2017NOV30 (CON D2A.W1.C2)

Front Squat:
20 x (3)2
42.5 x 3
52.5 x 3
62.5 x 3
72.5 x 3
82.5 x 3 (3:3:62)
102.5 x 3 (3:6:65)
112.5 x 3 (3:9:68)
122.5 x 3 (3:12:71)

122.5kg x 3 Front Squat

Pull Up:
bw x (2)5
bw + 2.5 x 2
bw + 3.75 x 2
bw + 5 x 2
bw + 6.25 x 2
bw + 7.5 x 2
bw + 8.75 x 2
bw + 10 x 2

Clean Grip RDL + Hanging Leg Raise + Reverse Hyper (Roller) + Band Standing Tricep Extension:
((102.5 x 3) + (bw x 20) + (122.5 x 20) + (Green x 20))1
((112.5 x 3) + (bw + 6# x 20) + (132.5 x 20) + (Purple x 20))1
((122.5 x 3) + (bw + 6# x 20) + (142.5 x 20) + (Maroon x 20))1

* Notes:

- It seems like "deload" week turns into "de-training" week, because I feel weak as hell.

2017NOV29 (CON D1B.W1.C2)

Muscle Snatch + Overhead Squat + Snatch Balance:
20 x (1+1+1)3
42.5 x (1+1+1)3
52.5 x (1+1+1)2
62.5 x (1+1+1)1 (3:3:27)

Power Snatch:
52.5 x 3
62.5 x 3 (3:6:30)
70 x 3 (3:9:33)
77.5 x 3 (3:12:36)
82.5 x 1 (1:13:37)
87.5 x 1 (1:14:38)
92.5 x 1 (1:15:39)
87.5 x 1 (1:16:40)
92.5 x 1 (1:17:41)
97.5 x 1 (1:18:42)
100 x (1)2 (2:20:44)
75 x 2 (2:22:46)
85 x 2 (2:24:48)
95 x 2 (2:26:50)

100kg Power Snatch

Snatch Pull:
95 x 3 (3:29:53)
105 x 3 (3:32:56)
115 x 3 (3:35:59)

Banded Standing Victory Raise + Plank:
((Green x 12) + (Purple x 12) + (bw x 30s))3

* Notes:

- Power snatched 100kg, which means that I'm slowly making progress again.

2017NOV29 (CON D1A.W1.C2)

Back Squat:
20 x (3)4
55 x (3)2
85 x 3
115 x 3 (3:3:3)
125 x 3 (3:6:6)
135 x 3 (3:9:9)
145 x 3 (3:12:12)
155 x 3 (3:15:15)

155kg x 3 Back Squat

Clean Grip RDL + Reverse Hyper (Roller):
((102.5 x 3) + (135 x 20))1 (3:18:18)
((112.5 x 3) + (145 x 20))1 (3:21:21)
((122.5 x 3) + (155 x 20))1 (3:24:24)

X Plank:
bw + 2.5 x 10

Bird Dog:
bw x 10 (Level 1)
bw x 10 (Level 3)

Hanging Leg Raise:
bw x 20

* Notes:

- Holy smokes, why are the back squats feeling so fucking heavy?!

2017NOV28 (CON D4B.W3.C1) * DELOAD

Muscle Snatch + Overhead Squat:
20 x (1+1)4
40 x (1+1)3
47.5 x (1+1)2
55 x (1+1)1

Snatch:
52.5 x 3
57.5 x 3 (3:3:243)
62.5 x 2 (2:5:245)
67.5 x 1 (1:6:246)
72.5 x 1 (1:7:247)
77.5 x 1 (1:8:248)
82.5 x 1 (1:9:249)
87.5 x 1 (1:10:250)
92.5 x 1 (1:11:251)

92.5kg Snatch

Clean + Power Jerk:
20 x (1+1)3
57.5 x (1+1)3
67.5 x (1+1)3 (6:17:257)
72.5 x (1+1)3 (6:23:263)
77.5 x (1+1)2 (4:27:267)
82.5 x (1+1)1 (2:29:269)
87.5 x (1+1)1 (2:31:271)
92.5 x (1+1)1 (2:33:273)
97.5 x (1+1)1 (2:35:275)
102.5 x (1+1)1 (2:37:277)
107.5 x (1+1)1 (2:39:279)
112.5 x (1+1)1 (2:41:281)

112.5kg Clean + Power Jerk

* Notes:

- 205kg total during a "deload" week, not bad.  I'd still manage to qualify for Masters Nationals.

2017NOV28 (CON D4A.W3.C1) * DELOAD

Front Squat:
20 x (3)2
42.5 x (3)2
62.5 x 3
82.5 x 3 (3:3:225)
102.5 x 3 (3:6:228)
112.5 x 3 (3:9:231)

112.5kg x 3 Front Squat

Clean Grip RDL + Reverse Hyper (Roller):
((95 x 3) + (100 x 20))1 (3:12:234)
((100 x 3) + (120 x 20))1 (3:15:237)
((105 x 3) + (P x P))1 (3:18:240)

Pull Up:
bw x (2)10

* Notes:

- I feel so weak today.  The front squat at 112.5kg was a gift, because I felt like I was going to get stapled to the platform.  What's going on?  Why am I so damn weak lately?

2017NOV27 (CON D3.W3.C1) * DELOAD

Back Squat:
20 x (3)3
55 x (3)2
75 x 3
95 x 3 (3:3:162)
105 x 3 (3:6:165)
115 x 3 (3:9:168)
125 x 3 (3:12:171)
135 x 3 (3:15:174)

135kg x 3 Back Squat

Press:
20 x 3
45 x 3 (3:18:177)
52.5 x 3 (3:21:180)
55 x 3 (3:24:183)
57.5 x 3 (3:27:186)
60 x 3 (3:30:189)

12" Block Snatch Pull:
52.5 x 3
72.5 x 3 (3:33:192)
82.5 x 3 (3:36:195)
92.5 x 3 (3:39:198)
102.5 x 3 (3:42:201)

12" Block Clean Pull:
95 x 3 (3:45:204)
105 x 3 (3:48:207)
115 x 3 (3:51:210)
125 x 3 (3:54:213)

Clean Grip RDL:
95 x 3 (3:57:216)
100 x 3 (3:60:219)
105 x 3 (3:63:222)

* Notes:

- I'm still moving in slow motion.  The 135kg back squat felt extremely heavy.  Did I take too many rest days during the holiday and travel period?  Maybe, I'm just being a complete bitch?

2017NOV27 (CON D2B.W3.C1) * DELOAD

Front Squat:
20 x (3)2
52.5 x 3
72.5 x 3 (3:3:117)
92.5 x 3 (3:6:120)
102.5 x 3 (3:9:123)
112.5 x 3 (3:12:126)

Clean Pull:
50 x 3
70 x 3
100 x 3 (3:15:129)
120 x 3 (3:18:132)
130 x 3 (3:21:135)

Block Power Jerk:
20 x (3)2
50 x 3
70 x 3 (3:24:138)
75 x 3 (3:27:141)
80 x 3 (3:30:144)
85 x 3 (3:33:147)
90 x 3 (3:36:150)
95 x 3 (3:39:153)
102.5 x (1)3 (3:42:156)
110 x (1)3 (3:45:159)

110kg Block Power Jerk

Pull Up:
bw x (10)2

* Notes:

- The front squats this morning felt exceptionally heavy, but the clean pulls felt exceptionally light.  The take away from this discovery, squat more because my legs are fucking weak as shit!

2017NOV26 (CON D2A.W3.C1) * DELOAD

6" Block Clean + (BK) Hang Clean + (AK) Hang Clean:
20 x (1+1+1)3
50 x (1+1+1)2
60 x (1+1+1)1
70 x (1+1+1)1 (3:3:69)
75 x (1+1+1)1 (3:6:72)
80 x (1+1+1)1 (3:9:75)
85 x (1+1+1)1 (3:12:78)
90 x (1+1+1)1 (3:15:81)
95 x (1+1+1)1 (3:18:84)
102.5 x (1+1+M)1 (2:20:86) * grip
102.5 x (1+1+P)1 (2:22:88)
110 x (1+P+P)1 (1:23:89)

6" Block Clean Deadlift + Hang Clean:
110 x (1+1)1 (2:25:91) * (BK)
110 x (1+1)1 (2:27:93) * (AK)

110kg 6" Block Clean Deadlift + (AK) Hang Clean

6" Block Power Clean + (BK) Hang Power Clean + (AK) Hang Power Clean:
77.5 x (1+1+1)1 (3:30:96)
87.5 x (1+1+1)1 (3:33:99)
97.5 x (1+1+1)1 (3:36:102)

Clean Grip RDL:
20 x 3
75 x 3 (3:39:105)
95 x 3 (3:42:108)
105 x 3 (3:45:111)
115 x 3 (3:48:114)

* Notes:

- Moving at a snails pace today and I couldn't keep a solid grip on the bar when I got to 102.5kg.  Lame!  The "deload" continues for a few more days and I'm thankful considering my lack of speed, strength, and power.

2017NOV25 (REST) * DELOAD

Rest:

- Travel day back to Kentucky.  It's good to return home!

2017NOV24 (CON D1B.W3.C1) * DELOAD

6" Block Muscle Snatch + Overhead Squat:
20 x (1+1)3
40 x (1+1)2
45 x (1+1)1
50 x (1+1)2
55 x (1+1)1 (2:2:26)
60 x (1+1)1 (2:4:28)
65 x (1+1)1 (2:6:30)

6" Block Snatch + (BK) Hang Snatch + (AK) Hang Snatch:
50 x (1+1+1)1
55 x (1+1+1)1 (3:9:33)
60 x (1+1+1)1 (3:12:36)
65 x (1+1+1)1 (3:15:39)
70 x (1+1+1)1 (3:18:42)
75 x (1+1+1)1 (3:21:45)
80 x (1+1+1)1 (3:24:48)
85 x (1+1+1)1 (3:27:51)

85kg 6" Block Snatch + (BK) Hang Snatch + (AK) Hang Snatch

6" Block Power Snatch + (BK) Hang Power Snatch + (AK) Hang Power Snatch:
65 x (1+1+1)1 (3:30:54)
70 x (1+1+1)1 (3:33:57)
75 x (1+1+1)1 (3:36:60)

6" Block Snatch Pull:
95 x 3 (3:39:63)
105 x 3 (3:42:66)

* Notes:

- A quick "deload" workout on the farm, after two consecutive days off.  I felt quick but my positions were slightly off.  Nevertheless, I successfully made all my goal weights for the day!

2017NOV23 (REST) * DELOAD

Rest:

- Happy Thanksgiving!  The only muscle I plan on exercising today is my "table-muscle".

2017NOV22 (REST) * DELOAD

Rest:

- Travel day to Illionis to spend Thanksgivings with family and friends.

2017NOV21 (CON D1A.W3.C1) * DELOAD

Back Squat:
20 x (3)2
55 x (3)2
75 x 3
95 x 3 (3:3:3)
105 x 3 (3:6:6)
115 x 3 (3:9:9)
125 x 3 (3:12:12)
135 x 3 (3:15:15)

135kg x 3 Back Squat

Clean Grip RDL + Pull Up:
((20 x 3) + (bw x 5))1
((75 x 3) + (bw x 5))1
((95 x 3) + (bw x 5))1 (3:18:18)
((105 x 3) + (bw x 5))1 (3:21:21)
((115 x 3) + (bw x 5))1 (3:24:24)

Reverse Hyper (Roller) + Plank:
((130 x 20) + (bw x 30s))3

* Notes:

- Let the "deload" begin!!!

2017NOV20 (CON D4B.W2.C1)

Muscle Snatch + Overhead Squat:
20 x (3+3)1
42.5 x (1+1)3
52.5 x (1+1)2
62.5 x (1+1)1 * PR

Snatch:
57.5 x 3
62.5 x 3
67.5 x 2 (2:2:233)
72.5 x 1 (1:3:234)
77.5 x 1 (1:4:235)
82.5 x 1 (1:5:236)
87.5 x 1 (1:6:237)
92.5 x 1 (1:7:238)
97.5 x 1 (1:8:239)
102.5 x 1 (1:9:240)
107.5 x M
107.5 x 1 (1:10:241)

107.5kg Snatch

Clean + Power Jerk:
20 x (1+1)3
57.5 x (3+3)1
77.5 x (3+3)1 (6:16:247)
82.5 x (3+3)1 (6:22:253)
87.5 x (2+2)1 (4:26:257)
92.5 x (1+1)1 (2:28:259)
97.5 x (1+1)1 (2:30:261)
102.5 x (1+1)1 (2:32:263)
107.5 x (1+1)1 (2:34:265)
112.5 x (1+1)1 (2:36:267)
117.5 x (1+1)1 (2:38:269)
122.5 x (1+1)1 (2:40:271)
127.5 x (1+M)1 (1:41:272)
127.5 x (1+1)1 (2:43:275)

127.5kg Clean + Power Jerk

* Notes:

- I could definitely tell that I'm starting to hit a wall with regards to recoverying from training.  This morning, the front squats went well, but the afternoon "mock meet" wasn't as crisp and explosive as I would have liked and I'll attribute most of it to having some really gummy legs.  However, walking away with a 107.5kg snatch and 127.5kg clean and power jerk, totalling 235kg within two weeks of the new program and a back injury; plus, dropping body weight to boot -- not bad at all.  I know there is more in the tank, but I need to dial up my recovery and nutrition.  I'm looking forward to the "deload" week, which will commense tomorrow and continue along through the Thanksgiving Holiday.

2017NOV20 (CON D4A.W2.C1)

Front Squat:
20 x (3)2
50 x (3)2
70 x 3
90 x 3 (3:3:210)
110 x 3 (3:6:213)
122.5 x 3 (3:9:216)
135 x 3 (3:12:219)
147.5 x 3 (3:15:222)

147.5kg x 3 Front Squat

Clean Grip RDL:
20 x 3
60 x 3
90 x 3
110 x (3)3 (9:24:231)

X Plank:
bw + .25 x (6)3

Pull Up:
bw x (4)6

* Notes:

- A big 7.5kg increase from earlier this week with the front squat.  I can hardly wait to downshift next week for a deload to see how it will affect my lifts.

2017NOV19 (CON D3B.W2.C1)

Back Squat:
20 x (3)2
40 x (3)2
60 x (3)2
80 x 3
100 x 3
120 x 3 (3:3:189)
130 x 3 (3:6:192)
140 x 3 (3:9:195)
150 x 3 (3:12:198)
160 x 3 (3:15:201)
170 x (3)2 (6:21:207)

170kg x 3 Back Squat

Press + Pull Up:
((20 x 3) + (bw x 3))1
((55 x 3) + (bw x 3))1
((56 x 3) + (bw x 3))1
((57 x 3) + (bw x 3))1
((58 x 3) + (bw x 3))1
((59 x 3) + (bw x 3))1
((60 x 3) + (bw x 3))1

Clean Grip RDL + Hanging Leg Raise + Reverse Hyper (Roller):
((70 x 3) + (bw x 20) + (70 x 20))1
((100 x 3) + (bw + 6# x 15) + (100 x 20))1
((130 x 3) + (bw + 6# x 15) + (130 x 20))3

* Notes:

- Back squat triples at 170kg -- FUCK YEAH!

2017NOV18 (CON D3A.W2.C1)

Snatch Pull:
40 x (3)2
60 x 3
90 x 3 (3:3:153)
97.5 x 3 (3:6:156)
105 x 3 (3:9:159)
110 x 3 (3:12:162)
115 x 3 (3:15:165)
120 x 3 (3:18:168)

120kg x 3 Snatch Pull

Clean Pull:
105 x 3 (3:21:171)
115 x 3 (3:24:174)
125 x 3 (3:27:177)
135 x 3 (3:30:180)
140 x 3 (3:33:183)
145 x 3 (3:36:186)

145kg x 3 Clean Pull

Bird Dog:
bw x 10 L/R (Level 1)
bw x 10 L/R (Level 2)
bw x 10 L/R (Level 3)

Pull Up:
bw x 3/3/3/3/3/3/3 (Total 21)

Standing Band Lat Sweep:
Orange x (10)6

* Notes:

- A little sluggish this morning but I got it done.  The snatch pull jump from 60kg to 90kg -- let's not do that again.

2017NOV17 (CON D2B.W2.C1)

Clean Deadlift + (BK) Hang Clean:
20 x (1+3)3
50 x (1+3)1
60 x (1+3)1
67.5 x (1+3)1
72.5 x (1+3)1 (4:4:98)
80 x (1+3)1 (4:8:102)
90 x (1+1)1 (2:10:104)
100 x (1+1)1 (2:12:106)
107.5 x (1+1)1 (2:14:108)
100 x (1+1)1 (2:16:110)
110 x (1+1)1 (2:18:112)
120 x (1+1)1 (2:20:114)

120kg Clean Deadlift + (BK) Hang Clean

Clean Deadlift + (BK) Hang Power Clean:
80 x (1+2)1 (3:23:117)
90 x (1+2)1 (3:26:120)
100 x (1+2)1 (3:29:123)

Clean Pull:
115 x 3 (3:32:126)
125 x 3 (3:35:129)
135 x 3 (3:38:132)

Rack Power Jerk:
20 x (3)2
50 x 3
60 x 3
67.5 x 3
72.5 x 3 (3:41:135)
80 x 3 (3:44:138)
90 x 1 (1:45:139)
100 x 1 (1:46:140)
107.5 x 1 (1:47:141)
100 x 1 (1:48:142)
110 x 1 (1:49:143)
120 x 1 (1:50:144)
80 x 2 (2:52:146)
90 x 2 (2:54:148)
100 x 2 (2:56:150)

* Notes:

-  Thoroughly enjoying the new program and I'm very pleased with my progress.

2017NOV16 (CON D2A.W2.C1)

Front Squat:
20 x (3)2
50 x (3)2
70 x 3
90 x 3 (3:3:73)
110 x 3 (3:6:76)
120 x 3 (3:9:79)
130 x 3 (3:12:82)
140 x 3 (3:15:85)

140kg x 3 Front Squat

Clean Grip RDL:
20 x 3
65 x 3
105 x 3 (3:18:88)
115 x 3 (3:21:91)
125 x 3 (3:24:94)

Reverse Hyper (Roller) + Hanging Leg Raise:
((130 x 20) + (bw + 6# x 15))1
((135 x 20) + (bw + 6# x 15))1
((140 x 20) + (bw + 6# x 15))1

Banded Standing Tricep Extension + Dumbbell Cuban Curl:
((Orange x 10) + (6# x 20))3

Pull Up:
bw x 2/3/4/5/5/4/3/2 (28 Total)

* Notes:

- 140kg felt so much lighter than the 130kg!  I can't explain it but I'll take it.

2017NOV15 (CON D1B.W2.C1)

Snatch Deadlift + (BK) Hang Muscle Snatch + Overhead Squat:
20 x (1+1+1)3
40 x (1+1+1)5
50 x (1+1+1)3
60 x (1+1+1)1

Snatch Deadlift + (BK) Hang Snatch:
55 x (1+3)1
60 x (1+3)1
65 x (1+3)1 (4:4:31)
70 x (1+3)1 (4:8:35)
75 x (1+3)1 (4:12:39)
80 x (1+1)1 (2:14:41)
87.5 x (1+1)1 (2:16:43)
95 x (1+1)1 (2:18:45)
90 x (1+1)1 (2:20:47)
97.5 x (1+1)1 (2:22:49)
105 x (1+M)1 (1:23:50)
105 x (1+1)1 (2:25:52)

105kg Snatch Deadlift + (BK) Hang Snatch

Snatch Deadlift + (BK) Hang Power Snatch:
65 x (1+2)1 (3:28:55)
75 x (1+2)1 (3:31:58)
85 x (1+2)1 (3:34:61)

Snatch Pull:
95 x 3 (3:37:64)
105 x 3 (3:40:67)
115 x 3 (3:43:70)

* Notes:

- A hang snatch (below knee) at 105kg, not too damn bad.

2017NOV15 (CON D1A.W2.C1)

Back Squat:
20 x (3)3
55 x (3)2
75 x (3)2
95 x 3
115 x 3 (3:3:3)
125 x 3 (3:6:6)
135 x 3 (3:9:9)
145 x 3 (3:12:12)
155 x 3 (3:15:15)
165 x 3 (3:18:18)

165kg x 3 Back Squat

Clean Grip RDL:
20 x 3
65 x 3
105 x 3 (3:21:21)
115 x 3 (3:24:24)
125 x 3 (3:27:27)

Reverse Hyper (Roller) + Banded Standing External Rotation L-Fly:
((130 x 20) + (Green x 10 L/R))3

Bird Dog Level 1 + Banded Standing Internal Rotation L-Fly:
((bw x 10 L/R) + (Green x 10 L/R))3

* Notes:

- Back squats up to 165kg for a triple?  Who would have known after dealing with a dicked-up low back just two weeks ago?

2017NOV14 (CON D4B.W1.C1)

Muscle Snatch + Overhead Squat:
20 x (1+1)3
40 x (1+1)5
45 x (1+1)3
50 x (1+1)1

Snatch:
50 x 3
60 x 3
70 x 2 (2:2:191)
75 x 1 (1:3:192)
80 x 1 (1:4:193)
85 x 1 (1:5:194)
90 x 1 (1:6:195)
95 x 1 (1:7:196)
100 x 1 (1:8:197)
105 x 1 (1:9:198)

105kg Snatch

Clean + Power Jerk:
20 x bar work
50 x (1+1)3
60 x (1+1)3
70 x (1+1)3
80 x (1+1)2 (4:13:202)
90 x (1+1)1 (2:15:204)
95 x (1+1)1 (2:17:206)
100 x (1+1)1 (2:19:208)
105 x (1+1)1 (2:21:210)
110 x (1+1)1 (2:23:212)
115 x (1+1)1 (2:25:214)
120 x (1+1)1 (2:27:216)

120kg Clean + Power Jerk

Pull Up:
bw x (2)20

* Notes:

- Ended the weeks training with a 105kg snatch and 120kg clean and power jerk for a 225kg total.  Coming off a back injury that required 4 days of rest, I'll take it.

2017NOV14 (CON D4A.W1.C1)

Front Squat:
20 x (3)2
50 x (3)2
70 x 3
90 x 3 (3:3:171)
100 x 3 (3:6:174)
115 x 3 (3:9:177)
130 x 3 (3:12:180)

130kg x 3 Front Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((100 x 20) + (bw x 20))1
((115 x 20) + (bw x 20))1
((130 x 20) + (bw x 20))1

Clean Grip RDL:
60 x 3
100 x 3 (3:15:183)
110 x 3 (3:18:186)
120 x 3 (3:21:189)

* Notes:

- Nothing spectacular, just some front squats and accessory work.

2017NOV13 (CON D3.W1.C1)

Back Squat:
20 x (3)3
47.5 x 3
67.5 x 3
87.5 x 3
107.5 x 3 (3:3:122)
127.5 x 3 (3:6:125)
137.5 x 3 (3:9:128)
147.5 x 3 (3:12:131)

147.5kg x 3 Back Squat

Press:
20 x 8
35 x 3 (3:15:134)
50 x 3 (3:18:137)
52.5 x 3 (3:21:120)
55 x 3 (3:24:123)
57.5 x 3 (3:27:126)

Snatch Pull:
50 x 3
70 x 3
80 x 3 (3:30:129)
90 x 3 (3:33:132)
100 x 3 (3:36:135)
110 x 3 (3:39:138)
120 x 3 (3:42:141)

Clean Pull:
95 x 3 (3:45:144)
105 x 3 (3:48:147)
115 x 3 (3:51:150)
125 x 3 (3:54:153)
135 x 3 (3:57:156)
140 x 3 (3:60:159)

Clean Grip RDL:
100 x 3 (3:63:162)
110 x 3 (3:66:165)
120 x 3 (3:69:168)

Pull Up:
bw x (4)8

* Notes:

- Long fucking workout!

2017NOV12 (CON D2.W1.C1)

Front Squat:
20 x (3)3
40 x (3)2
60 x (3)2
80 x 3 (3:3:56)
100 x 3 (3:6:59)
110 x 3 (3:9:62)
120 x 3 (3:12:65)

6" Block Power Clean + Power Jerk:
20 x bar work
40 x (1+1)3
57.5 x (1+1)3
65 x (1+1)3
72.5 x (1+1)3 (6:18:71)
80 x (1+1)3 (6:24:77)
87.5 x (1+1)1 (2:26:79)
95 x (1+1)1 (2:28:81)
102.5 x (1+1)1 (2:30:83)
95 x (1+1)1 (2:32:85)
102.5 x (1+1)1 (2:34:87)
110 x (1+1)1 (2:36:89)
75 x (1+1)2 (4:40:93)
85 x (1+1)2 (4:44:97)
95 x (1+1)2 (4:48:101)

110kg 6" Block Power Clean + Power Jerk

6" Block Clean Pull:
110 x 3 (3:51:104)
120 x 3 (3:54:107)
130 x 3 (3:57:110)

Clean Grip RDL:
110 x (3)3 (9:66:119)

* Notes:

- I'm slowly getting back into the groove.  The low back is getting better everyday, but I'm still a little apprehensive to push to hard to soon.

2017NOV11 (CON D1B.W1.C1)

6" Block Muscle Snatch + Overhead Squat:
20 x bar work
40 x (1+1)3
50 x (1+1)2
60 x (1+1)1 (2:2:23)

6" Block Power Snatch:
50 x (3)2
60 x 3 (3:5:26)
65 x 3 (3:8:29)
75 x 3 (3:11:32)
80 x 1 (1:12:33)
85 x 1 (1:13:34)
90 x 1 (1:14:35)
85 x 1 (1:15:36)
90 x 1 (1:16:37)
95 x 1 (1:17:38)
70 x 2 (2:19:40)
77.5 x 2 (2:21:42)
85 x 2 (2:23:44)

95kg 6" Block Power Snatch

6" Block Snatch Pull:
90 x 3 (3:26:47)
100 x 3 (3:29:50)
110 x 3 (3:32:53)

Plank:
bw x (30s)4

* Notes:

- I'm feeling a little better today, especially after being able to power snatch after the low back injury. I didn't do any squatting today; although, I really wanted to do some, but decided against it.  I need to maintain some deliberateness in the programming and execution of such programming to avoid any further low back issues.

2017NOV10 (CON D1A.W1.C1)

Back Squat:
20 x (3)2
47.5 x (3)2
67.5 x (3)2
87.5 x 3
107.5 x 3 (3:3:3)
127.5 x (3)3 (9:12:12)

127.5kg x 3 Back Squat

Clean Grip RDL:
20 x 10
70 x 3
100 x (3)3 (9:21:21)

Reverse Hyper (Roller) + Hanging Leg Raise:
((100 x 20) + (bw x 20))1
((125 x 20) + (bw x 20))2

Pull Up:
bw x (5)4

* Notes:

- I'm back on the saddle but moving gingerly at a snails pace.  I'm still dealing with a slight tweak on the right side of my low back/hips, but I couldn't take another day of sitting on my ass.  I had to lift.  As such, I decided to proceed cautiously by programming this workout based on a low projected back squat of 160kg.  Thankfully, it was enough weight after a 4 day break coupled with a tender low back.

2017NOV09 (REST)

Rest:

- Today is the fourth day of my forced rest period due to a low back injury.  I'm feeling slightly better today compared to yesterday.  A solid night of sleep helped dramatically, thanks to the drug cocktail of muscle relaxers and pain medications.  I'm itching to lift again, because I feel like I'm losing all my strength by the minute, but at the same time, the injury has me a little apprehensive; thereby, causing a lack of motivation to train.  I know this all sounds contradictory, because I do want to lift, but taking the time off due to injury has made me somewhat comfortable becoming a lazy slug.  Furthermore, I'm not looking forward to the DOMS that typically accompanies a return to training after a prolonged period off.  At this rate, I figure by Monday, I may feel recovered enough to at least squat.

2017NOV08 (REST)

Rest:

- Today is the third day of rest due to my back injury.  After another chiropractic adjustment, along with applying heat; using the Normatec recovery system, taking muscle relaxers and pain killers; and a semi-restful night of sleep, I'm feeling slightly better.  I can get in and out of the car without excessive pain and discomfort; however, there are times when the pain resurfaces and it catches me off guard.  Currently, standing is significantly less stressful and painful than sitting for prolonged periods of time, and I'm finding a little more mobility and normal curvature in the lower back, as this is typicially a good indication of recovering from this injury.  I'm trying to remain hopeful and, maybe, I can get back on the platform soon.

2017NOV07 (REST)

Rest:

- Today was another day of rest due to my low back injury.  After application of all the various healing methods mentioned in yesterday's post, I feel absolutely indifferent from yesterday.  I'm in pain and walking around like the tin-man.  Even the simple task of bending over to put on socks is a test of physical and mental fortitude.  I hope things will turn for the better tomorrow, because I'm aching to get back under the barbell.

2017NOV06 (REST)

Rest:

- I'm forced to take a full day of rest due to a major case of sciatica and low back pain.  It hurts to bend to any appreciable degree, even after a visit to the chiropractor, electrical stimulation, inversion/traction, cupping, Normatec compression, stretching, and a laundry list of other failed recouperative modalities.  I'm frustrated and in pain.  I'll attempt to return to the platform tomorrow but I don't have high hopes.

2017NOV05 (WSH D6B.W2)

12" Block Muscle Snatch + Overhead Squat:
20 x (1+1)3
40 x (1+1)5
50 x (1+1)3
60 x (1+1)1

12" Block Snatch Deadlift + (AK) Hang Snatch:
50 x (1+1)4
65 x (1+1)2
80 x (1+1)10 (20:20:252)
100 x (1+1)1 (2:22:254)
80 x (1+1)10 (20:42:264)
100 x (1+1)1 (2:44:266)

100kg 12" Block Snatch Deadlift + (AK) Hang Snatch

Reverse Hyper (Strap) + Pull Up:
((100 x 20) + (bw x 4))1
((100 x 20) + (bw x 3))2

Waiter's Sit Up:
8 x (10)2
12 x 10
8 x (10)2

* Notes:

- Garbage lifting today but what's new?

2017NOV04 (WSH D6A.W2)

Belt Squat + Kettlebell Press + Pull Up:
((25 x 10) + (8 x 10) + (bw x 5))1
((60 x 10) + (12 x 10) + (bw x 5))1
((70 x 10) + (16 x 10) + (bw x 5))4

Bent Barbell Row:
20 x (10)3

* Notes:

- Rather short accessory workout to keep the legs primed.  70kg for 10 went very fast.  Hopefully, this will carry over to a bigger squat on Monday.  Now, it's time to rest and feed -- can we say CarbNite?!

2017NOV03 (WSH D5B.W2)

6" Block Clean Deadlift + (BK) Hang Clean + Power Jerk:
20 x (1+1+1)3
55 x (1+1+1)5
75 x (1+1+1)3
95 x (1+1+1)10 (30:30:196)
115 x (1+1+1)1 (3:33:199)
95 x (1+1+1)10 (30:63:229)
115 x (1+1+1)1 (3:66:232)

115kg 6" Block Clean Deadlift + (BK) Hang Clean + Power Jerk

* Notes:

- Getting that volume in at 75%.  Death.

2017NOV03 (WSH D5A.W2)

30" Block Clean Recovery + Pull Up:
20 x bar work
45 x (3)2 + bw x (2)2
65 x (3)2 + bw x (2)2
85 x (3)2 + bw x (2)2
105 x (2)10 + bw x (2)10 (20:20:164)
125 x 2 + bw x 2 (2:22:166)

125kg x 2 30" Block Clean Recovery

Kettlebell Press:
8 x (10)3

* Notes:

- The clean recovery went much smoother and easier today compared to yesterday's debacle.  It probably had much to do with the lower amount of weight used today and the fact that I kinda figured out a better technique to get under the bar with a rolling start vice the static start from yesterday.  Either way, I walked away significantly more confident from today's session.

2017NOV02 (WSH D4.W2)

30" Block Clean Recovery:
20 x bar work
50 x (3)2
70 x 3
90 x 2 (2:2:135)
110 x 1 (1:3:136) * dmax 1
100 x 1 (1:4:137)
120 x 1 (1:5:138) * dmax 2
110 x 1 (1:6:139)
130 x 1 (1:7:140) * dmax 3
120 x 1 (1:8:141)
140 x M
132 x 1 (1:9:142) * dmax 4
137.5 x 1 (1:10:143) * dmax 5
140 x M
140 x 1 (1:11:144) * dmax 6

140kg 30" Block Clean Recovery

Good Morning + Pull Up:
((20 x 8) + (bw x 4))1
((40 x 8) + (bw x 4))1
((50 x 8) + (bw x 4))1
((55 x 8) + (bw x 4))1
((57.5 x 8) + (bw x 4))1

Standing Band Tricep Extension:
Green x 20
Purple x 20
Orange x 20

* Notes:

- Holy smokes, 140kg felt like a metric ton!  To think at one time, a long long time ago, I was able to do 150kg for a triple.  Good God, I've got a lot of work to do!  On another note, I weighed in this morning at 103.8kg.  I think getting comfortably under 103kg by the middle of November is a realistic possibility!

2017NOV01 (WSH D3B.W2)

12" Block Muscle Snatch + Overhead Squat:
20 x (1+1)4
40 x (1+1)4
46 x (1+1)2
52 x (1+1)1

12" Block Snatch Deadlift + (AK) Hang Snatch:
52 x (1+1)3
62 x (1+1)2
72 x (1+1)1 (2:2:95) * dmax 1
62 x (1+1)1
77 x (1+1)1 (2:4:97)
87 x (1+1)1 (2:6:99)
92 x (1+1)1 (2:8:101) * dmax 2
77 x (1+1)1 (2:10:103)
92 x (1+1)1 (2:12:105)
102 x (1+1)1 (2:14:107) * dmax 3
107 x (1+M)1 (1:15:108)
107 x (1+1)1 (2:17:110) * dmax 4
109 x (1+M)2 (2:19:112)

107kg 12" Block Snatch Deadlift + (AK) Hang Snatch

12" Block Snatch Pull + (AK) Hang Snatch Pull:
117 x (1+2)3 (9:28:121)

12" Block Snatch Deadlift + (AK) Hang Power Snatch:
87 x (1+1)6 (12:40:133)

* Notes:

- I absolutely despise "hang" work; especially, from the high hang or above knee.  However, considering I haven't done them in a long time, nailing 107kg was a gift from the weightlifting gods.

2017NOV01 (WSH D3A.W2)

Belt Squat:
55 x 10
75 x (10)4

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

* Notes:

- Getting some reps in this morning with belt squats to keep the legs semi-primed.