2021MAR31 (RMT D2B.W2.C1)

Belt Squat:

30 x (10)2

45 x 8

60 x 6

Kang Squat:

20 x (3)2

30 x 3

35 x 3

6" Block Clean Pull + Clean + Split Jerk:

50 x (3+1+1)2

70 x (3+1+1)2

90 x (3+1+1)1

95 x (3+1+1)1

100 x (3+1+1)1

105 x (3+1+1)1

Back Squat:

20 x 5

40 x 5

60 x 5

80 x 5

100 x 5

120 x 5

130 x 5

105kg x 3 6" Block Clean Pull + Clean + Split Jerk

2021MAR30 (RMT D2A.W2.C1)

Belt Squat:

30 x (10)2

45 x 8

60 x 6

75 x 4

90 x (3)5

Axle Bench Press:

20 x (10)2

40 x 8

60 x 6

80 x 4

100 x (2)5

Bent Row:

20 x (10)2

40 x 8

60 x 6

80 x 4

100 x (2)5

Dips:

bw x (5)5

bw x 10

Chins:

bw x (5)5

bw x 10

Kang Squat:

20 x (3)3

10 Dips

2021MAR29 (RMT D1B.W2.C1)

Belt Squat:

30 x 10

45 x 8

60 x 6

75 x 4

6" Block Snatch Pull + Snatch:

20 x (3+1)2

30 x (3+1)2

40 x (3+1)1

45 x (3+1)1

50 x (3+1)1

60 x (3+1)1

70 x (3+1)1

75 x (3+1)1

77.5 x (3+1)1

80 x (3+1)1

82.5 x (3+1)1 

Back Squat:

20 x 5

50 x 5

70 x 5

90 x 5

110 x 5

115 x 5

120 x 5

125 x 5

Reverse Hyper Leg Curl:

80 x 5

90 x 5

100 x 5

110 x 5

82.5kg 6" Block Snatch Pull x 3 + Snatch

2021MAR28 (RMT D1A.W2.C1)

Belt Squat:

30 x (10)3

45 x 8

60 x 6

Kang Squat:

20 x (3)3

30 x 3

35 x 3

Hanging Leg Raise:

bw x (10)5

Axle Bench Press:

20 x 5

40 x 5

60 x 5

80 x 5

100 x 5

Bent Rows:

20 x 5

40 x 5

60 x 5

80 x 5

100 x 5

2021MAR27 (MID MISSOURI VALLEY CHAMPIONSHIPS)

My first meet in years and it was a banger!  I went 6 for 6 and ended the day with a total of 225kg, broke the standing M50-54/109kg Masters record and was fortunate enough to have my sister, Lisa, and her boyfriend, Drew, stop by and spectate -- and capture these lifts for me on video.  

100kg Snatch

125kg Power Clean + Power Jerk

2021MAR26 (RMT D3B.W1.C1)

Belt Squat:

30 x (10)2

45 x 8

60 x 6

75 x 4

18" Block Power Snatch:

30 x (3)2

35 x 3

45 x 3

55 x 3

18" Block Clean + Split Jerk:

35 x (1+1)3

45 x (1+1)3

65 x (1+1)2

Kang Squat:

20 x (3)3 

2021MAR25 (RMT D3B.W1.C1)

Belt Squat:

30 x (10)2

45 x 8

60 x 6

75 x 4

90 x 3

Front Squat:

20 x (5)2

40 x 3

60 x 3

80 x 3

90 x 3

Kang Squat:

20 x (3)2

30 x 3

40 x 3

Back Squat:

40 x 3

60 x 3

80 x 3

100 x 3

110 x 3

2021MAR24 (RMT D3A.W1.C1)

Belt Squat:

30 x (10)2

50 x (8)2

70 x (6)2

18" Block Snatch:

30 x (3)2

50 x (3)2

70 x (3)3

70kg x 3 18' Block Snatch

18" Block Clean + Split Jerk:

35 x (1+1)3

65 x (1+1)3

85 x (1+1)10

85kg 18" Block Clean + Split Jerk

2021MAR23 (RMT D2B.W1.C1)

Belt Squat:

30 x (10)3

45 x 10

60 x 10

Back Squat:

20 x (5)3

55 x 5

75 x 5

90 x 5

105 x (5)3

Clean Deadlift:

50 x 5

70 x 5

90 x 5

110 x 5

130 x 5

Reverse Hyper Leg Curl:

80 x 5

90 x 5

100 x (5)3

105kg x 5 Back Squat

2021MAR22 (RMT D2A.W1.C1)

Belt Squat:

30 x 10

45 x 8

60 x 6

75 x 4

90 x 3

105 x 3

Axle Bench Press:

30 x 5

45 x 5

60 x 5

75 x 5

90 x 5

105 x 5

Front Squat:

20 x 3

45 x 3

60 x 3

75 x 3

90 x 3

105 x 3

Bent Rows:

20 x 5

45 x 5

60 x 5

75 x 5

90 x 5

105 x 5

Clean + Power Jerk:

30 x (1+1)3

50 x (1+1)3

70 x (1+1)3

90 x (1+1)3

110 x (1+1)1

Clean Pull:

110 x (5)3

2021MAR21 (RMT D1B.W1.C1)

Belt Squat:

30 x 10

45 x 8

60 x 6

Kang Squat:

20 x (3)3

Snatch:

30 x 3

40 x 3

50 x 3

60 x 3

70 x 3

72.5 x 3

75 x (1)3

77.5 x 1

80 x 1

82.5 x 1

Snatch Pull:

92.5 x (5)3

2021MAR20 (RMT D1A.W1.C1)

Belt Squat:

30 x (10)2

45 x 8

60 x 6

75 x 5

Back Squat:

20 x (5)2

55 x 5

75 x 5

90 x 5

105 x (5)3

Reverse Hyper Leg Curl:

80 x (10)3

2021MAR19 (CONWEN D6.W4.C1)

Belt Squat + Snatch:

((30 x 10) + (30 x 3))1

((45 x 8) + (35 x 3))1

((60 x 6) + (40 x 3))1

Snatch:

47.5 x 3

55 x 3

62.5 x 2

70 x 1

77.5 x 1

85 x 1 * 1st Attempt

90 x M * 2nd Attempt

95 x 1 * 3rd Attempt

95kg Snatch

Clean and Power Jerk:

30 x (1+1)3

50 x (1+1)3

55 x (1+1)3

62.5 x (1+1)2

70 x (1+1)1

80 x (1+1)1

90 x (1+1)1

100 x (1+1)1 * 1st Attempt

107.5 x (1+1)1 * 2nd Attempt

115 x (1+1)1 * 3rd Attempt

115kg Clean + Power Jerk

2021MAR18 (CONWEN D5.W4.C1)

Snatch Deadlift + Snatch Behind Neck Press:

((20 x 5) + (20 x 5))1

((45 x 5) + (25 x 5))1

((65 x 5) + (30 x 5))1

((85 x 3) + (35 x 3))1

((90 x 3) + (40 x 3))1

((95 x 3) + (42.5 x 3))3

Clean Deadlift + Press:

((85 x 3) + (40 x 3))1

((95 x 3) + (40 x 3))1

((107.5 x 3) + (45 x 3))1

((115 x 3) + (50 x 3))1

((115 x 3) + (55 x 3))1

((115 x 3) + (60 x 3))1

2021MAR17 (CONWEN D4.W4.C1)

Axle Bench Press + Bent Row + Belt Squat:
((20 x 10) + (20 x 10) + (30 x 10))1

((40 x 8) + (40 x 8) + (45 x 8))1

((60 x 6) + (60 x 6) + (60 x 6))1

((70 x 5) + (70 x 5) + (75 x 5))1

Axle Bench Press + Bent Row + Dips + Chin Ups:

((60 x 10) + (60 x 10) + (bw x 10) + (bw x 5))5

Hanging Leg Raise + Reverse Hyper Leg Curl + French Press:

((bw x 10) + (80 x 10) + (20 x 10))3

2021MAR16 (CONWEN D3.W4.C1)

Belt Squat + Clean + Split Jerk:

((30 x 10) + (30 x (1+1)6))1

((45 x 8) + (30 x (1+1)4))1

((60 x 6) + (50 x (1+1)3))1
((75 x 4) + (60 x (1+1)3))1

((90 x 3) + (70 x (1+1)3))1

((110 x 3) + (80 x (1+1)1))1

((110 x 3) + (90 x (1+1)1))1

((110 x 3) + (100 x (1+1)1))1

Clean + Split Jerk:

87.5 x (1+1)1

95 x (1+1)1

100 x (1+1)1

90 x (1+1)1

97.5 x (1+1)1

100 x (1+1)1

100kg Clean + Split Jerk

Clean Pull + Power Clean + Split Jerk:

((115 x 3) + (80 x (1+1)1))3

RDL:
95 x 5

95 x 4

2021MAR15 (CONWEN D2.W4.C1)

Belt Squat + Back Squat to Snatch Balance:

((30 x 10) + (20 x (1+1)3))1

((45 x 8) + (20 x (1+1)3))1

((60 x 6) + (20 x (1+1)3))1

((75 x 4) + (20 x (1+1)3))1

Belt Squat + Snatch:

((90 x 3) + (30 x 3))1

((105 x 3) + (30 x 3))1

((120 x 3) + (30 x 3)3))1

Snatch:

40 x 3

47.5 x 3

55 x 3

62.5 x 3

70 x 3

75 x 1

80 x 1

85 x M

85 x 1

76 x 1

81 x 1

86 x 1

77 x 1

82 x 1

87 x 1

87kg Snatch

Snatch Pull + Power Snatch:

((95 x 3) + (65 x 2))3

Snatch RDL:

95 x (3)3

2021MAR14 (CONWEN D1.W4.C1)

Belt Squat + Russian KB Swing:

((30 x 10) + (24 x 10))1

((45 x 5) + (28 x 10))1

((60 x 5) + (32 x 10))1

((75 x 5) + (24 x 15))1

((60 x 10) + (28 x 15))1

((60 x 10) + (32 x 15))1

((60 x 10) + (24 x 20))1

((60 x 10) + (28 x 20))1

((60 x 10) + (32 x 20))1

Reverse Hyper Leg Curl + Belt Heel Raise:

((60 x 10) + (32 x 10))1

((70 x 10) + (40 x 10))1

((80 x 10) + (48 x 10))1

2021MAR13 (CONWEN D6.W3.C1)

Belt Squat:

30 x 10

45 x 8

60 x 6

75 x 4

Belt Squat + Snatch:

((90 x 3) + (30 x 3))3

Snatch:

40 x 3

50 x 3

55 x 2

60 x 1

65 x 1

70 x 1

75 x 1

80 x 1

80kg Snatch

Clean + Power Jerk:

42.5 x (1+1)3

50 x (1+1)3

57.5 x (1+1)2

65 x (1+1)1

72.5 x (1+1)1

80 x (1+1)1

87.5 x (1+1)1

95 x (1+1)1

95kg Clean + Power Jerk

RDL:
82.5 x (3)3

2021MAR12 (CONWEN D5.W3.C1)

Belt Squat + Clean Deadlift:

((30 x 10) + (20 x 5))1

((45 x 8) + (55 x 5))1

((60 x 6) + (75 x 5))1

((75 x 4) + (95 x 5))1

((90 x 3) + (115 x 5))1

Clean Deadlift:

130 x 3

145 x 8

2021MAR11 (CONWEN D4.W3.C1)

Belt Squat + 3 Stage Clean + Rack Power Jerk:

((30 x 10) + (20 (1+1+1+(3))1

((45 x 8) + (30 x (1+1+1+(3))1

((60 x 6) + (35 x (1+1+1+(3))1

((75 x 4) + (40 x (1+1+1+(3))1

((90 x 3) + (50 x (1+1+1+(3))1

((90 x 3) + (57.5 x (1+1+1+(3))1

3 Stage Clean + Rack Power Jerk:

65 x (1+1+1+(3))1

72.5 x (1+1+1+(3))1

80 x (1+1+1+(3))1

87.5 x (1+1+1+(3))1

95 x (1+1+1+(3))1

95kg 3 Stage Clean

3 Stage Clean Pull:

105 x (1+1+1)3

RDL + 3 Stage Power Clean:

((82.5 x 3) + (65 x (1+1+1))3

2021MAR10 (CONWEN D3.W3.C1)

Axle Bench Press + Bent Rows:

((20 x 10) + (20 x 10))1

((45 x 10) + (45 x 10))1

((65 x 8) + (65 x 8))1

((85 x 5) + (85 x 5))1

((95 x 3) + (95 x 3))1

((107.5 x 10) + (107.5 x 10))1

107.5kg Axle Bench Press

Axle Bench + Bent Row + Dips + Chin Up:

((95 x 1) + (95 x 1) + (bw x 10) + (bw x 10))1

((95 x 1) + (95 x 1) + (bw + 5 x 8) + (bw + 8 x 8))1

((95 x 1) + (95 x 1) + (bw + 10 x 6) + (bw + 10 x 6))1

((95 x 1) + (95 x 1) + (bw + 15 x 4) + (bw + 15 x 4))1

((95 x 1) + (95 x 1) + (bw + 20 x 2) + (bw + 20 x 2))1

Belt Squat + Russian KB Swing:

((30 x 10) + (32 x 25))1

((45 x 10) + (32 x 25))1

((60 x 10) + (32 x 25))1

((75 x 10) + (32 x 25))1

2021MAR09 (CONWEN D2.W3.C1)

Belt Squat + 3 Stage Snatch:

((30 x 10) + (20 x (1+1+1))1

((45 x 8) + (30 x (1+1+1))1

((60 x 6) + (30 x (1+1+1))1

((75 x 4) + (32.5 x (1+1+1))1

((90 x 3) + (35 x (1+1+1))1

((90 x 3) + (37.5 x (1+1+1))1

3 Stage Snatch:

40 x (1+1+1)1

45 x (1+1+1)1

50 x (1+1+1)1

55 x (1+1+1)1

60 x (1+1+1)1

65 x (1+1+1)1

70 x (1+1+1)1

75 x (1+1+1)1

75kg 3 Stage Snatch

RDL + 3 Stage Power Snatch + Snatch Pull:
((82.5 x 3) + (55 x (1+1+1))1 + (82.5 x 3))3

2021MAR08 (CONWEN D1.W3.C1)

Belt Squat + Russian KB Swing:

((30 x 10) + (24 x 10))1

((45 x 8) + (28 x 10))1

((60 x 6) + (32 x 10))1

((90 x 5) + (24 x 15))1

((100 x 3) + (28 x 15))1

((110 x 20) + (32 x 15))1

Belt Squat + Reverse Hyper Leg Curl + Russian KB Swing:

((100 x 1) + (40 x 10) + (24 x 20))1

((100 x 1) + (45 x 10) + (28 x 20))1

((100 x 1) + (50 x 10) + (32 x 20))1

((100 x 1) + (45 x 10) + (28 x 20))1

((100 x 1) + (40 x 10) + (24 x 20))1

Standing Plate Cuban Curl + Barbell Curl:

((1.25 x 20) + (20 x 10))1

((1.5 x 20) + (20 x 10))1

((1.75 x 20) + (20 x 10))1

2021MAR07 (CONWEN D7.W2.C1)

Belt Squat + Snatch:

((30 x 10) + (30 x 3))1

((45 x 8) + (40 x 3))1

((60 x 6) + (40 x 3))1

Snatch:

50 x 2

57.5 x 1

62.5 x 1

67.5 x 1

72.5 x 1

77.5 x 1

82.5 x 1

87.5 x 1

92.5 x M

92.5 x 1

92.5kg Snatch

Clean + Power Jerk:

30 x (1+1)3

40 x (1+1)3

50 x (1+1)3

57.5 x (1+1)3

65 x (1+1)2

72.5 x (1+1)1

80 x (1+1)1

87.5 x (1+1)1

95 x (1+1)1

102.5 x (1+1)1

110 x (1+1)1

110kg Clean + Power Jerk

2021MAR06 (CONWEN D6.W2.C1)

Belt Squat + RDL:

((30 x 10) + (20 x 5))1

((45 x 8) + (40 x 5))1

((60 x 6) + (60 x 5))1

((75 x 4) + (80 x 4))1

((92.5 x 3) + (92.5 x 3))3

2021MAR05 (CONWEN D5.W2.C1)

Snatch Deadlift + Belt Squat:

((42.5 x 3) + (30 x 10))1

((62.5 x 3) + (45 x 8))1

((82.5 x 3) + (60 x 6))1

((90 x 3) + (75 x 4))1

((97.5 x 3) + (90 x 3))1

((112.5 x 3) + (105 x 3))1

((117.5 x 3) + (110 x 3))1

((122.5 x 3) + (115 x 3))1

Clean Deadlift + Press:

((110 x 3) + (20 x 5))1

((122.5 x 3) + (42.5 x 4))1

((137.5 x 8) + (55 x 3))1

((122.5 x 3) + (57.5 x 3))1

((122.5 x 3) + (60 x 3))1

((122.5 x 3) + (62.5 x 3))1

((122.5 x 3) + (65 x 3))1

((122.5 x 3) + (67.5 x 3))1

2021MAR04 (CONWEN D4.W2.C1)

Belt Squat + Clean Deadlift + (BK) Hang Clean + Split Jerk:
((30 x 10) + (20 x (1+1+1)3))1

((45 x 8) + (30 x (1+1+1)3))1

((60 x 6) + (40 x (1+1+1)3))1

((75 x 4) + (50 x (1+1+1)3))1

((90 x 3) + (55 x (1+1+1)3))1

((92.5 x 3) + (60 x (1+1+1)3))1

((92.5 x 3) + (65 x (1+1+1)3))1

((92.5 x 3) + (77.5 x (1+1+1))1

Clean Deadlift + (BK) Hang Clean + Split Jerk:

82.5 x (1+1+1)1

87.5 x (1+1+1)1

80 x (1+1+1)1

85 x (1+1+1)1

90 x (1+1+1)1

82.5 x (1+1+1)1

87.5 x (1+1+1)1

92.5 x (1+1+1)1

92.5kg Clean Deadlift + (BK) Hang Clean + Split Jerk

RDL + (BK) Hang Power Clean + Clean Pull:

((90 x 3) + (65 x (1+2+2)) + (97.5 x 3))3

2021MAR03 (CONWEN D3.W2.C1)

Axle Bench Press + Bent Row:

((20 x 10) + (20 x 10))1

((40 x 8) + (40 x 8))1

((60 x 6) + (60 x 6))1

((80 x 3) + (80 x 3))1

((90 x 3) + (90 x 3))1

((100 x 10) + (100 x 10))1

100kg x 10 Axle Bench Press

Axle Bench Press + Bent Row + Dips + Bent Loading Pin Rows:

((90 x 3) + (90 x 3) + (bw x 10) + (30 x 10))5

Belt Squat + French Press + Reverse Barbell Curl:

((30 x 5) + (20 x 10) + (20 x 10))1

((45 x 5) + (25 x 10) + (25 x 10))1

((60 x 5) + (30 x 10) + (30 x 10))1

2021MAR02 (CONWEN D2.W2.C1)

Belt Squat + Back Squat to Snatch Balance:

((30 x 10) + (20 x 3))1

((45 x 8) + (30 x 3))1

Belt Squat + Snatch Deadlift + (BK) Hang Snatch:

((60 x 6) + (20 x 3))1

((75 x 4) + (40 x 3))1

((90 x 3) + (50 x 3))1

((105 x 3) + (55 x 3))1

((110 x 3) + (60 x 3))1

((110 x 3) + (65 x 1))1

((110 x 3) + (70 x 1))1

Snatch Deadlift + (BK) Hang Snatch + RDL:

((75 x 1) + (90 x 3))1

((67.5 x 1) + (90 x 3))1

((72.5 x 1) + (90 x 3))1

Snatch Deadlift + (BK) Hang Snatch:

77.5 x 1

70 x 1

75 x 1

80 x 1

80kg Snatch Deadlift + (BK) Hang Snatch

Snatch Pull + (BK) Hang Power Snatch:

((80 x 3) + (55 x 2))3

2021MAR01 (CONWEN D1.W2.C1)

Belt Squat + Russian KB Swing:

((30 x 10) + (24 x 10))1

((45 x 8) + (24 x 10))1

((60 x 6) + (24 x 10))1

((80 x 3) + (24 x 10))1

((95 x 3) + (24 x 10))1

((105 x 20) + (24 x 10))1

((95 x 3) + (28 x 10))5

Reverse Hyper (Strap) + Russian KB Swing:

((40 x 10) + (32 x 10))5

Barbell Reverse Curl + Standing Plate Cuban Curl:

((20 x 10) + (1.25 x 20))3