1

180kg Clean Pull

Power Clean + Push Press:
50 x (1+3)3
70 x (1+2)2
90 x (1+1)5
100 x (1+M)1
100 x (1+1)1

* Notes:

- A quick clean pull workout on Mother's Day.

2017MAY13 (REST)

Rest:

- Taking a day off to celebrate my daughter's 4th Birthday!

2017MAY12 (VOLT D2A.W1)

Front Squat:
20 x (6)3
41 x (6)2
61 x 4
81 x 4
101 x 4
121 x 3
141 x 3
161 x 4 = 180 * dmax

161kg x 4 Front Squat

Clean + Push Jerk:
20 x bar work
47.5 x (1+2)3
67.5 x (1+2)10 @ 50%

Reverse Hyper (Roller) + Hanging Leg Raise:
((161 x 20) + (bw x 20))1
((171 x 20) + (bw x 25))1
((180 x 20) + (bw x 30))1

* Notes:

- A very quick and productive front squat workout prior to hitting the road to Illinois.

2017MAY11 (VOLT D1B.W1)

4.5" Deficit Banded Snatch Deadlift:
50 + Red x (3)2
70 + Red x (3)2
90 + Red x 3
110 + Red x 3
130 + Red x (2)2
132.5 + Red x (2)2
135 + Red x 2

135kg x 2 4.5" Deficit Banded Snatch Pull

Belt Squat:
50 x 10
75 x 10
100 x (12)3

Snatch Front Press + Banded Pull Up:
((20 x 6) + (bw x 3))2
((27.5 x 6) + (bw + Red x 3))1
((35 x 6) + (bw + Red + Purple x 3))1
((40 x 6) + (bw + Red + Purple x 3))1
((45 x 4) + (bw + Red + Purple x 3))1
((50 x 2) + (bw + Red + Purple x 3))1

* Notes:

- I made to 50kg on the snatch front press -- excited!  The deficit banded snatch deadlift were fucking death.

2017MAY10 (VOLT D1A.W1)

Front Squat:

20 x (6)3
47 x (6)2
67 x (4)2
87 x (2)10 @ 50%
107 x 2

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

112.5kg Snatch

* Notes:

- A quick workout this morning due to time constraints.  Therefore, I didn't have time for any plyometric work.  Additionally, a large portion of the snatches were borderline power snatches, to include the 112.5kg.  The pulls are definitely starting to pay off.  Now, my next big challenge is to correct and address leg drive deficiency in the clean recovery.

2017MAY09 (BRU3 D4B.W12)

3" Deficit Clean Deadlift:
20 x bar work
50 x (3)2
70 x 3
90 x 3
110 x 3
130 x 3
150 x 3
180 x 1 * wave 1
170 x 2
160 x 3
170 x 1 * wave 2
160 x 2
150 x 3
160 x 1 * wave 3
150 x 2
140 x 3

180kg 3" Deficit Clean Deadlift

Clean Recovery to Power Press + Pull Up:
((50 x 3) + (bw x 3))1
((70 x 3) + (bw x 3))1
((90 x 3) + (bw x 3))2
((95 x 2) + (bw x 3))2
((100 x 1) + (bw x 3))2

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

Captains of Crush:
#T x 10 L/R
#1 x 1 L/R
#1.5 x 1 L/R
#2 x 1 L/R

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

* Notes:

- Physically crushed.  Low back is tired.  Legs are noodles.  Time to rest.

2017MAY08 (BRU3 D4A.W12)

Back Squat:
20 x (6)2
40 x (6)2
60 x (6)2
80 x 6
100 x 6
120 x 6
140 x 6
160 x (6)4 = 188 * dmax

160kg x 6 Back Squat

Snatch Deadlift + Snatch:
20 x bar work
40 x (1+1)4
57.5 x (1+1)10 @ 50%
77.5 x (1+1)1

Reverse Hyper (Roller) + Hanging Leg Raise:
((160 x 20) + (bw x 20))1
((174 x 20) + (bw x 20))1
((188 x 20) + (bw x 20))1

Kettlebell Swing:
32 x (20)3

* Notes:

- Legs are getting stronger evidenced by the quickness of the squats today.

2017MAY07 (BRU3 D3B.W12)

6" Block + 5.5" Deficit Clean Deadlift:
20 x bar work
50 x (3)2
70 x 3
100 x 3
120 x 3
150 x 3
170 x (3)5
170 x (1) * no deficit

170kg x 3 6" Block + 5.5" Deficit Clean Deadlift

Belt Squat:
50 x 10
100 x (10)2
100 x 12

Alternating Kettlebell Press + Banded Pull Up:
((16x2 x 10) + (bw + Purple x 10))1
((20x2 x 10) + (bw + Red x 6))1
((24x2 x 10) + (bw + Red x 4))1

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

* Notes:

- There is a lot of work that goes into prepping for my pulls when the neighbors are home.  With the use of the blocks and stall mats, my total deficit today was maybe 1".  Lame.

2017MAY06 (BRU3 D3A.W12)

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

Clean + Push Jerk:
20 x bar work
45 x (1+1)4
65 x (1+1)2
85 x (1+1)2
105 x (1+1)1
125 x (1+1)10
135 x (1+1)1 = 138 * dmax

135kg Clean + Push Jerk

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

* Notes:

- Overall, today's workout went pretty damn well.  125kg for 10 singles is no easy task, but I somehow managed to make my way through them successfully and nail 135kg to finish off the day.  I thought it was a good idea to try out the knee wraps on my final attempt of 135kg, but they felt absolutely terrible -- to the point of throwing off my lift.  They didn't feel natural and surprisingly restrictive in the clean; however, they felt great in the jerk by giving me a little more spring in my legs during the jerk drive.  The jury is still out on their use during a clean and jerk.

2017MAY05 (BRU3 D2B.W12)

6" Block + 4.5" Deficit Banded Clean Deadlift:
20 x bar work
50 + Blue x (3)2
70 + Blue x (3)2
90 + Blue x 3
110 + Blue x 3
130 + Blue x 3
150 + Blue x (3)2
130 + Blue x 3
120 + Blue x 3
110 + Blue x 3

150kg x 3 6" Block + 4.5" Deficit Banded Clean Deadlift

Snatch Grip Front Press + Banded Pull Up:
((20 x 6) + (bw x 3))2
((25 x 6) + (bw + Purple x 3))1
((30 x 6) + (bw + Purplex2 x 3))1
((35 x 6) + (bw + Purplex3 x 3))1
((40 x 6) + (bw + Purplex4 x 3))1
((45 x 6) + (bw + Purplex4 x 3))1

Front Rack Standing Calf Raise:
60 x 10
100 x 10
130 x 10
150 x 6
170 x (3)2

* Notes:

- Banded deadlifts are the devil.  That is all.

2017MAY04 (BRU3 D2A.W12)

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 + Push Jerk:
20 x bar work
47 x (1+1)4
67 x (1+1)10 @ 50%
87 x (1+1)1

Reverse Hyper (Roller) + Hanging Leg Raise:
((159 x 20) + (bw x 20))1
((166 x 20) + (bw x 20))1
((173 x 20) + (bw x 20))1

Kettlebell Swings:
32 x (20)3

* Notes:

- I probably could have squeezed out a fourth repetition with the 159kg front squat, but something told me to save it for another day, because my left hamstring was completely destroyed and sore from visiting the chiropractor last night.  Who, by the way, decided it was a great idea to aggressively roll my hamstrings until the point of me screaming like a little girl in agony.  Needless to say, you know when something has gone terribly wrong when brushing your leg causes pain.

2017MAY03 (BRU3 D1B.W12)

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

130kg x 2 2.5" Deficit Snatch Pull

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

Kettlebell Press + Pull Up:
((16x2 x 6) + (bw + 8 x 6))1
((20x2 x 6) + (bw + 12 x 6))1
((24x2 x 6) + (bw + 20 x 4))1
((28x2 x 6) + (bw + 20 x 4))1
((32x2 x 6) + (bw + 24 x 3))1
((24x2 x 10) + (bw x 10))1

* Notes:

- The banded pull up work over the past several weeks has definitely paid off.  The weighted pull ups weren't much of a challenge.  This might be due to the fact that I didn't perform an enormous amount of reps with the added weights.

2017MAY02 (BRU3 D1A.W12)

Front Squat:
20 x (6)2
47 x (6)2
67 x (4)2
87 x (2)10 @ 50%
107 x 2

Snatch:
20 x bar work
45 x (3)2
65 x 2
85 x 2
105 x M
105 x (1)10
115 x M
115 x 1 = 118 * dmax

115kg Snatch

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

* Notes:

- I had a couple missed lifts today at 105kg and 115kg.  I was a little disappointed but still managed to knock through 10 singles at 105kg.  I'm getting stronger and more confident under the bar.  I'm very pleased.

2017MAY01 (BRU3 D6.W11) * DELOAD

3" Banded Deficit Clean Deadlift:
50 + Purple x (3)2
70 + Purple x 3
100 + Purple x 3
120 + Purple x 3
150 + Purple x 3
170 + Purple x 2
190 x 1 * no band

170kg x 2 3" Deficit Banded Clean Deadlift

Clean Recovery + Push Jerk + Banded Pull Up:
((40 x 3 + 3) + (bw + Purple x 3))2
((60 x 3 + 3) + (bw + Purple x 3))2
((80 x 3 + 3) + (bw + Purple x 3))2
((100 x 3 + 3) + (bw + Purple x 3))2

Standing Barbell Calf Raise:
100 x 10
130 x 10
160 x 10

* Notes:

- Clean recoveries were actually pretty fun.