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!

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

2016MAR30 (RMT D1A.W11) * DELOAD

Power Snatch:
20 x bar work
40 x (1+1)4 * muscle snatch + ohs
50 x (1+1)3 * muscle snatch + ohs
60 x (1+1)3 * muscle snatch + ohs
70 x (1)2
80 x (1)2
90 x (1)2
100 x (1)2

100kg Power Snatch

Snatch High Pull:
100 x (3)3

Good Morning:
20 x 6
30 x 6
40 x 6

Standing Band Lateral Raise:
Purple x (20)3

* Notes:

- The start of a long overdue "deload week" and I still push to power snatch 100kg.  I'm mental!  Five more "deload days" to go.

2016MAR24 (RMT D2B.W10)

Clean Pull to Knee + Clean Deadlift + Clean Extension + Clean + Power Jerk:
20 x bar work
40 x (1+1+1+1+1)3
55 x (1+1+1+1+1)1
70 x (1+1+1+1+1)1
85 x (1+1+1+1+1)1
100 x (1+1+1+1+1)1
115 x (1+1+1+1+1)1
120 x (1+1+1+1+1)1
125 x (1+1+1+1+1)1
130 x (1+1+1+1+M)1

125kg Clean Pull to Knee + Clean Deadlift + Clean Extension + Clean + Power Jerk

Good Morning:
20 x 6
69 x 6
79 x 6
84 x 6

Standing Band Press:
2Green x 20
Orange x (14)3

* Notes:

- Balls... I'm completely spent from yesterday's epic squat session.  Legs?  What legs?  They just weren't there and I nearly got pinned with 130kg, which was quite humbling.  The jerk on the 130kg -- no FUCKING WAY!  I'm crushed.  Time to rest and clear my head.

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!

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!

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.  

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

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 

2016MAR05 (RMT D2.W7) * DELOAD

Power 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

100kg Power Clean + Power Jerk

Block Clean Pull:
105 x 3
110 x 3
115 x 3
120 x 3

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

Good Morning:
20 x 6
55 x 6
65 x (6)2

* Notes:

-  Fairly routine and easy workout.  The power clean and power jerks were very easy and I felt fast under the bar today; however, I somehow ended up tweaking my left knee.  It's now popping upon extension from the back.  This is concerning but I hope it will resolve itself by morning.

2016MAR02 (RMT D4B.W6)

Block Clean + Power Jerk:
20 x bar work
40 x (1+1)6
50 x (1+1)3
60 x (1+1)3
70 x (1+1)3
80 x (1+1)3
90 x (1+1)3
100 x (1+1)3
110 x (1+1)1
115 x (1+1)1
120 x (1+1)1
105 x (1+1)3
95 x (1+1)3

120kg Block Clean + Power Jerk

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

100kg x 3 Block Power Clean

Good Morning:
20 x 6
50 x 6
60 x 6
70 x 6
80 x 6
90 x 6

Standing Band Lateral Raise:
Purple x (10)3

* Notes:

- What an awesome workout today!  I finally made it up to 120kg in the block clean and power jerk.  It took 6 weeks to arrive at this point and my patience and due diligence to follow the program is finally starting to pay off.  I'm very excited about the next 6 weeks, but for now, it's time to focus on the "deload" which starts next week, so I can build momentum for week 8.  Hopefully, I'll pull some new PRs out!

2016FEB27 (RMT D2A.W6)

Clean Deadlift + Clean Extension + Clean High Pull + Clean:
20 x bar work
40 x (1+1+1+1)6
50 x (1+1+1+1)2
60 x (1+1+1+1)1
70 x (1+1+1+1)1
80 x (1+1+1+1)1
85 x (1+1+1+1)1
90 x (1+1+1+1)1
95 x (1+1+1+1)1
100 x (1+1+1+1)1
105 x (1+1+1+1)1
110 x (1+1+1+1)1

110kg Clean Deadlift + Clean Extension + Clean High Pull + Clean

Rack Power Jerk:
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3
110 x 3

110kg x 3 Rack Power Jerk

Good Morning:
20 x 6
48 x 6
58 x 6
68 x 6
78 x 6
88 x 6

* Notes:

- A late afternoon workout that turned for the better.  I was a little hungry and sore, and seriously contemplated passing on today's workout, but I didn't.  Instead, I ended up having a great workout and managed to successfully rack power jerk 110kg for a triple.  That was HUGE for me!!!

2016FEB25 (RMT D4.W5)

Block 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
85 x (1+1)2
90 x (1+1)2
95 x (1+1)2
100 x (1+1)2
105 x (1+1)2

105kg Block Clean + Power Jerk

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

Front Squat:
105 x 3
100 x 3
95 x 3
90 x (3)2

Good Morning:
20 x 6
45 x 6
55 x 6
65 x 6
75 x 6
85 x 6

* Notes:

- I finished the final day of week 5, after a morning of back squats, presses, and accessory back exercises.  Surprisingly, the workout wasn't that strenuous or difficult to complete; albeit, the weights were relatively light/moderate.  Nevertheless, another workout in the books and I'm excited to snatch tomorrow with my new "Position -- Blue Suede" weightlifting shoes.  I hope they work well.

2016FEB23 (RMT D2.W5)

Clean Deadlift + Hang Clean + Power Jerk:
20 x bar work
40 x (1+2+2)3
50 x (1+2+2)1
60 x (1+2+2)1
70 x (1+2+2)1
80 x (1+2+2)1
85 x (1+2+2)1
90 x (1+2+2)1
95 x (1+2+2)1
100 x (1+2+2)1
105 x (1+2+2)1

105kg Clean Deadlift + Hang Clean x 2 + Power Jerk x 2

Block Clean Extension:
110 x 3
120 x 3
130 x 3

Front Squat:
105 x 3
100 x 3
95 x 3
90 x 3
85 x 3

Good Morning:
42.5 x 6
52.5 x 6
62.5 x 6
72.5 x 6
82.5 x 6

* Notes:

- A second unexpected workout for the day that turned out very well.  I'm so happy with my results today.  I was able to successfully complete the clean complex with 105kg and I know that there is more in the tank for later.

2016FEB22 (RMT D1A.W5)

Snatch Deadlift + Hang Snatch:
20 x bar work
40 x (1+1+1)6 * snatch deadlift + hang muscle snatch + ohs
55 x (1+2)3
65 x (1+2)1
70 x (1+2)1
75 x (1+2)1
80 x (1+2)1
85 x (1+1/M)1 * 2nd rep was off
90 x (1+2)1

90kg Snatch Deadlift + Hang Snatch x 2

Snatch Extension:
95 x 3
105 x 3
115 x 3

Good Morning:
20 x 6
50 x 6
60 x 6
70 x 6
80 x 6

Standing Band Lateral Raise:
Purple x (20)3

* Notes:

- A little bit of a rocky start to the new cycle.  I felt incredibly slow under the bar today and was surprised to have made a double hang snatch at 90kg.  I'm not complaining, just making an observation.  Maybe I should have warmed up a little more?

2016FEB18 (RMT D3A.W4)

Snatch:

20 x bar work

40 x (1+1)9 * muscle snatch + ohs

50 x 3

60 x 3

65 x 3

70 x 3

75 x 3

80 x 3

85 x 3

90 x 3

90kg x 3 Snatch

Snatch Extension:

95 x 5

100 x 5

105 x 5

Good Morning:

20 x 6

47.5 x 6

57.5 x 6

67.5 x 6

77.5 x 6

Standing Band Cuban Curl:

Purple x (20)3

* Notes:

- What an amazing workout!  I was only programmed to snatch 80kg for a triple, but I topped it with an additional 10kg -- 90kg for a triple!  I was feeling good, so I decided to push a little, and things just felt so crisp and snappy, I couldn't contain myself -- BAM 90KG!!! 

2016FEB15 (RMT D1A.W4)

Block Snatch:
20 x bar work
40 x (1+1)9 * muscle snatch + ohs
50 x 3
60 x 3
70 x 3
75 x 3
80 x 3
85 x 3 * 2nd rep brain fart
90 x 3

90kg x 3 Block Snatch

Block Snatch Pull:
95 x 5
97.5 x 5
100 x 5 * snatch ext

Good Morning:
20 x bar work
45 x 6
55 x 6
65 x 6
75 x 6

Standing Band Cuban Curl:
Purple x (20)3

Spinal Decompression Hang:
60s x 1

* Notes:

- I was feeling very tight in my low back this morning and was very surprised to have made a triple snatch at 90kg.  In light of my low back woes, I decided to cut today's prescribed workout into two separate workouts -- opting to do the back squats and presses tomorrow.  Otherwise, a very successful workout.

2016FEB14 (RMT D4.W3) * DELOAD

Block Clean + Power Jerk:
20 x bar work
40 x (1+1)9
50 x (1+1)3
60 x (1+1)3
70 x (1+1)3
80 x (1+1)3
90 x (1+1)3

90kg Block Clean + Power Jerk

Block Power Clean:
70 x 5
75 x 5

Front Squat:
75 x 5
80 x 5
85 x 5
90 x 5

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

Good Morning:
55 x (6)3

* Notes:

- Another extremely cold workout in the garage.  It seems to take forever to get warmed up and ready to lift.  Regardless, the "deload" week is finally complete and starting tomorrow I can focus on addition some more weight to the bar.  I did feel a little dizzy/off towards the end of the workout.  I think it's a remnant of the stomach flu that's still lingering in my system.

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.