2013NOV28 (BUL D1.W15)

Anderson Front Squat:
20 x bar work
80 x (3)2
100 x (1)2 (2:2:2)
120 x (1)2 (2:4:4)
140 x (1)2 (2:6:6)
160 x (1)2 (2:8:8)
145 x (1)6 (6:14:14)
150 x (1)4 (4:18:18)

12" Block Panda Snatch Pull:
75 x (3)2
105 x 3 (3:21:21)
125 x 2 (2:23:23)
135 x 2 (2:25:25)
140 x 2 (2:27:27)

12" Block Snatch:
20 x bar work
55 x 3
75 x 3
95 x 2 (2:29:29)
105 x (F)2 (2:31:31)
105 x 1 (1:32:32)
110 x 1 (1:33:33)
115 x 1 (1:34:34)
120 x F (1:35:35)
120 x 1 (1:36:36)
125 x (F)4 (4:40:40)

* Notes:

- Terrible workout, but now it's time for turkey so not all is lost.  Happy Thanksgiving!

2013OCT21 (BUL D5.W9)

Fighting with the Uesaka!

Session A.

Back Squat:
20 x bar work
55 x (3)2
75 x 3
95 x 3
115 x 3 (3:3:223)
125 x (3)2 (6:9:229)
135 x 3 (3:12:232)
145 x (3)2 (6:18:238)
155 x 3 (3:21:241)
165 x (3)2 (6:27:247)
155 x 3 (3:30:250)

* Notes:

- Triples at 165kg is pretty fucking good; although, the second set was a grinder.  Therefore, I decided to drop back down to 155kg and finish with a final triple to end the workout.  Happy.

Session B.

12" Block Snatch:
20 x bar work
55 x (3)2
65 x (2)2
75 x (1)2 (2:2:252)
85 x (1)2 (2:4:254)
95 x (1)2 (2:6:256)
105 x 1 (1:7:257)
105 x F (1:8:258)
105 x 1 (1:9:259)
115 x F (1:10:260)
115 x 1 (1:11:261)
120 x (F)2 (2:13:263)
115 x F (1:14:264)
100 x (F)2 (2:16:266)
90 x (1)2 (2:18:268)
95 x (1)2 (2:20:270)
100 x (1)2 (2:22:272)
105 x (1)2 (2:24:274)
110 x F (1:25:275)
110 x 1 (1:26:276)
115 x (1)2 (2:28:278)
120 x (F)2 (2:30:280)
110 x 1 (1:31:281)
115 x F (1:32:282)
120 x 1 (1:33:282)
125 x (F)2 (2:35:285)

* Notes:

- I know that most of my workouts are suppose to be mediocre, but this one SUCKED!  Too many misses and all of them were forward, because I'm trying to sneak under the bar prematurely.  UGH!

2013OCT16 (BUL D7B.W8)

Session B.

12" Block Snatch:
20 x bar work
55 x (1)6
65 x (1)4
75 x (1)2 (2:2:381)
85 x (1)2 (2:4:383)
95 x 1 (1:5:384)
95 x F (1:6:385)
95 x (1)2 (2:8:387)
105 x F (1:9:388)
105 x 1 (1:10:389)
105 x F (1:11:390)
105 x 1 (1:12:391)
85 x (1)2 (2:14:393)
95 x (1)2 (2:16:395)
105 x (1)2 (2:18:397)
115 x (1)2 (2:20:399)
125 x F (1:21:400)
125 x 1 (1:22:401)
125 x (F)2 (2:24:403)
105 x F (1:25:404)
105 x 1 (1:26:405)
110 x (F)2 (2:28:407)
100 x F (2:29:408)
100 x 1 (1:30:409)
105 x 1 (1:31:410)
110 x F (1:32:411)
110 x 1 (1:33:412)
115 x (F)2 (2:35:414)
105 x (1)4 (4:39:418)
105 x F (1:40:419)
105 x (1)3 (3:43:422)
105 x F (1:44:423)
105 x 1 (1:45:424)
110 x 1 (1:46:425)
115 x 1 (1:47:426)
120 x 1 (1:48:427)

* Notes:

- Long ass, brutal fucking workout.  Got my ass handed to me several times by the bar.  I'm crushed, tired, exhausted, and glad this week is finally over.

2013OCT10 (BUL D1B.W8)

Session B.

12" Block Snatch:
20 x bar work
55 x (3)2
65 x (2)2
75 x 2 (2:2:34)
85 x 2 (2:4:36)
95 x 2 (2:6:38)
105 x 2 (2:8:40)
115 x 2 (2:10:42)
125 x (F)2 (2:12:44)
105 x 1 (1:13:45)
105 x F (1:14:46)
105 x 2 (2:16:48)
110 x 2 (2:18:50)
115 x F (1:19:51)
115 x (1)3 (3:22:54)
120 x F (1:23:55)
120 x 1 (1:24:56)
125 x (F)2 (2:26:58)
105 x F/1/F/1/F/1/1/1/F/1 (10:36:68)
110 x F/F/1/1/1/1/1/1/1/1/F/1 (12:48:80)
112.5 x F/1 (2:50:82)
115 x 1 (1:51:83)
117.5 x 1 (1:52:84)
120 x 1 (1:53:85)
122.5 x (F)2 (2:55:87)

* Notes:

- Long drawn out workout with an interruption at my first attempt at 120kg -- baby awaken from a nap.  After settling my daughter, I returned to the platform after about a 10 minute break and I was very hesitant to snatch 105kg.  Mentally, I had finished my workout but at only reaching 23 reps, I was seriously short on my reps.  Therefore, I pushed on and continued the workout -- ultimately ending at 55 reps for the day.

2013OCT04 (BUL D2B.W7)

Session B.

12" Block Snatch:
20 x bar work
55 x (3)4
75 x 3 (3:3:76)
85 x 2 (2:5:78)
95 x 2 (2:7:80)
105 x 2 (2:9:82)
115 x 2 (2:11:84)
125 x (F)2 (2:13:86)
105 x F (1:14:87)
105 x 1 (1:15:88)
105 x F (1:16:89)
105 x 1 (1:17:90)
110 x 1/F/1/1/1 (5:22:95)
112.5 x F/1/F/1/F (5:27:100)
110 x 1/1/F/1/1 (5:32:105)
112.5 x F/1/1/1/F (5:37:110)

* Notes:

- Got my ass OWNED today by the weights.  I'm fucking tired, pissed off, and irritated at my performance.  Piss!

2013OCT02 (BUL D7B.W6)

Session B.

12" Block Snatch:
20 x bar work
50 x (3)4
70 x 3
80 x 2
90 x 1 (1:1:459)
95 x 1 (1:2:460)
100 x 1 (1:3:461)
105 x 1 (1:4:462)
110 x F (1:5:463)
110 x 1 (1:6:464)
115 x (F)2 (2:8:466)
105 x (F)2 (2:10:468)
95 x F (1:11:469)
95 x (1)2 (2:13:471)
95 x F (1:14:472)
95 x 1 (1:15:473)
100 x (1)2 (2:17:475)
105 x (1)2 (2:19:477)
110 x (1)2 (2:21:479)
115 x F (1:22:480)
115 x 1 (1:23:481)
115 x F (1:24:482)
115 x 1 (1:25:483)
120 x 1 (1:26:484)
120 x (F)2 (2:28:486)
105 x F (1:29:487)
105 x 1 (1:30:488)
107.5 x 1 (1:31:489)
107.5 x (F)3 (3:34:492)

* Notes:

- Dog-dick tired.  Complete shit-storm of a workout.  The snatches owned my pathetic ass and I was getting crushed at weights I normally handle with ease.  It felt like I hadn't snatched in days, because of me being a big pussy about my torn hand and skipping the "B" sessions on the 29th of September and the 1st of October.  Missing days definitely hurts your performance, because the snatch seemed like an unfamiliar movement.  Who the hell knows what tomorrow's jerk session will be like?

How can I go from successfully snatching 110kg ten times to barely being able to snatch it once?  By missing days, that's how!  Plus, being up since 0200 in the morning with a wide awake 4 month old doesn't help at all!  Back to the drawing board and hopefully a renewed sense of vigor towards the lifts.  I need to eat and sleep.  Piss.

2013SEP24 (BUL D6B.W5)

Session B.

12" Block Snatch:
20 x bar work
50 x (3)3
70 x (2)2
80 x 2 (2:2:372)
90 x 2 (2:4:374)
100 x 2 (2:6:376)
110 x 1 (1:7:377)
110 x F (1:8:378)
110 x 1 (1:9:379)
120 x (F)3 (3:12:382)
100 x F (1:13:383)
100 x 1 (1:14:384)
100 x 2 (2:16:386)
105 x 1 (1:17:387)
110 x F (1:18:388)
110 x 1 (1:19:389)
115 x F (1:20:390)
115 x 1 (1:21:391)
120 x F (1:22:392)
125 x (F)2 (2:24:394)
105 x 1 (1:25:395)
110 x 1 (1:26:396)
115 x 1 (1:27:397)
120 x 1 (1:28:398)
125 x (F)3 (3:31:401)
115 x (1)2 (2:33:403)
115 x F (1:34:404)
115 x (1)4 (4:38:408)
115 x F (1:39:409)
115 x (1)2 (2:41:411)
120 x F (1:42:412)

* Notes:

- Nothing seemed to click today.  I'm going to chalk this up to being another mediocre workout and reevaluate my technique.  I'm finding myself a little too forward and I believe it's more of a mobility issue that can be resolved with a little due diligence.

2013SEP17 (BUL D6.W4)

Session A.

Front Squat:
20 x bar work
50 x (3)2
70 x (3)2
90 x 3
110 x 2 (2:2:317)
120 x 2 (2:4:319)
130 x 2 (2:6:321)
140 x 2 (2:8:323)
150 x 2 (2:10:325)
160 x 1/F (2:12:327)
140 x 3 (3:15:330)
145 x 3 (3:18:333)
150 x F (1:19:334)
130 x 3 (3:22:337)
140 x 2 (2:24:339)
150 x 1 (1:25:340)
130 x 3 (3:28:343)
140 x 2 (2:30:345)
150 x 1 (1:31:346)

* Notes:

- Mediocre workout but got in plenty of volume.  The miss at 150kg was a fluke!  Poor concentration and a lack of tightness in the bottom and I completely bottomed out in the rack -- strange!

Session B.

12" Block Snatch:
20 x bar work
50 x (3)2
70 x (3)2
90 x (2)2 (4:4:350)
100 x 1 (1:5:351)
110 x (F)2 (2:7:353)
100 x 2 (2:9:355)
110 x 1 (1:10:356)
120 x 1 (1:11:357)
125 x (F)2 (2:13:360)
110 x 1 (1:14:361)
110 x (F)2 (2:16:363)
100 x 1 (1:17:364)
100 x F (1:18:365)
100 x 1 (1:19:366)
105 x (1)2 (2:21:368)
110 x (1)2 (2:23:370)
115 x 1 (1:24:371)
115 x F (1:25:372)
115 x 1 (1:26:373)
120 x (F)2 (2:28:375)
110 x 1 (1:29:376)
110 x (F)2 (2:31:378)
110 x (1)10 (10:41:388)

* Notes:

- Strange initial start to the workout.  Missed a LOT.  Not sure what was going on but it was starting to get frustrating because the misses were just slightly forward -- I'm talking minuscule!  Either way, I kept dropping back from one wave to the next and eventually ended with 110kg x 10 singles!  Not bad!

2013SEP11 (BUL D7B.W3)

Session B.

12" Block Snatch:
20 x bar work
50 x (3)3
70 x 3
80 x 3
90 x 1 (1:1:313)
100 x 1 (1:2:314)
110 x F (1:3:315)
110 x 1 (1:4:316)
120 x 1 (1:5:317)
130 x (F)3 (3:8:320)
110 x 1 (1:9:321)
120 x F (1:10:322)
120 x 1 (1:11:323)
125 x (F)2 (2:13:325)
125 x 1 (1:14:326)
130 x F (1:15:327)
130 x 1 (1:16:328) PR
135 x (F)2 (2:18:330)
105 x 2 (2:20:332)
110 x 2 (2:22:334)
115 x 2 (2:24:336)
120 x F (1:25:337)
120 x 1 (1:26:338)
125 x (F)2 (2:28:340)
125 x 1 (1:29:341)
130 x F (1:30:342)

* Notes:

- New block snatch PR!  Enough said!  Let's prep for week 4!

2013SEP04 (BUL D7B.W2)

Session B.

12" Block Snatch:
20 x bar work
50 x (3)3
70 x 3
80 x 2
90 x 2 (2:2:287)
100 x 2 (2:4:289)
110 x (F)2 (2:6:291)
110 x (F)2 (2:8:293)
100 x 2 (2:10:295)
105 x 2 (2:12:297)
110 x 2 (2:14:299)
115 x (F)2 (2:16:301)
105 x 1 (1:17:302)
105 x (F)2 (2:19:304)
100 x 2 (2:21:306)
105 x 1 (1:22:308)
110 x 1 (1:23:309)
115 x 1 (1:24:310)
120 x (F)3 (3:27:313)
100 x (F)2 (2:29:315)
100 x 2 (2:31:317)

2013AUG26 (BUL D5.W1)

Session A.

Back Squat:

20 x bar work

70 x (3)2

90 x 3

110 x 3 (3:3:191)

130 x 3 (3:6:194)

150 x 1 (1:7:195)

160 x 1 (1:8:196)

170 x 1 (1:9:197)

180 x F (1:10:198)

150 x 2 (2:12:200)

160 x 1 (1:13:201)

165 x 1 (1:14:202)

170 x 1 (1:15:203)

175 x 1 (1:16:204)

180 x F (1:17:205)

155 x 2 (2:19:207)

165 x 1 (1:20:208)

175 x 1 (1:21:209)

Back Squat (Speed):

105 x (2)5 (10:31:219) @ 60%

Session B.

Power Snatch:

20 x bar work

50 x (3)3

70 x 3

90 x 2 (2:2:221)

100 x 2 (2:4:223)

12" Block Snatch:

110 x (F)2 (2:6:225)

110 x 2 (2:8:227)

120 x (F)2 (2:10:229)

100 x 1 (1:11:230)

110 x 1 (1:12:231)

120 x (F)2 (2:14:233)

120 x 1 (1:15:234)

125 x (F)4 (4:19:238)

2013AUG24 (BUL D3B.W1)

Session B.

12" Block Snatch:
20 x bar work
50 x (3)4
70 x 3
80 x 3 (3:3:97) @ 66%
90 x 2 (2:5:99)
100 x 2 (2:7:101)
110 x 1 (1:8:102)
110 x (F)2 (2:10:104)
110 x 1 (1:11:105)
120 x F (1:12:106)
120 x 1 (1:13:107)
126 x (F)6 (6:19:113)
96 x (2)4 (8:27:121) @ 80%
108 x 1 (1:28:122) @ 90%
108 x F (1:29:123)
108 x 1 (1:30:124)
72 x (2)5 (10:40:134) @ 60%

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.