2017JUN30 (VOLT D1B.W6)

Front Squat:
20 x (6)2
52 x 6
72 x 4
92 x (2)5 @ 55%

12" Block Snatch:
20 x bar work
53 x (2)2
73 x (2)2
93 x (1)2
113 x (1)2
123 x (M)2
113 x (M)2
123 x C
113 x (M)7
113 x 1
118 x (M)2

113kg 12" Block Snatch

Belt Squat + Pull Up:
((50 x 10) + (bw + Purple (d.o.) x 3))1
((75 x 8) + (bw + Purple (d.o.) x 3))1
((100 x 6) + (bw + Purple (d.o.) x 3))4

Cable Tricep Pushdown + Captains of Crush:
((15 x 10) + (#1 x 15 L/R))1
((25 x 10) + (#1 x 10 L/R))1
((25 x 10) + (#1 x 5 L/R))1
((25 x 10) + (T x 20 L/R))1
((25 x 10) + (#1 x 10 L/R))1
((25 x 10) + (#1 x 15 L/R))1
((25 x 10) + (#T x 25 L/R))1

* Notes:

- Another shitty display of being a complete abomination, because every lift felt forward.  I need to work on my overhead position and mobility, because it fucking sucks!

2017JUN29 (VOLT D1A.W6)

Front Squat:
20 x (6)3
52 x 6
72 x 4
92 x (2)10 @ 55%
112 x 2

Snatch:
20 x bar work
43 x 3
53 x 3
73 x 2
93 x 1
113 x (M)2
93 x (1)2
113 x (M)2
53 x (3)2
73 x (2)2
93 x (1)2
113 x (M)2

93kg Snatch

* Notes:

- Complete shitshow today.  Absolutely zero legs.  I suck!

2017JUN28 (VOLT D4B.W5)

2.25" Snatch High Pull + Overhead Barbell Tricep Extension:
((42 x 3) + (15 x 10))2
((62 x 3) + (20 x 8))1
((82 x 2) + (25 x 6))10 @ 50%
((102 x 2) + (30 x 4))1

102kg x 2 2.25" Deficit Snatch High Pull

Belt Squat + Pull Up:
((50 x 10) + (bw + Purple (d.o.) x 3))1
((75 x 10) + (bw + Purple (d.o.) x 3))1
((100 x 10) + (bw + Purple (d.o.) x 3))1
((105 x 10) + (bw + Purple (d.o.) x 3))1
((110 x 10) + (bw + Purple (d.o.) x 3))1

Captains of Crush:
#1 x 25 L/R
T x 20 L/R
#1 x 10 L/R
T x 20 L/R
#1 x 5 L/R
T x 20 L/R

* Notes:

- Today was a speed dominate day with snatch high pulls off a 2.25" deficit.  They went fairly well, and I feel primed for tomorrow's snatch workout.

2017JUN27 (VOLT D4A.W5)

Back Squat:
20 x (6)4
45 x (6)2
65 x 4
85 x 4
105 x 4
125 x 3
145 x 3
165 x (2)3 = 174 * dmax

165kg x 2 Back Squat

Snatch:
20 x bar work
41 x (2)2
51 x 2
61 x (2)10 @ 50%
81 x 2

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

* Notes:

- My legs are getting weaker by the moment.

2017JUN26 (VOLT D3B.W5)

4.5" Deficit Clean High Pull + Tricep Cable Pushdown:
((47 x 3) + (15 x 10))2
((67 x 3) + (20 x 10))2
((87 x 2) + (25 x 10))10 @ 50%
((107 x 2) + (30 x 10))1

107kg x 2 4.5" Deficit Clean High Pull

Behind the Neck Snatch Push Press + Pull Up:
((60 x 2) + (bw x 3))2
((70 x 2) + (bw x 3))2
((80 x 2) + (bw x 3))2
((90 x 2) + (bw x 3))2
((100 x 1/1) + (bw x 3))2
((110 x 1) + (bw x 3))2
((120 x M) + (bw x 3))1

Belt Squat + Captains of Crush:
((50 x 10) + (#1 x 10 L/R))1
((75 x 8 ) + (#1 x 10 L/R))1
((100 x 6) + (#1 x 10 L/R))3

* Notes:

- I need to seriously work on that snatch push press -- pathetic at the moment.

2017JUN25 (VOLT D3A.W5)

Front Squat:
20 x (6)2
43 x 6
63 x 4
83 x (2)10 @ 50%
103 x 1
103 x 2

18" Block Clean + Power Jerk:
20 x bar work
48 x (1+1)3
68 x (1+1)2
88 x (1+1)2
108 x (1+1)2
128 x (1+1)2
138 x (1+1)1
128 x (1+1)8

138kg 18" Block Clean + Power Jerk

* Notes:

- Not a bad day.  I was a little apprehensive with the 138kg but kept my shit together to make the lift. At the moment, the recovery is becoming the biggest weakness, which is rather surprising because it's always been the jerk.  Instead, the jerk was relatively easy.  I've gotta get my weak legs much much stronger.

2017JUN24 (REST)

Rest:

- Today was an unplanned day of rest.  I started warming up in preparation for my training session, but my daughter awoke with an unexpected case of a urinary track infection.  Needless to say, training was put on pause to take care of the little one.  I'll get back to the platform tomorrow.

2017JUN23 (VOLT D2B.W5)

2.25" Deficit Snatch Deadlift:
20 x bar work
50 x (3)3
90 x (3)2
110 x (3)2
130 x 3
150 x (3)3 = 163 * dmax
130 x 4

150kg x 3 2.25" Deficit Snatch Deadlift

Belt Squat + Pull Up:
((50 x 6) + (bw + Purple (d.o.) x 3))2
((75 x 6) + (bw + Purple (d.o.) x 3))2
((100 x 6) + (bw  + Purple (d.o.) x 3))3

Standing Barbell Overhead Tricep Extension + Captains of Crush:
((5 x 20) + (T x 25 L/R))1
((10 x 10) + (T x 25 L/R + #1 x 5 L/R))1
((15 x 10) + (T x 25 L/R + #1 x 5 L/R))1
((20 x 10) + (#1 x 5 L/R))1
((25 x 10) + (#1 x 10 L/R))1

* Notes:

- The deficit snatch deadlifts were a fucking monster.  I tried to pull from 4.5"; however, the height causes my arms and legs to grind against one another, so I had to cut the deficit height in half.  It worked out well.

2017JUN22 (REST)

Rest:

- A day off to gather myself.

2017JUN21 (VOLT D2A.W5)

Front Squat:
20 x (6)2
42 x (6)2
62 x 6
82 x 5
102 x 4
122 x 3
142 x 2
162 x 1 = 166 * dmax
170 x M

162kg Front Squat

Clean + Front Squat + Power Jerk:
20 x bar work
49 x (1+1+1)1
69 x (1+1+1)10 @ 50%
89 x (1+1+1)1

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

* Notes:

- Zero legs today.  The front squats was a complete abortion.

2017JUN20 (VOLT D1B.W5)

4.5" Deficit Clean Pull + Tricep Cable Pushdown:
((60 x 3) + (10 x 10))3
((100 x 3) + (15 x 10))2
((130 x 3) + (20 x 10))1
((150 x 3) + (25 x 10))1
((160 x 3) + (30 x 10))3
((140 x 2) + (30 x 10))3

160kg x 3 4.5" Deficit Clean Pull

30" Clean Recovery + Power Jerk + Pull Up:
((60 x (1+1)3 + (bw x 3))1
((70 x (1+1)3 + (bw + Purple x 3))1
((80 x (1+1)3 + (bw + Purple x 3))1
((100 x (1+1)1 + (bw + Purple x 3))1
((110 x (1+1)1 + (bw + Purple x 3))1
((122.5 x (1+1)1 + (bw + Purple x 3))1
((132.5 x (1+1)1 + (bw + Purple x 3))1
((112.5 x (1+1)3 + (bw + Purple x 3))1

132.5kg 30" Clean Recovery + Power Jerk

Standing Calf Raise + Captains of Crush:
((70 x 10) + (T x 20))1
((110 x 10) + (T x 20))1
((140 x 10) + (T x 20))1
((160 x 10) + (T x 20))1
((140 x 10) + (T x 20))1

* Notes:

- A long, hot and sweaty workout today, with an additional 2.5kg on the clean recovery to power jerk.  Also, the deficit clean pulls went fairly well, topping off at 160kg for three triples.

2017JUN19 (VOLT D1A.W5)

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

Snatch:
20 x bar work
48 x (3)2
68 x (2)2
88 x (1)2
108 x (1)2
108 x M
108 x (1)4
108 x M
108 x (1)4
118 x M
118 x 1 = 123 * dmax

118kg Snatch

Kettlebell Swing:
32 x (20)3

Captains of Crush:
T x (20)5

* Notes:

- A little bit of a rough start with the snatches but everything worked out well in the end.  Finished off the day with 118kg -- not bad.

2017JUN18 (REST)

Rest:

- Taking a day to recover from the blazing hot seminar and to enjoy Father's Day.

2017JUN17 (ACTIVE REST)

Active Rest:

143kg x 3 Clean Pull

- Attended a weightlifting seminar hosted by Steven D. Holt Strength and Conditioning in Cincinnati, Ohio.  The guess coach was none other than Coach Vladimir Safonov from the Russian Weightlifting Federation.

2017JUN16 (VOLT D4B.W4)

4.5" Deficit Clean High Pull:
20 x bar work
51 x (3)2
71 x 3
91 x 3
111 x (2)5

111kg x 2 4.5" Deficit Clean High Pull

5c Neg Front Squat + (AK) Hang Clean:
20 x (1+1)3
40 x (1+1)2
60 x (1+1)2
80 x (1+1)10 @ 60%
100 x (1+1)1

Pull Up + Kettlebell Press:
((bw x 2) + (12x2 x 6))1
((bw + 10 x 2) + (16x2 x 6))1
((bw + 20 x 2) + (20x2 x 6))1
((bw + 30 x 2) + (24x2 x 6))1
((bw + 32.5 x 2) + (24x2 x 6))1

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

Captains of Crush:
T x (20)5 L/R

* Notes:

- It wasn't quite as hot today in the garage, so I pushed and added in the calf raises and the grip work. Overall, a nice way to cap out the final day/week of training.

2017JUN16 (VOLT D4A.W4)

Back Squat:
20 x (6)2
75 x (6)2
115 x (6)2
145 x 6
165 x (6)2 = 194 * dmax
145 x (2)2

165kg x 6 Back Squat

Snatch:
20 x bar work
54 x (2)2
74 x (1)10 @ 60%
94 x 1

Reverse Hyper (Roller) + Hanging Leg Raise:
((165 x 20) + (bw x 20))1
((180 x 20) + (bw x 20))1
((194 x 20) + (bw x 20))1

* Notes:

- Someone please turn off the heat!  Zero legs today and I decided to cut my prescribed/planned three sets of back squats at 165kg to two due to the heat and being a complete pussy.

2017JUN14 (VOLT D3B.W4)

4.5" Deficit Clean Pull:
70 x (3)5
100 x (3)2
120 x (3)2
140 x 3
160 x (2)3
170 x 1
180 x 1 = 185 * dmax
160 x 2

130kg 30" Clean Recovery + Push Jerk

30" Clean Recovery + Power Jerk + Pull Up:
((50 x (1+1)3 + (bw x 3))2
((70 x (1+1)3 + (bw x 3))1
((90 x (1+1)3 + (bw x 3))1
((110 x (1+1)3 + (bw x 3))1
((120 x (1+1)2 + (bw x 3))1
((130 x (1+1)1 + (bw x 3))1

* Notes:

- The weather is blazing hot and humid, so I'm trying my best to get in and out of the garage as fast as possible to avoid heat related exhaustion.  The deficit clean pulls went well and I was rather surprised by the clean recovery complex because of the bomb-out from yesterday's clean and jerk workout.

2017JUN13 (VOLT D3A.W4)

Front Squat:
20 x bar work
65 x 6
85 x 4
105 x (2)10 @ 60%
125 x 2

Clean + Power Jerk:
20 x bar work
50 x (1+1)3
70 x (1+1)1
90 x (1+1)1
110 x (1+1)1
130 x (1+M)1
140 x (M)4

110kg Clean + Power Jerk

* Notes:

- A complete catastrophic shit storm today on the platform.  The pull with the cleans is so damn easy, but sticking the reception was a major pain in the ass because I was sweating up a storm.  It was so humid in the garage that it was near impossible to stabilize and stand with any appreciable amout of weight.  At least that's my excuse.

2017JUN12 (VOLT D2B.W4)

Snatch High Pull:
20 x bar work
54 x (3)3
74 x 2
94 x (2)10 @ 60%
114 x 2

114kg x 2 Snatch High Pull

Back Squat:
20 x 6
73 x 6
93 x 4
113 x (2)10 @ 60%
133 x 2

Push Press:
20 x bar work
42 x 4
62 x (2)10 @ 60%
82 x 2

* Notes:

- Another garbage workout.

2017JUN11 (VOLT D2A.W4)

Front Squat:
20 x (6)2
45 x 6
65 x 6
85 x 5
105 x 5
125 x 5
145 x 1
165 x 2 = 174 * dmax
165 x 1
145 x (1)3

165kg x 2 Front Squat

Clean + Power Jerk:
20 x bar work
53 x (1+1)3
83 x (1+1)10 @ 60%
113 x (1+1)1

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

* Notes:

- My legs are shit.  This double should have been a triple.  Complete garbage.

2017JUN09 (VOLT D1B.W4)

Snatch Pull:
20 x bar work
50 x (3)3
70 x (2)2
90 x 2
110 x 2
130 x (2)3
135 x 2
140 x 2
145 x 2
150 x 2
153 x 1
130 x 1

153kg Snatch Pull

Press + Pull Up:
((20 x 10) + (bw x 10))1
((50 x 3) + (bw + Purple x 3))1
((60 x 3) + (bw + Purple x 3))1
((65 x 3) + (bw + Purple x 3))1
((67.5 x 2) + (bw + Purple x 3))1
((70 x 1) + (bw + Purple x 3))1

Belt Squat + Tricep Cable Pushdown:
((50 x 10) + (12 x 10))1
((75 x 10) + (20 x 10))1
((100 x 10) + (28 x 10))1
((110 x 6) + (32 x 10))1
((120 x 6) + (37 x 10))1

* Notes:

-  The belt squats were a little challenging today, but I managed to grind out 6 reps with a 120kg.  I seriously need to invest more time/resources into developing my shoulders because my press is complete garbage.

2017JUN08 (VOLT D1A.W4)

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

Snatch:
20 x bar work
50 x (2)3
80 x (1)2
110 x 1
120 x M
110 x 1
110 x M
110 x (1)8
120 x M
120 x 1 = 123 * dmax

120kg Snatch

Seated Box Jump:
36" x (3)2

* Notes:

- A little bit of a rough start but finished out well with ten singles at 110kg and a final snatch of 120kg.

2017JUN07 (VOLT D4B.W3) * DELOAD

Clean Pull:
20 x bar work
60 x (2)2
90 x (2)2
120 x (2)2
150 x (2)3

150kg x 2 Clean Pull

Push Press + Pull Up:
((20 x 6) + (bw x 6))1
((40 x 3) + (bw x 6))1
((60 x 2) + (bw x 6))1
((80 x 1) + (bw x 6))1
((100 x 1) + (bw x 6))1

* Notes:

- No gas today, so I cut the workout short.  I'll get back on the horse tomorrow.

2017JUN06 (VOLT D4A.W3) * DELOAD

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:
20 x bar work
40 x (2)2
49 x (2)2
59 x (2)10 @ 50%
79 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:

- Back squats felt like a metric-ton.  Recovery isn't going as well as I had hoped.

2017JUN05 (VOLT D3B.W3) * DELOAD

Clean Deadlift + Clean Pull:
20 x bar work
70 x (2+1)3
110 x (2+1)3
140 x (2+1)3

Clean Pull:
160 x (1)3

160kg Clean Pull

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

Press + Pull Up:
((20 x 3) + (bw x 3))1
((30 x 3) + (bw x 3))1
((40 x 3) + (bw x 3))1
((50 x 3) + (bw x 3))1
((60 x 3) + (bw x 3))1
((65 x 2) + (bw x 3))1
((70 x 1) + (bw x 3))1

* Notes:

- Continuing the "deload" week with some relatively light clean deadlift + clean pull complex, along with a few singles at 160kg.

2017JUN04 (REST)

Rest:

- Taking a day off from the platform and squat rack to rest.  After last night's carbnite, I feel like complete hell, and opted to rest and push fluids to help with all the bloating.

2017JUN03 (VOLT D3A.W3) * DELOAD

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

18" Block Clean + Power Jerk:
20 x bar work
45 x (1+1)4
65 x (1+1)2
85 x (1+1)2
105 x (1+1)2
125 x (1+1)6
135 x M
135 x (1+1)1

135kg 18" Block Clean + Power Jerk

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

* Notes:

- Feeling a little sluggish today and my jerks weren't nearly as "powerful" as I would have like.  Instead, most of the jerks from today were complete shit.

2017JUN02 (VOLT D2B.W3) * DELOAD

Snatch Deadlift + Snatch Pull:

20 x bar work
50 x (2+1)3
70 x (2+1)2
90 x (2+1)2
110 x (2+1)2
120 x (2+1)2
130 x (2+1)2

130kg x 2 Snatch Deadlift + 1 Snatch Pull

Kettlebell Press + Pull Up:
((12x2 x 10) + (bw x 3))1
((16x2 x 10) + (bw + Purple x 3))1
((20x2 x 10) + (bw + Purple x 4))1
((24x2 x 10) + (bw + Purple x 4))1

* Notes:

- Seriously trying to "deload" and take it easy while I nurse my wrist back to health.

2017JUN01 (VOLT D2A.W3) * DELOAD

Front Squat:
20 x (6)3
42 x (6)2
62 x 5
82 x 5
102 x 4
122 x 4
142 x 3
162 x 3 = 176 * dmax
142 x (1)3

162kg x 3 Front Squat

Power Clean + Push Jerk:
20 x bar work
51 x (1+1)3
71 x (1+1)10 @ 50%
81 x (1+1)1

Reverse Hyper (Roller) + Hanging Leg Raise:
((162 x 30) + (bw x 30))1
((169 x 25) + (bw x 25))1
((176 x 20) + (bw x 20))1

* Notes:

- Nothing spectacular to report other than the fact that I somehow managed to squeeze out a triple front squat at 162kg.  Not sure how I did it, because I was hoping to just nail three singles and call it a day due to the "deload" week.