2017DEC31 (CON D4.W2.C3)

6" Block Muscle Snatch + Overhead Squat:
20 x (3+3)3
40 x (3+3)1
47.5 x (3+3)1
55 x (2+2)1
62.5 x (1+1)1
67 x (1+1)1 (2:2:260)

Snatch:
58 x 3
63 x 3
68 x 2 (2:4:262)
73 x 1 (1:5:263)
78 x 1 (1:6:264)
83 x 1 (1:7:265)
88 x 1 (1:8:266)
93 x 1 (1:9:267)
98 x 1 (1:10:268)
103 x 1 (1:11:269)
108 x 1 (1:12:270)
113 x M * Pulled Hamstring

108kg 6" Block Snatch

* Notes:

- Today sucked in the worst possible way.  I pulled my right hamstring when attempting 113kg and I hear and felt an audible pop.  This is probably not a good sign, along with the fact that I'm limping around like a I have a broken leg.  I can't seem to win with this sport.

113kg 6" Block Snatch Failed Attempt

(Pulled Hamstring)

2017DEC30 (CON D3B.W2.C3)

Front Squat:
20 x (3)2
56 x (3)2
77 x 3
98 x 3 (3:3:198)
109 x 3 (3:6:201)
120 x 3 (3:9:204)
131 x 3 (3:12:207)
142 x 3 (3:15:210)

142kg x 3 Front Squat

Pull Up:
bw x (2)10

Snatch Deadlift + (BK) Hang Snatch Deadlift:
50 x (1+2)1
70 x (1+2)1 (3:18:213)
90 x (1+2)1 (3:21:216)
97.5 x (1+2)1 (3:24:219)
105 x (1+2)1 (3:27:222)
112.5 x (1+2)3 (9:36:231)

Clean Deadlift + (BK) Hang Clean Deadlift:
117.5 x (1+2)1 (3:39:234)
125 x (1+2)1 (3:42:237)
132.5 x (1+2)1 (3:45:240)
137.5 x (1+2)3 (9:54:249)

Clean Grip RDL + Reverse Hyper (Roller):
((112.5 x 3) + (142.5 x 20))3 (9:63:258)

Ab Ball Crunch:
bw x 50/25/15/10

* Notes:

- Another day putting in work.

2017DEC29 (CON D3A.W2.C3)

Back Squat:
20 x (3)3
47.5 x (3)2
77.5 x 3
107.5 x 3 (3:3:165)
127.5 x 3 (3:6:168)
137.5 x 3 (3:9:171)
147.5 x 3 (3:12:174)
157.5 x 3 (3:15:177)
167.5 x 3 (3:18:180)
170 x 3 (3:21:183)
172.5 x 3 (3:24:186)

172.5kg x 3 Back Squat

Pull Up:
bw x (3)5
bw + Purple x (3)9

Press + Hanging Leg Raise:
((20 x 6) + (bw x 20))1
((45 x 3) + (bw + 2.5 x 20))1
((52.5 x 3) + (bw + 5 x 20))1
((60 x 3) + (bw + 7.5 x 20))1
((65 x 3) + (bw + 10 x 20))1
((67.5 x 3) + (bw + 10 x 20))1
((69 x 3) + (bw + 10 x 20))1

Clean Grip RDL + Reverse Hyper (Roller):
((110 x 3) + (165 x 20))1 (3:27:189)
((120 x 3) + (170 x 20))1 (3:30:192)
((130 x 3) + (175 x 20))1 (3:33:195)

Banded Standing Victory Raise + Supine Ab Ball Press:
((Green x 20) + (pvc x 20))3

* Notes:

- Back squats were a mother trucker!

2017DEC28 (CON D2B.W2.C3)

6" Block Clean Deadlift + (BK) Hang Clean + Power Jerk:
20 x (1+1+1)3
55 x (1+1+1)3
63.5 x (1+1+1)3
71 x (1+1+1)3
78.5 x (1+1+1)3 (9:9:105)
83.5 x (1+1+1)3 (9:18:114)
95 x (1+1+1)1 (3:21:117)
105 x (1+1+1)1 (3:24:120)
113 x (1+1+1)1 (3:27:123)
109 x (1+1+1)1 (3:30:126)
115 x (1+1+1)1 (3:33:129)
123 x (1+1+1)1 (3:36:132)
130 x (1+1+1)1 (3:39:135)

130kg 6" Block Clean Deadlift + (BK) Hang Clean + Power Jerk

6" Block Clean Deadlift + (BK) Hang Power Clean + Power Jerk:
95 x (1+1+1)2 (6:45:141)
105 x (1+1+1)2 (6:51:147)
115 x (1+1+1)2 (6:57:153)

6" Block Clean Pull:
120 x 3 (3:60:156)
130 x 3 (3:63:159)
140 x 3 (3:66:162)

Ab Ball Crunch + Prone Ab Ball Plate Press:
((bw x 50) + (1.25 x 20))1
((bw x 25) + (1.25 x 20))1
((bw x 15) + (1.25 x 20))1
((bw x 10) + (1.25 x 20))1

Twisting Bird Dog + Standing Plate Cuban Curl:
((bw x 10 L/R) + (1.25 x 20))3

Kettlebell Bent Row:
24 x 5 L/R
28 x 5 L/R
32 x 5 L/R
28 x 5 L/R
24 x 5 L/R

* Notes:

- 130kg hang clean from below the knee, can't complain.  I'm looking forward to doing the same amount of weight (or more) above the knee soon.

2017DEC27 (CON D2A.W2.C3)

Front Squat:
20 x (3)2
45 x (3)2
65 x 3
85 x 3 (3:3:72)
95 x 3 (3:6:75)
105 x 3 (3:9:78)
115 x 3 (3:12:81)
125 x 3 (3:15:84)
135 x 3 (3:18:87)

135kg x 3 Front Squat

Clean Grip RDL + Reverse Hyper (Roller):
((110 x 3) + (135 x 20))1 (3:21:90)
((120 x 3) + (135 x 20))1 (3:24:93)
((130 x 3) + (135 x 20))1 (3:27:96)

Pull Up:
bw x (3)2
bw + 5 x (3)2
bw + 7.5 x 3
bw + 10 x 3
bw + 12.5 x 3
bw + 15 x 3
bw + 17.5 x 3
bw + 20 x 3
bw + 22.5 x 3

Ab Ball Plank + Banded Standing Tricep Pushdown + Ab Ball Crunch:
((bw x 60s) + (Maroon x 20) + (bw x 50))1
((bw x 45s) + (Maroon x 20) + (bw x 25))1
((bw x 30s) + (Maroon x 20) + (bw x 15))1
((bw x 15s) + (Maroon x 20) + (bw x 10))1

* Notes:

- Grinding through another day of lifting.  Mostly accessory work but work nonetheless.

2017DEC26 (CON D1B.W2.C3)

6" Block Muscle Snatch + Overhead Squat:
20 x (3+3)3
42.5 x (3+3)1
52.5 x (2+2)1
60 x (1+1)1
65 x (1+1)1

6" Block Snatch Deadlift + (BK) Hang Snatch:
60 x (1+3)1
65 x (1+3)1
70 x (1+3)1 (4:4:34)
75 x (1+2)1 (3:7:37)
80 x (1+1)1 (2:9:39)
85 x (1+1)1 (2:11:41)
90 x (1+1)1 (2:13:43)
95 x (1+1)1 (2:15:45)
100 x (1+1)1 (2:17:47)
105 x (1+1)1 (2:19:49)
110 x (1+1)1 (2:21:51)

110kg 6" Block Snatch Deadlift + (BK) Hang Snatch

6" Block Snatch Deadlift + (BK) Hang Power Snatch:
80 x (1+2)1 (3:24:54)
90 x (1+2)1 (3:27:57)
100 x (1+2)1 (3:30:60)

6" Block Snatch Pull:
100 x 3 (3:33:63)
110 x 3 (3:36:66)
120 x 3 (3:39:69)

4 Count Flutter Kick + Plate Cuban Curl + Plank:
((bw x 20) + (1.5 x 20) + (bw x 60s))1
((bw x 20) + (2 x 20) + (bw x 60s))1
((bw x 20) + (2.5 x 20) + (bw x 60s))1

* Notes:

- 110kg from below knee hang snatch, not too shabby!

2017DEC25 (CON D1A.W2.C3)

Back Squat:
20 x (3)4
42.5 x (3)2
72.5 x 3
92.5 x 3
122.5 x 3 (3:3:3)
132.5 x 3 (3:6:6)
142.5 x 3 (3:9:9)
152.5 x 3 (3:12:12)
162.5 x 3 (3:15:15)
167.5 x 3 (3:18:18)
172.5 x 3 (3:21:21)

172.5kg x 3 Back Squat

Clean Grip RDL + Reverse Hyper (Roller) + Hanging Leg Raise:
((110 x 3) + (165 x 20) + (bw + 5 x 20))1 (3:24:24)
((120 x 3) + (165 x 20) + (bw + 7.5 x 20))1 (3:27:27)
((130 x 3) + (165 x 20) + (bw + 10 x 20))1 (3:30:30)

Pull Up:
bw x (2)13

Ab Ball Crunch:
bw x 50/25/15/10

* Notes:

- Squatting without any support equipment isn't half bad.  I managed to knock out a triple at 172.5kg, albeit, it was slow and grinding but successful nevertheless.  I'm actually looking forward to next weeks worth of training because it's a deload week.  Having family around, eating garbage for food, and not getting sufficient sleep and rest is starting to take a toll.  I can feel it and it doesn't feel good at all.

2017DEC24 (CON D4.W1.C3)

Muscle Snatch + Overhead Squat:
20 x (3+3)3
40 x (3+3)1
47.5 x (3+3)1
55 x (2+2)1
62.5 x (1+1)1
67.5 x (1+1)1 (2:2:205)

Snatch:
57.5 x 3
67.5 x 3 (3:5:208)
77.5 x 2 (2:7:210)
82.5 x 1 (1:8:211)
87.5 x 1 (1:9:212)
92.5 x 1 (1:10:213)
97.5 x 1 (1:11:214)
102.5 x 1 (1:12:215)
104 x 1 (1:13:216)
108 x 1 (1:14:217)

108kg Snatch

Clean + Power Jerk:
20 x (1+1)3
52.5 x (3+3)1
75 x (3+3)1
85 x (2+2)1 (4:18:221)
92.5 x (1+1)1 (2:20:223)
100 x (1+1)1 (2:22:225)
107.5 x (1+1)1 (2:24:227)
115 x (1+1)1 (2:26:229)
122.5 x (1+1)1 (2:28:231)
128 x (1+1)1 (2:30:233)
132 x (1+1)1 (2:32:235)

132kg Clean + Power Jerk

Plank + Banded Stading Victory Raise:
((bw + 10 Mountain Climbers (L/R) @ 60s) + (Green x 20))3

* Notes:

- I finished this week's worth of training with a 108kg snatch and 132kg clean + power jerk, resulting in a 240kg total.  Considering I haven't been eating extremely well, or training very diligently due to the holidays, I'm very pleased with today's results.

2017DEC23 (CON D3B.W1.C3)

Front Squat:
20 x (3)2
45 x (3)2
65 x 3
85 x 3 (3:3:158)
105 x 3 (3:6:161)
115 x 3 (3:9:164)
125 x 3 (3:12:167)

125kg x 3 Front Squat

6" Block Snatch Pull:
45 x 3
65 x 3
85 x 3 (3:15:170)
105 x 3 (3:18:173)
115 x 3 (3:21:176)
125 x 3 (3:24:179)

6" Block Clean Pull:
90 x 3 (3:27:182)
110 x 3 (3:30:185)
130 x 3 (3:33:188)
140 x 3 (3:36:191)
150 x 3 (3:39:194)

Pull Up:
bw x (3)2
bw + 5 x (3)2
bw + 7.5 x 2
bw + 10 x 1
bw + 7.5 x 3
bw + 10 x 2
bw + 12.5 x 1

Clean Grip RDL + Reverse Hyper (Roller):
((105 x 3) + (125 x 20))1 (3:42:197)
((115 x 3) + (125 x 20))1 (3:45:200)
((125 x 3) + (125 x 20))1 (3:48:203)

Supine Ab Ball Plate Press + Prone Ab Ball B/N Press + Ab Ball Plank:
((.5 x 20) + (pvc x 20) + (bw x 30s))3

Banded Standing Tricep Pushdown + Ab Ball Plank:
((Maroon x 20) + (bw x 30s))3

* Notes:

- Nothing exceptional to report, just moving in preparation for the upcoming max-out day.

2017DEC22 (CON D3A.W1.C3)

Back Squat:
20 x (3)2
46 x (3)2
66 x 3
86 x 3
106 x 3 (3:3:122)
126 x 3 (3:6:125)
146 x 3 (3:9:128)
156 x 3 (3:12:131)
166 x 3 (3:15:134)

166kg x 3 Back Squat

Press:
20 x (6)2
42.5 x 3
47.5 x 3
52.5 x 3
57.5 x 3 (3:18:137)
60 x 3 (3:21:140)
62.5 x 3 (3:24:143)
65 x 3 (3:27:146)

Pull Up:
bw x (3)11

Ab Ball Crunch:
bw x 50/40/30/20/10

Clean Grip RDL + Reverse Hyper (Roller):
((105 x 3) + (145 x 20))1 (3:30:149)
((115 x 3) + (155 x 20))1 (3:33:152)
((125 x 3) + (165 x 20))1 (3:36:155)

* Notes:

- No belt, no sleeves, no wrap back squat triple of 166kg -- success and progress.

2017DEC21 (CON D2B.W1.C3)

6" Block Power Clean + Power Jerk:
20 x (1+1)3
50 x (3+3)1
60 x (3+3)1
70 x (3+3)1
82.5 x (3+3)1 (6:6:80)
90 x (3+3)1 (6:12:86)
102.5 x (1+1)1 (2:14:88)
110 x (1+1)1 (2:16:90)
115 x (1+1)1 (2:18:92)
110 x (1+1)1 (2:20:94)
117.5 x (1+1)1 (2:22:96)
125 x (1+1)1 (2:24:98)
90 x (2+2)1 (4:28:102)
97.5 x (2+2)1 (4:32:106)
105 x (2+2)1 (4:36:110)

125kg 6" Block Power Clean + Power Jerk

6" Block Clean Pull:
115 x 3 (3:39:113)
125 x 3 (3:42:116)
135 x 3 (3:45:119)

Hanging Leg Raise + Ab Ball Crunch:
((bw + 2.5 x 20) + (bw x 20))1
((bw + 5 x 20) + (bw x 20))3
((bw + 7.5 x 20) + (bw x 20))1

Prone Ab Ball Plate Press:
bw + .5 x 20
bw + 1 x 20
bw + 1.5 x 20

* Notes:

- Back at it, after a two day break and I felt very good today.  I started to get a little hesitant towards the higher sets but I did manage to knock out this whole workout without any support equipment.  No straps, belts, wraps, etc... nothing.

2017DEC20 (REST)

Rest:

- Christmas vacation with the family at Opryland Hotel and Resort in Nashville, Tennessee.

2017DEC19 (REST)

Rest:

- Christmas vacation with the family at Opryland Hotel and Resort in Nashville, Tennessee.

2017DEC18 (CON D2A.W1.C3)

Front Squat:
20 x (3)2
45 x (3)2
65 x 3
85 x 3 (3:3:56)
105 x 3 (3:6:59)
115 x 3 (3:9:62)
125 x 3 (3:12:65)

125kg x 3 Front Squat

Clean Grip RDL + Hanging Leg Raise + Reverse Hyper (Roller):
((105 x 3) + (bw + 6# x 20) + (125 x 20))1 (3:15:68)
((115 x 3) + (bw + 12# x 20) + (125 x 20))1 (3:18:71)
((125 x 3) + (bw + 18# x 20) + (125 x 20))1 (3:21:74)

Pull Up:
bw x (3)2
bw + 5 x (3)2
bw + 7.5 x 3
bw + 10 x 3
bw + 12.5 x 3
bw + 15 x 3
bw + 17.5 x 3

Ab Ball Crunch:
bw x 50/25/15/10

* Notes:

- A little work before heading out on vacation for the next three days.

2017DEC17 (CON D1B.W1.C3)

6" Block Muscle Snatch + Overhead Squat:
20 x (3+3)3
45 x (1+1)3
55 x (1+1)2
65 x (1+1)1

6" Block Power Snatch:
55 x 3
65 x 3
72.5 x 3 (3:3:27)
80 x 3 (3:6:30)
87.5 x 1 (1:7:31)
95 x 1 (1:8:32)
102.5 x 1 (1:9:33)
100 x 1 (1:10:34)
105 x 1 (1:11:35)
110 x 1 (1:12:36)
80 x 2 (2:14:38)
90 x 2 (2:16:40)
100 x (2)2 (4:20:44)

110kg 6" Block Power Snatch

6" Block Snatch Pull:
100 x 3 (3:23:47)
110 x 3 (3:26:50)
120 x 3 (3:29:53)

Banded Standing Victory Raise + Plank + Plate Cuban Curl + Plank:
((Green x 20) + (bw x 60s) + (.5 x 20) + (bw x 60s) + (Green x 20) + (bw x 60s) + (1 x 20) + (bw x 60s) + (Green x 20) + (bw x 60s) + (1.5 x 20))1

* Notes:

- 110kg block power snatch.  Can't complain at all.

2016DEC16 (CON D1A.W1.C3)

Back Squat:
20 x (3)2
45 x (3)2
65 x 3
85 x 3
105 x 3 (3:3:3)
125 x 3 (3:6:6)
145 x 3 (3:9:9)
155 x 3 (3:12:12)
165 x 3 (3:15:15)

165kg x 3 Back Squat

Clean Grip RDL + Reverse Hyper (Roller):
((105 x 3) + (145 x 20))1 (3:18:18)
((115 x 3) + (155 x 20))1 (3:21:21)
((125 x 3) + (165 x 20))1 (3:24:24)

Pull Up:
bw x (2)11

Ab Ball Crunches:
bw x 50/25/15/10

* Notes:

- Back to the grind.

2017DEC15 (REST)

Rest:

- I'm taking a day off from the gym.  I need the rest after the emotional roller-coaster that I've been on for the past 24 hours.

2017DEC14 (CON D4.W3.C2) * DELOAD

Muscle Snatch + Overhead Squat:
20 x (3+3)3
42.5 x (1+1)3
50 x (1+1)2
57.5 x (1+1)1

Snatch:
55 x 3
62.5 x 3
70 x 2 (2:2:231)
77.5 x 1 (1:3:232)
85 x 1 (1:4:233)
92.5 x 1 (1:5:234)
100 x 1 (1:6:235)
105 x 1 (1:7:236)
110 x M
111 x M

105kg Snatch

Clean + Power Jerk:
20 x (1+1)3
62.5 x (3+3)1
72.5 x (3+3)1
82.5 x (3+3)1 (6:13:242)
90 x (2+2)1 (4:17:246)
97.5 x (1+1)1 (2:19:248)
105 x (1+1)1 (2:21:250)
112.5 x (1+1)1 (2:23:252)
120 x (1+1)1 (2:25:254)
125 x (1+1)1 (2:27:256)
130 x (1+1)1 (2:29:258)

130kg Clean + Power Jerk

* Notes:

- Overall, a pretty great day on the platform finishing off the last week of this three week cycle with a 235kg total.  A lot more than the previous cycle!

2017DEC13 (CON D3B.W3.C2) * DELOAD

Front Squat:
20 x (3)2
55 x (3)2
75 x 3 (3:3:187)
95 x 3 (3:6:190)
115 x 3 (3:9:193)
125 x 3 (3:12:196)

125kg x 3 Front Squat

Snatch Deadlift:
50 x 3
80 x 3 (3:15:199)
90 x 3 (3:18:202)
100 x 3 (3:21:205)
110 x 3 (3:24:208)

Clean Deadlift:
100 x 3 (3:27:211)
110 x 3 (3:30:214)
120 x 3 (3:33:217)
130 x 3 (3:36:220)

Clean Grip RDL + Reverse Hyper (Roller):
((100 x 3) + (125 x 20))3 (9:45:229)

Pull Up:
bw x (4/3/2/1)2

Ab Ball Crunch:
bw x 50/25/15/10

* Notes:

- Nothing spectacular to report but the front squats felt very heavy once I hit 115kg.  Time for rest so I can max out tomorrow before the big vacation.  Hopefully, a chiropractic adjustment will help as well.

2017DEC12 (CON D3A.W3.C2) * DELOAD

18" Block Clean + Power Jerk:
20 x (1+1)3
55 x (3+3)2
65 x (3+3)1
75 x (3+3)1 (6:6:123)
82.5 x (3+3)1 (6:12:129)
90 x (3+3)1 (6:18:135)
97.5 x (3+3)1 (6:24:141)
105 x (3+3)1 (6:30:147)
112.5 x (3+3)1 (6:36:152)
120 x (1+1)3 (6:42:158)

120kg 18" Block Clean + Power Jerk

18" Block Power Clean + Power Jerk:
90 x (3+3)1 (6:48:164)
100 x (3+3)1 (6:54:170)
110 x (3+3)1 (6:60:176)
120 x (1+1)1 (2:62:178)

18" Block Clean Pull:
132.5 x 3 (3:65:181)
142.5 x 3 (3:68:184)

Plank:
bw x (30s/30r)5

Banded Standing Overhead Tricep Extension:
Maroon x (10)3

* Notes:

- I had to make some quick adjustments to the training program.  Instead of the 3 stage cleans, I went with 18" block cleans and incorporated the power jerks with the cleans to stay more efficient with time constraints.  It worked out well.

2017DEC12 (CON D2B.W3.C2) * DELOAD

Back Squat:
20 x (3)2
45 x (3)2
65 x 3
85 x 3
105 x 3 (3:3:81)
115 x 3 (3:6:84)
125 x 3 (3:9:87)
135 x 3 (3:12:90)
145 x 3 (3:15:93)
155 x 3 (3:18:96)

155kg x 3 Back Squat

Press:
20 x (6)2
47.5 x 3
55 x 3 (3:21:99)
62.5 x 3 (3:24:102)
65 x 3 (3:27:105)
67.5 x 3 (3:30:108)

Clean Grip RDL + Reverse Hyper (Roller):
((100 x 3) + (135 x 20))1 (3:33:111)
((110 x 3) + (145 x 20))1 (3:36:114)
((120 x 3) + (155 x 20))1 (3:39:117)

Pull Up:
bw x (2)12

Ab Ball Crunch:
bw x 10 @ 2s hold
bw + 5 x 10 @ 2s hold
bw + 10 x 10 @ 2s hold

* Notes:

- Grinding away with a 155kg back squat triple along with a press triple at 67.5kg.  Overall, pretty happy.

2017DEC11 (CON D2A.W3.C2) * DELOAD

Muscle Snatch + Overhead Squat:
20 x (3+3)2
40 x (1+1)3
47.5 x (1+1)2
55 x (1+1)1
62.5 x (1+1)1 (2:2:41)
70 x (1+1)2 (4:6:45)

70kg Muscle Snatch + Overhead Squat

Snatch + (BK) Hang Snatch + (AK) Hang Snatch:
55 x (1+1+1)1
62.5 x (1+1+1)1 (3:9:48)
70 x (1+1+1)1 (3:12:51)
77.5 x (1+1+1)1 (3:15:54)
85 x (1+1+1)1 (3:18:57)
92.5 x (1+1+1)1 (3:21:60)
100 x (1+1+1)1 (3:24:63)

100kg Snatch + (BK) Hang Snatch + (AK) Hang Snatch

Power Snatch + (BK) Hang Power Snatch + (AK) Hang Power Snatch:
70 x (1+1+1)1 (3:27:66)
77.5 x (1+1+1)1 (3:30:69)
85 x (1+1+1)1 (3:33:72)

Snatch Pull + (BK) Hang Snatch Pull + (AK) Hang Snatch Pull:
100 x (1+1+1)1 (3:36:75)
110 x (1+1+1)1 (3:39:78)

Banded Standing Victory Raise + Dumbbell Cuban Curl:
((Green x 20) + (6# x 20))3

* Notes:

- I may have bumped up the numbers today.  So calling today a "deload" day would be stretch.  Nevertheless, zeros missed attempts, and finishing off the snatch complex with 100kg, epic!

2017DEC11 (CON D1B.W3.C2) * DELOAD

Front Squat:
20 x (3)2
55 x (3)2
75 x 3
95 x 3 (3:3:24)
115 x 3 (3:6:27)
135 x 3 (3:9:30)

135kg x 3 Front Squat

Clean Grip RDL:
100 x 3 (3:12:33)
110 x 3 (3:15:36)
120 x 3 (3:18:39)

Reverse Hyper (Roller) + Hanging Leg Raise:
((135 x 20) + (bw + 6# x 20))1
((135 x 20) + (bw + 12# x 20))1
((135 x 20) + (bw + 18# x 20))1

Pull Up:
bw x (2)2
bw + 12# x (2)6
bw + 24# x (2)3

* Notes:

- Continuing the "deload" week and moving fairly well.  I'm looking forward to the snatch session later this afternoon.

2017DEC10 (CON D1A.W3.C2) * DELOAD

Back Squat:
20 x (3)2
45 x 3
65 x 3
85 x 3
105 x 3 (3:3:3)
125 x 3 (3:6:6)
135 x 3 (3:9:9)
145 x 3 (3:12:12)

145kg x 3 Back Squat

Clean Grip RDL + Hanging Leg Raise + Reverse Hyper (Roller):
((100 x 3) + (bw + 12# x 20) + (125 x 20))1 (3:15:15)
((110 x 3) + (bw + 12# x 25) + (135 x 20))1 (3:18:18)
((120 x 3) + (bw + 12# x 30) + (145 x 20))1 (3:21:21)

Pull Up + Banded Standing Tricep Pushdown:
((bw x 5) + (Maroon x 10))4

Plank:
bw x (30s/30sR)5

* Notes:

- Back to a "deload" week.  I seriously questioned dropping back into a "deload" week prior to going on vacation, but decided to go the easy route, as I didn't want to travel to Cancun with a tweaked back or someother injury.  It's takes a lot of self discipline and it's killing me.

2017DEC09 (CON D4.W2.C2)

Muscle Snatch + Overhead Squat:
20 x (3+3)3
45 x (1+1)3
55 x (1+1)2
65 x (1+1)1

Snatch:
60 x 3
65 x 3
70 x 2 (2:2:247)
75 x 1 (1:3:248)
80 x 1 (1:4:249)
85 x 1 (1:5:250)
90 x 1 (1:6:251)
95 x 1 (1:7:252)
100 x 1 (1:8:253)
105 x 1 (1:9:254)
110 x 1 (1:10:255)

110kg Snatch

Clean + Power Jerk:
20 x (1+1)3
60 x (3+3)1
80 x (3+3)1 (6:16:261)
85 x (3+3)1 (6:22:267)
90 x (2+2)1 (4:26:271)
96 x (1+1)1 (2:28:273)
102 x (1+1)1 (2:30:275)
108 x (1+1)1 (2:32:277)
114 x (1+1)1 (2:34:279)
120 x (1+1)1 (2:36:281)
126 x (1+1)1 (2:38:283)
132 x (1+1)1 (2:40:285)
133 x (1+1)1 (2:42:287)

133kg Clean + Power Jerk

Banded Standing Victory Raise + Pull Up:
((Green x 20) + (bw + 5 x 5))1
((Green x 20) + (bw + 10 x 5))1
((Green x 20) + (bw + 15 x 5))1
((Green x 20) + (bw + 20 x 5))1

* Notes:

- Everything felt smooth, snappy, and crisp today.  I ended this week's worth of training with a 243kg total, which isn't half bad considering I totalled 249kg at my last meet, and I felt like I had more in the tank today.  I had to exercise some serious discipline to walk away from the 110kg snatch, because I felt like I could have done 120kg today.  Initially, I had a goal weight of 132kg for the clean and power jerk but my 132kg attempt was a "press-out" so I couldn't accept that lift as an honest lift.  Instead, I opted to take another lift, this time at 133kg and the lift went significantly better.  So, zero misses which is reason for celebration, and a total that is 6kg shy of my most recent competition total -- success.

2017DEC08 (CON D3B.W2.C2)

Front Squat:
20 x (3)3
55 x (3)2
75 x 3
95 x 3 (3:3:194)
115 x 3 (3:6:197)
125 x 3 (3:9:200)
135 x 3 (3:12:203)

135kg x 3 Front Squat

Snatch Deadlift:
60 x 3
80 x 3 (3:15:206)
100 x 3 (3:18:209)
110 x (3)3 (9:27:218)

Clean Deadlift:
105 x 3 (3:30:221)
115 x 3 (3:33:224)
125 x 3 (3:36:227)
135 x (3)3 (9:45:236)

Clean Grip RDL + Reverse Hyper (Roller):
((110 x 3) + (132.5 x 20))3 (9:54:245)

Ab Ball Crunches:
bw x (20)3

* Notes:

- My low back is starting to aggravate me again, so I took it relatively easy today.

2017DEC07 (CON D3A.W2.C2)

Back Squat:
20 x (3)3
45 x (3)2
65 x 3
85 x 3
105 x 3 (3:3:158)
115 x 3 (3:6:161)
125 x 3 (3:9:164)
135 x 3 (3:12:167)
145 x 3 (3:15:170)
155 x 3 (3:18:173)
165 x 3 (3:21:176)
175 x 3 (3:24:179)

175kg x 3 Back Squat

Press + Pull Up:
((20 x 6) + (bw x 3))1
((42.5 x 3) + (bw x 3))1
((47.5 x 3) + (bw x 3))1
((52.5 x 3) + (bw x 3))1
((57.5 x 3) + (bw x 3))1 (3:27:182)
((60 x 3) + (bw x 3))1 (3:30:185)
((62.5 x 3) + (bw x 3))1 (3:33:188)
((65 x 3) + (bw x 3))1 (3:36:191)

Reverse Hyper (Roller) + Ab Ball Crunches:
((155 x 20) + (bw x 20))1
((165 x 20) + (bw x 20))1
((175 x 20) + (bw x 20))1

* Notes:

- A slow grinding 175kg triple back squat this morning.  I shouldn't have gone so high but fuck it.  I'll end up paying for it later.

2017DEC06 (CON D2B.W2.C2)

Clean Deadlift + (AK) Hang Clean:
20 x (1+3)1
52.5 x (1+3)2
62.5 x (1+3)1
70 x (1+3)1
77.5 x (1+3)1 (4:4:95)
82.5 x (1+3)1 (4:8:99)
92.5 x (1+1)1 (2:10:101)
100 x (1+1)1 (2:12:103)
107.5 x (1+1)1 (2:14:105)
102.5 x (1+1)1 (2:16:107)
110 x (1+1)1 (2:18:109)
117.5 x (1+1)1 (2:20:111)
122.5 x (1+1)1 (2:22:113)

122.5kg Clean Deadlift + (AK) Hang Clean

Clean Deadlift + (AK) Hang Power Clean:
90 x (1+2)1 (3:25:116)
100 x (1+2)1 (3:28:119)
110 x (1+2)1 (3:31:122)

Clean Pull + (AK) Hang Clean Pull:
115 x (1+4)1 (5:36:127)
125 x (1+4)1 (5:41:132)
135 x (1+3)1 (4:45:136)

Block Power Jerk:
20 x 3
52.5 x 3
62.5 x 3
70 x 3
77.5 x 3 (3:48:139)
82.5 x 3 (3:51:142)
92.5 x 1 (1:52:143)
100 x 1 (1:53:144)
107.5 x 1 (1:54:145)
102.5 x 1 (1:55:146)
110 x 1 (1:56:147)
117.5 x 1 (1:57:148)
122.5 x 1 (1:58:149)
90 x 2 (2:60:151)
100 x 2 (2:62:153)
110 x 2 (2:64:155)

* Notes:

- I'm physically destroyed after today's workout.  The morning session wasn't super taxing but I could feel some serious tightness in my mid back from all the pull ups and planks.  Then to knock out hang clean complexes was death.

2017DEC06 (CON D2A.W2.C2)

Front Squat:
20 x (3)3
52.5 x (3)2
72.5 x 3
92.5 x 3 (3:3:73)
112.5 x 3 (3:6:76)
122.5 x 3 (3:9:79)
132.5 x 3 (3:12:82)

132.5kg x 3 Front Squat

Clean Grip RDL + Reverse Hyper (Roller):
((107.5 x 3) + (112.5 x 20))1 (3:15:85)
((117.5 x 3) + (122.5 x 20))1 (3:18:88)
((127.5 x 3) + (132.5 x 20))1 (3:21:91)

Pull Up:
bw x (2)3
bw + 5 x (2)2
bw + 7.5 x 1
bw + 6.25 x 2
bw + 8.75 x 1
bw + 7.5 x 2
bw + 10 x 1
bw + 8.75 x 2
bw + 11.25 x 1

Plank:
bw x 60s
bw x 45s
bw x 30s
bw x 15s
bw x 15s
bw x 30s
bw x 45s
bw x 60s

* Notes:

- Chipping away and strangely starting to enjoy more core/ab work.

2017DEC05 (CON D1B.W2.C2)

Muscle Snatch + Overhead Squat:
20 x (1+1)6
40 x (1+1)3
50 x (1+1)2
60 x (1+1)1

Snatch Deadlift + (AK) Hang Snatch:
57.5 x (1+3)1
62.5 x (1+3)1
67.5 x (1+3)1 (4:4:34)
72.5 x (1+2)1 (3:7:37)
77.5 x (1+1)1 (2:9:39)
82.5 x (1+1)1 (2:11:41)
87.5 x (1+1)1 (2:13:43)
92.5 x (1+1)1 (2:15:45)
97.5 x (1+1)1 (2:17:47)
102.5 x (1+M)1 (1:18:48)
102.5 x (1+1)1 (2:20:50)
107 x (1+1)1 (2:22:52)

107kg Snatch Deadlift + (AK) Hang Snatch

Snatch Deadlift + (AK) Hang Power Snatch:
70 x (1+2)1 (3:25:55)
80 x (1+2)1 (3:28:58)
90 x (1+2)1 (3:31:61)

Snatch Pull:
97.5 x 3 (3:34:64)
107.5 x 3 (3:37:67)
117.5 x 3 (3:40:70)

* Notes:

- Up 2kg from the previous hang snatch complex and today was above the knee, which equates to a little more challenging task.  So coming in 2kg higher is something worth celebrating, even if it is minor.

2017DEC05 (CON D1A.W2.C2)

Back Squat:
20 x (3)2
42.5 x (3)2
62.5 x 3
82.5 x 3
102.5 x 3
112.5 x 3 (3:3:3)
122.5 x 3 (3:6:6)
132.5 x 3 (3:9:9)
142.5 x 3 (3:12:12)
152.5 x 3 (3:15:15)
162.5 x 3 (3:18:18)
172.5 x 3 (3:21:21)

172.5kg x 3 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((152.5 x 20) + (bw + 6# x 20))1
((162.5 x 20) + (bw + 6# x 20))1
((172.5 x 20) + (bw + 12# x 20))1

Clean Grip RDL:
110 x (3)3 (9:30:30)

* Notes:

- Back squat triple at 172.5kg -- out-fucking-standing and my back was little wonky as well -- double out-fucking-standing!

2017DEC04 (CON D4.W1.C2)

Muscle Snatch + Overhead Squat:
20 x (3+3)2
45 x (1+1)3
55 x (1+1)2
65 x (1+1)1 (2:2:211)

Snatch:
55 x 3
65 x 3 (3:5:214)
75 x 2 (2:7:216)
80 x 1 (1:8:217)
85 x 1 (1:9:218)
91 x 1 (1:10:219)
97 x 1 (1:11:220)
102 x 1 (1:12:221)
106 x (M)2 * dirty load (105.5)
106 x (M)3

102kg Snatch

Clean + Power Jerk:
20 x bar work
50 x (1+1)3
70 x (1+1)3
80 x (1+1)1 (2:14:223)
87.5 x (1+1)1 (2:16:225)
95 x (1+1)1 (2:18:227)
102.5 x (1+1)1 (2:20:229)
110 x (1+1)1 (2:22:231)
117.5 x (1+1)1 (2:24:233)
125 x (1+1)1 (2:26:235)

125kg Clean + Power Jerk

* Notes:

- Feeling extremely sluggish and drained after clearing out the herb garden and cleaning out the garage.  Working out probably wasn't a great idea, but due to the fact that I'm stubborn as hell, I went ahead with the training session.  It was a complete nightmare.  I had 110kg as a goal weight for the snatch, but I ended up 8kg short.  For the life of me, I couldn't secure 106kg over my head -- even after 4 attempts, two of which were "dirty loads" because I fogot to add the .5kg plate to the right side  of the bar.  I'm a moron!  The clean and power jerks went significantly better than I had expected, finishing off at 125kg, but it wasn't easy.  Regardless, I finished the day with a 2kg (227kg) increase in my total, above the same recipricating day of Cycle I (225kg total), which I had to make up with the clean and power jerk.  Nevertheless, it's still an increase, however small.  Time to start prepping for the next week's worth of training.

2017DEC03 (CON D3B.W1.C2)

Front Squat:
20 x (3)3
42.5 x (3)2
62.5 x (3)2
82.5 x 3 (3:3:158)
92.5 x 3 (3:6:161)
102.5 x 3 (3:9:164)
112.5 x 3 (3:12:167)
122.5 x 3 (3:15:170)

122.5kg x 3 Front Squat

18" Block Snatch Pull:
50 x 3
70 x 3 (3:18:173)
80 x 3 (3:21:176)
85 x 3 (3:24:179)
92.5 x 3 (3:27:182)
105 x 3 (3:30:185)
107.5 x 3 (3:33:188)
110 x 3 (3:36:191)

18" Block Clean Pull:
102.5 x 3 (3:39:194)
112.5 x 3 (3:42:197)
122.5 x 3 (3:45:200)
132.5 x 3 (3:48:203)
137.5 x 3 (3:51:206)
142.5 x 3 (3:54:209)

Reverse Hyper (Roller) + Hanging Leg Raise + Banded Standing Victory Raise:
((122.5 x 20) + (bw + 6# x 20) + (Green x 20))3

* Notes:

- I felt very sluggish today.  It may have a lot to do with the fact that I woke up at 0430 this morning and, even after two strong cups of coffee, I was dragging ass.  I hope to get a restful night of sleep tonight so I can reach my goal total of at least 235kg.

2017DEC02 (CON D3A.W1.C2)

Back Squat:
20 x (3)4
55 x (3)2
75 x 3
95 x 3 (3:3:119)
115 x 3 (3:6:122)
125 x 3 (3:9:125)
136 x 3 (3:12:128)
147 x 3 (3:15:131)
158 x 3 (3:18:134)

158kg x 3 Back Squat

Press + Pull Up:
((20 x 6) + (bw x 3))2
((40 x 3) + (bw + Purple x 2))1
((45 x 3) + (bw + Purple x 2))1
((50 x 3) + (bw + Purple x 2))1
((55 x 3) + (bw + Purple x 2))1 (3:21:137)
((57.5 x 3) + (bw + Purple x 2))1 (3:24:140)
((60 x 3) + (bw + Purple x 2))1 (3:27:143)
((62.5 x 3) + (bw + Purple x 2))1 (3:30:146)

Clean Grip RDL + Reverse Hyper (Roller):
((102.5 x 3) + (136 x 20))1 (3:33:149)
((113.5 x 3) + (147 x 20))1 (3:36:152)
((124.5 x 3) + (157.5 x 20))1 (3:39:155)

Banded Standing Tricep Extension + Plank:
((Maroon x 20) + (bw x 30s))1
((Maroon x 20) + (bw x 45s))1
((Maroon x 20) + (bw x 60s))1

* Notes:

- 158kg back squat felt relatively easy.  This is extremely positive to hit bigger numbers in the next weeks worth of training.

2017DEC01 (CON D2B.W1.C2)

Power Clean + Power Jerk:
20 x (1+1)2
47.5 x (1+1)3
57.5 x (1+1)3
67.5 x (1+1)3
80 x (1+1)3 (6:6:77)
87.5 x (1+1)3 (6:12:83)
100 x (1+1)1 (2:14:85)
107.5 x (1+1)1 (2:16:87)
112.5 x (1+1)1 (2:18:89)
107.5 x (1+1)1 (2:20:91)
115 x (1+1)1 (2:22:93)
120 x (1+1)1 (2:24:95)
80 x (1+1)2 (4:28:99)
90 x (1+1)2 (4:32:103)
100 x (1+1)2 (4:36:107)

120kg Power Clean + Power Jerk

Clean Pull:
115 x 3 (3:39:110)
125 x 3 (3:42:113)
135 x 3 (3:45:116)

X Plank:
bw + 2.5 x 10

Plank:
bw x 30s

Bird Dog:
bw x 10 (Level 4)
bw x 10 (Level 3)

* Notes:

- Up 10kg from the first cycle with the power clean + power jerk.  Progress at 10kg clips, not to damn bad.