2016APR09 (BIG FOUR BARBELL SPRING FLING COMPETITION)

Snatch:
20 x bar work
40 x (1+1)6 * muscle snatch + ohs
50 x (1+1)3 * muscle snatch + ohs
55 x (1+1)1 * muscle snatch + ohs
70 x (1)2
80 x (1)2
85 x 1
90 x 1
95 x 1
100 x 1
101 x 1 * 1st Attempt
105 x 1
111 x 1 * 2nd Attempt
121 x M * 3rd Attempt ** Press Out

101kg Snatch

(1st Attempt)

111kg Snatch

(2nd Attempt)

121kg Snatch

(3rd Attempt)

Clean + Power Jerk:
20 x bar work
40 x (1+1)5
50 x (1+1)2
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2
90 x (1+1)2
100 x (1+1)1
110 x (1+1)1
120 x (1+1)1
125 x (1+1)1
130 x (1+1)1 * 1st Attempt
142 x (1+1)1 * 2nd Attempt
150 x (1+M)1 * 3rd Attempt ** Press Out

135kg Clean + Power Jerk

(1st Attempt)

142kg Clean + Power Jerk

(2nd Attempt)

150kg Clean + Power Jerk

(3rd Attempt)

* Notes:

- A profound day on the platform.  Snatches went exceptionally well with a top weight of 121kg; however, the 3rd attempt was called for a "press out" so I had to settle for 111kg.  Regardless, it was a huge confidence boost to snatch in excess of 120kg.  This is a major triumph for me as 120kg has been a big mental block for so long and to exceed it on a competition platform made it all the more sweeter, even with the "press out".

- As for the clean and jerks, I had another spectacular showing and the same situation revealed it's ugly head, the third attempt was called for a "press out".  The failed lift was not only depressing but extremely frustrating because successfully making 150kg has been a long goal of mine -- since 2012. Nevertheless, it wasn't meant to happen today.  In retrospect, the lift may have been considered a failed attempt on the platform, but, for me, it's a training PR match, dating back to 2011-2012.  It's been a long time since I've done a full clean with that much weight.

- So, today was a major success.  Regardless of failing on the platform for a minor "press out" issue, I walked away with a $100 cash prize along with the satisfaction in knowing that I have the capacity and capability to do so much more.

1st Place

2016APR08 (RMT D2.W12)

Block Clean + Push Jerk:
20 x bar work
45 x (1+1)5
55 x (1+1)3
65 x (1+1)2
75 x (1+1)2
85 x (1+1)2
95 x (1+1)2
105 x (1+1)1
115 x (1+1)1
125 x (1+1)1 * test

115kg Block Clean + Push Jerk

Block Clean Pull:
135 x 3
145 x 3
155 x 3

Front Squat:
90 x 3
110 x 3
130 x (2)3

Kang Squat:
47.5 x (5)3

Standing Band L-Fly:
Purple x (10)3

* Notes:

- Nothing overly spectacular today but it was intentional ,because I have a competition tomorrow morning, so I decided to keep things relatively light and save the heavy stuff for then.  I did, for some strange reason, decide to play around with push jerks instead of my usual power jerks, maybe another way of giving myself a little mini-rest before the meet.

125kg Block Clean + Push Jerk

2016APR06 (RMT D1.W12)

Block Snatch:
20 x bar work
40 x (1+1)5 * muscle snatch + ohs
50 x (1+1)3 * muscle snatch + ohs
62.5 x 2
72.5 x 2
77.5 x 2
82.5 x 2
87.5 x 2
92.5 x 1
97.5 x 1
102.5 x 1
107.5 x M
107.5 x 1
112.5 x (M)2
112.5 x 1
117.5 x 1
120 x M
120 x 1

120kg Block Snatch

Block Power Snatch:
80 x 3
85 x 3
90 x 1
95 x 1
100 x 1

100kg Block Power Snatch

Good Morning:
30 x 6
40 x 6
50 x 6

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- EPIC day between the blocks today!  I finally toppled 120kg.  It's been a very long time since I've snatched that much from any height, let alone from the blocks.  Then to knock out an easy 100kg power snatch from the blocks -- my whole month has been made!

2016APR05 (RMT D4.W11) * DELOAD

Block Clean + Power Jerk:
20 x bar work
40 x (1+1)6
55 x (1+1)2
70 x (1+1)2
85 x (1+1)2
90 x (1+1)2
95 x (1+1)2
100 x (1+1)2
105 x (1+1)1
110 x (1+1)1
115 x (1+1)1
120 x (1+1)1

120kg Block Clean + Power Jerk

Block Power Clean:
80 x 3
90 x 3
100 x 3
100 x 1

100kg x 3 Block Power Clean

Front Squat:
100 x (3)3

Kang Squat:
45 x (5)3

Standing Band L-Fly:
Purple x (10)3

* Notes:

- Last full day of "deload week" and I'm excited to start ramping up for week 12 of this training program.  So far, everything is going as scheduled and I hope to make some new PRs in the next week.

2016APR04 (RMT D3B.W11) * DELOAD

Back Squat:

20 x bar work

40 x (5)2

60 x 5

80 x 5

100 x 5

120 x 4

140 x 4

160 x (3)5

170 x (1)2 * test

160 x 3 Back Squat

Press:

20 x 5

42.5 x 5

52.5 x 4

62.5 x (3)3

Good Morning:

30 x 6

40 x 6

50 x 6

Standing Band Cuban Curl:

Purple x (20)3

* Notes:

- Feeling a little tight in the hips from all the sitting while driving up to Illinois, but I managed to knock out 5 sets of triples at 160kg -- not bad.  I even ventured into 170kg territory for two singles, the first was very "toey" so I decided on a second which was much better.

170kg Back Squat

2016APR02 (RMT D3A.W11) * DELOAD

Block Snatch:
20 x bar work
40 x (1+1)5 * muscle snatch + ohs
60 x 2
70 x 2
75 x 2
80 x 2
85 x 2
90 x 2
95 x 2
100 x 1 * test

95kg x 2 Block Snatch

Block Power Snatch:
65 x 3
75 x 3

Good Morning:
25 x 6
35 x 6
45 x 6

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- I felt very sharp with the block snatches today, which came as a huge surprise because I only managed about 5 hours of sleep last night.  I had a wicked episode of insomnia which resulted in some liberal consumption of vodka, something I haven't done in over three months, to aid in sleep.  I know it's not the most desirable way to become drowsy but it worked enough to get me at least 5 hours.

100kg Block Snatch

2016MAR21 (RMT D4.W9)

Block Clean + Power Jerk:
20 x bar work
40 x (1+1)6
55 x (1+1)3
70 x (1+1)3
85 x (1+1)3
100 x (1+1)3
115 x (1+1)2
120 x (1+1)1
121 x (1+1)1
125 x (1+1)1
126 x (1+1)1
130 x (1+1)1
134 x (1+1)1

134kg Block Clean + Power Jerk

Block Power Clean:
95 x 3
105 x 3
115 x 3
125 x (1+1)1 * test w/pwr jerk

125kg Block Power Clean + Power Jerk

Front Squat:
70 x (2)2
100 x 2
130 x 2
135 x 2
138 x 2
141 x 2
144 x 2

Good Morning:
20 x 6
68 x 6
78 x 6
83 x 6

Standing Band Press:
Orange x 12
Orange x 14
Orange x 16

* Notes:

- A fine day to lift after a reluctant day of rest.  I think it may have actually done some good for me.  I felt fresh, but my legs still felt a little sluggish.  Regardless, I managed to add 1kg to my previous best of 133kg.  Progress!

2016MAR19 (RMT D3B.W9)

Back Squat:
20 x bar work
55 x 5
75 x 5
95 x 5
115 x 5
135 x 4
155 x 3
175 x 2
176 x 2
177 x 2
178 x 2
179 x 2
187 x 1 * test

179kg x 2 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((145 x 14) + (bw x 14))3

Standing Band Cuban Curl:
Purple x (24)3

* Notes:

- There were no presses prescribed for today's workout, which drastically reduced the time spent under the bar.  The squats went very well considering the fact that I woke this morning with a very stiff and uncooperative lower back.  Not to mention, my left knee was aggravated as well, but I still got the squats done without a hitch.  In fact, instead of doing doubles at 175kg for five sets, I opted to add a kilo per set, thereby ending at 179kg for a double and I even tested the waters with a single at 187kg.

187kg Back Squat

2016MAR18 (RMT D3A.W9)

Block Snatch:
20 x bar work
40 x (1+1)6 * muscle snatch + ohs
50 x (1+1)2 * muscle snatch + ohs
60 x (1+1)2 * muscle snatch + ohs
73 x 3
78 x 3
83 x 3
88 x 2
93 x 2
103 x 2
108 x 2
113 x 2 * test
118 x (M)7

108kg x 2 Block Snatch

Block Power Snatch:
90 x (1)3
95 x (1)3
98 x 1
101 x 1
104 x 1

104kg Block Power Snatch

Kang Squat:
20 x 5
56 x 5
59 x 5
62 x 5

Bent Over Band Sweep:
Purple x (20)3

* Notes:

- I went to the doctor's office this morning to have my left knee checked out, as it's been giving me some pain and clicking for the past three weeks.  I might have a meniscus tear, so x-rays were ordered for my feet and knees.  I'll have to await the results and see where this goes.  As for now, I'm focusing on continuing my battle with the weights and, thankfully for me, I managed to make all the requesite lifts for a successful day.  I even was able to knock out a double at 113kg and 7 very close attempts were made at 118kg.  It will fall soon!

113kg x 2 Block Snatch

2016MAR17 (RMT D2.W9)

Clean Deadlift + Hang Clean + Power Jerk:
20 x bar work
40 x (1+1+1)6
55 x (1+1+1)3
70 x (1+1+1)3
85 x (1+1+1)3
100 x (1+1+1)2
110 x (1+1+1)1 * wave 1
118 x (1+1+1)1
125 x (1+1+1)1
120 x (1+1+1)1 * wave 2
126 x (1+1+1)1
131 x (1+1+1)1

131kg Clean Deadlift + Hang Clean + Power Jerk

Front Squat:
70 x 3
100 x 3
125 x 2
127 x 2
129 x 2
131 x 2
133 x 2

133kg x 2 Front Squat

Good Morning:
20 x 6
67 x 6
77 x 6
82 x 6

Standing Band Press:
Orange x 10
Orange x 12
Orange x 14

* Notes:

- Fairly decent day on the platform.  I was actually very motivated to get this workout done, yesterday evening; however, I passed on the thought, because I wanted to stay on schedule and provide myself enough time to recuperate.  Today, the drive (motivation) wasn't quite there, possibly attributed to a lack of sleep/distrupted sleep from last night.  Nevertheless, I managed to successfully lift all my prescribed weights without a miss.  Now, if I could just make that happen with my snatches!

2016MAR16 (RMT D1B.W9)

Back Squat:
20 x bar work
50 x (5)2
70 x 5
90 x 5
110 x 4
130 x 4
150 x 3
170 x (2)5
182 x 1 * test

170kg x 2 Back Squat

Press:
20 x 5
55 x 2
60 x 2
65 x 2
70 x 2
75 x 2
80 x M
75 x (2)2

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

Standing Band Cuban Curl:
Purple x (22)3

* Notes:

- A super day was had in the squat rack.  Five sets of doubles at 170kg wasn't too challenging, which gives me high hopes for the coming weeks worth of squats at 175kg, 180kg, and 185kg.  I even pushed past 170kg and tested 182kg for a relatively easy single.  My legs are definitely getting stronger!

182kg Back Squat

2016MAR15 (RMT D1A.W9)

Snatch Deadlift + Hang Snatch:
20 x bar work
40 x (1+1)3 * muscle snatch + ohs
45 x (1+1)2 * muscle snatch + ohs
50 x (1+1)2 * muscle snatch + ohs
63 x (1+3)1
73 x (1+3)1
78 x (1+2)1
83 x (1+2)1
88 x (1+2)1
93 x (1+1)1 * wave 1
98 x (1+1)1
103 x (1+M)1
103 x (1+1)1
98 x (1+1)1 * wave 2
103 x (1+1)1
108 x (1+M)1
108 x (1+1)1

103kg Snatch Deadlift + Hang Snatch

Block Snatch Extension:
115 x 3
120 x 3
125 x 3
130 x 3

Kang Squat:
20 x 5
55 x 5
58 x 5
61 x 5

Standing Band Press:
2Green x 10
Orange x (10)2

* Notes:

- I felt rather sluggish today, and the lifts weren't quite as crisp as I had liked but I somehow managed to get through all my sets; albeit, with a couple missed lifts.  Regardless, another one in the books and I'm looking forward to getting some squats done tomorrow.

108kg Snatch Deadlift + Hang Snatch

2016MAR14 (RMT D4.W8)

Clean + Power Jerk:
20 x bar work
40 x (1+1)6
55 x (1+1)2
70 x (1+1)2
85 x (1+1)2
100 x (1+1)2
115 x (1+1)2
120 x (1+1)2
125 x (1+1)1
129 x (1+1)1
131 x (1+1)1
133 x (1+1)1

133kg Clean + Power Jerk

Front Squat:

70 x 3

100 x 3

125 x 3

126 x 3

127 x 3

128 x 3

129 x 3

Good Morning:

20 x 6

66 x 6

76 x 6

81 x 6

Standing Band L-Fly:

Purple x 12

Purple x 14

Purple x 16

* Notes:

- Incredible day on the platform.  Nailed 133kg and I think there was more.  However, I'm on a time hack and I don't want to push my limits too soon, thereby, possibly risking injury.  

2016MAR13 (RMT D3B.W8)

Back Squat:
20 x bar work
55 x (5)2
75 x 5
115 x 5
145 x 4
165 x (3)5
175 x 1 * test

165kg x 3 Back Squat

Press:
20 x (5)2
56 x 3
66 x 3
71 x 3
76 x 2/M

Reverse Hyper (Roller) + Hanging Leg Raise:
((135 x 18) + (bw x 18))3

Standing Band Lateral Raise:
Purple x (12)3

* Notes:

- Killer squat workout with a very fast warm up and progression up to the working sets of 165kg.  I even tested 175kg for a single and it's not that big of a deal.  This gives me confidence for the coming weeks worth of squats.

175kg Back Squat

2016MAR12 (RMT D3A.W8)

Snatch:
20 x bar work
40 x (1+1)6 * muscle snatch + ohs
45 x (1+1)1 * muscle snatch + ohs
50 x (1+1)1 * muscle snatch + ohs
55 x (1+1)1 * muscle snatch + ohs
60 x (1+1)1 * muscle snatch + ohs
65 x 2
75 x 2
80 x 2
85 x 2
90 x 2
95 x 2
100 x 1/M
105 x 1/M
108 x 1/M
113 x 1 * test

108kg Snatch

Block Snatch Pull:
110 x 3
115 x 3
120 x 3
123 x 3

Kang Squat:
20 x 5
55 x (5)3

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Not the best day on the platform.  Initially, the snatches felt sluggish as my legs were heavy and tight.  As I started to warm up, the weights did move a little more fluidly but the second repetition starting at 100kg through 108kg was a bust.  I just couldn't lock out the lift.  Frustrating, but I did manage to nail 113kg for a single so not all was lost.

113kg Snatch

2016MAR11 (RMT D2.W8)

Block Clean + Power Jerk:
20 x bar work
40 x (1+1)6
55 x (1+1)3
70 x (1+1)2
85 x (1+1)2
100 x (1+1)2
115 x (1+1)2
120 x (1+1)2
125 x (1+1)2
128 x (1+1)1 * test

125kg Block Clean + Power Jerk

Block Power Clean:
90 x 3
95 x 3
100 x 3
105 x 3
115 x 3 * test

Front Squat:
70 x 3
100 x 3
125 x (3)5
135 x 1 * test

Good Morning:
20 x 6
65 x 6
75 x 6
80 x 6

* Notes:

- Very good day on the platform.  Made my goal weight of 125kg and even ventured closer to the 130kg territory with a successful 128kg.  Progress is steady and I feel more confident under the bar!

128kg Block Clean + Power Jerk

2016MAR10 (RMT D1B.W8)

Back Squat:
20 x bar work
40 x (5)2
60 x 5
80 x 5
100 x 5
120 x 4
140 x 4
160 x (3)5
170 x 1 * test

160kg x 3 Back Squat

Press:
20 x 5
55 x 3
65 x 3
75 x (2/M)2

Reverse Hyper (Roller) + Hanging Leg Raise:
((135 x 16) + (bw x 16))3

Standing Band L-Fly:
Purple x 10
Purple x 12
Purple x 14

* Notes:

- Squats were fairly easy.  The presses were a mother fucker!  Weakness discovered!

170kg Back Squat

2016MAR09 (RMT D1A.W8)

Block Snatch:
20 x bar work
40 x (1+1)3 * muscle snatch + ohs
45 x (1+1)2 * muscle snatch + ohs
50 x (1+1)2 * muscle snatch + ohs
55 x (1+1)2 * muscle snatch + ohs
65 x 2
75 x 2
80 x 2
85 x 2
90 x 2
95 x 2
100 x 2
105 x 2
110 x M * test
110 x 1 * test

105kg x 2 Block Snatch

Block Power Snatch:
80 x 3
85 x 3
90 x 3

Kang Squat:
20 x 5
50 x (5)3

Standing Band Press:
2 x Green x (10)3

* Notes:

- A fantastic day on the platform, or should I say, "between the blocks".  I cleared all my prescribed sets and weights and even posted a new (recent) PR at 110kg.  Excellent!

110kg Block Snatch

2016MAR08 (RMT D4.W7) * DELOAD

Clean + Power Jerk:
20 x bar work
40 x (1+1)6
50 x (1+1)2
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2
90 x (1+1)2
100 x (1+1)2
110 x (1+1)1 * test

100kg Clean + Power Jerk

Block Power Clean:
80 x 3
85 x 3
90 x 3
95 x 3

Front Squat:
60 x 3
80 x 3
100 x 3
120 x 3

Good Morning:
20 x 6
60 x 6
70 x (6)2

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Fairly good day on the platform.  I'm rather hesitant with my left knee which is continuing to cause some aggravation and uncertainty.  I took it easy, and thankfully it was still a deload day.  I did venture 10kg over the prescribed top weight of 100kg to see if the nagging knee would hold up -- it did without any issues.  I just need to remain cautious and deliberate with my weight selection and movement under the bar to stay healthy.

110kg Clean + Power Jerk 

2016MAR07 (RMT D3B.W7) * DELOAD

Back Squat:
20 x bar work
50 x 5
70 x 5
90 x 5
110 x 4
130 x 4
150 x (3)5
160 x 1 * test

150kg x 3 Back Squat

Press:
20 x 5
55 x 3
60 x 3
65 x 3
70 x 3

Reverse Hyper (Roller) + Hanging Leg Raise:
((135 x 14) + (bw x 14))3

Standing Band L-Fly:
Purple x (10)3

* Notes:

- Not a bad day in the squat rack.  150kg wasn't much of a challenge and I even ventured up to 160kg to test the waters for next weeks ramp-up.  Surprisingly, the single at 160kg went up fairly easy, considering I just finished 5 sets of triples at 150kg.  Bigger weights to come in the near future!  I can feel it!

160kg Back Squat