2015JUL11 (RMT D1.W7) * DELOAD

Snatch:
20 x bar work
40 x (1)3
50 x (1)3
60 x 1
65 x 1
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x 1
115 x M
115 x 1

115kg Snatch

Snatch Pull:
120 x 3
125 x 3
130 x 3

Seated Good Morning:
20 x (10)3

* Notes:

- Deload continues, now with the classic lifts and I went slightly higher than prescribed at 87.5kg.  The lifts felt great so I decided to inch further up, but had a cut off weight of 115kg, which I successfully made on the second attempt.  All in all, a great day!

2015JUN22 (BSF + RMT D1.W5)

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

150kg x 4 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((135 x 19) + (bw x 19))3

Snatch:
20 x bar work
40 x (2)3
60 x 1
65 x 1
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x (M)2
95 x (1)2

100kg Snatch

105kg Snatch

Snatch Pull:
110 x 3
120 x 3
125 x 3

* Notes:

- Brutal workout and today may be a wake-up call to switch the programming to incorporate more rest days between classic lifts, because leading the workout with squats is killing my snatches and clean and jerks.

2015JUN13 (BSF + RMT D1.W4)

Back Squat:
20 x bar work
65 x 6
105 x 6
145 x (6)3

145kg x 6 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((135 x 15) + (bw x 15))3

Snatch:
20 x bar work
50 x 3
70 x 3
80 x 1
85 x 1
90 x 1
95 x 1
97.5 x 1
100 x 1
97.5 x M
97.5 x 1
100 x 1
102.5 x 1
105 x 1
107.5 x M
107.5 x 1
110 x M
110 x 1

110kg Snatch

Snatch Pull:
110 x 5
115 x 3/2
120 x 2/2/1

* Notes:

- The start of another ramp up to higher numbers.  The back squats were pretty darn easy -- as you can tell from the warm up leading to the top/working weight of 145kg.  That is probably the easiest and fastest warm up -- ever!

- All of the snatches today felt slightly forward, resulting in a step forward upon the ascent from the squat (receiving) position.  Other than that, they went fairly well.  I did have a few missed lifts that were caused by lack of focus and rigidity in my shoulder and back upon reception -- things to fix!

2015JUN05 (BSF + RMT D1.W3) * DELOAD

Back Squat:
20 x bar work
40 x 5
60 x 5
80 x 5
100 x 5
120.5 x (5)5 @ 65% of 185kg

120.5kg x 5 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((130 x 18) + (bw x 18))3

Snatch:

50 x (1)3

62.5 x (1)3

75 x (1)3

77.5 x (1)3

82.5 x 1

87.5 x 1

92.5 x M

92.5 x 1

92.5kg Snatch

Snatch Pull:

95 x 5

100 x 5

* Notes:

- Start of a deload week with very light squats and snatches, ending the day at 120.5kg and 92.5kg, respectively.  

2014JUL23 (UNT D3.W3)

135kg Snatch Recovery

Snatch Recovery:
20 x bar work
50 x 4
60 x 3
70 x 2
80 x 2
90 x 1 (1:1:149)
97.5 x 1 (1:2:150)
105 x 1 (1:3:151)
112.5 x 1 (1:4:152)
120 x 1 (1:5:153)
127.5 x 1 (1:6:154)
135 x 1 (1:7:155) = 139 * dmax
142.5 x (M)2 (2:9:157)

110kg Block Snatch

12" Block Snatch:
50 x 3
60 x 2
70 x 2 (2:11:159)
80 x 1 (1:12:160)
90 x 1 (1:13:161)
100 x 1 (1:14:162)
110 x (M)2 (2:16:164)
110 x 1 (1:17:165) = 113 * dmax
120 x (M)3 (3:20:168)

140kg Snatch Pull

Snatch Pull:
80 x 3
100 x 3 (3:23:171)
120 x 3 (3:26:174)
140 x 3 (3:29:177) = 152 * dmax

* Notes:

- Fairly shitty workout but these days do happen and I tried my best to make the best of it.  Nailed 135kg in the snatch recovery but 142.5kg was too much for today.  Along the same lines, 110kg block snatch is all I could manage and my attempts at 120kg were all forward.  Everything seemed off today -- even the snatch pulls.  There is always tomorrow.

2014JUL08 (UNT D2.W1)

130kg Snatch Recovery

Snatch Recovery:
20 x bar work
40 x 4
50 x 3
60 x 2
70 x 2
80 x 2
90 x 2 (2:2:57)
100 x 1 (1:3:58)
110 x 1 (1:4:59)
120 x 1 (1:5:60)
130 x 1 (1:6:61)
135 x 1 (1:7:62) = 139 * dmax
140 x (M)4 (4:11:66)
113 x (2)5 (10:21:76) @ 80%

Snatch Pull:
70 x 3
90 x 3 (3:24:79)
110 x 3 (3:27:82)
130 x 3 (3:30:85) = 141 * dmax
115 x (2)3 (6:36:91) @ 80%

* Notes:

- Quick workout and I felt slightly better than yesterday but I'm off by 20kg on the snatch recovery.  Lame!

RMT D5.W1 (2014MAR20)

Snatch Pull + Snatch:
20 x bar work
50 x (3+1)2
60 x (3+1)1
65 x (3+1)1 (4:4:256)
75 x (3+1)1 (4:8:260)
85 x (3+1)1 (4:12:264)
90 x (3+1)1 (4:16:268)
95 x (3+1)1 (4:20:272)
100 x (3+1)1 (4:24:276)

Snatch:
105 x 1 (1:25:277)
110 x (F)2 (2:27:279)

Clean + Push Press:
50 x (1+1)5
60 x (1+1)5
70 x (1+1)5 (10:34:286)
80 x (1+1)5 (10:44:296)

* Notes:

- So much for taking a day off.  An opportunity presented itself, so I took and got another workout done.  Nothing too crazy but the snatch pull + snatch complex was a little hairy towards the end at 95kg and 100kg.  Afterwards, I decided to play around with a few additional snatches above 100kg and they didn't fair well as my shoulder still lacks sufficient stability -- along with my confidence.  Next time.

2013NOV20 (BUL D7.W13)

Anderson Front Squat:
20 x bar work
75 x 3
95 x 3
115 x 1 (1:1:208)
125 x 1 (1:2:209)
135 x 1 (1:3:210)
120 x 1 (1:4:211)
130 x 1 (1:5:212)
140 x 1 (1:6:213)
125 x 1 (1:7:214)
135 x 1 (1:8:215)
145 x 1 (1:9:216)
130 x 1 (1:11:217)
140 x 1 (1:12:218)
150 x 1 (1:13:219)
135 x 1 (1:14:220)
145 x 1 (1:15:221)
155 x 1 (1:16:222)
140 x 1 (1:17:223)
150 x 1 (1:18:224)
160 x 1 (1:19:225) PR Match

12" Block Snatch Pull:
75 x (3)2
105 x 3 (3:21:228)
125 x 3 (3:24:231)
130 x 3 (3:27:234)
135 x 3 (3:30:237)
137.5 x 3 (3:33:240)
140 x 3 (3:36:243)

* Notes:

- Another week down and many more to go.  Wanted to get some power cleans done today but it never happened due to noise restraints with the baby.  Instead, I opted for snatch pulls which felt ridiculously easy.  I can foresee 140kg snatch coming before to long.  Plenty of height and speed, just need to tie in the third pull and receive the monster.  Looking forward to starting another week tomorrow.

2013NOV08 (BUL D2.W12)

Paused Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 2 (2:2:42)
125 x 2 (2:4:44)
135 x 1 (1:5:45)
125 x 2 (2:7:47)
135 x 2 (2:9:49)
145 x 1 (1:10:50)
135 x 2 (2:12:52)
145 x 2 (2:14:54)
155 x 1 (1:15:55)
145 x 2 (2:17:57)
155 x 2 (2:19:59)
165 x 1 (1:20:60)

12" Block Snatch Pull:
75 x 3
105 x 3 (3:23:63)
125 x 3 (3:26:66)
145 x (3)4 (12:38:78)
150 x 2 (2:40:80)

* Notes:

- Felt relatively strong in the paused front squats.  Could have gone further but met my 20 rep goal so I pushed onto the snatch pulls, which I haven't done in ages.  They felt very easy and it was a confidence boost to pull 150kg for a double.  I added them in to increase my volume without having too much stress on my hip -- good decision!

RUSSIAN MODIFIED TRAINING - DAY 1, WEEK 6 (2013APR08)

Frustration, after nearly making 132.5kg!

Snatch Pull + Snatch:
20 x bar work
50 x (3+1)2
70 x (3+1)1
80 x (3+1)1 (4:4:4)
90 x (3+1)1 (4:8:8)
100 x (3+1)1 (4:12:12)
110 x (3+1)1 (4:16:16)
115 x (3+F)1 (4:20:20)
115 x F (1:21:21) * snatch only
110 x (3+1)1 (4:25:25)
115 x (3+F)1 (4:29:29)
115 x 1 (1:30:30) * snatch only

Snatch:
120 x F (1:31:31)
120 x 1 (1:32:32)
125 x F (1:33:33)
125 x 1 (1:34:34)
132.5 x (F)3 (3:37:37)
135 x (F)2 (2:39:39)

Clean + Front Squat + Push Press + Squat Jerk:
50 x (1+1+1+1)2
70 x (1+1+1+1)2 (8:47:47)
80 x (1+1+1+1)2 (8:55:55)
90 x (1+1+1+1)4 (16:71:71)

* Notes:

- Frustrating day on the platform.  The snatch pull + snatch complex was going fairly well, until I reached the prescribed 115kg.  The triple pulls definitely tapped into my energy reserves and I felt exceptionally slow under the bar -- hence the misses.  I decided to regress back to 110kg, which worked like a charm, but climbing back up to 115kg resulted in another miss.  Frustrated with my performance, I decided to push further focusing on just the snatch, which again proved fruitless.  Misses were abound and my level of concentration and enthusiasm dwindled with each successive attempt past 125kg.  By the time I reached the clean complex, I was tired and ready to call it a day.  Not the best day on the platform but it definitely showed me that there is plenty of room for more growth.  The first missed snatch attempt at 132.5kg was ridiculously high and I lost the lift behind -- indicative of sufficient pull and new PRs to come.

OVERLOAD - DAY 4, WEEK 2 (2013JAN16)

Snatch:
20 x bar work
50 x 3
57.5 x 3/3
72.5 x 2
85 x 1 (1:1:140)
90 x 1 (1:2:141)
97.5 x 1 (1:3:142)
105 x 1 (1:4:143)
107.5 x 1 (1:5:144)
115 x F/F/1 (3:8:147)
120 x F/F/1 @92% of 130kg (3:11:150)

Gained so much weight during vacation, I outgrew my belt.
Bag-Nasty!

Snatch Pull:
120 x 3/3/3 @92% of 130kg (9:20:159)

Back Squat (D.E.):
20 x 5
70 x 3
110 x 10 x 2 (@56% of 196kg @20 sec)

* Notes:

- A return to the platform after a week of vacationing in Cancun, Mexico.  I could hardly wait to get back under the barbell; however, I wanted to remain cautious about being overly aggressive as I didn't want to return to incur an injury.  Therefore, I decided to work up to my previous weights from 1 week ago in the snatch and not venture further; hence, the stop at 120kg.  It took a little work to get the groove back in the snatch.  I could have pushed past 120kg but decided against it.  There is always tomorrow.

- Snatch pulls were very easy along with the dynamic-effort back squats.  Although, the were a little more challenging compared to last week for two reasons:  1) the lay off has made me slower and 2) the weight increase to 56% (110kg) was higher than the previous week and its effect was defintely felt towards the final sets.

LOAD - DAY 4, WEEK 1 (2013JAN03)

Snatch:
20 x bar work
50 x 3
57.5 x 3/3
72.5 x 2
85 x F/1 (2:2:142)
90 x 1 (1:3:143)
97.5 x 1 (1:4:144)
105 x 1 (1:5:145)
107.5 x 1 (1:6:146)
115 x 1 (1:7:147)
120 x 1 (1:8:148)

Snatch Pull:
115 x 3/3/3 (9:17:157)

Back Squat (D.E.):
20 x 5
75 x 3
100 x 10 x 2 (20 sec @ 51% of 196kg)

* Notes:

- Great workout which was nearly flawless.  The missed snatch at 85kg was due to prematurely trying to dive into the catch.  Otherwise, all my other lifts were successful, even with a slight forward step on a few.  Nevertheless, lifts aren't graded by aesthetics and how beautiful the lift is executed; instead, it's all based upon performance and I was very happy with mine today.

- Snatch pulls were easy and very high.  I felt exceptionally powerful; yet, the weight was fairly easy.  I'll be interested to see how the feel tomorrow when I take them from the blocks.

- Dynamic-Effort back squats went well, but I started to get a little winded towards the 6-7th set.  Nevertheless, I pushed through without any major issues.  I'm becoming a fan of the DE days because it provides a semi-rest/recovery day.

2013JAN03 from Bison Barbell Club on Vimeo.

SQUAT FOCUS DAY 3, WEEK 6 (2012DEC26)

* De-Load Week *

Back Squat:

20 x 5/5

55 x 3/3

75 x 3

105 x 3

125 x 3 (3:3:72)

137.5 x 3/3/3 @ 70% of 196kg (9:12:81)

Power Snatch:

45 x 3/3

55 x 3

65 x 3

77 x 3/3/3 @ 70% of 110kg (9:21:90)

Snatch Pull:

103 x 3/3/3 @ 70% of 147kg (9:30:99)

Snatch Grip RDL:

112.5 x 3/3/3 @ 70% of 161kg (9:39:108)

* Notes:

- Fairly easy workout; although, my low back on the right side is still tender and sore.  Not sure what's causing it but it's definitely hampering my progress on the platform -- especially with the snatch pulls.  I've tried stretching and mobilization -- even inversion to help lengthen and stretch but it's not working well.  Good thing it's a deload week.

2012DEC26 Training from Bison Barbell Club on Vimeo.

SQUAT FOCUS DAY 1, WEEK 6 (2012DEC24)

* De-Load Week *

Back Squat:
20 x 5/5
55 x 3/3
75 x 3
105 x 3
125 x 3 (3:3:3)
137.5 x 3/3 @ 70% of 196kg (6:9:9)

Power Snatch:
45 x 3/3
55 x 3
65 x 3
77 x 3/3 @ 70% of 110kg (6:15:15)

Snatch Pull:
95 x 3 (3:18:18)
103 x 3/3 @ 70% of 147kg (6:24:24)

Snatch Grip RDL:
103 x 3 (3:27:27)
112.5 x 3/3/3 @ 70% of 161kg (9:36:36)

* Notes:

- Okay workout but I felt incredibly weak.  The right side of my low back was sore - probably due to sleeping in a weird position.  This definitely hampered the back squats, which didn't feel natural.  Things were just "off".  Good thing it's a deload week.

- Power snatches were relatively easy but I still need to focus on the wrist turn over and the final extension (explosion) before the amortization phase.

- Due to the low back pain, the snatch pulls felt hard and awkward.

2012DEC24 Training from Bison Barbell Club on Vimeo.

SQUAT FOCUS DAY 2, WEEK 2 (2012NOV27)

Back Squat:
20 x 5/5
55 x 3/3
65 x 3
107.5 x 3
125 x 3 (3:3:78)
142.5 x 3 (3:6:81)
152.5 x 3 (3:9:84)
162.5 x 3 (3:12:87)
175 x 3 = 190kg PR (3:15:90)
140 x 5 @ 74% (5:20:95)
154 x 4 @ 80% (4:24:99)
163.5 x 3 @ 85% (3:27:102)

Hang Snatch:
57.5 x 3/3
65 x 3
72.5 x 3
85 x 3 (3:30:105)
90 x 1 (seg 1) (1:31:106)
97.5 x F/F/1 (3:34:109)
105 x 1 (1:35:110)
92.5 x 1 (seg 2) (1:36:111)
100 x 1 (1:37:112)
107.5 x 1 (1:38:113)

Snatch Pull:
115 x 3 (3:41:116)
120 x 3 (3:44:119)
125 x 3 (3:47:122)
130 x 3 (3:50:125)
135 x 3 (3:53:128)
137.5 x 3 PR (3:56:131)

Snatch Grip RDL:
132.5 x 3 (3:59:134)
135 x 3 (3:62:137)
137.5 x 3 PR (3:65:140)

* Notes:

- Brutal workout.  Being sick and a lack of sufficient, restorative sleep is draining but I'm pushing through.  Tomorrow is a well deserved rest day.

- New back squat PR of 175 x 3, which felt like the first two repetitions were forward towards the toes. The hang snatches got better as the workout progressed.  The missed attempts at 97.5kg were due to soft shoulders and complacency -- I just felt slow.

- The snatch pulls were a lot better with a new 137.5kg x 3 PR, but the RDLs were tough -- even with a new PR.  I was spent!

SQUAT FOCUS DAY 2, WEEK 1 (2012NOV20)

Back Squat:
20 x 5/5
50 x 3/3
62.5 x 3
105 x 3
122.5 x 3 (3:3:66)
140 x 3 (3:6:69)
150 x 3 (3:9:72)
160 x 3 (3:12:75)
170 x 3 = 185kg PR (3:15:78)
141.5 x 5 @ 75% (5:20:83)
150 x 4 @ 80% (4:24:87)
159.5 x 2/F @ 85% (3:27:90)

Power Snatch:
57.5 x 3/3
65 x 3
72.5 x 3
85 x 3 (3:30:93)
90 x 1 (seg 1) (1:31:94)
97.5 x 1 (1:32:95)
105 x 1 (1:33:96)
92.5 x 1 (seg 2) (1:34:97)
100 x 1 (1:35:98)
107.5 x 1 (1:36:99)

Deficit Snatch Pull:
115 x 3 (3:39:102)
117.5 x 3 (3:42:105)
120 x 3 (3:45:108)

Snatch Pull:
122.5 x 3 (3:48:111)
125 x 3 (3:51:114)
127.5 x 3 (3:54:117)

Snatch Grip RDL:
130 x 3 (3:57:120)
132.5 x 3 (3:60: 123)
135 x 3 (3:63:126)

* Notes:

- Another over drawn workout.  Brutally long but established a new back squat PR for 170kg x 3.

CONCEPTUAL (RD 5) DAY 3A, WEEK 3 (2012NOV09)

Snatch:
50 x 3/3
70 x 3
80 x 3
90 x 3
95 x 2
100 x F*
100 x 1
105 x F*
105 x 1
110 x 1*
110 x 1

Snatch Pull:
115 x 3
120 x 3
125 x 3

Snatch Grip RDL:
125 x 3
130 x 3
135 x 3

* Notes:

- Good workout today.  Training room was full with competitors.  I was very impressed by two guys whom were power snatching 120kg with relative ease!  WOW!  I need to stay focused on myself and have a good time.  "Fun" is the key.

- Felt a little rusty with the snatches today and getting underneath the bar.  The first miss at 100kg was due to soft shoulders.  The second miss at 105kg was a result of the bar being forward and not finishing the pull.  The first attempt at 110kg was successful but I ran off the platform.  Probably would have been "red lighted" but still made the second lift.

CONCEPTUAL (RD 5) DAY 1A, WEEK 3 (2012NOV03)

3 Stage Snatch:
55 x 1/1
57.5 x 1/1
62.5 x 1
70 x 1
82.5 x 1*
87.5 x 1*

Snatch:
95 x 1
100 x 1
105 x 1

Power Snatch:
75 x 1
80 x 1
85 x 1
90 x 1
100 x F/1

Snatch Pull:
105 x 3
115 x 3
120 x 3
125 x 3

* Notes:

- Lackluster workout.  All lifts were off today with both failures in the 3 stage snatch occurring with the third pull (above knees).  Both lifts were lost behind -- definitely felt myself over extending!

- I decided to switch to regular snatches from the 3 stage snatches because my hands were getting hot from holding onto the bar -- especially, when lowering the bar to the next starting position.  I could feel a tear about to happen.  I even cut my snatch pull short due to the tender hands.

- Glad this was a deload workout because I felt slow, soft, and weak!  The power snatches were better but I lost 100kg forward on the first attempt.  The second attempt was successful.

CONCEPTUAL (RD 4) DAY 1, WEEK 2 (2012SEP27)

Hang Snatch:
55 x 3/3
60 x 3
65 x 3
77.5 x 3
85 x 1 (S1)
90 x 1
95 x 1
85 x 1 (S2)
90 x 1
95 x 1

Hang Power Snatch:
72.5 x 2
75 x 2
77.5 x 2

Snatch Pull:
105 x 3
110 x 3
115 x 3

Back Squat:
62.5 x 3
105 x 3
122.5 x 3
140 x 3
150 x 3
155 x 3
157.5 x 3
160 x 2

Snatch Grip RDL:
120 x 3
122.5 x 3
125 x 3

* Notes:

- I've decided to modify the prescribed weights and incrementally increase the weights throughout the rest of this program.  I want to exploit the most out of this program!

CONCEPTUAL (RD 4) DAY 1, WEEK 1 (2012SEP21)

Power Snatch:
55 x 3/3
60 x 3
65 x 3
77.5 x 3
85 x 1 (S1)
90 x 1
95 x 1
85 x 1 (S2)
90 x 1
95 x 1

Power Snatch + Hang Power Snatch:
72.5 x 1/1/1

Snatch Pull:
105 x 3/3/3

Back Squat:
62.5 x 3
105 x 3
122.5 x 3
140 x 3
150 x 3
152.5 x 3

Snatch RDL:
120 x 3/3/3

* Notes:

- Easy day on the platform.  I decided to scrub the MSU Program and revert back to the Conceptual Program which has always produced great results.  I did make a slight modification by executing a power snatch and hang power snatch complex, vice the prescribed power snatches alone.  They were fun.

- Back squats were tough but manageable.  Great workout!