2013DEC19 (BUL D1.W18)

Session A.

Paused Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:1)
135 x 1 (1:2:2)
155 x 1 (1:3:3)
175 x 1 (1:4:4) *
155 x 1 (1:5:5)
157.5 x 1 (1:6:6)
160 x 1 (1:7:7)
162.5 x 1 (1:8:8)
165 x 1 (1:9:9)
167.5 x 1 (1:10:10)
170 x 1 (1:11:11)
172.5 x 1 (1:12:12)
175 x 1 (1:13:13)
177.5 x 1 (1:14:14)
215 x 1 (1:15:15) *neg

Nothing to brag about but it's progress!

Captains of Crush:
T x 10
1 x (3)3
1.5 x (2)3
2 x 1
2 x F
2 x 1
T x 10

* Notes:

- Not the very best paused back squat workout initially, but I made up for it towards the end.  The early warm up sets revealed that my legs were extremely sore and tight.  Dropping deep into the squat for a pause was a challenge.  The first 175kg attempt was a HUGE grind!  I wasn't sure if I was going to make the lift and I even felt my sinuses on the verge of imploding from all the pressure in my head.  Afterwards, I dropped 20kg and started to wave back up with only 2.5kg increases.  This gave me a little more time to warm-up and become accustomed to the lift, thereby, allowing a top weight above my original 175kg maximum by an additional 2.5kg.  I did finish out as I had previously mentioned with a negative repetition with a weight in excess of my current 1RM, so I decided on 215kg.  It felt heavy and little unmanageable to get into proper position, but surprisingly it wasn't too difficult to control down to the pins.

- I'm still hell bent on increasing my grip strength to help rehab my bicep, so I did a few sets with the Captains of Crush.  I squeezed the number 2 gripper, requiring 195lbs of pressure to close.  Not bad considering my bum bicep.

Session B.

12" Block Power Snatch:
55 x (3)2
75 x 2 (2:2:17)
85 x (1)2 (2:4:19)
90 x (1)2 (2:6:21)
95 x (1)2 (2:8:23)
100 x (1)2 (2:10:25)
105 x (1)2 (2:12:27)
110 x 1 (1:13:28)
110 x (F)2 (2:15:30)

Being patient with 142.5kg.

12" Block Snatch Extension:
125 x 3 (3:18:33)
135 x 2 (2:20:35)
140 x 2 (2:22:37)
142.5 x (2)4 (8:30:45)

* Notes:

- Fairly quick workout with a slight return to moderate/heavy weights in the snatch.  I successfully snatched 110kg off a 12 inch block with relative ease; however, it did strain/aggravate my shoulder.  After which, my mental game was completely destroyed and the two subsequent attempts were botched due to a lack of mental clarity.  Nevertheless, snatching 110kg after a traumatic injury is positive.

- Block snatch extensions went very well.  I felt like I could have gone as high as 160kg without any issues but I wanted to concentrate on staying flatfooted throughout the pull until the moment of "explosion" at the peak of the 2nd pull.  All in all, a great second session for the day.  Looking forward to a very quick squat workout in the morning followed by muscle cleans and power jerks in the afternoon.

2013DEC12 (BUL D1.W17)

Session A.

Back Squat:

20 x bar work

75 x 3

95 x 2

115 x 1 (1:1:1)

135 x 1 (1:2:2)

155 x 1 (1:3:3)

175 x 1 (1:4:4)

195 x F (1:5:5)

155 x 2 (2:7:7)

165 x 2 (2:9:9)

175 x 1 (1:10:10)

160 x 1 (1:11:11)

170 x 1 (1:12:12)

180 x 1 (1:13:13)

190 x 1 (1:14:14)

175 x 1 (1:15:15)

155 x 2 (2:17:17)

* Notes:

- Fairly appreciable workout but I didn't get to finish the final sets.  I wanted to end with decreasing the weights by 20kg and doubling the reps on each subsequent set.  So I miss the next planned set at 135kg for 4 reps, and 115kg for 8 reps.  Nevertheless, I was happy to get a 190kg back squat after a failed earlier attempt at 195kg.

Session B.

12" Block Power Snatch:

20 x bar work

55 x (3)2

65 x 2

75 x (1)10 (10:10:27)

12" Block Snatch Pull:

105 x 3 (3:13:30)

115 x 3 (3:16:33)

125 x (2)5 (10:26:43)

Behind the Neck Snatch Grip Press:

20 x 5

30 x 5

31 x 4

32 x 3

33 x 2

34 x 1

* Notes:

- Finally returned to upper body work; specifically, the snatch.  I'm going to try my best to stick with my plan of staying at approximately 60% of my average top end weights for a week and up that amount by 10% each week until I'm back at going to maximum.  Everything is dependent upon my shoulder and arm, and their ability to handle the incrementally higher loads.

- Today I stopped snatching at 75kg, which wasn't heavy but was heavy enough to cause minor pain in the shoulder.  If I execute the lift with even the slightest bit of arm bend, I feel the pain immediately in my bicep.  This occurred a few times in today's workout with the 75kg snatches which abruptly alerted me of a subpar pull.  Furthermore, if I catch a weight ever-so-slightly forward I get a spark of pain in the shoulder.  Frustrating, but I'm pushing forward.

-  Additionally, I decided on doing some behind the neck snatch grip presses to help strengthen the whole shoulder girdle, but the extreme positioning of the arms caused pain.  Therefore, I could only manage to press up to 34kg.  Pathetic?  You bet, but it's a start in the right direction.  

2013NOV14 (BUL D1.W13)

165kg Paused Front Squat

Session A.

Paused Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 2 (2:2:2)
135 x 2 (2:4:4)
155 x 1 (1:5:5)
120 x 2 (2:7:7)
140 x 2 (2:9:9)
160 x 1 (1:10:10)
125 x 2 (2:12:12)
145 x 2 (2:14:14)
165 x 1 (1:15:15)

* Notes:

- Felt fairly good.  Had a well controlled 165kg paused front squat as you can see from the quick video.

Questionable 125kg Power Snatch

Session B.

12" Block Power Snatch:
20 x bar work
55 x 3
75 x 2
85 x 1
97.5 x 1 (1:1:16)
102.5 x 1 (1:2:17)
107.5 x 1 (1:3:18)
112.5 x 1 (1:4:19)
117.5 x F (1:5:20)
117.5 x 1 (1:6:21)
122.5 x (F)2 (2:8:23)
112.5 x (F)2 (2:10:25)
102.5 x 1 (1:11:26)
107.5 x 1 (1:12:27)
112.5 x 1 (1:13:28)
117.5 x F (1:14:29)
117.5 x 1 (1:15:30)
122.5 x F (1:16:31)
122.5 x 1 (1:17:32)
125 x 1 (1:18:33) PR
105 x 1 (1:19:34)
110 x 1 (1:20:35)

* Notes:

- The 125kg PR is questionable.  Look at the video and tell me what you think.

2013NOV11 (BUL D5.W12)

Anderson Front Squat:
20 x bar work
75 x 6
95 x 3
115 x 2 (2:2:180)
125 x 2 (2:4:182)
120 x 2 (2:6:184)
130 x 2 (2:8:186)
125 x 2 (2:10:188)
135 x 2 (2:12:190)
130 x 2 (2:14:192)
140 x 2 (2:16:194)
135 x 2 (2:18:196)
145 x 2 (2:20:198)

12" Block Power Snatch:
20 x bar work
55 x (3)2
75 x 2
85 x 1 (1:21:199)
95 x 1 (1:22:200)
105 x 1 (1:23:201)
110 x 1 (1:24:202)
112.5 x F (1:25:203)
90 x 1 (1:26:204)
100 x 1 (1:27:205)
110 x 1 (1:28:206)
115 x 1 (1:29:207)
120 x 1 (1:30:208)
122.5 x 1 (1:31:209) PR
100 x 1 (1:32:210)
110 x 1 (1:33:211)
115 x F (1:34:212)
105 x 1 (1:35:213)
110 x F (1:36:214)
105 x 1 (1:37:215)
110 x F (1:38:216)
105 x 1 (1:39:217)
110 x F (1:40:218)
110 x 1 (1:41:219)

* Notes:

- New power snatch PR of 122.5kg; although, off a 12" block.  Not sure what that means but it did feel pretty fucking empowering to snatch that much from a 12" block -- BOOM!

2013NOV07 (BUL D1.W12)

Anderson Front Squat:
20 x bar work
55 x 6
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)
140 x (1)3 (3:18:18)
142.5 x 1 (1:19:19)
143.5 x 1 (1:20:20)

12" Block Power Snatch:
20 x bar work
55 x 3
75 x 3
85 x 1 (1:21:21)
90 x 1 (1:22:22)
92.5 x 1 (1:23:23)
90 x 1 (1:24:24)
95 x 1 (1:25:25)
97.5 x 1 (1:26:26)
95 x 1 (1:27:27)
100 x 1 (1:28:28)
102.5 x 1 (1:29:29)
100 x 1 (1:30:30)
105 x 1 (1:31:31)
107.5 x 1 (1:32:32)
105 x 1 (1:33:33)
110 x F (1:34:34)
110 x 1 (1:35:35)
112.5 x 1 (1:36:36)
110 x F (1:37:37)
110 x 1 (1:38:38)
115 x (F)2 (2:40:40)

* Notes:

- Long workout but managed to power snatch 112.5kg off a 12" block.  I should have nailed 115kg but was hesitant and slow in the 3rd pull -- next time!

2013SEP06 (BUL D2.W3)

Session A.

Back Squat:
20 x bar work
70 x (3)3
90 x 2
110 x 2 (2:2:33)
130 x 1 (1:3:34)
140 x 1 (1:4:35)
150 x 1 (1:5:36)
160 x F (1:6:37)
130 x 2 (2:8:39)
135 x 2 (2:10:41)
140 x 2 (2:12:43)
145 x 2 (2:14:45)
150 x 1 (1:15:46)
155 x F (1:16:47)
130 x (2)3 (6:22:53)
135 x (2)2 (4:26:57)
140 x (2)2 (4:30:61)

Session B.

12" Block Power Snatch:
20 x bar work
50 x (3)4
70 x (3)2
90 x (1)3 (3:3:64)
95 x (F)2 (2:5:66)
95 x (1)6 (6:11:72)
100 x (1)3 (3:14:75)
105 x (1)3 (3:17:78)
110 x (1)2 (2:19:80)
110 x (F)2 (2:21:82)
100 x (1)2 (2:23:84)
105 x 1 (1:24:85)
110 x F (1:25:86)
90 x (1)5 (5:30:91)

* Notes:

- Extremely tired and slow today.  Back squats were an abomination as I failed at 160kg and 155kg.  Dragging much ass and feeling completely wiped-out!  Therefore, I tried to make the best of a bad situation and added some volume at 130kg+ and worked slowly up to 140-145kg.  Hopefully, my bum hip can handle the volume and recover, so I can attack the weights again.

- By the time I reached the block power snatches, I was very sore.  Session B was done nearly 7 hours later and I didn't feel like working out.  Matter of fact, I contemplated skipping the workout but decided to push on.  Although there weren't any new PRs, I did feel a little better as the workout progress and was fairly happy with the power snatch at 110kg.

RUSSIAN MODIFIED TRAINING - DAY 3, WEEK 2 (2013MAR15)

12" Block Snatch:
20 x bar work
50 x (3)2
65 x 3
82 x 3 (3:3:139)
90 x 3 (3:6:142)
97.5 x 3 (3:9:145)
102.5 x 3 (3:12:148)
107.5 x 3 (3:15:151)
112.5 x 2 (2:17:153)
112.5 x (F)2 (2:19:155)
112.5 x 1 (1:20:156)

12" Block Power Snatch:
85 x 5 (5:25:161)
90 x 5 (5:30:166)
95 x 5 (5:35:171)
100 x 5 (5:40:176)

Dead Front Squat + Push Press:
60 x (1+1)5
80 x (1+1)5
90 x (1+1)5 (10:50:186)
100 x (1+1)5 (10:60:196)

* Notes:

- Feeling better today but still not at 100% with the low back -- I'm still tender but the added stretching and mobility work has help immensely.  I was able to block snatch 107.5kg with relative ease; yet, the jump up to 112.5kg became troublesome after the second rep.  Regardless, it felt good to snatch again, but I remain apprehensive about being too lofty with my weight increases.  Slow and steady has to be the name of the game.  As such, when it was time for the "dead front squat + push press" combination, I deferred to exercising a little more caution and relegated myself to stopping at 100kg.

RUSSIAN MODIFIED TRAINING - DAY 3, WEEK 1 (2013MAR09)

12" Block Snatch:
55 x 3
62.5 x 3
72.5 x 3
82.5 x 3 (3:3:162)
92.5 x 3 (3:6:165)
95 x 3 (3:9:168)
97.5 x 3 (3:12:171)

12" Block Power Snatch:
75 x 5
82.5 x 5 (5:17:176)
85 x 5 (5:22:181)
87.5 x 5 (5:27:186)

Paused Back Squat:
20 x 5
95 x 5
115 x 5 (5:32:191)
123.5 x 5 (5:37:196)
130 x 5 (5:42:201)
138.5 x 5 (5:47:206)

* Notes:

- Short but intense workout.  Block snatches initially were forward causing me to receive the bar on the ball of my feet -- not good.  Thankfully, the weight was relatively light, allowing for immediate adjustments without much strain; however, as the sets and reps progressed I found myself back on the mid-foot -- very good.

- Paused back squats were troublesome in the earlier sets, as it took me a little longer to warm up, but I ended on a high note with 138.5kg x 5.

- Volume has drastically been reduced today (by 50%), considering I was averaging 80 reps for the past two days.

OVERLOAD - DAY 5, WEEK 2 (2013FEB25)

ATG DEEP Paused Back Squats!

12" Block Snatch + Overhead Squat:
50 x (1+1)3
70 x (1+1)2
80 x (1+1)1 (2:2:268)
90 x (1+1)1 (2:4:270)
95 x (1+1)1 (2:6:272)
100 x (1+1)1 (2:8:274)
105 x (1+1)5 (10:18:284)

12" Block Snatch:
110 x (1)3 (3:21:287)
115 x (1)2 (2:23:289)
120 x (F)2 (2:25:291)
110 x (F)2 (2:27:293)

12" Block Power Snatch:
80 x (1)10 @20 sec (10:37:303)

Paused Back Squat:
70 x (5)2
90 x 3
110 x 3
130 x (3)5 (15:52:318)
130 x 5 (5:57:323)

* Notes:

- Late start with working out due to home maintenance issues.  I'm not use to working out at 4:00 p.m., and I was hungry and exhausted before the workout began.  The block snatch work went fairly well, making most of my lifts up until 120kg.  Thereafter, things started to dwindle and I knew it was time to call it quits.