2018JAN31 (CON D3A.W1C5)

Back Squat:
20 x (3)4
70 x (3)2
100 x 3
120 x 3 (3:3:119)
140 x 3 (3:6:122)
150 x 3 (3:9:125)
160 x 3 (3:12:128)
170 x 3 (3:15:131)

170kg x 3 Back Squat

Press:
20 x (6)2
45 x 3
50 x 3
55 x 3 (3:18:134)
60 x 3 (3:21:137)
65 x 3 (3:24:140)
70 x 3 (3:27:143)

Reverse Hyper (Roller) + Plank:
((140 x 20) + (bw x 30s))1
((150 x 20) + (bw x 45s))1
((160 x 20) + (bw x 30s))1

* Notes:

- 170kg is becoming easier and easier to handle.  Sometimes, it feels lighter than previous sets leading up to 170kg.  Strange.

2018JAN30 (CON D2B.W1.C5)

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)3
50 x (3+3+3)1
60 x (2+2+2)1
70 x (1+1+1)1

Power Clean + Power Jerk:
60 x (3+3)1
70 x (3+3)1
80 x (3+3)1 (6:6:74)
90 x (3+3)1 (6:12:80)
100 x (1+1)1 (2:14:82)
110 x (1+1)1 (2:16:84)
115 x (1+1)1 (2:18:86)
110 x (1+M)1 (1:19:87)
110 x (1+1)1 (2:21:89)
120 x (1+1)1 (2:23:91)
125 x (1+1)1 (2:25:93)
131 x (1+1)1 (2:27:95)
96 x (2+2)1 (4:31:99)
106 x (2+2)1 (4:35:103)
116 x (2+2)1 (4:39:107)

131kg Power Clean + Power Jerk

Clean Pull:
126 x 3 (3:42:110)
136 x 3 (3:45:113)
146 x 3 (3:48:116)

* Notes:

- Feeling very sluggish this afternoon, I think my body is fighting off a cold.  Nevertheless, I topped my previous power clean workout by 1kg -- progress.

2018JAN30 (CON D2A.W1.C5)

Front Squat:
20 x (3)4
70 x (3)2
100 x 3 (3:3:54)
120 x 3 (3:6:57)
130 x 3 (3:9:60)
140 x 3 (3:12:63)
110 x 5 (5:17:68)

140kg x 3 Front Squat

Pull Up:
bw x (3)6
bw + red x (2)4
bw x 4

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

2018JAN29 (CON D1B.W1.C5)

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

Power Snatch:
57 x 3
68 x 3
79 x 3 (3:3:23)
90 x 3 (3:6:26)
98 x 1 (1:7:27)
106 x 1 (1:8:28)
110 x 1 (1:9:29)
105 x 1 (1:10:30)
113 x 1 (1:11:31)
114 x 1 (1:12:32)
94 x 2 (2:14:34)
100 x 2 (2:16:36)
104 x 2 (2:18:38)
90 x 1 (1:19:39)
95 x 1 (1:20:40)
100 x 2 (2:22:42)

114kg Power Snatch

Snatch Pull:
110 x 3 (3:25:45)
115 x 3 (3:28:48)
120 x 3 (3:31:51)

Standing Plate Upright Row to Cuban Curl + Reverse Crunch:
((.5 x 20) + (bw x 20))1
((1 x 20) + (bw x 20))1
((1.5 x 20) + (bw x 20))1

* Notes:

- Having the power snatches slightly forward today, along with my old back not cooperating to drop under the bar resulted in some really ugly (yet successful) power snatches.

2018JAN28 (CON D1A.W1.C5)

Back Squat:
20 x (3)2
70 x (3)2
100 x (3)2
130 x 3 (3:3:3)
140 x 3 (3:6:6)
150 x 3 (3:9:9)
160 x 3 (3:12:12)
170 x 3 (3:15:15)
140 x 5 (5:20:20)

170kg x 3 Back Squat

Pull Up:
bw x (3)2
bw + 8 x (3)4
bw + 12 x (3)4
bw + 16 x 3

Kang Squat + Reverse Hyper (Roller):
((20 x 5) + (140 x 20))1
((25 x 5) + (150 x 20))1
((30 x 5) + (160 x 20))1

W Plate Lateral Extension:
1.25 x (20)3

* Notes:

- Kang Squat plus Reverse Hypers equals hamstrings that want to explode out of your skin!

2018JAN27 (CON D4.W3.C4) NASHVILLE NEW YEARS OPEN * DELOAD

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

Snatch:
60 x 3
70 x 3 (3:3:119)
80 x 2 (2:5:121)
90 x 1 (1:6:122)
100 x 1 (1:7:123)
110 x M
110 x 1 (1:8:124) * 1st Attempt
114 x 1 (1:9:125)
117 x M * 2nd Attempt
118 x M * 3rd Attempt

110kg Snatch

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)2
50 x (3+3+3)2
60 x (2+2+2)1
70 x (1+1+1)1

Clean + Power Jerk:
70 x (1+1)3
80 x (1+1)3 (6:15:131)
90 x (1+1)2 (4:19:135)
100 x (1+1)1 (2:21:137)
110 x (1+1)1 (2:23:139)
115 x (1+1)1 (2:25:141)
120 x (1+1)1 (2:27:143)
125 x (1+1)1 (2:29:145)
130 x (1+1)1 (2:31:147) * 1st Attempt
140 x 1 * Clean Pull
140 x 1 * Clean Pull
140 x M * 2nd Attempt
140 x M * 3rd Attempt

130kg Clean + Power Jerk

* Notes:

- Today I traveld to Nashville, TN and competed in the Nashville Weightlifting Club's "New Year's Weightlifting Meet".  I finished the day with a 110kg snatch, and a 130kg clean and power jerk, to end with a 240kg total.  This wasn't my best meet ever, nor my worst.  I could have done much better, but it wasn't in the cards today, but considering I'm only 9kg off of my most recent best, I can't really complain.  Regardless, I did earn 1st Place in the Men's 105kg Masters Division, and 4th overall based on a 263.6 Sinclair.  Not bad for an old fart, who happened to be the oldest lifter at the meet.

2018JAN26 (CON D3B.W3.C4) * DELOAD

Front Squat:
20 x (3)2
50 x (3)2
80 x (3)2
110 x 3 (3:3:113)
140 x 3 (3:6:116)

140kg x 3 Front Squat

Reverse Hyper (Roller) + Banded Standing Tricep Pushdown:
((140 x 20) + (Green x 20))1
((140 x 20) + (Purple x 20))1
((140 x 20) + (Green + Purple x 20))1

One Arm Plank:
bw x (10s L/R)4

2018JAN25 (CON D3A.W3.C4) * DELOAD

Back Squat:
20 x (3)3
70 x (3)2
100 x 3 (3:3:89)
120 x 3 (3:6:92)
135 x 3 (3:9:95)
150 x 3 (3:12:98)
165 x 3 (3:15:101)

165kg x 3 Back Squat

Pull Up:
bw x (3)5
bw + 32 x 1
bw + 28 x 2
bw + 24 x 3
bw + 20 x 4
bw + 16 x 5

Press:
20 x (6)2
50 x (3)2
60 x (3)2 (6:21:107)
71 x 3 (3:24:110)

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

One Arm Plank:
bw x (10s L/R)4

2018JAN24 (CON D2B.W3.C4) * DELOAD

24" Block Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)3
50 x (3+3+3)1
60 x (2+2+2)1
70 x (1+1+1)1

24" Block Clean + Power Jerk:
65 x (3+3)1
72.5 x (3+3)1
80 x (3+3)1 (6:6:49)
87.5 x (3+3)1 (6:12:55)
95 x (3+3)1 (6:18:61)
102.5 x (3+3)1 (6:24:67)
110 x (1+1)1 (2:26:69)
117.5 x (1+1)1 (2:28:71)
122.5 x (1+1)1 (2:30:73)
127.5 x (1+M)1 (1:31:74)
129 x (1+1)1 (2:33:76)

129kg 24" Block Power Clean + Power Jerk

24" Block Power Clean + Power Jerk:
96 x (1+1)1 (2:35:78)
98 x (1+1)1 (2:37:80)
100 x (1+1)1 (2:39:82)
106 x (1+1)1 (2:41:84)
116 x (1+1)1 (2:43:86)

Prone Press + Reverse Ab Crunch:
((pvc x 20) + (bw x 20))3

Plank + Banded Standing Victory Raise:
((bw + 5 x 30s) + (Green x 20))3

Glute March:
Purple x (60s)2

2018JAN24 (CON D2A.W3.C4) * DELOAD

Front Squat:
20 x (3)3
60 x (3)2
90 x 3 (3:3:37)
110 x 3 (3:6:40)
137 x 3 (3:9:43)

137kg x 3 Front Squat

Reverse Hyper (Roller) + Shoulder Pass Through:
((140 x 20) + (pvc x 10))3

* Notes:

- Ultra quick workout to keep the legs primed.  I'll finished the rest of today's programmed training in the afternoon.

2018JAN23 (CON D1B.W3.C4) * DELOAD

24" Block Muscle Snatch + Overhead Squat:
20 x (3+3)3
40 x (3+3)1
45 x (2+2)1
50 x (1+1)1
52.5 x (1+1)1
55 x (1+1)1

24" Block Snatch:
50 x 3
57.5 x 3
65 x 3
72.5 x 3 (3:3:12)
80 x 3 (3:6:15)
87.5 x 3 (3:9:18)
92.5 x 1 (1:10:19)
97.5 x 1 (1:11:20)
102.5 x 1 (1:12:21)
110 x 1 (1:13:22)

110kg 24" Block Snatch

24" Block Power Snatch:
91 x 2 (2:15:24)
93 x 2 (2:17:26)
95 x 2 (2:19:28)

24" Block Snatch Pull:
105 x 3 (3:22:31)
115 x 3 (3:25:34)

* Notes:

- An unexpected 110kg snatch off the 24" high blocks.  POW!

2018JAN23 (CON D1A.W3.C4) * DELOAD

Back Squat:
20 x (6)2
60 x 3
90 x 3
130 x 3 (3:3:3)
145 x 3 (3:6:6)
160 x 3 (3:9:9)

160kg x 3 Back Squat

Pull Up:
bw x (6)2
bw x (3)5

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((160 x 20) + (.5 x 20))1
((160 x 20) + (1 x 20))1
((160 x 20) + (1.5 x 20))1

Plank:
bw x (30s)4
* Notes:

- Quick workout before heading out of the house to run errands.

2018JAN22 (CON D4.W2.C4)

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

Snatch:
56 x 3
61 x 3
66 x 2 (2:2:180)
71 x 1 (1:3:181)
76 x 1 (1:4:182)
81 x 1 (1:5:183)
86 x 1 (1:6:184)
91 x 1 (1:7:185)
96 x 1 (1:8:186)
101 x 1 (1:9:187)
106 x M
109 x M
111 x M

101kg Snatch

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)1
50 x (3+3+3)1
60 x (2+2+2)1
70 x (1+1+1)1

Clean + Power Jerk:
65 x (3+3)1
75 x (3+3)1 (6:15:193)
85 x (2+2)1 (4:19:197)
95 x (1+1)1 (2:21:199)
105 x (1+1)1 (2:23:201)
115 x (1+1)1 (2:25:203)
125 x (1+1)1 (2:27:205)
135 x (M)3

125kg Clean + Power Jerk

One Arm Plank + Banded Standing Cuban Curl:
((bw x 10s L/R) + (Green x 20))4

* Notes:

- Due to the impending competition in Nashville next Saturday, coupled with all the days that I had to take off due to injuries and vacations during this cycle, I figured out that I couldn't fullfill my meet preparation phase by several days, so I decided to cut out the second half of "Day 3" and skip the front squats and pulls workout, which normally would have been scheduled for today.  Instead, I went ahead with the "mock meet" workout which is normally "Day 4", as I thought this was more important to perform than the previously planned "Day 3" workout.  What a terrible idea that was, because my "mock meet" workout was a complete blunder.

- Today sucked!  After a smooth and near effortless 101kg snatch, my right shoulder/elbow decided it didn't want to lockout anymore with the 106kg, 109kg or 111kg snatch attempts, and the ensuing snatch-shitstorm began.  What a terrible snatch session!

- After getting stapled with the snatches, I moved on to the clean and jerks and they were no better.  10kg jumps starting at 65kg didn't seem terrible at all and I felt like I was moving well; however, 135kg just wasn't happening today.  Even after all the successful lifts at 130kg and above during the past two weeks worth of training, it just wasn't in the cards today.  135kg wasn't heavy at all, but for the life of me I couldn't time the damn reception properly and the bar kept slipping off my shoulders.  It was frustrating as hell!  As a result, I ended the day with a meager 101kg snatch, and a 125kg clean + power jerk, to finish off with a 226kg total.  Complete and total rubbish.

2018JAN21 (CON D3.W2.C4)

Back Squat:
20 x (3)5
50 x (3)2
80 x (3)2
110 x (3)2 (6:6:151)
140 x (3)2 (6:12:157)
170 x (3)3 (9:21:166)

170kg x 3 Back Squat

Press:
20 x (6)2
50 x (3)
57.5 x 3 (3:24:169)
65 x 3 (3:27:172)
70 x (3)2 (6:33:178)

Pull Up:
bw x (6)2
((bw + 8 x 3) + (bw x 3))1
((bw + 12 x 3) + (bw x 3))1
((bw + 16 x 3) + (bw x 3))1
((bw + 20 x 3) + (bw x 3))1
((bw + 24 x 3) + (bw x 3))1

Reverse Hyper (Roller) + One Arm Plank:
((140 x 20) + (bw x 10s L/R))1
((150 x 20) + (bw x 10s L/R))1
((160 x 20) + (bw x 10s L/R))1

Russian Rolldown + Glute March:
((20 x 3) + (Purple x 75s))2

* Notes:

-  My low back is starting to feel significantly better, at least to the point where I feel more comfortable and confident to squat heavier for volume.  Today's 170kg triple back squats for three sets was a huge milestone.  I'm very pleased with myself.

2018JAN20 (CON D2B.W2.C4)

12" Block Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)3
40 x (3+3+3)1
50 x (2+2+2)1
60 x (1+1+1)1

12" Block Clean Deadlift + (AK) Hang Clean + Power Jerk:
65 x (3+3+3)1
76 x (3+3+3)1
87 x (3+3+3)1 (9:9:91)
98 x (3+3+3)1 (9:18:100)
109 x (1+1+1)1 (3:21:103)
117 x (1+1+1)1 (3:24:106)
124 x (1+1+1)1 (3:27:109)
120 x (1+1+1)1 (3:30:112)
125 x (1+1+1)1 (3:33:115)
131 x (1+1+1)1 (3:36:118)

131kg 12" Block Clean Deadlift + (AK) Hang Clean + Power Jerk

12" Block Clean Deadlift + (AK) Hang Power Clean + Power Jerk:
96 x (1+1+1)2 (6:42:124)
106 x (1+1+1)2 (6:48:130)
116 x (1+1+1)2 (6:54:136)

12" Block Clean Pull:
120 x 3 (3:57:139)
130 x 3 (3:60:142)
140 x 3 (3:63:145)

Ab Ball Prone Plate Press:
.5 x (20)5

* Notes:

- Super stiff this morning but still managed to top 130kg by 1kg, along with executing the clean from above the knee, which is (in my humble opinion) much harder.  Even with a dorked up back, I'm still making gains -- however small.  I omitted any abdominal work today to help with the low back recovery.

2018JAN19 (CON D2A.W2.C4)

Front Squat:
20 x (3)3
48 x (3)2
68 x 3
88 x 3 (3:3:67)
98 x 3 (3:6:70)
108 x 3 (3:9:73)
118 x 3 (3:12:76)
128 x 3 (3:15:79)
138 x 3 (3:18:82)

138kg x 3 Front Squat

Pull Up:
bw x (3)6
bw + 8 x 5
bw + 12 x 4
bw + 16 x 3
bw + 20 x 2
bw + 24 x 1
bw x 6

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

Banded Standing Victory Raise + Banded Victory March:
((Green x 20) + (Green x 60s))1
((Green x 20) + (Green x 45s))1
((Green x 20) + (Green x 30s))1

* Notes:

- Oh man, my low back was locked up this morning.  I should have stayed in bed.  After a thorough, and what seemed like an endless warm-up, I was able to get my front squats to start feeling somewhat normal.  I did manage 138kg but it wasn't easy.  I had to really focus on keeping my torso upright while doing each rep.  Maybe being injured actually helps me with my form?

2018JAN18 (CON D1B.W2.C4)

12" Block Muscle Snatch + Overhead Squat:
20 x (3+3)3
43 x (3+3)1
50 x (2+2)1
57 x (1+1)1
61 x (1+1)1

12" Block Snatch Deadlift + (AK) Hang Snatch:
55 x (1+3)1
62 x (1+3)1
69 x (1+3)1 (4:4:25)
76 x (1+3)1 (4:8:29)
83 x (1+3)1 (4:12:33)
90 x (1+1)1 (2:14:35)
97 x (1+1)1 (2:16:37)
104 x (1+1)1 (2:18:39)
100 x (1+1)1 (2:20:41)
107 x (1+1)1 (2:22:43)
114 x (1+1)1 (2:24:45)

114kg 12" Block Snatch Deadlift + (AK) Hang Snatch

12" Block Snatch Deadlift + (AK) Hang Power Snatch:
90 x (1+2)1 (3:27:48)
97 x (1+2)1 (3:30:51)
104 x M
101 x M
101 x (1+1)2 (4:34:55)

12" Block Snatch Pull:
101 x 3 (3:37:58)
108 x 3 (3:40:61)
115 x 3 (3:43:64)

Banded Standing Face Pull + Banded Standing Tricep Pushdown + Plank:
((Green x 20) + (Orange x 20) + (bw x 30s))1
((Green x 20) + (Orange x 20) + (bw + 5 x 30s))1
((Green x 20) + (Orange x 20) + (bw + 10 x 30s))1

Russian Rolldown + Glute March:
((20 x 3) + (Purple x 60s))2

* Notes:

- For feeling shitty after yesterday's back squat workout, I somehow pulled of 114kg above knee hang snatch.  Who knew?

2018JAN17 (CON D1A.W2.C4)

Back Squat:
20 x (6)2
55 x (3)2
75 x 3
105 x 3 (3:3:3)
125 x 3 (3:6:6)
140 x 3 (3:9:9)
155 x 3 (3:12:12)
165 x 3 (3:15:15)
170 x 3 (3:18:18)
175 x 3 (3:21:21)

175kg x 3 Back Squat

Pull Up:
bw x (3)4
bw + 8 x (3)5
bw + 12 x 3
bw + 16 x 3
bw + 20 x 3

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

Russian Rolldown + Leg Passing + Standing Plate Cuban Curl:
((20 x 3) + (bw x 20) + (.5 x 20))3

Glute March:
Purple x (60s)3

* Notes:

- 175kg back squat with a less than ideal low back and hamstring, I'll take it.

2018JAN16 (CON D4.W1.C4)

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

Snatch:
55 x 3
62.5 x 3
70 x 3 (3:3:186)
78 x 2 (2:5:188)
83 x 1 (1:6:189)
89 x 1 (1:7:190)
94 x 1 (1:8:191)
99 x M
99 x 1 (1:9:192)
104 x 1 (1:10:193)
109 x 1 (1:11:194)

109kg Snatch

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)1
40 x (3+3+3)1
50 x (2+2+2)1
60 x (1+1+1)1

Clean + Power Jerk:
65 x (3+3)1
80 x (3+3)1 (6:17:200)
95 x (2+2)1 (4:21:204)
105 x (1+1)1 (2:23:206)
112.5 x (1+1)1 (2:25:208)
120 x (1+1)1 (2:27:210)
128 x M
128 x (1+1)1 (2:29:212)
133 x (1+1)1 (2:31:214)

133kg Clean + Power Jerk

Ab Ball Prone Butterfly Raise + Plank:
((.5 x 20) + (bw x 30s))1
((1 x 20) + (bw x 30s))1
((.5 x 20) + (bw x 30s))1

Glute March:
Purple x (60s)2
12 x 60s

* Notes:

- My low back is fucked up and I'm still apprehensive about my right hamstring but sitting on my ass all day during a "snow day" was driving me nuts, so I decided to forge ahead and lift.  I suprised myself by topping the corresponding training day from Cycle 3 by 2kg.  Who knew?

2018JAN15 (CON D3B.W1.C4)

Front Squat:
20 x (3)2
46 x (3)2
67 x 3
88 x 3 (3:3:141)
109 x 3 (3:6:144)
120 x 3 (3:9:147)
131 x 3 (3:12:150)

131kg x 3 Front Squat

Pull Up:
bw x (3)4
bw + Purple x (3)5

12" Block Snatch Pull:
60 x 3 (3:15:153)
71 x 3 (3:18:156)
82 x 3 (3:21:159)
103 x 3 (3:24:162)
114 x 3 (3:27:165)
124 x 3 (3:30:168)

12" Block Clean Pull:
100 x 3 (3:33:171)
115 x 3 (3:36:174)
130 x 3 (3:39:177)
145 x 3 (3:42:180)
154 x 3 (3:45:183)

Banded Standing Tricep Pushdown:
Green x (20)6

Banded Standing "Victory" Raise:
Green x (20)3

Reverse Hyper (Roller) + Hanging Leg Raise:
((130 x 20) + (bw + 10 x 20))3

* Notes:

- Taking a day off makes me stiffer than hell.  Getting into proper positions for the front squat, not easy and working out in a 30 degree garage doesn't help.

2018JAN14 (REST)

Rest:

- I wasn't planning on taking a day off but it just worked out that way.  I'll get back to hurting myself tomorrow.

2018JAN13 (CON D3A.W1.C4)

Back Squat:
20 x (3)2
50 x (3)2
75 x 3
95 x 3
115 x 3 (3:3:111)
136 x 3 (3:6:114)
147 x 3 (3:9:117)
158 x 3 (3:12:120)
169 x 3 (3:15:123)

169kg x 3 Back Squat

Press:
20 x (6)2
44 x 3
49 x 3
54 x 3 (3:18:126)
59 x 3 (3:21:129)
62 x 3 (3:24:132)
64 x 3 (3:27:135)
67 x 3 (3:30:138)

Pull Up:
bw x (6)2
bw + 8 x 6
bw + 8 x 5
bw + 8 x 4
bw + 8 x 3
bw + 8 x 2
bw + 8 x 1
bw + 12 x 6

Reverse Hyper (Roller) + Twisting Plank:
((145 x 20) + (bw x 10 L/R))1
((150 x 20) + (bw x 10 L/R))1
((155 x 20) + (bw x 10 L/R))1

Glute March + Ab Ball Crunch + Russian Rolldown:
((Purple x 60s) + (bw x 36) + (15 x 3))1
((Purple x 60s) + (bw x 34) + (15 x 3))1
((Purple x 60s) + (bw x 30) + (15 x 3))1

* Notes:

- Grinding through another day of squats and accessory work.  Honestly, the accessory is more fun than the squats and classic lifts due to variety and the fact that it's uncovering how weak I am in so many areas.  Plus, it's helping with the primary lifts, so it does garner a little more enthusiasm.

2018JAN12 (CON D2B.W1.C4)

12" Block Power Clean + Power Jerk:
20 x (3+3)3
55 x (3+3)2
65 x (3+3)1
75 x (3+3)1
88 x (3+3)1 (6:6:69)
98 x (3+3)1 (6:12:75)
106 x (1+1)1 (2:14:77)
113 x (1+1)1 (2:16:79)
121 x (1+1)1 (2:18:81)
118 x (1+1)1 (2:20:83)
126 x (1+1)1 (2:22:85)
130 x (1+1)1 (2:24:87)
95 x (2+2)1 (4:28:91)
105 x (2+2)1 (4:32:95)
115 x (2+2)1 (4:36:99)

130kg 12" Block Power Clean + Power Jerk

12" Block Clean Pull:
125 x 3 (3:39:102)
135 x 3 (3:42:105)
145 x 3 (3:45:108)

Hanging Leg Raise + Seated Plate Cuban Curl:
((bw + 5 x 20) + (.5 x 20))1
((bw + 10 x 20) + (1 x 20))1
((bw + 12.5 x 15) + (1.5 x 20))1

Laying Hip Windmill + QL Butt Walk:
((bw x 10 L/R) + (bw x 4' F/B))1

Glute March:
Purple x 60s

Russian Rolldown:
15 x 3

* Notes:

- 130kg from the 12" block -- I can't complain.

2018JAN11 (CON D2A.W1.C4)

Front Squat:
20 x (3)2
47.5 x (3)2
67.5 x 3
87.5 x 3 (3:3:54)
107.5 x 3 (3:6:57)
117.5 x 3 (3:9:60)
127.5 x 3 (3:12:63)

127.5kg x 3 Front Squat

Pull Up:
bw x (3)2
bw + 8 x (3)4
bw + 12 x (3)3

Reverse Hyper (Roller) + Standing Band Tricep Pushdown + Ab Ball Plank:
((127.5 x 20) + (Orange x 20) + (bw x 30s))3

Standing Band "L" External Rotation + Russian Rolldown:
((Green x 20) + (8 x 3))3

* Notes:

- Fairly simple workout today.  Nothing overly taxing, just moving to keep the legs fresh.  My low back is still gummed up, along with my right hamstring.  The Russian Rolldown helped with both, so I'll attempt to incorporate them more in the future.

2018JAN10 (CON D1B.W1.C4)

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

Power Snatch:
56 x 3
66 x 3
74 x 3 (3:3:27)
81 x 3 (3:6:30)
89 x 1 (1:7:31)
96 x 1 (1:8:32)
104 x 1 (1:9:33)
101 x 1 (1:10:34)
106 x 1 (1:11:35)
111 x 1 (1:12:36)
90 x 2 (2:14:38)
96 x 2 (2:16:40)
101 x 2 (2:18:42)

111kg Power Snatch

Snatch Pull:
101 x 3 (3:21:45)
106 x 3 (3:24:48)
111 x 3 (3:27:51)

Ab Ball Prone Plate Butterfly Raise + Crunch:
((.5 x 20) + (bw x 50))1
((1 x 20) + (bw x 25))1
((1.5 x 20) + (bw x 15))1
((2 x 20) + (bw x 10))1

* Notes:

- 111kg power snatch with a bad wheel and a bum back -- not bad.

2018JAN09 (CON D1A.W1.C4)

Back Squat:
20 x (3)3
47.5 x (3)2
67.5 x 3
87.5 x 3
107.5 x 3 (3:3:3)
127.5 x 3 (3:6:6)
147.5 x 3 (3:9:9)
157.5 x 3 (3:12:12)
167.5 x 3 (3:15:15)

167.5 x 3 Back Squat

Pull Up:
bw x (3)3
bw + 8 x (3)9

Clean Grip RDL + Hanging Leg Raise + Reverse Hyper (Roller):
((107.5 x 3) + (bw + 5 x 20) + (147.5 x 20))1 (3:18:18)
((110 x 3) + (bw + 7.5 x 20) + (150 x 20))1 (3:21:21)
((112.5 x 3) + (bw + 10 x 20) + (152.5 x 20))1 (3:24:24)

* Notes:

- Ultra quick workout to cut day one in half.  I plan on knocking out the power snatches tomorrow afternoon.  Hopefully, my low back and hamstrings will cooperate.

2018JAN08 (CON D4.W3.C3) * DELOAD

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

Snatch:
50 x 3
60 x 3
71 x 2 (2:2:191)
78 x 1 (1:3:192)
86 x 1 (1:4:193)
93 x 1 (1:5:194)
98 x 1 (1:6:195)
102 x 1 (1:7:196)
106 x M
106 x 1 (1:8:197)

106kg Snatch

Muscle Clean + Push Press:
20 x (3+3)3
40 x (3+3)1
60 x (2+2)1
80 x (1+1)1 (2:10:199)

Clean + Power Jerk:
70 x (3+3)1
80 x (3+3)1 (6:16:205)
90 x (2+2)1 (4:20:209)
100 x (1+1)1 (2:22:211)
110 x (1+1)1 (2:24:213)
118 x (1+1)1 (2:26:215)
127 x M
127 x (1+1)1 (2:28:217)
131 x (1+M)1 (1:29:218)
131 x (1+1)1 (2:31:220)

131kg Clean + Power Jerk

Ab Ball Prone Plate Butterfly Raise + Crunch + Seated Plate Cuban Curl + Bird Dog:
((.5 x 20) + (bw x 50) + (.5 x 20) + (bw x 10 L/R))1
((1 x 20) + (bw x 25) + (1 x 20) + (bw x 10 L/R))1

Banded Standing "L" External Rotation + Plank:
((Green x 20) + (bw x 60s))1
((Green x 20) + (bw x 45s))1
((Green x 20) + (bw x 30s))1
((Green x 20) + (bw x 15s))1

* Notes:

- Broken back, strained hamstring, and another hamstring on the verge of doing the same, but I still managed to top my total at 237kg, which is 2kg above the comparative day from the previous cycle.

2018JAN07 (CON D3B.W3.C3) * DELOAD

Front Squat:
20 x (3)3
55 x (3)2
75 x 3
90 x 3 (3:3:156)
105 x 3 (3:6:159)
120 x 3 (3:9:162)
135 x 3 (3:12:165)

135kg x 3 Front Squat

Snatch Pull:
50 x (3)2
70 x 3 (3:15:168)
90 x 3 (3:18:171)
100 x (3)2 (6:24:177)

Clean Pull:
100 x 3 (3:27:180)
115 x 3 (3:30:183)
125 x (3)2 (6:36:189)

Pull Up:
bw x (3)3
bw + Purple x (3)6

Ab Ball Crunch + Reverse Hyper (Roller) + Hanging Leg Raise:
((bw x 50) + (135 x 20) + (bw + 2.5 x 20))1
((bw x 25) + (135 x 20) + (bw + 5 x 20))1

* Notes:

- In retrospect, I probably should have taken another day off.  However, because I'm an impatient goon, I went ahead and knocked out the second session of day 3.  The front squats weren't all to terrible.  My low back isn't at 100%, so it required a lot of focus to keep myself from folding like a lawn chair, but I somehow managed.  The pulls on the other hand weren't as easy.  I seriously moderated the pulls because my right hamstring started acting up again.  So, I played it easy and only went up to 100kg snatch pull and 125kg clean pull.

2018JAN06 (REST) * DELOAD

Rest:

- I could hardly get out of bed this morning.  My low back is locked-up, big-time!  So I'll forgo the lifting and opt for my next favorite pastime, eating.

2018JAN05 (CON D3A.W3.C3) * DELOAD

Back Squat:
20 x (6)2
50 x (3)2
65 x 3
80 x 3
95 x 3 (3:3:141)
110 x 3 (3:6:144)
125 x 3 (3:9:147)
140 x 3 (3:12:150)
155 x 3 (3:15:153)

155kg x 3 Back Squat

Banded Standing Rows:
Purple x (10)2
Pink x (10)2
Maroon x 10
Maroon + Green x 10
Maroon + Green2 x 10
Maroon + Green + Purple x 10
(Maroon + Purple2 x 10)3

Press:
20 x (6)2
47.5 x 3
55 x 3 (3:18:156)
62.5 x 3 (3:21:159)
67.5 x 3 (3:24:162)
70 x 3 (3:27:165)

Pull Up:
bw x (6)2
bw + 8 x 5
bw + 12 x 5
bw + 16 x 4
bw + 20 x 4
bw + 24 x 3

Hanging Leg Raise + Reverse Hyper (Roller) + Ab Ball Crunch:
((140 x 20) + (bw x 20) + (bw x 50))1
((140 x 20) + (bw x 20) + (bw x 25))1
((140 x 20) + (bw x 20) + (bw x 15))1
((140 x 20) + (bw x 20) + (bw x 10))1

* Notes:

- Strained my hamstring at the beginning of the week, and today my low back is blown out.  FUCK!  My left hip/low back is fried and all from bending over to pick up a stupid kettlebell.  Damn, will I ever get a break from all these stupid injuries?

2018JAN04 (CON D2B.W3.C3) * DELOAD

24" Block Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)2
50 x (3+3+3)1
60 x (2+2+2)1
70 x (1+1+1)1

24" Block Clean + Power Jerk:
62.5 x (3+3)1
70 x (3+3)1
77.5 x (3+3)1 (6:6:84)
85 x (3+3)1 (6:12:90)
92.5 x (3+3)1 (6:18:96)
100 x (3+3)1 (6:24:102)
107.5 x (3+3)1 (6:30:108)
115 x (1+1)1 (2:32:110)
120 x (1+1)1 (2:34:112)
125 x M
125 x (1+1)1 (2:36:114)

125kg 24" Block Power Clean + Power Jerk

24" Block Power Clean + Power Jerk:
95 x (3+3)1 (6:42:120)
100 x (3+3)1 (6:48:126)
105 x (1+1)1 (2:50:128)
110 x (1+1)1 (2:52:130)
115 x (1+1)1 (2:54:132)

24" Block Clean Pull:
125 x 3 (3:57:135)
130 x 3 (3:60:138)

Banded Standing Behind the Back Front Raise + Plank + Seated Plate Cuban Curl:
((Green x 20) + (bw + 10 x 30s) + (1.25 x 20))1
((Purple x 20) + (bw + 15 x 30s) + (2.5 x 20))1
((Green x 20) + (bw + 10 x 30s) + (1.25 x 20))1
((Purple x 20) + (bw + 15 x 30s) + (2.5 x 20))1
((Green x 20) + (bw + 10 x 30s) + (1.25 x 20))1

* Notes:

- I'm very apprehensive about my hamstring so I've decided to continue the workouts from the 24" blocks to prevent any over extension and unnecessary stress on the hamstring.  Regardless, I still managed to nail 125kg from the blocks -- a recent PR -- not bad.

2018JAN03 (CON D2A.W3.C3) * DELOAD

Front Squat:
20 x (3)3
55 x (3)2
75 x 3
95 x 3 (3:3:63)
115 x 3 (3:6:66)
135 x 3 (3:9:69)

135kg x 3 Front Squat

Pull Up:
bw x (3)9

Clean Grip RDL + Banded Standing Tricep Pushdown + Reverse Hyper (Roller):
((100 x 3) + (Maroon x 20) + (135 x 20))3 (9:18:78)

Hanging Leg Raise + Prone Ab Ball Press + Ab Ball Crunch:
((bw + 5 x 20) + (pvc x 20) + (bw x 50))1
((bw + 7.5 x 20) + (pvc + .5x2 x 20) + (bw x 25))1
((bw + 10 x 20) + (pvc + 1x2 x 20) + (bw x 15))1
((bw + 12.5 x 20) + (pvc + 1.5x2 x 20) + (bw x 10))1

* Notes:

- Still moving.  I'm not exactly sure how but I am, even with a sore hamstring.

2018JAN02 (CON D1B.W3.C3) * DELOAD

24" Block Muscle Snatch + Overhead Squat:
20 x (3+3)3
40 x (3+3)1
45 x (2+2)1
50 x (1+1)1
55 x (1+1)1
60 x (1+1)1

24" Block Snatch:
50 x 3
55 x 3
60 x 3
65 x 3 (3:3:30)
70 x 3 (3:6:33)
75 x 3 (3:9:36)
80 x 3 (3:12:39)
85 x 3 (3:15:42)
90 x 1 (1:16:43)
95 x 1 (1:17:44)
100 x M
102.5 x M
103 x 1 (1:18:45)

103kg 24" Block Snatch

24" Block Power Snatch:
90 x (3)3 (9:27:54)

24" Block Snatch Pull:
100 x 3 (3:30:57)
110 x 3 (3:33:60)

Band Seated Victory Raise + Plank:
((Green x 20) + (bw + 10 x 30s))2
((Purple x 20) + (bw + 15 x 30s))1
((Green x 20) + (bw + 10 x 30s))2

* Notes:

- Back at it, but with some caution due to a very tight hamstring.  The plan originally was to do some 3 stage snatches, but in order to avoid excessive hinging, I opted for triples off the 24" blocks.  It worked out very well.

2018JAN01 (CON D1A.W3.C3) * DELOAD

Back Squat:
20 x (3)3
50 x 3
90 x 3 (3:3:3)
110 x 3 (3:6:6)
120 x 3 (3:9:9)
130 x 3 (3:12:12)
140 x 3 (3:15:15)
150 x 3 (3:18:18)

150kg x 3 Back Squat

Clean Grip RDL + Reverse Hyper (Roller):
50 x 3
((100 x 3) + (140 x 20))3 (9:27:27)

Twisting Plank + Prone Ab Ball Plate Cuban Curl + Ab Ball Crunch:
((bw x 10 L/R) + (2 x 20) + (bw x 50))1
((bw x 10 L/R) + (1.5 x 20) + (bw x 25))1
((bw x 10 L/R) + (1 x 20) + (bw x 15))1
((bw x 10 L/R) + (.5 x 20) + (bw x 10))1

Pull Up:
bw x (3)3
bw + 5 x 3
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

* Notes:

- My hamstring is still tender and tight, but I managed to get some back squats done today without much pain.  The clean grip RDLs on the other hand weren't a walk in the park, so I stuck with 100kg for all three sets and tried my best to not over extend my hamstring during the reverse hypers.  Overall, it felt good to lift, and the squats felt incredibly light; especially since it's the start of a "deload" week.