2018MAR31 (REST) * CANCUN VACATION

Rest:

- Enjoying a break from the platform in Cancun.

2018MAR30 (REST) * CANCUN VACATION

Rest:

- Heading off to Cancun for an overdue family vacation.

2018MAR29 (CON D4.W3.C7) * DELOAD

Snatch:
20 x bar work
50 x (1)2
52.5 x (1)2
55 x (1)2
57.5 x (1)2
60 x (1)2
70 x (1)2 (2:2:110)
80 x (1)2 (2:4:112)
90 x 1 (1:5:113)
97.5 x 1 (1:6:114)
105 x M
110 x 1 (1:7:115)
115 x (M)2
112 x M

110kg Snatch

Clean + Push Jerk:
20 x bar work
60 x (1+1)2
80 x (1+1)2 (4:11:119)
100 x (1+1)1 (2:13:121)
110 x (1+1)1 (2:15:123)
120 x (1+1)1 (2:17:125)
130 x (1+1)1 (2:19:127)

130kg Clean + Push Jerk

* Notes:

- Finished off the deload week with a 240kg total -- not to shabby considering it's suppose to be a light week of classic lifts.  Now, it's vacation time!

2018MAR28 (CON D3.W3.C7) * DELOAD

Back Squat:
20 x (3)3
51 x (3)2
71 x (3)2
101 x 3
121 x 3 (3:3:79)
141 x 3 (3:6:82)
151 x 3 (3:9:85)
161 x 3 (3:12:88)
171 x 3 (3:15:91)
141 x 5 (5:20:96)

171kg x 3 Back Squat

Press + Pull Up:
((20 x 5) + (bw x 5))1
((52.5 x 5) + (bw x 5))1 (5:25:101)
((62.5 x 4) + (bw x 5))1 (4:29:105)
((72.5 x 3) + (bw x 5))1 (3:32:108)

Reverse Hyper (Roller) + Quad Temper:
((150 x 20) + (Pin x 2 min))1
((160 x 20) + (Pin x 2 min))1
((170 x 20) + (Pin x 2 min))1

2018MAR27 (CON D2B.W3.C7) * DELOAD

24" Block Clean + Push Jerk:
20 x bar work
40 x (1+1)5
60 x (1+1)3
80 x (1+1)2
90 x (1+1)1 (2:2:44)
100 x (1+1)1 (2:4:46)
110 x (1+1)2 (4:8:50)
117.5 x (1+1)1 (2:10:52)
125 x (1+1)1 (2:12:54)
132.5 x (1+M)1 (1:13:55)
140 x (1+1)1 (2:15:57)

140kg 24" Block Clean + Push Jerk

24" Block Power Clean + Push Jerk:
120 x (1+1)3 (6:21:63)

Clean Pull:
125 x 3 (3:24:66)
135 x 3 (3:27:69)
145 x 3 (3:30:72)
155 x 2 (2:32:74)
165 x (1)2 (2:34:76)

2018MAR26 (CON D2A.W3.C7) * DELOAD

Front Squat:
20 x (3)3
52 x (3)2
72 x (3)2
92 x 3 (3:3:31)
112 x 3 (3:6:34)
132 x 3 (3:9:37)
102 x 5 (5:14:42)

132kg x 3 Front Squat

Reverse Hyper (Roller) + Banded Standing Reverse Pec Deck:
((140 x 20) + (Green x 20))3

Quad Temper:
Pin x 4 min

2018MAR25 (CON D1B.W3.C7) * DELOAD

24" Block Snatch:
20 x (1)5
40 x (1)5
50 x (1)4
60 x (1)3
70 x (1)2
80 x 1 (1:1:21)
87.5 x M
95 x M
102.5 x M
110 x M
115 x M
85 x 1 (1:2:22)
92.5 x 1 (1:3:23)
100 x 1 (1:4:24)
107.5 x 1 (1:5:25)
115 x M
120 x M
102.5 x (M)2
100 x 1 (1:6:26)
110 x 1 (1:7:27)
120 x M
115 x M
117.5 x 1 (1:8:28)
120 x M
122 x M
122.5 x (M)2
111 x (C)2

117kg 24" Block Snatch

* Notes:

- I suck!

2018MAR24 (CON D1A.W3.C7) * DELOAD

Back Squat:
20 x (3)2
51 x 3
71 x 3
98 x 3
118 x 3 (3:3:3)
138 x 3 (3:6:6)
148 x 3 (3:9:9)
158 x 3 (3:12:12)
168 x 3 (3:15:15)
138 x 5 (5:20:20)

168kg x 3 Back Squat

Reverse Hyper (Roller) + Banded Standing Victory Raise:
((140 x 20) + (Green x 20))1
((150 x 20) + (Green x 20))1
((160 x 20) + (Green x 20))1

2018MAR23 (CON D4.W2.C7)

Muscle Snatch + Snatch Balance + Overhead Squat:
20 x (1+1+1)3
41 x (1+1+1)3
51 x (1+1+1)2
61 x (1+1+1)1

Snatch:
51 x (1)4
61 x (1)3
71 x (1)2 (2:2:214)
81 x 1 (1:3:215)
91 x 1 (1:4:216)
98 x M
98 x 1 (1:5:217)
106 x (M)3
100 x (M)3
90 x 1 (1:6:218)
95 x 1 (1:7:219)
100 x 1 (1:8:220)
105 x 1 (1:9:221)
110 x M
111 x M
113 x M
110 x M

105kg Snatch

Clean + Push Jerk:
20 x (1+1)3
50 x (1+1)3
90 x (1+1)2 (4:13:225)
110 x (1+1)1 (2:15:227)
120 x (1+1)1 (2:16:228)
128 x (C)2

120kg Clean + Push Jerk

* Notes:

- This is quite possibly one of the worst performances on the platform to date.  FUCK!

2018MAR22 (REST)

Rest:

- Too many errands to run so I'm opting for a day off.

2018MAR21 (CON D3.W2.C7)

Back Squat:

20 x (3)2

51 x (3)2

71 x (3)2

91 x 3

111 x 3 (3:3:173)

131 x 3 (3:6:176)

152 x 3 (3:9:179)

163 x 3 (3:12:182)

174 x 3 (3:15:187)

185 x 3 (3:18:190)

155 x 5 (5:23:195)

185kg x 3 Back Squat

Reverse Hyper (Roller):

160 x (20)3

Press:

20 x (6)3

51 x 3 (3:26:198)

61 x 3 (3:29:201)

71 x 3 (3:32:204)

74 x 3 (3:35:207)

54 x 5 (5:40:212)

Pull Up:

bw x 6

bw + 8 x 5

bw + 12 x 4

bw + 16 x 3

bw + 20 x 2

bw + 24 x 1

2018MAR20 (CON D2B.W2.C7)

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)2
52 x (1+1+2)3
62 x (1+1+2)2
72 x (1+1+2)1

Clean Deadlift + (AK) Hang Clean + Push Jerk:
62 x (1+1+1)3
77 x (1+1+1)3 (9:9:106)
92 x (1+1+1)3 (9:18:115)
102 x (1+1+1)3 (9:27:124)
108 x (1+1+1)1 (3:30:127)
116 x (1+1+1)1 (3:33:130)
122 x (1+1+1)1 (3:36:133)
128 x (1+M)1 (1:37:134)
128 x (1+1+M)1 (2:39:136)
128 x (1+1+1)1 (3:42:139)

128kg Clean Deadlift + (AK) Hang Clean + Push Jerk

Power Clean:
100 x 1 (1:43:140)

Clean Deadlift + (AK) Hang Power Clean + Push Jerk:
100 x (1+1+1)1 (3:46:143)
105 x (1+1+1)1 (3:49:146)
110 x (1+1+1)1 (3:52:149)
115 x (1+1+1)1 (3:55:152)
120 x (1+1+1)1 (3:58:155)

Clean Pull:
127.5 x 3 (3:61:158)
135 x 3 (3:64:161)
142.5 x 3 (3:67:164)
150 x 3 (3:70:167)
155 x 3 (3:73:170)

Banded Standing Victory Raise + Plate Cuban Curl:
((Green x 20) + (1.25 x20))3

2018MAR19 (CON D2A.W2.C7)

Front Squat:
20 x (3)2
52 x 3
72 x 3
102 x 3 (3:3:83)
122 x 3 (3:6:86)
132 x 3 (3:9:89)
142 x 3 (3:12:92)
112 x 5 (5:17:97)

142kg x 3 Front Squat

Reverse Hyper (Roller) + Pull Up:
((140 x 20) + (bw x 5))1
((150 x 20) + (bw x 5))1
((160 x 20) + (bw x 5))1

Quad Temper + Pull Up:
((Pin x 2 min) + (bw + 8 x 5))3

2018MAR18 (CON D1B.W2.C7)

Muscle Snatch + Overhead Squat:
20 x (3+3)3
52 x (1+1)3
62 x (1+1)2
72 x M
72 x (1+1)1 (2:2:25)

Snatch Deadlift + (AK) Hang Snatch:
52 x (1+3)2
69 x (1+3)1 (4:6:29)
76 x (1+3)1 (4:10:33)
83 x (1+3)1 (4:14:37)
90 x (1+1)1 (2:16:39)
90 x (1+3)1 (4:20:43)
97 x (1+1)1 (2:22:45)
104 x (1+1)1 (2:24:47)
111 x (1+1)1 (2:26:49)
107 x (1+M)1 (1:27:50)
112 x (1+M)1 (1:28:51)
113 x (1+M)1 (1:29:52)

111kg Snatch Deadlift + (AK) Hang Snatch

Snatch Deadlift + (AK) Hang Power Snatch:
93 x (1+1)1 (2:31:54)
97 x (1+1)1 (2:33:56)
95 x (1+1)1 (2:35:58)
99 x (1+1)1 (2:37:60)
97 x (1+1)1 (2:39:62)
101 x (1+1)1 (2:41:64)

Snatch Pull:
105 x 3 (3:44:67)
110 x 3 (3:47:70)
115 x 3 (3:50:73)
120 x 3 (3:53:76)
125 x 2 (2:55:78)
130 x 1 (1:56:79)
135 x 1 (1:57:80)

2018MAR17 (CON D1A.W2.C7)

Back Squat:
20 x (3)3
59 x (3)2
79 x (3)2
109 x 3 (3:3:3)
129 x 3 (3:6:6)
144 x 3 (3:9:9)
159 x 3 (3:12:12)
169 x 3 (3:15:15)
179 x 3 (3:18:18)
149 x 5 (5:23:23)

179kg x 3 Back Squat

Reverse Hyper (Roller) + Quad Temper:
((160 x 20) + (Pin x 2 min))1
((170 x 20) + (Pin x 2 min))2

2018MAR16 (CON D4.W1.C7)

Muscle Snatch + Overhead Squat:
20 x (3+3)3
42 x (3+3)1
52 x (2+2)1
62 x (1+1)1

Snatch:
52 x 3
62 x 3
72 x 3 (3:3:154)
82 x 2 (2:5:156)
92 x 1 (1:6:157)
97 x M
97 x 1 (1:7:158)
102 x 1 (1:8:159)
107 x M
107 x 1 (1:9:160)
112 x (M)3
112 x 1 (1:10:161)

112kg Snatch

Muscle Clean + Front Squat + Push Press + Squat Jerk:
20 x (3+3+3+3)2
52 x (1+1+1+1)3
62 x (1+1+1+1)2
72 x (1+1+1+1)1

Clean + Push Jerk:
62 x (3+3)1
82 x (3+3)1 (6:16:167)
92 x (1+1)3 (6:22:173)
102 x (1+1)2 (4:26:177)
112 x (1+1)1 (2:28:179)
122 x (1+1)1 (2:30:181)
129 x (1+1)1 (2:32:183)
136 x (M)4
136 x (1+1)1 (2:34:185)

136kg Clean + Push Jerk

* Notes:

- I'm freaking terrible at this sport, but I do have nice equipment.

2018MAR15 (REST)

Rest:

- Taking a day off from the madness.  My bones ache; namely, my right shoulder and the right side of my neck.

2018MAR14 (CON D3.W1.C7)

Back Squat:
20 x (3)5
70 x (3)2
100 x 3
120 x 3 (3:3:124)
140 x 3 (3:6:127)
162 x 3 (3:9:130)
167 x 3 (3:12:133)
172 x 3 (3:15:136)
142 x 5 (5:20:141)

172kg x 3 Back Squat

Reverse Hyper (Roller):
150 x 20
160 x 20
170 x 20

Press + Pull Up:
20 x (6)3
((40 x 5) + (bw x 5))1
((50 x 4) + (bw x 4))1 (4:24:145)
((60 x 3) + (bw x 3))1 (3:27:148)
((70 x 2) + (bw x 2))1 (2:29:150)
((80 x 1) + (bw x 1))1 (1:30:151)

Quad Temper:
Pin x 5 min

2018MAR13 (CON D2B.W1.C7)

Power Clean + Push Jerk:
53 x (1+1)3
63 x (1+1)3
73 x (1+1)3
83 x (1+1)3 (6:6:76)
93 x (1+1)3 (6:12:82)
103 x (1+1)1 (2:14:84)
108 x (1+1)1 (2:16:86)
113 x (1+1)1 (2:18:88)
118 x (1+1)1 (2:20:90)
123 x (1+1)1 (2:22:92)
128 x (M)2
128 x (1+1)1 (2:24:94)
131 x (M)3

128kg Power Clean + Push Jerk

Clean Pull:
125 x 3 (3:27:97)
130 x 3 (3:30:100)
135 x 3 (3:33:103)
140 x 3 (3:36:106)
145 x 3 (3:39:109)

Power Clean + Push Jerk:
100 x M
100 x (1+1)2 (4:43:113)
105 x (1+1)2 (4:47:117)
110 x (1+1)2 (4:51:121)

* Notes:

- Quite possibly one of the shittiest days on the platform.

2018MAR12 (CON D2A.W1.C7)

Front Squat:
20 x (3)2
52 x 3
72 x 3
102 x 3 (3:3:56)
122 x 3 (3:6:59)
132 x 3 (3:9:62)
142 x 3 (3:12:65)
112 x 5 (5:17:70)

142kg x 3 Front Squat

Reverse Hyper (Roller) + Pull Up:
((142.5 x 20) + (bw x 5))3

Banded Standing Victory Raise + Pull Up:
((Green x 20) + (bw x 5))3

Quad Temper:
Pin x 5 min

2018MAR11 (CON D1B.W1.C7)

Muscle Snatch + Overhead Squat:
20 x (3+3)3
42 x (3+3)1
52 x (2+2)1
62 x (1+1)1
67 x (1+1)1

Power Snatch:
61 x 3
70 x 3 (3:3:23)
81 x 3 (3:6:26)
92 x 3 (3:9:29)
100 x 1 (1:10:30)
103 x 1 (1:11:31)
112 x M
107 x 1 (1:12:32)
112 x M
114 x 1 (1:13:33)
118 x (M)3
100 x 1 (1:14:34)
103 x M
106 x 1 (1:15:35)
101 x 1 (1:16:36)
104 x 1 (1:17:37)
107 x 1 (1:18:38)

114kg Power Snatch

Snatch Pull:
105 x 3 (3:21:41)
110 x 3 (3:24:44)
115 x 3 (3:27:47)
120 x 3 (3:30:50)
125 x 3 (3:33:53)

2018MAR10 (CON D1A.W1.C7)

Back Squat:
20 x (3)3
71 x (3)2
111 x 3 (3:3:3)
141 x 3 (3:6:6)
161 x 3 (3:9:9)
166 x 3 (3:12:12)
172 x 3 (3:15:15)
142 x 5 (5:20:20)

172kg x 3 Back Squat

Reverse Hyper (Roller) + Kettlebell Bent Row:
((170 x 20) + (24 x 6 L/R))3

Bell Up Kettlebell Press + Quad Temper:
((8 x 6) + (Pin x 90s))3

2018MAR09 (CON D4.W3.C6) * DELOAD

Muscle Snatch + Overhead Squat:

20 x (3+3)3

43 x (3+3)1

53 x (2+2)1

63 x (1+1)1

Snatch:

61 x 3

71 x 3 (3:3:155)

81 x 2 (2:5:157)

91 x 1 (1:6:158)

101 x 1 (1:7:159)

106 x 1 (1:8:160)

111 x (M)2

111 x 1 (1:9:161)

111kg Snatch

Muscle Clean + Front Squat + Push Press:

20 x (3+3+3)1

53 x (1+1+1)3

63 x (1+1+1)2

73 x (1+1+1)1

Clean + Push Jerk:

71 x (1+1)3

91 x (1+1)3 (6:15:167)

111 x (1+1)2 (4:19:171)

121 x (1+1)1 (2:21:173)

128 x (1+1)1 (2:23:175)

128kg Clean + Push Jerk

Banded Standing Victory Raise + Banded Standing Tricep Pushdown:

((Green x 20) + (Purple2 + Green x 10))3

2018MAR08 (CON D3.W3.C6) * DELOAD

Back Squat:
20 x (3)3
70 x (3)2
100 x 3
120 x 3 (3:3:121)
140 x 3 (3:6:124)
150 x 3 (3:9:127)
160 x 3 (3:12:130)
170 x 3 (3:15:133)
140 x 5 (5:20:138)

170kg x 3 Back Squat

Reverse Hyper (Roller):
140 x 20
155 x 20
170 x 20

Press:
20 x (3)3
51 x 3 (3:23:141)
61 x 3 (3:26:144)
71 x 3 (3:29:147)
51 x 5 (5:34:152)

Pull Up:
bw x 5/4/3/2/1/1/2/3/4/5

2018MAR07 (CON D2B.W3.C6) * DELOAD

24" Block Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)2
53 x (3+3+3)1
63 x (2+2+2)1
73 x (1+1+1)1

24" Block Clean + Push Jerk:
68 x (3+3)1
76 x (3+3)1
83 x (3+3)1 (6:6:69)
91 x (3+3)1 (6:12:75)
98 x (3+3)1 (6:18:81)
101 x (1+1)1 (2:20:83)
105 x (1+1)1 (2:22:85)
109 x (1+1)1 (2:24:87)
113 x (1+1)1 (2:26:89)
117 x (1+1)1 (2:28:91)
121 x (1+1)1 (2:30:93)
126 x (1+1)1 (2:32:95)
131 x (1+1)1 (2:34:97)

131kg 24" Block Clean + Push Jerk

24" Block Power Clean + Push Jerk:
98 x (2+2)1 (4:38:101)
108 x (2+2)1 (4:42:105)
115 x (1+1)1 (2:44:107)
121 x (1+1)1 (2:46:109)

Clean Pull:
135 x 3 (3:49:112)
137.5 x 3 (3:52:115)
140 x 3 (3:55:118)

2018MAR07 (CON D2A.W3.C6) * DELOAD

Front Squat:
20 x (3)3
51 x 3
71 x 3
91 x 3 (3:3:52)
111 x 3 (3:6:55)
131 x 3 (3:9:58)
101 x 5 (5:14:63)

131kg x 3 Front Squat

Reverse Hyper (Roller) + Banded Victory Raise In Squat + Banded Behind Back Overhead Squat:
((140 x 20) + (Green x 10) + (Green x 10))2

Quad Temper:
Pin x 5 min

2018MAR06 (CON D1B.W3.C6) * DELOAD

24" Block Muscle Snatch + Overhead Squat:
20 x (3+3)3
43 x (3+3)1
48 x (2+2)1
53 x (1+1)1
58 x (1+1)1

24" Block Snatch:
56 x 3
62 x 3
70 x 3
77 x 3 (3:3:23)
84 x 3 (3:6:26)
91 x 3 (3:9:29)
101 x 1 (1:10:30)
106 x 1 (1:11:31)
111 x 1 (1:12:32)
116 x 1 (1:13:33)
121 x (M)2
121 x 1 (1:14:34)

121kg 24" Block Snatch

24" Block Power Snatch:
96 x 2 (2:16:36)
99 x 2 (2:18:38)
102 x 2 (2:20:40)

Snatch Pull:
110 x 3 (3:23:43)
115 x 3 (3:26:46)
120 x 3 (3:29:49)

Bent Over Plate Lateral Raise + Banded Standing Tricep Pushdown:
((1 x 20) + (Purple x 25))1
((1.5 x 20) + (Purple2 x 20))1
((2 x 20) + (Purple2 + Green x 15))1

Standing Plate Cuban Curl + Banded Standing Tricep Overhead Extension:
((2 x 10) + (Green x 10))1
((1.5 x 15) + (Green x 15))1
((1 x 20) + (Green x 20))1

2018MAR05 (CON D1A.W3.C6) * DELOAD

Back Squat:
20 x (3)5
70 x (3)2
90 x 3
110 x 3 (3:3:3)
127 x 3 (3:6:6)
147 x 3 (3:9:9)
157 x 3 (3:12:12)
167 x 3 (3:15:15)
137 x 5 (5:20:20)

167kg x 3 Back Squat

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

Reverse Hyper (Roller) + Shoulder Pass Thru:
((140 x 20) + (pvc x 10))1
((147.5 x 20) + (pvc x 10))1
((155 x 20) + (pvc x 10))1

2018MAR04 (CON D4.W2.C6) AMERICAN OPEN SERIES 1 -- ARNOLD CLASSIC

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:
60 x (1)5
70 x (1)3 (3:3:194)
80 x (1)2 (2:5:196)
90 x (1)2 (2:7:198)
100 x 1 (1:8:199)
105 x 1 (1:9:200) * 1st Attempt
95 x 1 (1:10:201)
100 x 1 (1:11:202)
105 x 1 (1:12:203)
110 x M * 2nd Attempt
100 x 1 (1:13:204)
105 x 1 (1:14:205)
110 x 1 (1:15:206)
115 x 1 (1:16:207) * 3rd Attempt

115kg Snatch

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

Clean + Push Jerk:
70 x (3+3)1
80 x (3+3)1
90 x (2+2)1 (4:20:211)
100 x (1+1)1 (2:22:213)
110 x (1+1)1 (2:24:215)
120 x (1+1)1 (2:26:217) * 1st Attempt
110 x (1+1)1 (2:28:219)
115 x (1+1)1 (2:30:221)
120 x (1+1)2 (4:34:225)
125 x (1+1)2 (4:38:229)
130 x (1+1)1 (2:40:231) * 2nd Attempt
110 x (1+1)1 (2:42:233)
117 x (1+1)1 (2:44:235)
125 x (1+1)1 (2:46:237)
137 x (1+1)1 (2:48:239) * 3rd Attempt

137kg Power Clean + Push Jerk

2018MAR03 (REST)

Rest:

- I decided to take a semi-rest day in preparation of tomorrow's competition at the Arnold Sports Festival, by handling a few kilos with each classic lift mainly focus on positioning.  I went up to 70kg with the snatch and 90kg with the clean + push jerk.

2018MAR02 (CON D3B.W2.C6)

Front Squat:
20 x (3)5
40 x 3
60 x 3
80 x 3 (3:3:179)
100 x 3 (3:6:182)
120 x (3)3 (9:15:191)

120kg x 3 Front Squat

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

Reverse Hyper (Roller) + Banded Standing Victory Raise:
((140 x 20) + (Green x 20))3

Quad Temper:
pin x 5 min

2018MAR01 (REST)

Rest:

- I'm taking a day off because I feel like I've been run over by a train.