2017SEP30 (BUL D5B.W10)

Paused Front Squat:
20 x (3)3
40 x 4
60 x 3
80 x 2
100 x 1 (1:1:144)
90 x 2
110 x 1 (1:2:145)
100 x 2 (2:4:147)
120 x 1 (1:5:148)
110 x 2 (2:7:150)
130 x 1 (1:8:151)
120 x 2 (2:10:153)
140 x 1 (1:11:154)

140kg Paused Front Squat

Power Snatch:
20 x bar work
50 x (2)2
70 x 2 (2:13:156)
90 x (1)2 (2:15:158)
100 x (1)2 (2:17:160)

100kg Power Snatch

* Notes:

- A very quick and light day, because it's my birthday and I need to find myself in front of a plate of Belgium waffles.

2017SEP29 (BUL D5A.W10)

Paused Front Squat:
20 x (3)4
60 x 4
80 x 3
100 x 2 (2:2:127)
120 x 1 (1:3:128)
80 x 4
100 x 3 (3:6:131)
120 x 2 (2:8:133)
140 x 1 (1:9:134)
100 x 4 (4:13:138)
120 x 3 (3:16:141)
140 x 2 (2:18:143) * no pause
160 x 1 M

140kg x 2 Front Squat

* Notes:

- Simple (yet) weak ass paused front squat workout, where the final set at 160kg was a complete bomb out, and the preceeding 140kg double had zero fucking pause to it.

2017SEP28 (BUL D4.W10)

Paused Front Squat:
20 x (3)3
60 x (4)2
100 x (2)5 (10:10:101)

12" Block (no feet) Power Clean + Power Jerk:
20 x (1+1)5
50 x (2+2)3
70 x (2+2)2
90 x (2+2)2 (8:18:109)
110 x (1+1)1 (2:20:111)
90 x (2+2)2 (8:28:119)
110 x (2+2)1 (4:32:123)
130 x M
130 x (1+1)1 (2:34:125) * dmax

130kg 12" Block Power Clean (no feet) + Power Jerk

* Notes:

- Sporadic lifting today due to having a friend come over to lift in the garage with me.  My pace and rhythm was completely off, but I needed a de-load-ish kinda day and this was perfect enough to hit my minimum of 130kg.

2017SEP27 (BUL D3.W10)

Front Squat:
20 x (3)3
50 x (3)2
90 x (2)2
130 x 1 (1:1:66) * dmax 1
70 x 3
110 x 2 (2:3:68)
150 x 1 (1:4:69) * dmax 2
90 x 3
130 x 2 (2:6:71)
170 x M
90 x 3
110 x 2 (2:8:73)
130 x 1 (1:9:74)
100 x 3 (3:12:77)
120 x 2 (2:14:79)
140 x 1 (1:15:80)
110 x 3 (3:18:83)
130 x 2 (2:20:85)
150 x 1 (1:21:86)
120 x 3 (3:24:89)
140 x 2 (2:26:91)
163 x M

150kg Front Squat

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

* Notes:

- Stuck!  Progress with the front squat has stalled.  Piss!

2017SEP26 (BUL D2.W10)

Paused Front Squat:
20 x (3)2
60 x (4)2
100 x (2)5 (10:10:46)

Snatch:
20 x bar work
40 x (3)2
50 x (2)2
60 x (1)2
70 x (1)2
80 x (1)2 (2:12:48)
90 x (1)2 (2:14:50)
100 x (1)2 (2:16:52)
110 x M
110 x (1)2 (2:18:54) * dmax 1
120 x (M)2
102.5 x 1 (1:19:55)
112.5 x 1 (1:20:56)
115 x 1 (1:21:57)
117.5 x 1 (1:22:58) * dmax 2
120 x (M)2
106 x 1 (1:23:59)
114 x (M)2
114 x C

117.5kg Snatch

Power Snatch:
975. x 1 (1:24:60)
100 x 1 (1:25:61)
97.5 x 1 (1:26:62)
103 x 1 (1:27:63)
101 x 1 (1:28:64)
107 x M
107 x 1 (1:29:65)
111 x (C)2

* Notes:

- More work needs to be done to fix all these damn missed lifts, starting with my brain-housing-group.

2017SEP25 (BUL D1.W10)

Paused Front Squat:
20 x (3)3
60 x (4)2
80 x (3)2
100 x 2 (2:2:2)
115 x 1 (1:3:3)
107.5 x 2 (2:5:5)
122.5 x 1 (1:6:6)
115 x 2 (2:8:8)
130 x 1 (1:9:9)
122.5 x 2 (2:11:11)
137.5 x 1 (1:12:12)

137.5kg Paused Front Squat

18" Block Power Clean + Jerk:
20 x bar work
40 x (1+1)3 * sqt jerk
60 x (1+1)2 * sqt jerk
70 x (1+1)1 * sqt jerk
50 x (1+1)3 * sqt jerk
80 x (1+1)2 (4:16:16) * sqt jerk
100 x (1+1)1 (2:18:18) * psh jerk
90 x (1+1)2 (4:22:22) * psh jerk
110 x (1+M)1 (1:23:23)
110 x (1+1)1 (2:25:25) * pwr jerk
100 x (1+1)2 (4:29:29) * pwr jerk
120 x C
120 x (1+M)1 (1:30:30)
120 x (1+1)1 (2:32:32) * pwr jerk
110 x (1+1)2 (4:36:36) * pwr jerk
130 x (C)3
120 x (C)3

120kg 18" Block Power Clean (no feet) + Power Jerk

* Notes:

- Today was a fucking train wreck.

2017SEP24 (BUL D5B.W9)

Front Squat:
20 x 5
57 x (4)2
77 x (3)2
97 x 2 (2:2:174)
107 x 1 (1:3:175) * dmax 1
102 x 2 (2:5:177)
112 x 1 (1:6:178) * dmax 2
107 x 2 (2:8:180)
117 x 1 (1:9:181) * dmax 3
112 x 2 (2:11:183)
122 x 1 (1:12:184) * dmax 4
117 x 2 (2:14:186)
127 x 1 (1:15:187) * dmax 5
122 x 2 (2:17:189)
132 x 1 (1:18:190) * dmax 6
127 x 2 (2:20:192)
137 x 1 (1:21:193) * dmax 7
132 x 2 (2:23:195)
142 x 1 (1:24:196) * dmax 8
137 x 2 (2:26:198)
147 x 1 (1:27:199) * dmax 9
142 x 2 (2:29:201)
152 x 1 (1:30:202) * dmax 10
147 x 2 (2:32:204)
157 x 1 (1:33:205) * dmax 11

157kg Front Squat

* Notes:

- Very sore low back/hip so making it past 150kg was a cause for celebration.

2017SEP23 (BUL D5A.W9)

Paused Front Squat + Bounce Front Squat + Front Squat:
20 x (1+1+1)5
60 x (1+1+1)2
80 x (1+1+1)2
100 x (1+1+1)1 (3:3:163)
120 x (1+1+1)1 (3:6:166)
110 x (1+1+1)1 (3:9:169)
130 x (0+0+2)1 (2:11:171)
150 x (0+0+1)1 (1:12:172)
157.5 x C * dizzy

150kg Front Squat

* Notes:

- Nothing exceptional about today's workout -- just a few squats to keep the legs in the game.  I was getting a little dizzy towards the heavier sets, with a major case of the dizzies at 157.5kg.  I think the humid weather is definitely starting to take it's toll.

2017SEP22 (BUL D4B.W9)

Paused Front Squat + Front Squat:
20 x (1+1)4
60 x (1+1)2
80 x (1+1)2
100 x (1+1)3 (6:6:135)
120x  (1+1)2 (4:10:139)
140 x (1+1)1 (2:12:141)

18" Block Clean Grip Snatch:
20 x bar work
40 x (2)5
50 x (2)3
60 x 2 (2:14:143)
70 x 1 (1:15:144) * dmax 1
60 x 1 (1:16:145)
70 x 1 (1:17:146)
80 x 1 (1:18:147) * dmax 2
70 x 1 (1:19:148)
80 x 1 (1:20:149)
90 x (M)2
70 x 1 (1:21:150)
81 x M
81 x 1 (1:22:151)
88 x 1 (1:23:152) * dmax 3
89 x (M)2
80 x M
80 x 1 (1:24:153)
89 x (M)2
80 x 1 (1:25:154)
83 x 1 (1:26:155)
86 x 1 (1:27:156)
89 x (M)2
91 x (C)2
91 x (M)2
91 x C
80 x 1 (1:28:157)
85 x (M)2
80 x 1 (1:29:158)
85 x 1 (1:30:159)
90 x (M)4
90 x 1 (1:31:160) * dmax 4

90kg 18" Block Clean Grip Snatch

* Notes:

- So pathetic today, I'm speechless.

2017SEP21 (BUL D4A.W9)

Paused Front Squat + Bounce Front Squat + Front Squat:
20 x (1+1+1)4
60 x (1+1+1)2
80 x (1+1+1)2
100 x (1+1+1)1 (3:3:117)
120 x (1+1+1)1 (3:6:120)
110 x (1+1+1)1 (3:9:123)
130 x (1+1+1)1 (3:12:126)
120 x (1+1+1)1 (3:15:129)

130kg Paused Front Squat + Bounce Front Squat + Front Squat

* Notes:

- Active rest day.  My shoulders are on fire and I feel like I've been run over by a train.  So no classic lifts today, just some front squats to keep the legs limber.

2017SEP20 (BUL D3.W9)

Paused Front Squat + Bounce Front Squat + Front Squat:
20 x (1+1+1)3
57 x (1+1+1)2
77 x (1+1+1)2
97 x (1+1+1)1 (3:3:74)
117 x (1+1+1)1 (3:6:77)
107 x (1+1+1)1 (3:9:80)
127 x (1+1+1)1 (3:12:83)

Power Clean + Power Jerk:
20 x bar work
50 x (1+1)3
70 x (1+1)2
80 x (1+1)1 (2:14:85) * dmax 1
70 x (1+1)3
95 x (1+1)2 (4:18:89)
107.5 x (1+1)1 (2:20:91) * dmax 2
95 x (1+1)3 (6:26:97)
120 x (1+1)2 (4:30:101)
132.5 x C
132.5 x M
132.5 x (1+1)1 (2:32:103) * dmax 3
120 x (1+1)1 (2:34:105)
122.5 x (1+1)1 (2:36:107)
125 x (1+1)1 (2:38:109)
127.5 x (1+1)1 (2:40:111)
120 x (2+1)1 (3:43:114)

132.5kg Power Clean + Power Jerk

* Notes:

- Very sluggish today, especially from the floor.  Nevertheless, I managed 132.5kg after a "Clarked" and missed attempt.  The drop set back to 120kg working up in 2.5kg increments felt significantly better and crisp.

2017SEP19 (BUL D2.W9)

Front Squat:
20 x (3)3
57 x (3)2
77 x (3)2
97 x 2 (2:2:62)
127 x 1 (1:3:63) * dmax 1
112 x 2 (2:5:65)
142 x 1 (1:6:66) * dmax 2
127 x 2 (2:8:68)
157 x 1 (1:9:69) * dmax 3
142 x 2 (2:11:71)
172 x M
157 x M

157kg Front Squat

Reverse Hyper (Strap) + Hanging Leg Raise:
((157 x 20) + (bw x 20))3

* Notes:

- Agonizing to fail at 172kg today because it was so damn close.  Soon!

2017SEP18 (BUL D1B.W9)

Paused Front Squat:
20 x (3)3
57 x (3)2
77 x (3)2
97 x 5 (5:5:25)
105 x 4 (4:9:29)
113.5 x 3 (3:12:32)
121.5 x 2 (2:14:34)
130 x 1 (1:15:35)

24" Block Snatch:
20 x bar work
40 x (3)3
50 x (3)2
60 x (2)2
75 x 1 (1:16:36)
82.5 x 1 (1:17:37)
87.5 x 1 (1:18:38)
90 x 1 (1:19:39) * dmax 1
70 x 1 (1:20:40)
85 x 1 (1:21:41)
92.5 x 1 (1:22:42)
97.5 x 1 (1:23:43)
100 x M
100 x 1 (1:24:44) * dmax 2
80 x 1 (1:25:45)
95 x 1 (1:26:46)
102.5 x 1 (1:27:47)
107.5 x 1 (1:28:48)
110 x M
110 x 1 (1:29:49) * dmax 3
90 x 1 (1:30:50)
105 x (M)2
105 x 1 (1:31:51)
112.5 x (M)3
112.5 x 1 (1:32:52) * dmax 4
117.5 x (M)2

112.5kg 24" Block Snatch

24" Block Power Snatch:
97.5 x (1)2 (2:34:54)
100 x 1 (1:35:55)
102.5 x M
102.5 x 1 (1:36:56)
104.5 x 1 (1:37:57)
106.5 x 1 (1:38:58)
108 x (M)2
108 x 1 (1:39:59)
110 x M
110 x 1 (1:40:60)

110kg 24" Block Power Snatch

* Notes:

- Bloody long workout today but made some good progress with a 112.5kg snatch, and a surprising 110kg power snatch from the ultra high 24" blocks.

2017SEP17 (BUL D1A.W9)

Paused Front Squat:
20 x (3)3
57 x (3)2
77 x (3)2
97 x 3 (3:3:3)
121.5 x 1 (1:4:4)
105 x 3 (3:7:7)
130 x 1 (1:8:8)
113.5 x 3 (3:11:11)
138 x 1 (1:12:12)
121.5 x 3 (3:15:15)
146 x 1 (1:16:16)
126 x 4 (4:20:20) * no pause

146kg Paused Front Squat

* Notes:

- Quick post meet paused front squat workout to keep the legs moving.

2017SEP16 (BGBB SUPER TOTAL)

Snatch:
20 x bar work
40 x (1)4 * muscle snatch
50 x (1)3 * muscle snatch
40 x (2)4
50 x (2)4
60 x (2)3
70 x (1)2 (2:2:202)
80 x (1)2 (2:4:204)
90 x (1)2 (2:6:206)
95 x (1)2 (2:8:208)
101 x 1 (1:9:209) * 1st Attempt
115 x 1 (1:10:210) * snatch pull
108 x 1 (1:11:211) * 2nd Attempt
120 x 1 (1:12:212) * snatch pull
113 x 1 (1:13:213) * 3rd Attempt

Power Clean + Power Jerk:
20 x bar work
50 x (1+1)4
70 x (1+1)3
80 x (1+1)3 (6:19:219)
85 x (1+1)2 (4:23:223)
90 x (1+1)1 (2:25:225)
105 x (1+1)1 (2:27:227)
115 x (1+1)1 (2:29:229)
120 x (1+1)1 (2:31:231)
140 x 1 (1:32:232) * clean pull
133 x (1+1)1 (2:34:234) * 1st Attempt
160 x 1 (1:35:235) * clean pull
140 x M * 2nd Attempt
160 x 1 (1:36:236) * clean pull
140 x M * 3rd Attempt

1st Place Masters and 1st Place Over-All

(Sinclair 267.13)

* Notes:

- Frustration and the fact of missing 140kg for what should have been a fairly routine power clean, it was agonizing to say the least.  Neverthelesss, I did manage to increase my total from 232kg to 246kg, an increase of 14kg -- not bad but it could have been much more if I hadn't blown the 140kg attempts.  Next time.

2017SEP15 (BUL D5.W8)

Paused Front Squat:
40 x 5c * walk out
20 x (3)3
97 x 5c * walk out
57 x (2)2
115 x 5c * walk out
77 x (2)2
137 x 5c * walk out
97 x 2 (2:2:181)
145 x 5c * walk out
105 x 2 (2:4:183)
153.5 x 5c * walk out
113.5 x 2 (2:6:185)
161.5 x 5c * walk out
121.5 x 2 (2:8:187)
170 x 5c * walk out
130 x 2 (2:10:189)

18" Block Snatch:
20 x bar work
50 x (1)5
60 x (1)4 (4:14:193)
70 x (1)3 (3:17:196)
80 x (1)2 (2:19:198)
90 x 1 (1:20:199)
100 x 1 (1:21:200)

100kg 18" Block Snatch

* Notes:

- A complete waste of time.  I wanted to hit my opening weights for the meet tomorrow but ended up looking and feeling like a complete pile of shit.  I didn't even advance to clean and jerks, because I was was so disgusted with myself.

2017SEP14 (BUL D4.W8)

Paused Front Squat:
20 x (3)2
57 x (2)2
77 x (2)2
97 x 2 (2:2:126)
117 x 1 (1:3:127)
107 x 2 (2:5:129)
127 x 1 (1:6:130)
117 x 2 (2:8:132)
137 x 1 (1:9:133)
127 x 2 (2:11:135)
147 x 1 (1:12:137)
137 x 2 (2:14:139)

18" Block Power Clean + Power Jerk:
20 x bar work
50 x (1+1)4
70 x (1+1)1
80 x (1+1)1 (2:16:141)
85 x (1+1)1 (2:18:143) * dmax 1
65 x (1+1)1
85 x (1+1)1 (2:20:145)
95 x (1+1)1 (2:22:147)
100 x (1+1)1 (2:24:149) * dmax 2
80 x (1+1)1 (2:26:151)
100 x (1+1)1 (2:28:153)
110 x (1+1)1 (2:30:155)
115 x (1+1)1 (2:32:157) * dmax 3
95 x (1+1)1 (2:34:159)
115 x (1+M)1 (1:35:160)
115 x (1+1)1 (2:37:162)
125 x (1+1)1 (2:39:164)
130 x (1+1)1 (2:41:166) * dmax 4
110 x (1+M)1 (1:42:167)
110 x (1+1)1 (2:44:169)
130 x (C)2
130 x (1+1)1 (2:46:171) * dmax 5
140 x (C)2
120 x (1+1)4 (8:54:179)

130kg 18" Block Power Clean + Power Jerk

* Notes:

- Not the ideal workout but lots of work done today.  It was brutal and the most challenging part was the mental game.  There was plenty of height on the 140kg pulls, but my balls weren't big enough to drop under the weight.

2017SEP13 (BUL D3.W8)

Front Squat:
20 x (3)2
57 x (2)2
77 x (2)2
107 x 1 (1:1:110) * dmax 1
97 x 2 (2:3:112)
122 x 1 (1:4:113) * dmax 2
112 x 2 (2:6:115)
132 x 1 (1:7:116) * dmax 3
122 x 2 (2:9:118)
152 x 1 (1:10:119) * dmax 4
132 x 2 (2:12:121)
162 x 1 (1:13:122) * dmax 5
142 x 2 (2:15:124)
172 x (M)2

162kg Front Squat

Reverse Hyper (Strap) + Hanging Leg Raise:
((162 x 20) + (bw x 20))3

Standing Band Tricep Kick Back + DB Cuban Curl:
((Green2 x 20) + (6# x 20))3

* Notes:

- 162kg was the easiest ever, but 172kg was fucking bone-crushing!  I decided to call it quits after getting stapled twice with 172kg, and passed on any down sets.

2017SEP12 (BUL D2.W8)

Paused Front Squat:
20 x (3)3
57 x (2)2
77 x (2)2
97 x 2 (2:2:77)
109 x 2 (2:4:79)
103 x 2 (2:6:81)
115 x 2 (2:8:83)
109 x 2 (2:10:85)
121 x 2 (2:12:87)
115 x 2 (2:14:89)

Snatch:
20 x bar work
40 x (2)4
60 x (1)4
80 x 1 (1:15:90)
95 x 1 (1:16:91)
102.5 x 1 (1:17:92)
107.5 x 1 (1:18:93) * dmax 1
110 x (M)2
90 x 1 (1:19:94)
105 x (M)2
85 x 1 (1:20:95)
100 x 1 (1:21:96)
107.5 x 1 (1:22:97)
112.5 x (M)2
92.5 x 1 (1:23:98)
107.5 x (M)2
87.5 x 1 (1:24:99)
102.5 x 1 (1:25:100)
110 x (M)2
90 x 1 (1:26:101)
105 x 1 (1:27:102)
112.5 x M
112.5 x 1 (1:28:103) * dmax 2
117.5 x (M)2

112.5kg Snatch

Power Snatch:
97.5 x 1 (1:29:104)
100 x 1 (1:30:105)
102 x 1 (1:31:106)
104 x 1 (1:32:107)
106 x 1 (1:33:108)
108 x 1 (1:34:109)

108kg Power Snatch

* Notes:

- My snatch is turning into complete shit.

2017SEP11 (BUL D1B.W8)

Paused Front Squat:
20 x (3)3
57 x (2)2
77 x (2)2
97 x 2 (2:2:14)
107 x 2 (2:4:16)
112 x 2 (2:6:18)
114.5 x 2 (2:8:20)
115.5 x 2 (2:10:22)

18" Block Power Clean + Power Jerk:
20 x bar work
40 x (1+1)5
60 x (1+1)3
80 x (1+1)2
90 x (1+1)1 (2:12:24) * dmax 1
80 x (1+1)3
100 x (1+1)2 (4:16:28)
110 x (1+1)1 (2:18:30) * dmax 2
100 x (1+1)3 (6:24:36)
120 x (1+1)2 (4:28:40)
130 x (1+1)1 (2:30:42) * dmax 3
120 x (1+1)3 (6:36:48)
140 x M
140 x (C)2
120 x (1+1)2 (4:40:52)
132 x (1+1)1 (2:42:54) * dmax 4
126 x (1+1)2 (4:46:58)
136 x (1+1)1 (2:48:60) * dmax 5
131 x (1+1)2 (4:52:64)
138 x (C)
138 x (M)2
135 x (1+1)1 (2:54:66)
135 x (C)2
116 x (2+1)3 (9:63:75)

136kg 18" Block Power Clean + Power Jerk

* Notes:

- Mental game is shit.

2017SEP10 (BUL D1A.W8)

Paused Front Squat:
20 x (3)3
57 x (2)2
77 x (2)2
97 x 2 (2:2:2)
113.5 x 1 (1:3:3)
105 x 2 (2:5:5)
121.5 x 1 (1:6:6)
113.5 x 2 (2:8:8)
130 x 1 (1:9:9)
121.5 x 2 (2:11:11)
138 x 1 (1:12:12)

138kg Paused Front Squat

* Notes:

- Active recovery day with a top paused front squat of 138kg.

2017SEP09 (BUL D6.W7)

Front Squat:
20 x (3)2
56 x (3)2
76 x (3)2
96 x 2 (2:2:232)
112 x 1 (1:3:233) * dmax 1
104 x 2 (2:5:235)
120 x 1 (1:6:236) * dmax 2
112 x 2 (2:8:238)
128 x 1 (1:9:239) * dmax 3
120 x 2 (2:11:241)
136 x 1 (1:12:242) * dmax 4
128 x 2 (2:14:244)
144 x 1 (1:15:245) * dmax 5
136 x 2 (2:17:247)
152 x 1 (1:18:248) * dmax 6
162 x 1 (1:19:249) * dmax 7
142 x (1)3 (3:22:252)

162kg Front Squat

Reverse Hyper (Strap) + Hanging Leg Raise:
((162 x 20) + (bw x 20))3

* Notes:

- New front squat PR of 162kg.  This is a recent PR and not an all time PR.  Regardless, I'm pretty happy with it because I wasn't expecting to lift as much today.  Pleasant surprise!

2017SEP08 (BUL D5.W7)

Paused Front Squat:
20 x (3)3
56 x (4)2
76 x (3)2
96 x (2)5 (10:10:207)

Snatch:
20 x bar work
50 x (1)4
58 x 1
66 x 1 (1:11:208)
70 x 1 (1:12:209)
72 x 1 (1:13:210)
73 x 1 (1:14:211) * dmax 1
66 x 1 (1:15:212)
74 x 1 (1:16:213)
78 x 1 (1:17:214)
80 x 1 (1:18:215)
81 x 1 (1:19:216) * dmax 2
78 x 1 (1:20:217)
86 x 1 (1:21:218)
90 x 1 (1:22:219)
92 x 1 (1:23:220)
93 x 1 (1:24:221) * dmax 3
92 x 1 (1:25:222)
100 x 1 (1:26:223) * dmax 4
104 x (M)4
84 x 1 (1:27:224)
100 x 1 (1:28:225)
108 x M
108 x 1 (1:29:226) * dmax 5
112 x (M)2

108kg Snatch

Power Snatch:
92 x (1)4 (4:33:230)

* Notes:

- A complete abomination today.

2017SEP07 (BUL D4.W7)

Pause Front Squat:
20 x (3)2
56 x (3)2
76 x (2)2
96 x 2 (2:2:151)
112 x 2 (2:4:153)
104 x 2 (2:6:155)
120 x 2 (2:8:157)
112 x 2 (2:10:159)
128 x 2 (2:12:161)

24" Block Power Clean + Power Jerk:
20 x bar work
50 x (1+1)3
65 x (1+1)2
72.5 x (1+1)1 * dmax 1
65 x (1+1)3
80 x (1+1)2
87.5 x (1+1)1 (2:14:163) * dmax 2
80 x (1+1)1
95 x (1+1)1 (2:16:165) * dmax 3
87.5 x (1+1)1 (2:18:167)
102.5 x (1+1)1 (2:20:169) * dmax 4
95 x (1+1)1 (2:22:171)
110 x (1+1)1 (2:24:173) * dmax 5
102.5 x (1+1)1 (2:26:175)
117.5 x (1+1)1 (2:28:177) * dmax 6
110 x (1+1)1 (2:30:179)
125 x (1+1)1 (2:32:181) * dmax 7
117.5 x (1+1)1 (2:34:183)
132.5 x (1+1)1 (2:36:185) * dmax 8
125 x (1+1)1 (2:38:187)
140 x (1+1)1 (2:40:189) * dmax 9
120 x (1+1)4 (8:48:197)

140kg 24" Block Power Clean + Power Jerk

* Notes:

- Another succesful lift at 140kg, could this possibly develop into a trend?

2017SEP06 (BUL D3.W7)

Front Squat:
20 x (3)3
60 x 3
80 x 2
100 x 1 (1:1:123) * dmax 1
90 x 2 (2:3:125)
110 x 1 (1:4:126) * dmax 2
100 x 2 (2:6:128)
120 x 1 (1:7:129) * dmax 3
110 x 2 (2:9:131)
130 x 1 (1:10:132) * dmax 4
120 x 2 (2:12:134)
140 x 1 (1:13:135) * dmax 5
130 x 2 (2:15:137)
150 x 1 (1:16:138) * dmax 6
140 x 2 (2:18:140)
160 x 1 (1:19:141) * dmax 7
140 x 2 (2:21:143)
142.5 x 2 (2:23:145)
145 x 2 (2:25:147)
147.5 x 2 (2:27:149)

160kg Front Squat

Reverse Hyper (Strap) + Hanging Leg Raise + Pull Up:
((160 x 20) + (bw x 20) + (bw x 10))1
((160 x 20) + (bw x 20) + (bw x 8))1
((160 x 20) + (bw x 20) + (bw x 6))1

Standing Band Reverse Pec Deck + Standing Band Overhead Tricep Extension:
((Green x 20) + (Green2 x 20))3

* Notes:

- Zero failed attempts on the front squat today, so I'm very pleased with that; however, I'm still hungry for more weights, specifically 170kg!

2017SEP05 (BUL D2.W7)

Paused Front Squat:
20 x (3)2
53 x 4
73 x 3
93 x (2)5 (10:10:106)

12" Block Snatch:
20 x bar work
50 x (1)3
57.5 x (1)2
67.5 x (1)2
77.5 x (1)2 (2:12:108)
92.5 x 1 (1:13:109)
100 x 1 (1:14:110)
105 x (M)2
105 x 1 (1:15:111)
107.5 x M
107.5 x 1 (1:16:112) * dmax 1
87.5 x 1 (1:17:113)
102.5 x 1 (1:18:114)
110 x 1 (1:19:115)
115 x 1 (1:20:116) * dmax 2
117.5 x (M)2
97.5 x M
97.5 x (1)2 (2:22:118)
100 x (102 (2:24:120)
102.5 x 1 (1:25:121)
102.5 x M
102.5 x 1 (1:26:122)

115kg 12" Block Snatch

* Notes:

- Short workout due to SAHD commitments, but somehow managed to snatch 115kg.  In all honesty, I was feeling rather sluggish today.  I'd been up since 0400 this morning and I wasn't moving as well as I'd like.  Regardless, the workout is done and now it's time to recover in preparation for tomorrow's front squat and accessory workout.

2017SEP04 (BUL D1C.W7)

Front Squat:
20 x (3)3
53 x (3)2
73 x 3
93 x 2 (2:2:34)
101 x 1 (1:3:35)
93 x 2 (2:5:37)
108.5 x 1 (1:6:38)
93 x 2 (2:8:40)
116.5 x 1 (1:9:41)
93 x 2 (2:11:43)
124 x 1 (1:12:44)

12" Block Power Clean + Power Jerk:
20 x bar work
52.5 x (1+1)3
62.5 x (1+1)3
72.5 x (1+1)3
92.5 x (1+1)2 (4:16:48)
112.5 x (1+1)1 (2:18:50) * dmax 1
82.5 x (1+1)3 (6:24:56)
102.5 x (1+1)2 (4:28:60)
122.5 x (1+1)1 (2:30:62) * dmax 2
92.5 x (1+1)3 (6:36:68)
112.5 x (1+1)2 (4:40:72)
132.5 x (1+1)1 (2:42:74) * dmax 3
102.5 x (1+1)3 (6:48:80)
122.5 x (1+1)2 (4:52:84)
142.5 x (C)2
122.5 x (3+1)1 (4:56:88)
130 x (2+M)1 (2:58:90)
130 x (2+1)1 (3:61:93)
132.5 x (2+1)1 (3:64:96)

132.5kg x 2 12" Block Power Clean + Power Jerk

* Notes:

- I chickened out on the 142.5kg, not once, but twice.  SHIT!

2017SEP03 (BUL D1B.W7)

Paused Front Squat:
20 x (3)3
53 x (3)2
73 x (2)2
93 x 1 (1:1:21)
101 x 1 (1:2:22)
108.5 x 1 (1:3:23)
101 x 1 (1:4:24)
108.5 x 1 (1:5:25)
116.5 x 1 (1:6:26)
108.5 x 1 (1:7:27)
116.5 x 1 (1:8:28)
124 x 1 (1:9:29)
116.5 x 1 (1:10:30)
124 x 1 (1:11:31)
132 x 1 (1:12:32)

132kg Paused Front Squat

* Notes:

- Another active recovery day to focus primarily on positioning throughout the front squat with emphasis on an upright torso and dropping my hips directly into a deep balanced position.

2017SEP02 (BUL D1A.W7)

Paused Front Squat + Standing Band Cuban Curl:
((20 x 3) + (N/A))3
((53 x 3) + (Green x 20))2
((73 x 3) + (Green x 20))2

Paused Front Squat + Pull Up:
((93 x 2) + (bw x 2))2 (4:4:4)
((101 x 2) + (bw x 2))2 (4:8:8)
((108.5 x 2) + (bw x 2))2 (4:12:12)
((116.5 x 2) + (bw x 2))2 (4:16:16)
((124 x 2) + (bw x 2))2 (4:20:20)

124kg x 2 Paused Front Squat

Standing Band Overhead Tricep Extension + Standing Band Rows:
((Green x 20) + (Orange x 10))3

* Notes:

- Light active recovery day before throwing myself to the feed trough.

2017SEP01 (BUL D5.W6)

Front Squat:
20 x (3)2
55 x (3)2
75 x (3)2
95 x 3 (3:3:173)
115 x 2 (2:5:175)
135 x 1 (1:6:176) * dmax 1
115 x 3 (3:9:179)
135 x 2 (2:11:181)
155 x 1 (1:12:182) * dmax 2
125 x 3 (3:15:185)
145 x 2 (2:17:187)
165 x (M)2
50 x 1
70 x 1
90 x 1 (1:18:188)
110 x 1 (1:19:189)
130 x 1 (1:20:190)
150 x M

155kg Front Squat

Reverse Hyper (Strap) + Reverse Pec Deck:
((155 x 20) + (Green x 20))3

* Notes:

- Back to a subpar performance.  Legs were a little tired today and it showed.  155kg was a fight to stand up, and 165kg wasn't even close.