2017JUL31 (BUL D1.W2)

Front Squat:
20 x (3)3
42 x (3)2
62 x (2)2
82 x (1)10 (10:10:10) @ 50%
90 x 1 (1:11:11) @ 55%
98.5 x 1 (1:12:12) @ 60%

12" Block Clean + Power Jerk:
20 x bar work
40 x (1+2)2
60 x (1+1)4
80 x (1+1)2
100 x (1+1)2 (4:16:16)
120 x (1+1)2 (4:20:20)
130 x (1+1)1 (2:22:22)
140 x (1+1)1 (2:24:24)
142.5 x (M)3
122.5 x (1+1)4 (8:32:32)

140kg 12" Block Clean + Power Jerk

Snatch Balance + Pull Up:
((20 x 2) + (bw x 2))2
((50 x 2) + (bw x 2))10
((70 x 1) + (bw x 1))1
((90 x 1) + (bw x 1))1

* Notes:

- Success; albeit, ugly success at 140kg, but it still counts.

2017JUL30 (REST)

Rest:

- Taking a day off because I feel like hell.  My CNS is fried.

2017JUL29 (BUL D5.W1)

Front Squat:
20 x (3)3
50 x (3)2
70 x 3
90 x 3
110 x 3 (3:3:145)
130 x 3 (3:6:148)
150 x 1 (1:7:149)
160 x 1 (1:8:150) = 164 * dmax
165 x M
145 x (1)3 (3:11:153)

160kg Front Squat

12" Block Snatch Pull (no hook):
50 x (3)2
70 x 3
90 x 3 (3:14:156)
110 x 2 (2:16:158)
120 x 2 (2:18:160)
125 x 2 (2:20:162)
127.5 x 2 (2:22:164)
130 x 2 (2:24:166)
135 x 2 (2:26:168)
140 x 1 (1:27:169)
142.5 x 1 (1:28:170) = 146 * dmax
122.5 x (2)3 (6:34:176)

Banded Tricep Pushdown + Captains of Crush:
((Green3 x 10) + (#1.5 (thick) + 5kg x 10s))1
((Green3 x 20) + (#1.5 (thick) + 5kg x 10s))3

* Notes:

- Trying to pull without a hookgrip is humbling.

2017JUL28 (BUL D4.W1)

Front Squat:
20 x (3)3
59.5 x (3)2
79.5 x (2)10 (20:20:120) @ 50%
87.5 x 2 (2:22:122) @ 55%
95.5 x 2 (2:24:124) @ 60%

Snatch:
20 x bar work
40 x (1)5
50 x (1)2
60 x (1)2
70 x (1)2 (2:26:126)
80 x (1)2 (2:28:128)
90 x 1 (1:29:129)
100 x M
100 x 1 (1:30:130) = 103 * dmax
105 x (M)2
85 x 1 (1:31:131)
87.5 x 1 (1:32:132)
90 x 1 (1:33:133)
92.5 x (1:34:134)
95 x (1:35:135)
97.5 x M
97.5 x 1 (1:36:136)
100 x 1 (1:37:137) = 103 * dmax
102.5 x (M)2
82.5 x 1 (1:38:138)
85 x 1 (1:39:139)
87.5 x 1 (1:40:140)
90 x 1 (1:41:141)
92.5 x M
92.5 x 1 (1:42:142)

100kg Snatch

Behind Neck Clean Press + Pull Up:
((20 x 3) + (bw x 2))2
((50 x 2) + (bw x 2))10

* Notes:

- Horrible lifting today.  100kg felt like a metric ton, and the heat and humidity in the garage was unbearable.  I want summer to end.

2017JUL27 (BUL D3.W1)

Paused Front Squat:
20 x (3)3
50 x (3)2
70 x 3
90 x 3
110 x 2 (2:2:54)
130 x 1 (1:3:55)
150 x 1 (1:4:56)
155 x 1 (1:5:57) = 159 * dmax
135 x (1)3 (3:8:60)

155kg Paused Front Squat

4.5" Deficit Clean Deadlift (no hook) + Clean Pull (no feet):
90 x (1+1)2
110 x (1+1)1 (2:10:62)
130 x (1+1)1 (2:12:64)
150 x (1+1)1 (2:14:66)
155 x (1+1)1 (2:16:68)
160 x (1+1)1 (2:18:70)
140 x (1+1)3 (6:24:76)

Clean (no feet) + Push Jerk:
20 x bar work
62 x (1+1)2
82 x (1+1)10 (20:44:96) @ 50%
90 x (1+1)1 (2:46:98) @ 55%
98.5 x (1+1)1 (2:48:100) @ 60%

Reverse Hyper (Roller) + Plank:
((155 x 20) + (bw x 25s))3

* Notes:

- Nearly died today with 150kg paused front squat while returning the bar to the rack.  My right side was too low and I thought the bar had been racked properly; instead, I missed the rack and nearly ripped my fucking shoulder/wrist/arm/elbow and the right side of my asshole out.

2017JUL26 (BUL D2.W1)

Front Squat (Bottom Bounce):
20 x (3)3
59.5 x (3)2
79.5 x (2)10 (20:20:68) @ 50%
87.5 x 2 (2:22:70) @ 55%
95.5 x 2 (2:24:72) @ 60%

12" Block Power Clean + Power Jerk:
20 x bar work
50 x (1+1)3
70 x (1+1)2
90 x (1+1)2 (4:28:76)
110 x (1+1)2 (4:32:80)
130 x (1+1)1 (2:34:82)
135 x (1+1)1 (2:36:84) = 139 * dmax
137.5 x M
137.5 x (1+M)2 (2:38:86)
115 x (1+1)1 (2:40:88)
117.5 x (1+1)1 (2:42:90)
120 x (1+1)1 (2:44:92)
122.5 x (1+1)1 (2:46:94)
125 x (1+1)1 (2:48:96)
127.5 x (1+1)1 (2:50:98)
130 x (1+1)1 (2:52:100)

135kg 12" Block Power Clean + Power Jerk

Tricep Cable Pushdown + Captains of Crush:
((10 x 10) + (#1 x 20))1
((15 x 10) + (#1 x 15))1
((20 x 10) + (#1 x 10))1
((25 x 10) + (#1 x 5))1
((30 x 10) + (#1 x 10))2

* Notes:

- I haven't done power cleans in ages.  They felt a little wonky at first but the second wave back up went extremely well.  The weeks of doing pulls has definitely made a difference.  Now to push my numbers up.

2017JUL25 (BUL D1.W1)

Front Squat:
20 x (3)3
50 x (3)2
70 x 3
90 x 3
110 x 3 (3:3:3)
130 x 3 (3:6:6)
140 x 2 (2:8:8)
150 x 1 (1:9:9)
155 x 1 (1:10:10) = 159 * dmax
135 x (2)3 (6:16:16)

155kg Front Squat

2.25" Deficit Snatch Pull (no hook/no feet):
50 x (3)2
70 x 3
100 x 3 (3:19:19)
120 x 3 (3:22:22)
130 x 2 (2:24:24)
135 x 1 (1:25:25) = 139 * dmax
115 x (2)3 (6:36:36)

24" Block Snatch:
50 x 3
60 x 2
67.5 x (1)10 (10:46:46) @ 50%
74 x 1 (1:47:47) @ 55%
81 x 1 (1:48:48) @ 60%

Reverse Hyper (Roller) + Piked Wall Crunch:
((155 x 20) + (bw x 20))3

* Notes:

- Back on the saddle and taking a stab at a Bulgarian approach, against my own good judgement.

2017JUL24 (POST CONTEST D2)

Muscle Snatch + Overhead Squat:

20 x (1+2)2

40 x (1+2)2

50 x (1+2)2

Snatch:

60 x 3

70 x 3

77.5 x 1

82.5 x 1

87.5 x 1

95 x M

95 x 1

100 x 1

105 x 1

97 x 1

102 x M

102 x 1

107 x 1

107kg Snatch

Clean Pull:

127.5 x (3)3

129.5 x 3

131.5 x 3

Paused Back Squat:

20 x 3

67.5 x 3

107.5 x 3

117.5 x 3

125 x 3

135 x 3

139 x 3

143 x 3

143kg x 3 Paused Back Squat

Reverse Hyper (Roller) + Good Morning + Plank:

((160 x 20) + (40 x 8) + (bw x 20s))1

((160 x 20) + (50 x 8) + (bw x 20s))1

((160 x 20) + (60 x 8) + (bw x 20s))1

* Notes:

- Trying to dust off the cobwebs before deciding on my next program.  Until then, I'm just focusing on moving my ass.  Nothing extremely heavy, just moving to keep the joints warm.

2017JUL23 (POST CONTEST D1)

Front Squat:
20 x (3)5
40 x (3)2
60 x 3
80 x 3
100 x 3
120 x 2
140 x 2
160 x (M)2

140kg x 2 Front Squat

* Notes:

- I figured doing some front squats would help shake off yesterday's soreness and get me back in the groove of training, instead, it just made me realize that I should have taken a day off and reevaluate my pursuit of a less physicially strenuous hobby -- maybe bowling?

2017JUL22 (SUNS OUT GUNS OUT)

Snatch:
20 x bar work
40 x (1+1)4 * muscle snatch + overhead squat
50 x (1)3
60 x (1)2
70 x (1)2
80 x 1
90 x 1
100 x 1 * Attempt 1
107 x M * Attempt 2
112 x M * Attempt 3

Clean + Power Jerk:
20 x bar work
44 x (1+1)4
53 x (1+1)3
73 x (1+1)2
85 x (1+1)2
93 x (1+1)1
110 x (1+1)1
120 x (1+1)1 * Attempt 1
127 x (1+1)1 * Attempt 2
132 x (1+1)1 * Attempt 3

* Notes:

- A shit-show at the Suns Out Guns Out with a pathetic 100kg snatch and a poor 132kg clean and power jerk, which was actually a power clean.  I can make up a million excuses for my poor performance, from the hot and humid weather to lacking a coach to help count cards, but ultimately I ate a shit-sandwich before the meet and it showed, resulting in a 232kg total -- sad.  This subpar total does provide a starting point for future meets, but that's about it.  I need to step up my game and get back to the 260kg total range.

2017JUL21 (PREP D3) * REST

Rest:

- Taking a day off before tomorrow's meet at Bluegrass Barbell.

2017JUL20 (PREP D2)

Front Squat:
20 x (3)5
40 x (3)2
60 x (3)2
80 x 3
100 x 3
120 x 2
140 x 1
160 x 1 = 164 * dmax
140 x 2

160kg Front Squat

2.25" Deficit Snatch Pull:
50 x (4)2
80 x 3
110 x 3
130 x 3

4.5" Deficit Clean Pull:
110 x 3
150 x 3

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

* Notes:

- Nothing spectacular to report other than the front squat at 160kg.  After the past couple weeks of weak-shit front squats, I thought I'd never return to successfully squatting 160kg again.  Hopefully, this is a sign for progress in the coming weeks.

2017JUL19 (PREP D1)

Back Squat to Snatch Balance:
20 x (3)3

12" Block Snatch:
20 x bar work
40 x (2)2
60 x (2)2
80 x (1)2
100 x (M)2
100 x C
80 x M
60 x (1)2
80 x 1
90 x 1
100 x (M)3
80 x M
80 x (1)2
90 x (M)2
90 x 1
95 x 1 = 98 * dmax

95kg 12" Block Snatch

Front Squat:
20 x (3)3

12" Block Clean + Power Jerk:
20 x bar work
50 x (1+1)2
80 x (1+1)2
110 x (1+1)1
120 x (1+1)1

120kg 12" Block Clean + Power Jerk

* Notes:

- The shit-storm continues.

2017JUL18 (VOLT D4B.W7) * DELOAD

Front Squat + Pull Up:
((20 x 3) + (bw x 3))2
((57 x 3) + (bw x 3))2
((77 x 2) + (bw x 2))10 @ 50%
((97 x 2) + (bw x 2))1

Clean Pull (no heel) + Hang Clean Pull (no heel):
20 x bar work
70 x (1+2)2
100 x (1+2)1
120 x (1+2)1
140 x (1+2)1
160 x (1+2)1
180 x (1+2)1 = 196 * dmax
160 x (1+2)1

180kg Clean Pull (no heel) + 2 Hang Clean Pull (no heel)

Standing Band Press + Captains of Crush:
((Green3 x 10) + (#1 + 1.25(thick) x 10s))1
((Green3 x 10) + (#1 + 1.50(thick) x 10s))1
((Pink x 10) + (#1 + 1.75(thick) x 10s))1
((Maroon x 10) + (#1 + 2.00(thick) x 10s))1
((Orange x 10) + (#1 + 2.25(thick) x 10s))1

* Notes:

- It felt great to pull from the floor again; however, it was really difficult to keep my heels down after the power position.  I need to work on that some more.

2017JUL17 (VOLT D4A.W7) * DELOAD

Front Squat:
20 x (3)4
45 x (3)2
65 x 3
85 x 3
105 x 3
125 x 2
145 x 2 = 153 * dmax
165 x (M)2

145kg x 2 Front Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((165 x 20) + (bw x 20))2

24" Block Snatch:
20 x bar work
40 x (3)3
50 x 2
60 x (1)10 @ 50%
80 x (1)4

* Notes:

- After a day like today, I'm seriously wondering why I continue on this path?

2017JUL16 (VOLT D3B.W7) * DELOAD

Front Squat + Pull Up:

((20 x 3) + (bw x 2))3

((42 x 3) + (bw x 2))3

((62 x 2) + (bw x 2))2

((82 x 2) + (bw x 2))10 @ 50%

((102 x 2) + (bw x 2))1

18" Block Clean Pull (no heel):

20 x bar work

60 x 3

100 x 3

140 x 3

180 x 3

200 x 2 = 190 * dmax

180 x (2)3

200kg x 2 18" Block Clean Pull (no heel)

Press + Captains of Crush:

((20 x 25) + (#1 x 25 L/R))1

((20 x 20) + (#1 x 15 L/R))1

((20 x 15) + (#1 x 10 L/R))1

((20 x 10) + (#1 x 5 L/R))1

((20 x 5) + (#1 x 5 L/R))1

* Notes:

- Big pulls off the blocks but it was only at 18" so it doesn't amount to shit.

2017JUL15 (VOLT D3A.W7) * DELOAD

Front Squat:
20 x bar work
42 x (3)2
62 x (2)2
82 x (1)10 @ 50%
102 x 1

18" Block Clean (no feet) + Power Jerk:
20 x bar work
50 x (1+1)4
70 x (1+1)2
90 x (1+1)2
110 x (1+1)2
130 x (M)2
130 x (1+1)1 = 134 * dmax
110 x (1+1)3

130kg 18" Block Clean + Power Jerk

Seated Box Jump:
24" x 3
30" x 3
36" x 3
42" x 3

* Notes:

- My cleans are a fucking travesty.

2017JUL14 (VOLT D2B.W7) * DELOAD

Front Squat + Pull Up:
20 x bar work
((42 x 2) + (bw x 2))2
((62 x 2) + (bw x 2))2
((82 x 2) + (bw x 2))10 @ 50%
((102 x 2) + (bw x 2))1

18" Block Snatch Pull (no heel):
20 x bar work
60 x 3
100 x 3
140 x 3
150 x (2)2
160 x (1)4
140 x (3)3

160kg 18" Block Snatch Pull (no heel)

Barbell Overhead Tricep Extension + Captains of Crush:
((20 x 10) + (#1 x 20))1
((20 x 10) + (#1 x 15))1
((20 x 10) + (#1 x 10))1
((20 x 10) + (#1 x 5))1

* Notes:

-  Another shitty performance today.  I was anticipating a pull at 180kg but it wasn't in the cards today.  I had a hell of a time trying to keep my heel planted on the platform once I hit the power position.

2017JUL13 (VOLT D2A.W7) * DELOAD

Front Squat:
20 x (3)3
40 x (3)2
60 x 3
80 x 3
100 x 3
120 x 2
140 x 1
160 x M
140 x 1
160 x 1 = 164 * dmax
170 x M

160kg Front Squat

24" Block Clean:
40 x (2)2
70 x (1)2
90 x (1)2
110 x (1)2
130 x C

* Notes:

- Today was a complete shit-show.  I had about 2 hours of sleep and moving myself, let alone any other weight, was a monumental task.

2017JUL12 (REST) * DELOAD

Rest:

- What better thing to do during a "deload" week, than take a day off from the platform to rest and recover using my new Normatec recovery system?

2017JUL11 (VOLT D1B.W7) * DELOAD

3" Deficit Clean Pull (no heel):
20 x bar work
70 x (3)2
120 x 2
150 x 2
170 x (1)3 = 175 * dmax
150 x (2)3

170kg 3" Deficit Clean Pull (no heel)

Press + Pull Up:
((20 x 6) + (bw x 3))2
((40 x 3) + (bw + Purple x 3))1
((50 x 3) + (bw + Purple x 3))1
((60 x 3) + (bw + Purple x 3))1
((70 x 2) + (bw + Purple x 3))1
((80 x M) + (bw + Purple x 3))1
((60 x 3) + (bw x 3))3

Band Tricep Extension + Captains of Crush:
((Green2 x 10) + (#1 + .5kgx2 x 10s hold))3
((Green3 x 10) + (T x 25 L/R))3

Band Tricep Pushdown + Captains of Crush:
((Green3 x 10) + (#1 x 5 L/R))3

* Notes:

- Pulls are getting easier and I hope that transfers to an easier snatch and clean.

2017JUL10 (VOLT D1A.W7) * DELOAD

Back Squat to Snatch Balance:
20 x (1)6
49 x (3)2
69 x (2)2
89 x (1)10 @ 50%
109 x 1

18" Block Snatch:
20 x bar work
50 x (3)3
70 x (2)2
90 x 2
110 x (M)2
90 x 1
110 x 1
120 x M/C
100 x M
100 x (1)10
110 x 1 = 113 * dmax

110kg 18" Block Snatch

Seated Box Jump:
24" x 3
30" x 3
36" x 3
42" x 3

* Notes:

- Rough start but ended content with ten singles at 100kg and a final lift at 110kg, which felt solid.  Time to rest.

2017JUL09 (VOLT D4B.W6)

Paused Front Squat + Front Squat:
20 x (1+1)3
50 x (1+1)2
70 x (1+1)2
90 x (1+1)1
110 x (1+1)1
130 x (1+1)1
150 x (1+1)
160 x M

150kg Paused Front Squat + Front Squat

4.5" Deficit Clean Pull (no heel):
50 x (3)2
100 x 3
140 x 3
160 x 2
182.5 x M
182.5 x 1 = 187 * dmax
162.5 x (2)4

182.5kg 4.5" Deficit Clean Pull (no heel)

Captains of Crush:
#1 x (10 L/R)5
T x 25 L/R
T x 15 L/R
T x 10 L/R

2017JUL08 (REST)

Rest:

- Taking a day off to attend a birthday party and thoroughly enjoy CarbNite.

2017JUL07 (VOLT D4A.W6)

Paused Back Squat + Back Squat:
20 x bar work
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1
110 x (1+1)1
130 x (1+1)1
150 x (1+1)1
170 x 1 * no pause = 174 * dmax
152 x (2)4

172kg Back Squat

Snatch (no feet/heel):
20 x bar work
44 x (3)3
54 x (2)2
64 x (2)10 @ 55%
84 x 1/M
84 x 2

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

* Notes:

- The shit-show continues.  I was back squatting 160kg for sets of 6 without issues a few ago.  Today, I'm nearly shitting my silkies to stand up 172kg.  Pathetic!

2017JUL06 (VOLT D3B.W6)

2.25" Deficit Snatch Pull (w/o heel):
50 x (3)4
70 x (3)2
90 x 3
110 x 3
130 x 3
140 x 3
150 x 2
160 x 1 = 163 * dmax
140 x (2)4

160kg 2.25" Deficit Snatch Pull (w/o heel)

Paused Front Squat + Front Squat + Pull Up:
20 x (1+1)6
45 x (1+1)2
65 x (1+1)1
(85 x (1+1)1  + bw x 2)10
(105 x (1+1)1 + bw x 2)1

* Notes:

- Still feeling a little gummy and slow from the vacation, traveling, and generally being a complete pussy.

2017JUL05 (REST)

Rest:

- Traveling back to Kentucky after a great 4th of July weekend.

2017JUL04 (VOLT D3A.W6)

Paused Back Squat + Back Squat:
20 x (1+1)4
50 x (1+2)2
70 x (1+2)2
90 x (1+2)1
110 x (1+2)1
130 x (1+2)1
150 x (1+2)1
170 x 2 * no pause = 180 * dmax
150 x (2)4

170kg x 2 Back Squat

* Notes:

- Physically crushed.  I spent a lot of time riding in a John boat yesterday and sitting in the bleachers watching tractor pulls the day before.  It has all caught up to me, because my lower back is destroyed and I'm tired as hell from all the sun exposure.  Yes, I'm a giant pussy!

2017JUL03 (VOLT D2B.W6)

6" Block Clean Deadlift:
20 x bar work
50 x (3)3
100 x (3)3
120 x 3
140 x 3
160 x 3
180 x 3 = 196 * dmax
160 x (2)4

180kg x 3 6" Block Clean Deadlift

Press:
20 x bar work
50 x 5
60 x (2)10
70 x 2

Barbell Overhead Tricep Extension + Captains of Crush:
((20 x 10) + ((#1 x 15))1
((20 x 10) + ((#1 x 10))1
((20 x 10) + ((#1 x 5))1
((20 x 10) + ((#1 x 5))1
((20 x 10) + ((#1 x 10))1

Barbell Curl + Captains of Crush:
((20 x 10) + (T x 25))1
((20 x 10) + (T x 15))2

* Notes:

- Clean deadlifts went fairly well today, better than the front squat mess from yesterday.  Traveling does take a toll.

2017JUL02 (VOLT D2A.W6)

Paused Front Squat + Front Squat:
20 x (1+1)6
50 x (1+1)2
70 x (1+1)2
90 x (1+1)1
110 x (1+1)1
130 x (1+1)1
150 x 1 * no pause = 154 * dmax
130 x (1+1)4

150kg Front Squat

6" Block Clean + Power Jerk:
20 x bar work
42.5 x (1+1)2
62.5 x (1+1)1
82.5 x (1+1)10 @ 55%
102.5 x (1+1)1

Good Morning:
20 x (10)3

* Notes:

- I'm getting weaker by the day.  What happened to the 164kg front squat for a triple?

2017JUL01 (REST)

Rest:

- Travel day to Illinois to visit family and friends for the 4th of July weekend.