2017OCT31 (WSH D2B.W2)

6" Block Clean Deadlift + (BK) Hang Clean + Power Jerk:

20 x (1+1+1)2

46 x (1+1+1)5

66 x (1+1+1)3

86 x (1+1+1)1 (3:3:35) * dmax 1

76 x (1+1+1)2 (6:9:41)

96 x (1+1+1)1 (3:12:44) * dmax 2

86 x (1+1+1)1 (3:15:47)

106 x (1+1+1)1 (3:18:50) * dmax 3

96 x (1+1+1)1 (3:21:53)

116 x (1+1+1)1 (3:24:56) * dmax 4

106 x (1+1+1)1 (3:27:59)

126 x (1+1+1)1 (3:30:62) * dmax 5

129 x (1+1+M)2 (4:34:66)

126kg 6" Block Clean Deadlift + (BK) Hang Clean + Power Jerk

6" Block Clean Pull:

141 x (3)3 (9:43:75)

6" Block Clean Deadlift + (BK) Hang Power Clean + Power Jerk:

106 x (1+1+1)6 (18:61:93)

* Notes:

- Why am I so damn terrible at the clean and jerk?

2017OCT31 (WSH D2A.W2)

Box Front Squat:
20 x (3)3
52.5 x (3)2
72.5 x 3
92.5 x 3
112.5 x (2)10 (20:20:30)
132.5 x 2 (2:22:32)

132.5kg x 2 Box Front Squat

Pull Ups:
bw x (5)4

Plank:
bw x (30s)4

* Notes:

- How can I explain this, but the 132.5kg double felt significantly easier than the preceeding sets at 112.5kg?

2017OCT30 (WSH D1.W2)

Box Front Squat:
20 x (3)3
40 x (3)2
60 x 3
80 x 2
100 x (1:1:1) * dmax 1
80 x 3
100 x 2 (2:3:3)
120 x 1 (1:4:4) * dmax 2
110 x 1 (1:5:5)
130 x 1 (1:6:6) * dmax 3
120 x 1 (1:7:7)
140 x 1 (1:8:8) * dmax 4
130 x 1 (1:9:9)
150 x 1 (1:10:10) * dmax 5
160 x M

150kg Box Front Squat

Reverse Hyper (Strap):
100 x (20)3

* Notes:

- Zero gas for 160kg, which is surprising because 150kg wasn't too damn hard.  I'll get it next time.

2017OCT29 (WSH D6B.W1)

24" Block Muscle Snatch + Overhead Squat:
20 x (1+1)4
40 x (1+1)3

24" Block Snatch:
40 x (1)4
50 x (1)3
69 x (1)2
79 x (2)10 (20:20:245)
99 x 2 (2:22:247)

99kg x 2 24" Block Snatch

Standing Band Face Pull + Dumbbell Cuban Curl:
((Green x 10) + (6# x 10))3

Lying Leg Raises:
bw x (15)3

* Notes:

- Going through the motions today.  Nothing exceptionally challenging.

2017OCT28 (WSH D6A.W1)

Belt Squat + Pull Up:
((51 x 10) + (bw x 4))1
((71 x 10) + (bw x 4))1
((91 x 10) + (bw x 4))3

Kimchi Squat Band Tricep Pushdown:
Green x (20)5

* Notes:

- Belt squats to keep the legs active.  Nothing overly strenuous.

2017OCT27 (WSH D5B.W1)

18" Block Clean + Power Jerk:
20 x bar work
57.5 x (1+1)5
72.5 x (1+1)3
87.5 x ((1+1)2)10 (40:40:265)
107.5 x (1+1)2 (4:44:269)

107.5 x 2 18" Block Clean + Power Jerk

Good Morning + Waiters Sit Up:
((20 x 8) + (bw x 10))1
((40 x 8) + (bw + 5 x 10))1
((50 x 8) + (bw + 5 x 10))1
((60 x 8) + (bw + 5 x 10))1

* Notes:

- I spent the afternoon session working on my speed under the bar.  Although, 87.5kg wasn't a lot of weight, but I'm sticking with the prescribed percentages with hopes that it will pay off in the future.  I felt good today; although, my left elbow started giving me some grief towards the end of the training session.  Time to rest.

2017OCT27 (WSH D5A.W1)

Back Squat:
20 x (3)2
67.5 x (2)2
87.5 x (2)2
107.5 x 2
127.5 x (2)10 (20:20:223)
147.5 x 2 (2:22:225)

147.5kg x 2 Back Squat

Pull Ups:
bw x (4)5

* Notes:

- Splitting the training day into two separate sessions is working well.  It's keeping me better focused and condensing my training time to under 45 minutes -- even better.

2017OCT26 (WSH D4.W1)

Back Squat:
20 x (3)3
50 x (3)2
70 x (3)2
90 x 2
110 x 1 (1:1:190) * dmax 1
100 x 2
120 x 1 (1:2:191) * dmax 2
110 x 2 (2:4:193)
130 x 1 (1:5:194) * dmax 3
120 x 2 (2:7:196)
140 x 1 (1:8:197) * dmax 4
130 x 2 (2:10:199)
150 x 1 (1:11:200) * dmax 5
160 x 1 (1:12:201) * dmax 6
171 x 1 (1:13:202) * dmax 7
182 x 1 (1:14:203) * dmax 8

182kg Back Squat

Good Morning:
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8

Banded Standing Tricep Extension:
Green x (20)2

Banded Squatting Tricep Extension:
Green x (20)3

* Notes:

- I haven't done a back squat in a coons age, yet managed to successfully squat 182kg/400lbs.  I'm pretty damn jazzed about it.

2017OCT25 (WSH D3B.W1)

24" Block No Contact Muscle Snatch + Overhead Squat:
20 x bar work
40 x (1)3
45 x 1
50 x 1
55 x 1
60 x 1 (1:1:152)
65 x 1 (1:2:153)

24" Block Snatch:
50 x (1)3
65 x (1)2 (2:4:155)
72.5 x 1 (1:5:156) * dmax 1
60 x (1)3 (3:8:159)
75 x (1)2 (2:10:161)
82.5 x 1 (1:11:162) * dmax 2
70 x 1 (1:12:163)
85 x 1 (1:13:164)
92.5 x 1 (1:14:165) * dmax 3
80 x 1 (1:15:166)
95 x 1 (1:16:167)
102.5 x 1 (1:17:168) * dmax 4
90 x 1 (1:18:169)
105 x 1 (1:19:170) * dmax 5
112.5 x (M)2

105kg 24" Block Snatch

24" Block Snatch Pull:
122.5 x 3 (3:22:173)
115 x (3)2 (6:28:179)

24" Block Power Snatch:
85 x (2)5 (10:38:189)

* Notes:

- Not the best day off the big blocks, but better than nothing.  My right shoulder is complete shit, so making anything above 100kg is an accomplishment.

2017OCT25 (WSH D3A.W1)

Belt Squat + Band Reverse Pec Deck:
((50 x 10) + (Green x 20))1
((79 x 10) + (Green x 20))4 (40:40:151)

Reverse Hyper (Strap) + Dumbbell Cuban Curl:
((100 x 10) + (6# x 10))3

* Notes:

- I did a simple and short workout to get some reps in with belt squats and some much needed posterior deltoid work to address my shoulder issues which I've been having lately.

2017OCT24 (WSH D2B.W1)

18" Block Clean + Power Jerk:
20 x bar work
50 x (1+1)5
70 x (1+1)3
90 x (1+1)1 (2:2:60) * dmax 1
70 x (1+1)3
90 x (1+1)2 (4:6:64)
110 x (1+1)1 (2:8:66) * dmax 2
90 x (1+1)3 (6:14:72)
110 x (1+1)2 (4:18:76)
120 x (1+1)1 (2:20:78) * dmax 3
100 x (1+1)3 (6:26:84)
115 x (1+1)2 (4:30:88)
125 x (1+1)1 (2:32:90) * dmax 4
127.5 x (M)2

125kg 18" Block Clean + Power Jerk

18" Block Clean Pull:
140 x (3)3 (9:41:99)

18" Block Power Clean + Power Jerk:
105 x (1+1)6 (12:53:111)

* Notes:

- I haven't done a full clean -- for an appreciable amount of weight -- in ages, and it showed.  I sucked so damn bad today.

2017OCT24 (WSH D2A.W1)

Banded Front Squat + Pull Up:
20 + Purple x (3)2 + N/A
((59 + Purple x 2) + (bw x 2))2
((79 + Purple x 2) + (bw x 2))10 (20:20:56) @ 50% of 157.5kg
((99 + Purple x 2) + (bw x 2))1 (2:22:58)

99kg + Purple x 2 Banded Front Squat

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

* Notes:

- Speed strength day.  I hope this works because I feel the need to lift much, much heavier, but I'm putting my trust into this program for a couple months.  Hopefully, it will result in bigger weights in the near future.

2017OCT23 (WSH D1B.W1)

6" Block Muscle Snatch + Overhead Squat:
20 x bar work
40 x (3+3)2
50 x (2+2)2

6" Block Snatch:
55 x (2)2
70 x (1)2
85 x (1)2 (2:2:14)
100 x (M)2
80 x (2)10 (20:22:34) @ 70% of 114kg
100 x (102 (2:24:36)

100kg 6" Block Snatch

* Notes:

- Adjusting to the new program is going to take some time to workout out a few kinks.

2017OCT23 (WSH D1A.W1)

Paused Front Squat:
20 x (3)3
50 x (3)3
70 x (2)2
90 x (1)2 * dmax 1
70 x 3
90 x 2
110 x 1 (1:1:1) * dmax 2
90 x 3
110 x 2 (2:3:3)
130 x 1 (1:4:4) * dmax 3
110 x 3 (3:7:7)
130 x 2 (2:9:9)
150 x 1 (1:10:10) * dmax 4
155 x 1 (1:11:11) * dmax 5
157.5 x 1 (1:12:12) * dmax 6

157.5kg Front Squat

Good Morning:
20 x (8)2
25 x (8)2
27.5 x 8

* Notes:

- I think my paused front squat at 157.5kg is questionable, but I'm still going to count it.  Today starts a new training cycle in preparation for my next meet tenatively scheduled for January 2018.  My goals are to snatch 120kg and clean and jerk 145kg to obtain a 265kg total.  Ideally, I'd like more and hopefully this training program will produce some good results to not only meet my goals but to exceed them.

2017OCT22 (BUL D6.W13)

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

Pull Ups:
bw x (2)10

* Notes:

- A transitional training day before I start my next 12 week training cycle.  Nothing to crazy, nor overly taxing -- just moving to keep the legs active.

2017OCT21 (KENTUCKY OPEN WEIGHTLIFTING CHAMPIONSHIP)

Snatch:
20 x bar work
40 x (3)3 * muscle snatch
50 x (3)2
70 x (2)3 (6:6:319)
80 x (2)2 (4:10:321)
90 x (1)3 (3:13:324)
100 x (1)2 (2:15:326)
106 x 1 (1:16:327) * 1st Attempt
114 x 1 (1:17:328) * 2nd Attempt
120 x M * 3rd Attempt

1st Place 105kg Masters

Power Clean + Power Jerk:
20 x bar work
40 x (1+3)5 * muscle clean
50 x (1+2)3 * muscle clean
70 x (1+1)4
80 x (1+1)3
90 x (1+1)3 (6:23:334)
105 x (1+1)2 (4:27:338)
120 x (1+1)1 (2:29:340)
125 x M * throat chop
125 x (1+1)1 (2:31:342)
135 x 1 * clean pull
130 x (1+1)1 (2:33:344) * 1st Attempt
140 x 1 * clean pull
134 x M * 2nd Attempt
140 x 1 * clean pull
135 x (1+1)1 (2:35:346) * 3rd Attempt

1st Place Overall Masters

* Notes:

- I competed today at the Kentucky Open Weightlifting Championship.  I walked away with placing 1st in the Masters 105kg Division with a 114kg snatch and a 135kg power clean + power jerk - totaling 249kg; 1st in the Overall Masters Division based on Sinclair of 272.93; broke the standing Masters 105kg Division snatch record of 105kg by 9kg; and lost 3kg of body weight to compete in the 105kg divion at a bodyweight of 103.3kg.  Overall, a pretty good day.

2017OCT20 (BUL D5C.W13)

Snatch:
20 x bar work
42 x (2)2
52 x 2
62 x 2
72 x 2 (2:2:310)
77 x 1 (1:3:311)

Clean + Power Jerk:
20 x bar work
57 x 2
77 x 2
97 x 1 (1:4:312)
107 x 1 (1:5:313)

77kg Snatch / 107kg Clean + Power Jerk

* Notes:

- Very light, pre-meet classic lifts to 60% or so.

2017OCT19 (BUL D5B.W13)

Banded Box Clean Recovery:
20 + Purple x (3)2
51 + Purple x (3)2
71 + Purple x (2)2
91 + Purple x (2)10 (20:20:306)
111 + Purple x 2 (2:22:308)

111kg + Purple x 2 Banded Box Clean Recovery

* Notes:

- These were humbling.

2017OCT19 (BUL D5A.W13)

Banded Paused Clean Recovery:
20 + Purple x (3)2
51 + Purple x (4)2
71 + Purple x 3
91 + Purple x (2)10 (20:20:262)
111 + Purple x 2 (2:22:264)

111kg + Purple x 2 Banded Paused Clean Recovery

* Notes:

- Exceptionally short workout to give myself a little rest but still get some squats done before the meet on Saturday.

2017OCT18 (BUL D4B.W13)

Power Clean + Power Jerk:
20 x bar work
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1 (2:2:192) * dmax 1
70 x (1+1)3
90 x (1+1)2 (4:6:196)
110 x (1+1)1 (2:8:198) * dmax 2
80 x (1+1)3 (6:14:204)
100 x (1+1)2 (2:16:206)
120 x (M)2
100 x (1+1)3 (6:22:216)
110 x (1+1)2 (4:26:220)
120 x (1+1)1 (2:28:222) * dmax 3

120kg Power Clean + Power Jerk

Clean Pull:
130 x (2)3 (6:34:228)

Power Clean + Power Jerk:
100 x (1+1)6 (12:46:240)
110 x (1+1)1 (2:48:242)

* Notes:

- Because of my shoulder pain, I'm hesitant to stay aggressive in both my pull and reception.  Fuck.

2017OCT18 (BUL D4A.W13)

Clean Recovery:
20 x (3)3
50 x (3)2
70 x (3)2
90 x 3 (3:3:181)
110 x 2 (2:5:183)
130 x 1 (1:6:184) * dmax 1
100 x 3 (3:9:187)
120 x 2 (2:11:189)
140 x 1 (1:12:190) * dmax 2
145 x (M)2

140kg Clean Recovery

Reverse Hyper (Roller):
120 x 20
150 x (20)2

* Notes:

- I haven't done these clean recoveries in ages.  It showed.

2017OCT17 (BUL D3.W13)

Banded Double Paused Front Squat:
20 + Purple x (3)2
50 + Purple x 3
70 + Purple x 3
90 + Purple x (2)10 (20:20:150)
110 + Purple x 2

110kg + Purple x 2 Banded Double Paused Front Squat

Snatch:
20 x bar work
50 x (1)6
70 x (1)4 (4:24:154)
90 x (1)3 (3:27:157)
100 x (1)2 (2:29:159) * dmax 1
110 x (M)2
90 x (1)3 (3:32:162)
100 x (1)2 (2:34:164)
110 x 1 (1:35:165) * dmax 2
115 x C

110kg Snatch

Snatch Pull:
120 x (2)3 (6:41:171)

Power Snatch:
90 x (1)6 (6:47:177)
100 x 1 (1:48:178) * dmax

* Notes:

- I'm still tending to a sore right shoulder, along with some lowback issues; plus, a new ache in the left elbow (tennis elbow).  I'm falling apart but I'll be damned to quit.

2017OCT16 (BUL D2B.W13)

12" Block Power Clean + Push Press:

20 x bar work

50 x (1+1)3

80 x (1+1)2 (4:4:68)

100 x (1+1)1 (2:6:70) * dmax 1

60 x (1+1)3

90 x (1+1)2 (4:10:74)

110 x (1+1)1 (2:12:76) * dmax 2

70 x (1+1)3 (6:18:82)

100 x (1+1)2 (4:22:86)

120 x (1+M)1 (1:23:87)

110kg 12" Block Power Clean + Push Press

12" Block Power Clean + Power Jerk:

80 x (1+1)3 (6:29:93)

100 x (1+1)2 (4:33:97)

120 x (1+1)1 (2:35:99) * dmax 1

90 x (1+1)3 (6:41:105)

110 x (1+1)2 (4:45:109)

130 x (C)2

12" Block Clean Pull:

140 x (3)3 (9:54:118)

12" Block Power Clean + Power Jerk:

110 x C

110 x (1+1)6 (12:66:130)

* Notes:

- Adjusting to the new time to lift -- the afternoon -- will take some time.  

2017OCT18 (BUL D2A.W13)

Banded Paused Front Squat:
20 + Purple x (3)2
50 + Purple x (3)2
70 + Purple x (3)2
90 + Purple x (2)10 (20:20:62)
110 + Purple x 2 (2:22:64)

110kg + Purple x 2 Banded Paused Front Squat

* Notes:

- Ultra short workout this morning so I could spend some time with my daughter.  I'll attempt to get my power clean workout done while she's at preschool this afternoon.

2017OCT15 (BUL D1.W13)

Paused Front Squat:
20 x (3)3
60 x (4)2
80 x (3)2
100 x 2 (2:2:2)
110 x 1 (1:3:3)
105 x 2 (2:5:5)
115 x 1 (1:6:6)
110 x 2 (2:8:8)
120 x 1 (1:9:9)
115 x 2 (2:11:11)
120 x 1 (1:12:12)

Snatch:
20 x bar work
40 x (1)5
50 x (1)3
70 x (1)2 (2:14:14)
80 x 1 (1:15:15) * dmax 1
70 x (1)3 (3:18:18)
90 x (1)2 (2:20:20)
100 x 1 (1:21:21) * dmax 2
90 x (1)3 (3:24:24)
110 x M
110 x 1 (1:25:25) * dmax 3
110 x (C)2
90 x 1 (1:26:26)
95 x 1 (1:27:27)
100 x (M)2
100 x (1)2 (2:29:29)

110kg Snatch

Snatch Pull:
120 x (3)3 (9:38:38)

Power Snatch:
90 x (1)4 (4:42:42)

* Notes:

- Still suffering from nagging injuries.  Right shoulder is continuously sore and "off" -- something isn't right, which is aggravating the hell out of me.  Not to mention, I'm dealing with a slight case of low back/hip pain (sciatica) on my right side that's a constant reminder that I'm getting too old for this sport.  Nevertheless, I continue to abuse myself, day in and day out -- I know, I'm a fucking retard.

2017OCT14 (BUL D6.W12)

Front Squat:
20 x (3)3
50 x 3
70 x 2
90 x 1 (1:1:204) * dmax 1
70 x 3
90 x 2 (2:3:206)
110 x 1 (1:4:207) * dmax 2
90 x 3 (3:7:210)
110 x 2 (2:9:212)
130 x 1 (1:10:213) * dmax 3
110 x 3 (3:13:216)
130 x 2 (2:15:218)
150 x 1 (1:16:219) * dmax 4

150kg Front Squat

* Notes:

- Super short workout because I'm pressed for time and my right hip is fucked up.

2017OCT13 (BUL D5.W12)

Banded Front Squat:
20 + Purple x (3)2
60 + Purple x (3)2
80 + Purple x 3
100 + Purple x 2 (2:2:200)
120 + Purple x 1 (1:3:201)
130 + Purple x 1 (1:4:202)
140 + Purple x 1 (1:5:203)
145 + Purple x M
150 x M

140kg + Purple x 1 Banded Front Squat

* Notes:

- Fuck this shit.

2017OCT12 (BUL D4.W12)

Banded Box Front Squat:
20 + Purple x (3)2
58 + Purple x (3)2
78 + Purple x 3
98 + Purple x (2)10 (20:20:178)
118 + Purple x 2 (2:22:180)

118kg + Purple x 2 Banded Box Front Squat

Snatch:
20 x bar work
50 x (1)4
70 x (1)3 (3:25:183)
90 x (1)3 (3:28:186)
100 x (1)2 (2:30:188) * dmax 1
110 x (M)2
91 x 1 (1:31:189)
92 x 1 (1:32:190)
93 x 1 (1:33:191)
103 x 1 (1:34:192)
104 x 1 (1:35:193) * dmax 2
114 x (M)2

104kg Snatch

Power Snatch:
90 x (1)5 (5:40:198)

* Notes:

- Another shitty day of lifting coupled with an extremely sore shoulder, strained right quad, and feeling the effects of fighting off a cold.

2017OCT11 (BUL D3.W12)

Box Front Squat:
20 x (3)3
50 x (3)2
80 x (3)
100 x 2 (2:2:127)
110 x 1 (1:3:128) * dmax 1
90 x 3 (3:6:131)
120 x 2 (2:8:133)
130 x 1 (1:9:134) * dmax 2
110 x 3 (3:12:137)
140 x 1 (1:13:138) * dmax 3
120 x 2 (2:15:140)

140kg Box Front Squat

24" Block Power Clean + Power Jerk:
20 x bar work
50 x (1+1)5
80 x (1+1)2 (4:19:144)
100 x (1+1)1 (2:21:146) * dmax 1
80 x (1+1)3 (6:27:152)
100 x (1+1)2 (4:31:156)
120 x (1+1)1 (2:33:158) * dmax 2

120kg 24" Block Power Clean + Power Jerk

* Notes:

- Feeling like shit with the onset of "man-flu".  Coughing like a 6 pack a day smoker and feeling run down, but still managed to lift.  Not the best day, but not the worst -- all things considered.

2017OCT10 (BUL D2.W12)

Double Paused Banded Front Squat:
20 + Purple x (3)2
58 + Purple x (3)2
78 + Purple x (3)2
98 + Purple x (2)10 (20:20:105)
118 + Purple x 2 (2:22:107)

24" Block Snatch:
50 x (1)4
60 x (1)2
70 x (1)2 (2:24:109)
80 x (1)2 (2:26:111)
90 x M
90 x 1 (1:27:112) * dmax 1
85 x (1)2 (2:29:114)
95 x M
95 x 1 (1:30:115) * dmax 2
90 x (1)2 (2:32:117)
100 x 1 (1:33:118) * dmax 3
95 x (1)2 (2:35:120)
105 x 1 (1:36:121) * dmax 4
100 x 2 (2:38:123)
110 x (M)2
105 x (M)2
100 x M
100 x 1 (1:39:124)
110 x M
110 x 1 (1:40:125) * dmax 5

110kg 24" Block Snatch

* Notes:

- Hurting today with a sore right shoulder and a strained right quad.

2017OCT09 (BUL D1C.W12)

Double Paused Front Squat:

20 x (3)3

50 x (3)2

80 x (3)2

110 x (2)5 (10:10:42)

140 x 1 (1:11:43)

140kg Double Paused Front Squat

12" Block (no feet/no contact) Power Clean + Push Press:

50 x (1+1)4

65 x (1+1)2

80 x (1+1)2 (4:15:47)

95 x (1+1)2 (4:19:51)

110 x (1+1)2 (4:23:55) * dmax 1

90 x (1+1)5 (10:33:65)

95 x (1+1)4 (8:41:73)

100 x (1+1)3 (6:47:79)

105 x (1+1)2 (4:51:83)

110 x (1+1)1 (2:53:85)

110kg 12" Block (No Feet/No Contact) Power Clean + Push Press

Good Morning:

20 x 8

50 x (6)3

* Notes:

- Nothing super heavy, just feeling out the new program parameters before I start to push towards higher/heavier (more challenging) weights.

2017OCT08 (BUL D1B.W12)

Banded Paused Front Squat:
20 + Purple x (3)2
51 + Purple x (3)2
71 + Purple x 3
91 + Purple x (2)10 (20:20:30) @ 70% of 130kg
111 + Purple x 2 (2:22:32)

111kg + Purple Band x 2 Paused Front Squat

* Notes:

- This was different!

2017OCT07 (BUL D1A.W12)

Paused Front Squat:
20 x (3)3
60 x (3)2
80 x 2
100 x 1 (1:1:1)
105 x 1 (1:2:2)
110 x 1 (1:3:3)
115 x 1 (1:4:4)
120 x 1 (1:5:5)
110 x 1 (1:6:6)
115 x 1 (1:7:7)
120 x 1 (1:8:8)
125 x 1 (1:9:9)
130 x 1 (1:10:10)

130kg Paused Front Squat

* Notes:

- Quick workout before driving up to Covington, KY to attend and respresent Uesaka at the Kegs and Kilos Weightlifting Competition hosted by Triumph Barbell Club.

2017OCT06 (BUL D6.W11)

Paused Front Squat + Front Squat:
20 x (1+1)4
60 x (1+1)2
80 x (1+1)2
100 x (1+1)1 (2:2:108)
120 x (1+1)1 (2:4:110)
110 x (1+1)1 (2:6:112)
130 x (1+1)1 (2:8:114)
120 x (1+1)1 (2:10:116)
140 x (1+1)1 (2:12:118)

140kg Paused Front Squat + Front Squat

12" Block (No Feet/No Contact) Snatch:
20 x bar work
40 x (3)3
50 x (3)2
60 x (2)2
70 x (2)2 (4:16:122)
80 x 1 (1:17:123)
85 x 1 (1:18:124)
90 x M
90 x 1 (1:19:125) * dmax 1
85 x 1 (1:20:126)
91 x 1 (1:21:127)
96 x 1 (1:22:128) * dmax 2
92 x 1 (1:23:129)
97 x 1 (1:24:130)
102 x 1 (1:25:131) * dmax 3
93 x 1 (1:26:132)
98 x 1 (1:27:133)
103 x M
103 x C
103 x M
103 x C
83 x (2)3 (6:33:139)

102kg 12" Block (No Feet/No Contact) Snatch

* Notes:

- I haven't done "no contact" snatches in ages and I was very pleased with my performance today.  I can see myself getting 110kg.  It just takes some time getting familiar with the movement.  Hopefully, it will help with my snatch.

2017OCT05 (BUL D5.W11)

Parallel Pause Front Squat:
20 x (3)2
60 x (3)2
80 x (3)2
100 x 2 (2:2:80)
110 x 1 (1:3:81)
105 x 2 (2:5:83)
115 x 1 (1:6:84)
110 x 2 (2:8:86)
120 x 1 (1:9:87)
130 x 1 (1:10:88)

130kg Parallel Paused Front Squat

Eccentric Front Squat + 18" Block Clean:
60 x (1+1)2 (4:14:92)
80 x (1+1)2 (4:18:96)
100 x (1+1)5 (10:28:106)

* Notes:

- Light day.  Not feeling 100%, actually feeling very sluggish, so I decided to keep the volume and intensity dialed back.

2017OCT04 (BUL D4.W11)

Double Paused Front Squat:
20 x (3)2
70 x (3)2
100 x 2 (2:2:79)
110 x 1 (1:3:80)
105 x 2 (2:5:82)
115 x 1 (1:6:83)
110 x 2 (2:8:85)
120 x 1 (1:9:86)
115 x 2 (2:11:88)
125 x 1 (1:12:89)

125kg Double Pause Front Squat

18" Block Panda Pull + Snatch:
20 x bar work
50 x (1+1)5
70 x (1+1)3 (6:18:95)
80 x (1+1)2 (4:22:99)
90 x (1+1)1 (2:24:101)

18" Block Snatch:
70 x (1)2 (2:26:103)
80 x (1)2 (2:28:105)
90 x (1)2 (2:30:107)
100 x 1 (1:31:108)
105 x 1 (1:32:109) * dmax 1
85 x (1)2 (2:34:111)
95 x (1)2 (2:36:113)
105 x 1 (1:37:114)
105 x (M)4
90 x (1)2 (2:29:116)
100 x (1)2 (2:31:118)
110 x (M)2

105kg 18" Block Snatch

* Notes:

- More garbage lifting.

2017OCT03 (BUL D3.W11)

Paused Front Squat:
20 x (3)3
60 x (3)2
100 x 1 (1:1:38)
100 x 2 (2:3:40)
100 x 3 (3:6:43)
100 x 4 (4:10:47)

Power Clean + Power Jerk:
20 x bar work
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1 (2:12:49) * dmax 1
70 x (1+1)3
90 x (1+1)2 (4:16:53)
110 x (1+1)1 (2:18:55) * dmax 2
90 x (1+1)3 (6:24:61)
110 x (1+1)2 (4:28:65)
130 x (1+1)1 (2:30:67) * dmax 3
110 x (1+1)3 (6:36:73)
130 x (1+1)2 (4:40:77)
150 x C
130 x (C)2

130kg Power Clean + Power Jerk

* Notes:

- SHIT!

2017OCT02 (BUL D2.W11)

Paused Front Squat:
20 x (3)3
60 x (4)2
100 x 2 (2:2:24)
130 x 1 (1:3:25)
110 x 2 (2:5:27)
140 x 1 (1:6:28)
120 x 2 (2:8:30)
150 x 1 (1:9:31)
130 x 3 (3:12:34) * no pause
140 x 2 (2:14:36) * no pause
150 x 1 (1:15:37) * no pause

150kg Paused Front Squat

* Notes:

- Very quick workout done under 20 minutes.

2017OCT01 (BUL D1.W11)

Paused Front Squat:
20 x (3)2
60 x (4)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

24" Block Snatch:
50 x (3)3
70 x (2)2 (4:16:16)
80 x (1)2 (2:18:18)
90 x (1)2 (2:20:20)
100 x (1)2 (2:22:22) * dmax
110 x C
110 x M
100 x C
100 x M

100kg 24" Block Snatch

* Notes:

- Fuck.