2016APR07 (RMT D1B.W12)

Back Squat:
20 x bar work
70 x (5)2
110 x (4)2
140 x 3
160 x 2
170 x 2
180 x 2
195 x 1 * test

180kg x 2 Back Squat

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- After a 5 1/2 hour drive with two kids, the stress level was very high, so I decided to hit the squat rack and surprised myself with a 1kg PR of 195kg.  Not a bad way to end a long trip.

195kg Back Squat

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

2016MAR31 (RMT D1B.W11) * 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 3 * test

150kg x 3 Back Squat

Press:
20 x (6)2
40 x 5
50 x 4
60 x (3)3

Reverse Hyper (Roller) + Hanging Leg Raise:
((145 x 20) + (bw x 20))2

DB Cuban Curl:
6# x (20)2

* Notes:

- A very quick and relatively easy "deload" squat workout.  The presses went surprisingly well too.

160kg x 3 Back Squat

2016MAR28 (RMT D4A.W10)

Back Squat:
20 x bar work
45 x 5
65 x 5
85 x 5
105 x 5
125 x 4
145 x 4
165 x 3
185 x (1)3 * 3d rep extremely slow

185kg Back Squat

Block Clean:
20 x bar work
55 x (2)2
75 x (2)2
95 x 2
110 x 2
130 x 1/M
130 x (M)2
130 x 2
140 x (M)3

130kg x 2 Block Clean

* Notes:

- Time for a deload week.  I'm fucking crushed lately and everything feels way to heavy.  Thankfully, deload week starts tomorrow!!!

2016MAR23 (RMT D2A.W10)

Back Squat:
20 x bar work
40 x 5
60 x 5
80 x 5
100 x 5
120 x 4
140 x 4
160 x 3
180 x 2
181 x 2
182 x 2
183 x 2
184 x 2
194 x 1 * test

184kg x 2 Back Squat

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

Standing Band Cuban Curl:
Purple x (26)3

* Notes:

- Superb performance today in the squat rack.  I topped all the prescribed weights and made a new recent personal best of 194kg.

194kg Back Squat

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

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

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

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

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

2016MAR04 (RMT D1B.W7) * DELOAD

Back Squat:
20 x bar work
40 x 5
60 x 5
80 x 5
100 x 4
120 x 4
140 x (3)5

140kg x 3 Back Squat

Press:
20 x bar work
45 x 3
55 x 3
60 x 3
65 x 3

Reverse Hyper (Roller) + Hanging Leg Raise:
((135 x 12) + (bw x 12))2

Standing Band L-Fly:
Purple x (10)2

* Notes:

- The back squats were crazy easy!  Second half of day one complete.  Now onwards to day 2.

2016MAR01 (RMT D4A.W6)

Back Squat:
20 x bar work
55 x 5
75 x 5
95 x 5
115 x 4
135 x 4
155 x (3)5

155kg x 3 Back Squat

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

Standing Band Cuban Curl:
Purple x (20)3

Standing Band Press:
2Green x (10)3

* Notes:

- The program had prescribed block cleans for today; however, I decided to give my shoulders a little break and switch the day up with back squats instead.  I'll complete the cleans tomorrow.  Overall, a good day in the squat rack.  The back squats weren't to difficult until the last set.  At that point, it felt like I was losing momentum and core stability towards the final reps.

2016FEB28 (RMT D2B.W6)

Back Squat:
20 x bar work
50 x (5)2
70 x 5
90 x 5
110 x 3
130 x 3
150 x (3)5

150kg x 3 Back Squat

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

Standing Band Cuban Curl:
Purple x (20)3

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

* Notes:

- The back squats seemed too easy this morning.  This is a sign of bigger weights to come.  I'm foretelling 170-190kg in the near future for triples or doubles.

2016FEB25 (RMT D3B.W5)

Back Squat:
20 x bar work
50 x (5)2
70 x 5
90 x 5
110 x 4
130 x 3
145 x (3)5

145kg x 3 Back Squat

Press:
20 x (5)2
55 x 3
61 x 3
66 x 3
69 x 3
72 x 3

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Squats are done and now it's time to recoupe and gather myself for tomorrows workout.

2016FEB23 (RMT D1B.W5)

Back Squat:
20 x bar work
40 x 5
60 x 5
80 x 5
100 x 5
120 x 3
140 x (3)5

140kg x 3 Back Squat

Press:
20 x (6)2
55 x 3
60 x 3
65 x 3
68 x 3
71 x 3

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Very early morning workout that completes the second half of yesterday's workout.  Splitting the back squats from the classic lifts definitely makes recovery so much easier on my old bones.  140kg didn't seem difficult nor challenging, this is a very good sign for bigger weights to come in the back squat; however, I must keep in perspective that they are an accessory exercise and not my number one priority.

2016FEB19 (RMT D3B.W4)

Back Squat:
20 x bar work
45 x 5
65 x 5
85 x 5
105 x 5
125 x 5
135 x (5)5

135kg x 5 Back Squat

Press:
20 x (5)2
40 x 5
50 x 5
53 x 5
56 x 5
59 x 5
62 x 5

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

* Notes:

- I finished the second half of yesterday's workout today.  I think this division of the snatch/back squat workout may become a regular occurance, as it's giving me plenty of time to recover.  My legs felt incredibly fresh today and the squats were exceptionally smooth.

2016FEB16 (RMT D1B.W4)

Back Squat:
20 x bar work
50 x 5
80 x 5
110 x 5
130 x (5)5

130kg x 5 Back Squat

Press:
20 x 5
50 x 5
52.5 x 5
55 x 5
57.5 x 5
60 x 5
62.5 x 5

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

* Notes:

- I finished up the second half of yesterday's workout, somewhat begrudgingly, as I really wanted to move onto the next day of training to work on my block clean and jerks, but I didn't.  Instead, I stayed the course and finished the back squats, as prescribed; albeit, with a little additional weight.  Overall, a very productive and easy squat session.  I'm definitely looking forward to getting after the cleans tomorrow.

2016FEB13 (RMT D3.W3) * DELOAD

Block Snatch:

20 x bar work

40 x (1+1)6 * muscle snatch + ohs

40 x (3)2

55 x 3

60 x 3

65 x 3

70 x 3

70kg x 3 Block Snatch

Block Power Snatch:

50 x 5

60 x 5

Back Squat:

80 x 5

100 x 5

110 x 5

120 x 5

Press:

40 x 5

50 x 5

55 x 5

57.5 x 5

Reverse Hyper (Roller) + Hanging Leg Raise:

((110 x 20) + (bw x 20))3

Good Morning:

55 x (6)3

* Notes:

- Deload week is nearly done and I'm excited to start the final week of this cycle.  It was unbelievably cold in the garage today.  I think the temperature was at or near 20 degrees -- ice-fucking-cold.  It took while for me to warm up and even after finishing the workout my ass was still cold.  

2016FEB10 (RMT D1.W3) * DELOAD

Power Snatch:
20 x bar work
40 x (1+1)3 * muscle snatch + ohs
45 x (1+1)3 * muscle snatch + ohs
50 x 3
60 x 3
65 x 3
70 x 3

70kg x 3 Power Snatch

Snatch High Pull:
75 x 5
80 x 5

Back Squat:
80 x 5
95 x 5
105 x (5)2

Press:
40 x 5
50 x 5
55 x (5)2

Reverse Hyper (Roller) + Hanging Leg Raise:
((110 x 20) + (bw x 20))1

Good Morning:
55 x 6

* Notes:

- I started a "deload" week today and, in all honesty, I'm glad, because I'm sore and the garage was ICE COLD!  I had to walk back into the house several times to warm up.  My hands were beet-red and freeezing cold!  I backed off the volume with regards to the accessory movements, because I wanted to give myself a well earned rest.  I plan on adding an additional set each workout until I'm back to my usual number of sets.

2016FEB09 (RMT D4.W2)

Block Clean + Power Jerk:
20 x bar work
40 x (1+1)3
65 x (1+1)3
75 x (1+1)3
85 x (1+1)3
90 x (1+1)3
95 x (1+1)3
99 x (1+1)3
102 x (1+1)3

102kg Low Block Clean + Power Jerk

Block Power Clean:
65 x 5
70 x 5
74 x 5
77 x 5

Back Squat:
80 x 5
100 x 5
120 x 5
125 x 5
126 x 5
127 x 5
128 x 5
129 x 5

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

Good Morning:
55 x 6
65 x 6
75 x 6

* Notes:

- Last and final workout for the second week.  It was a ball-buster but I did manage to up the prescribed weights.  Happy Happy!