2016JUL16 (CTP D2A.W3) * DELOAD

Clean + Power Jerk:
20 x bar work
40 x (1+1)4
50 x (1+1)3
60 x (1+1)2
80 x (1+1)1
100 x (1+1)1
120 x (1+1)1
130 x (M)2
130 x (1+1)1

* Notes:

- Late afternoon training session that just plain sucked dick!  130kg shouldn't feel so fucking heavy!

2016JUL15 (CTP D1B.W3) * DELOAD

Back Squat:
20 x bar work
50 x (5)2
70 x (5)2
90 x 5
110 x 4
130 x 4
150 x 3
170 x 2
190 x M

170kg x 2 Back Squat

RDL:
90 x 3
120 x (3)3

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 22) + (bw x 22))1

* Notes:

- I decided to kill some time and knock out the remainder of today's workout.  Back squats went fairly well; however, I did fail to make the attempt at 190kg for a single.  I wasn't too concerned about the failed squat since I was only prescribed to do a couple triples at 147.5kg.  I'll get it next time.

2016JUL15 (CTP D1A.W3) * DELOAD

3 Stage Snatch:
20 x bar work
40 x (1)3
50 x 1
55 x 1
60 x 1
70 x 1
80 x 1
90 x 1
95 x 1

Snatch:
101 x M
101 x 1
106 x (M)2
100 x 1
107.5 x 1
112.5 x 1

112.5kg Snatch

Snatch Pull:
115 x (3)3

Good Morning:
30 x (10)3

Standing Band Cuban Curl:
Purple x 30

* Notes:

- I started a "deload" week today with 3 stage snatches that turned into an abomination.  90kg and 95kg were the ugliest lifts that I've executed in a long time.  The lock out was horrible and I'm being generous to annotate the lifts as successful.  Due to frustration, I decided to concentrate on doing only single snatches after the 3 stage snatch debacle; however, they didn't fair to well either.

2016JUL14 (CTP D4C.W2)

Clean Recovery:
20 x bar work
50 x (3)2
70 x (3)2
90 x 3
110 x 3
130 x 3
160 x M
160 x 1
135 x 3
140 x 3

160kg Clean Recovery

RDL:
50 x 3
100 x 3
130 x (3)3

Reverse Hyper (Roller) + Hanging Leg Raises:
((180 x 22) + (bw x 22))3

Standing Band Pull-In + Standing Band Overhead Pull-Over:
((Maroon x 20) + (Maroon x 20))1
((Maroon + Green x 15) + (Maroon + Green x 15))1
((Maroon + Green + Purple x 10) + (Maroon + Green + Purple x 5))1

* Notes:

-  I finally stood 160kg up from the pins!

2016JUL13 (REST)

Rest:

"International Weightlifting Federation Approved By" Sticker

- Taking a day off after a couple nights of less than ideal sleep.  I feel like I'm moving in slow motion lately.  As such, a day of rest is more than necessary.

2016JUL12 (CTP D4B.W2)

Clean + Power Jerk:
20 x bar work
50 x (1+1)5
60 x (1+1)1
70 x (1+1)3
85 x (1+1)2
92.5 x (1+1)1
100 x (1+1)1
107.5 x (1+1)1
117.5 x (1+1)1
132.5 x (1+1)1
140 x M
140 x (1+M)1
140 x M * pull only

132.5kg Clean + Power Jerk

Good Morning:
35 x 10
45 x 10
55 x 10

Standing Band L-Fly:
Purple x (22)3

* Notes:

- I SUCK!

2016JUL11 (CTP D4A.W2)

Snatch:
20 x bar work
40 x (1)3
50 x (1)3
57.5 x 3
70 x 2
82.5 x 1
87.5 x 1
95 x 1
100 x 1
105 x 1
110 x 1
115 x 1
120 x (M)2 * pull only
70 x 3
100 x 1
110 x 1
117.5 x M

115kg Snatch

Snatch + Press in Snatch + Overhead Squat:
40 x (1+3+1)1
50 x (1+3+1)1
60 x (1+3+1)1
72.5 x (1+1/M+0)1

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 22) + (bw x 22))3

Standing Band Cuban Curl:
Purple x (22)3

* Notes:

- Deflated and defeated by the fact that I couldn't snatch 120kg today.  FUCK!  It was all completely mental and it's eating away at me.

2016JUL10 (CTP D3B.W2)

Snatch Pull:
20 x bar work
50 x (3)2
70 x (3)2
95 x 3
100 x 3
110 x 3
127.5 x (3)3

127.5kg x 3 Snatch Pull

Clean Pull:
95 x 3
117.5 x 3
125 x 3
135 x 3
157.5 x (3)3

157.5kg x 3 Clean Pull

* Notes:

- Super-doper sore and sluggish today, not to mention, tight throughout my posterior change.  As such, I used only the prescribed weights.  Furthermore, I opted to not add any accessory work and stick with only the prescribed snatch pulls and clean pulls.  Hopefully, this will expedite my recovery because I'm extremely sore.

2016JUL09 (REST)

Rest:

Uesaka Atlanta Series

- Took the day off from the platform and squat rack to spend the morning with my wife, without our kids, as they spent the morning at the Child Development Center.  Thus, we returned home to a quite house and watched "Eddie the Eagle" -- in peace and without interruptions.

2016JUL08 (CTP D3A.W2)

Back Squat:
20 x bar work
70 x (5)3
110 x 4
140 x 3
160 x 3
166 x 3
171 x 3

171kg x 3 Back Squat

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

RDL:
60 x 3
100 x 3
130 x 3
150 x 3
160 x 3
170 x 3

170kg x 3 RDL

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 22) + (bw x 22))3

Standing Band Pull-In:
Maroon x (20)3

Standing Band Overhead Push Down:
Maroon x (20)3

* Notes:

-  I was not in the mood to lift today.  However, I somehow managed to muster up some energy and got some very "clean" (technically sound) back squats done.  The squats weren't exceptionally heavy but they felt smooth and controlled -- something I should strive for with every squat session.

2016JUL07 (CTP D2B.W2)

Clean Deadlift + Hang Clean + Power Jerk:
20 x bar work
50 x (1+1+1)5
70 x (1+1+1)3
80 x (1+1+1)1
85 x (1+1+1)1
90 x (1+1+1)1
95 x (1+1+1)1
100 x (1+1+1)1
105 x (1+1+1)1
110 x (1+1+1)1
115 x (1+1+1)1
120 x (1+1+1)1
125 x (1+1+1)1
122.5 x (1+1+1)1
127.5 x (1+1+1)1
132.5 x (1+1+1)1

132.5kg Clean Deadlift + Hang Clean + Power Jerk

Power Clean + Power Jerk:
90 x (2+1)1
110 x (1+1)1
120 x (1+1)1

Clean Pull:
130 x 3
140 x 3
150 x 3

Good Morning:
32.5 x 10
42.5 x 10
52.5 x 10

Standing Band L-Fly:
Purple x (20)3

* Notes:

- Surpisingly, today went fairly well.  I suppose the chiropractic session last night helped dramatically.  My legs are still a bit sticky but overall I stood 132.5kg without too much effort.  I'm looking forward to next week's deload.  Traveling, lack of quality sleep, poor food choices, and general apathy makes one less than motivated to train.

2016JUL06 (CTP D2A.W2)

Clean Recovery:

20 x bar work

50 x (3)2

70 x 3

90 x 3

110 x 3

135 x 3

145 x M

145 x 3

160 x (M)2

140 x 1

145kg x 3 Clean Recovery

RDL:

70 x 3

120 x 3

140 x 3

150 x 3

Good Morning:

30 x 10

40 x 10

50 x 10

Standing Band Reverse Pec Deck:

Green x (20)3

Reverse Hyper (Roller) + Hanging Leg Raise:

((180 x 22) + (bw x 22))3

* Notes:

- Today wasn't one of the best workouts that I've had but it wasn't the worst.  I'm stiff and sore, tired and weak, all the necessary ingredients for a lackluster performance in the squat rack.  For the life of me, I could not get any serious drive and power out of my legs today.  Standing up with 110kg felt like 180kg.  I'm not sure if I need another day of rest; or, maybe, I should just grow a pair and start acting like a weightlifter instead of a weightlower.  

2016JUL05 (REST)

Rest:

Vintage Eleiko 20kg Competition End Caps

- Traveling back to Kentucky after a wonderful weekend spent celebrating Independence Day with friends and family.

2016JUL04 (CTP D1B.W2)

Snatch Deadlift + Hang Snatch:

20 x bar work

40 x (1+3)2

50 x (1+3)1

60 x (1+3)1

70 x (1+3)1

80 x (1+3)1

90 x (1+1)1

100 x (1+1)1

105 x (1+1)1

100 x (1+1)1

105 x (1+1)1

110 x (1+M)1

110 x (1+1)1

110kg Snatch Deadlift + Hang Snatch

Snatch + Snatch Push Press + Overhead Squat:

85 x (1+2+1)1

95 x (1+2+1)1

102.5 x (1+2+1)1

102.5kg Snatch + 2 Snatch Push Press + Overhead Squat

Snatch High Pull:

110 x 3

112.5 x 3

115 x 3

* Notes:

- Things were definitely moving better today compared to the previous two days of training.  I only had one miss today at 110kg due to a lack of concentration because I had someone watching me while I attempted the lift.  Otherwise, today went fairly well.  I even made a new 2.5kg PR with the snatch + snatch push press + overhead squat complex, although it was a little ugly towards the end.  Nevertheless, a great day on the platform.  Time to celebrate the 4th of July!

2016JUL03 (CTP D1A.W2)

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

170kg x 3 Back Squat

Press:
20 x 5
40 x 3
50 x 3
60 x 3
65 x 3

RDL:
60 x 3
100 x 3
125 x 3
135 x 3
145 x 3

* Notes:

- I'm still moving slow and sluggish.  Traveling and adjusting to a new time zone, along with less than ideal sleeping makes for a weak workout; however, I got a workout done while traveling so I'll consider today's efforts a success.

2016JUL02 (CTP D4C.W1)

Clean + Power Jerk:

20 x bar work

40 x (1+1)5

60 x (1+1)3

70 x (1+1)3

90 x (1+1)2

100 x (1+1)1

110 x (1+1)1

120 x (1+1)1

130 x (1+1)1

135 x M

135 x (1+M)1

100 x (1+1)1

110 x (1+1)1

120 x (1+1)1

130kg Clean + Power Jerk

* Notes:

- I had zero legs (resulting in zero strength and speed) after yesterday's long car ride to Illinois.  I was happy to make 130kg and would have possibly made the 135kg had it not been for the fact that I got my right pinky finger stuck under the bar during the clean reception and couldn't recover and adjust the bar properly.  Ultimately, resulting in a failed jerk attempt.  Next time!

2016JUL01 (REST)

Rest:

Uesaka Iron-Works Ltd. Toyko 1 1/4kg Chrome Plate

- Travel day to Illinois to spend the 4th of July weekend with friends and family.

2016JUN30 (CTP D4B.W1)

Clean Recovery:
20 x bar work
60 x (3)2
80 x 3
100 x 3
120 x 3
140 x 3
150 x 3
160 x (M)2

150kg x 3 Clean Recovery

RDL:
60 x (3)2
100 x 3
140 x 3
160 x 3
180 x 3

180kg x 3 RDL

Good Morning:
27.5 x 10
37.5 x 10
47.5 x 10

Standing Band Cuban Curl:
Purple x (20)3

Standing Band Pull In:
Maroon x (20)3

* Notes:

- I nearly made 160kg for a single with the clean recovery; however, it just wasn't in the cards today.

2016JUN29 (CTP D4A.W1)

Snatch:
20 x bar work
40 x (1)5
50 x 3
60 x 3
70 x 2
80 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x 1
115 x (M)2
115 x 1

115kg Snatch

Muscle Snatch + Press in Snatch + Overhead Squat:
40 x (1+3+1)1
45 x (1+3+1)1
50 x (1+3+1)1
55 x (1+3+1)1
60 x (1+3+1)1

60kg Muscle Snatch + Press in Snatch + Overhead Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 22) + (bw x 22))3

Standing Band L-Fly:
Purple x (20 L/R)3

Standing Band Overhead Pull Downs:
Maroon x (20)3

* Notes:

- Sluggish with the catch and maintaining stability in the receiving position which resulted in two failed attempts at 115kg.  I've got to fix this issue.

2016JUN28 (CTP D3B.W1)

Snatch High Pull:
20 x bar work
50 x (3)2
70 x 3
90 x 3
110 x 3
120 x 3
125 x 3
130 x 3

130kg x 3 Snatch High Pull

Clean Pull:
110 x 3
120 x 3
130 x 3
140 x 3
150 x 3
160 x 3
170 x 3

170kg x 3 Clean Pull

Good Morning:
25 x 10
35 x 10
45 x 10

Standing Band Reverse Pec Deck:
Green x (22)3

Standing Band Pull-In:
Maroon x (12)3

Standing Band Overhead Pull Down:
Maroon x (12)3

* Notes:

- Nothing but pulls upon pulls today.  My back is crushed and I'm ready for some rest and food.

2106JUN27 (CTP D3A.W1)

Back Squat:
20 x bar work
60 x 5
80 x 5
100 x 5
120 x 4
140 x 4
150 x 3
160 x 3
170 x 3

170kg x 3 Back Squat

RDL:
60 x 5
100 x 5
125 x 3
135 x 3
145 x 3

Press:
20 x bar work
40 x 3
50 x 3
60 x 3
70 x (3)3

Standing Band Cuban Curl:
Purple x (20)3

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 22) + (bw x 22))3

* Notes:

- Not a bad squat day.  Made it up to 170kg for a triple and it wasn't too challenging.  More to come in the near future.

2016JUN26 (CTP D2B.W1)

Clean + Power Jerk:
20 x bar work
40 x (1+1)5
60 x (1+1)3
80 x (1+1)3
100 x (1+1)3
110 x (1+1)1
120 x (1+1)1
125 x (1+1)1
120 x (1+1)1
130 x (1+1)1
137.5 x (1+1)1

137.5kg Clean + Power Jerk

Power Clean + Hang Power Clean + Power Jerk:
90 x (1+1+1)1
100 x (1+1+1)1
110 x (1+1+1)1

110kg Power Clean + Hang Power Clean + Power Jerk

Clean High Pull:
135 x 3
140 x 3
145 x 3

145kg x 3 Clean High Pull

Good Morning:
22.5 x 10
32.5 x 10
42.5 x 10

Standing Band L-Fly:
Purple x (20 L/R)3

* Notes:

- All the lifts today went exceptionally well.  They were fast, crisp, and technically sound.  I was very pleased with today's results.

2016JUN25 (CTP D2A.W1)

Clean Recovery:
20 x bar work
50 x 3
70 x 3
90 x 3
110 x 3
125 x 3
130 x 3
135 x 3

135kg x 3 Clean Recovery

RDL:
70 x 3
100 x 3
120 x 3
130 x 3
140 x 3

140kg x 3 RDL

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 21) + (bw x 21))3

Standing Band Reverse Pec Deck:
Green x (21)3

* Notes:

- It's been a very long time since I've done clean recoveries from the rack and it was extremely humbling.  This will definitely take some time to adjust and develope some appreciable strength with this particular exercise.  Hopefully, it will help me stand up 160kg and more from the classic clean.

2016JUN24 (CTP D1B.W1)

Snatch:
20 x bar work
40 x (3)4
60 x 3
70 x 3
80 x 3
90 x 1
100 x 1
110 x 1
100 x 1
110 x 1
120 x M
115 x M
90 x 3
95 x 3

110kg Snatch

Snatch + Snatch Push Press + Overhead Squat:
80 x (1+2+1)1
90 x (1+2+1)1
100 x (1+2+1)1

100kg Snatch + 2 Snatch Push Press + Overhead Squat

Snatch High Pull:
110 x 3
115 x 3
117.5 x 3

Good Morning:
20 x 10
30 x 10
40 x 10

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- A fairly good day on the platform.  I'd hoped to make 120kg but considering almost 95% of my lifts were rock solid, a miss at 120kg and 115kg is acceptable.  The higher numbers will come with time, practice, and patience.  You can see the consistency in the below snatch triple at 95kg, which was done after the missed lifts at 120kg and 115kg.

95kg x 3 Snatch

2016JUN23 (CTP D1A.W1)

Back Squat:
20 x bar work
50 x 5
70 x 5
95 x 5
115 x 5
135 x 5
155 x 3
160 x 3
165 x 3

165kg x 3 Back Squat

RDL:
70 x 5
100 x 5
125 x 3
130 x 3
135 x 3

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

Standing Band Reverse Pec Deck:
Green x (20)3

* Notes:

- Today, I started the Conceptual Training Program (CTP).  I ditched the remaining workouts from the Olympic Training Center (OTC4) four day program after the gigantic clean bomb-out from two days ago.  Instead, I've decided to move on and the CTP will serve as an interim program until I start my next twelve week program (most likely the Russian Modified Program).

2016JUN22 (OTC4 D3A.W12)

Snatch:
20 x bar work
40 x (1)5
60 x (1)4
70 x (1)2
80 x (1)2
90 x 1
96 x 1
102 x 0 * pull only
90 x 1
95 x 1
100 x 1
105 x 1
110 x M

105kg Snatch

* Notes:

- Hot, tired and weak.  Snatches were very sluggish and slow; plus, my shoulders weren't feeling very strong and stable.  Yesterday's monster attempts to clean 160kg, 161kg, and 162kg definitely smashed my CNS and has left me weak and feable.  Additionally, having to train in a very hot and muggy garage coupled with repeated interruptions from my kids makes for a terrible training environment.  Bigger snatches will have to wait.

2016JUN21 (OTC4 D4A.W12)

Clean + Power Jerk:
20 x bar work
50 x (1+1)5
70 x (1+1)2
90 x (1+1)2
110 x (1+1)1
120 x (1+1)1
130 x (1+1)1
140 x (1+M)1
150 x (1+0)1
160 x M
161 x M
162 x M
160 x M

150kg Clean

* Notes:

- I'm very disappointed in myself because the above numbers suck dick!  12 weeks of suffering to end up flat on my face, makes me sick to my stomach.  I couldn't even jerk 140kg!  Pathetic!

160kg Clean (Failed Attempt)

161kg Clean (Failed Attempt)

162kg Clean (Failed Attempt)

2016JUN20 (OTC4 D1B.W12)

Snatch High Pull + Snatch:
20 x bar work
40 x (1+1)4
60 x (1+1)3
70 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1
106 x (1+1)1
112 x (1+1)1
118 x (1+M)2
121 x (M+0)1

112kg Snatch High Pull + Snatch

Muscle Snatch + Press in Snatch + Overhead Squat:
40 x (1+3+1)1
44 x (1+3+1)1
48 x (1+3+1)1

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

Standing Ban Reverse Pec Deck:
Green x (20)3

* Notes:

- I'm feeling sluggish and soft today after yesterday's monsterous block clean complex.  I believe my central nervouse system is a little fried; plus, having a sore right shoulder doesn't help matters.  Regardless, I managed to successfully complete 112kg, which was 6kg shy of my goal weight of 118kg.  I'll get it nex time!

2016JUN19 (OTC4 D2A.W12)

Block Clean Pull + Clean + Squat:
20 x bar work
40 x (1+1+1)5
50 x (1+1+1)1
60 x (1+1+1)1
70 x (1+1+1)1
80 x (1+1+1)1
90 x (1+1+1)1
100 x (1+1+1)1
110 x (1+1+1)1
120 x (1+1+1)1
130 x (1+1+1)1
140 x (1+1+1)1
153 x (1+1+1)1

153kg Block Clean Pull + Clean + Squat

Good Morning:
50 x 6
55 x 6
60 x 6

Standing Band Cuban Curl:
Purple x (20)3

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

* Notes:

- 153kg!!!

2016JUN18 (OTC4 D1A.W12)

Snatch:
20 x bar work
40 x (1)5
60 x (1)2
60 x 2
80 x (1)2
90 x 1
100 x 1
105 x 1
110 x 1
103 x 1
108 x 1
113 x 1
116 x 1

116kg Snatch

Snatch + Snatch Push Press + Overhead Squat:
55 x (1+3+1)1
65 x (1+3+1)1
80 x (1+2+1)1
90 x (1+2+1)1
100 x (1+2+1)1

100kg Snatch + 2 Snatch Push Press + Overhead Squat

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

Standing Band Reverse Pec Deck:
Green x (20)3

* Notes:

- Zero misses and nearly 99% of my snatches today didn't require any foot movement upon reception of the bar.  The only small shuffle was done at 105kg; otherwise, every snatch from a "foot movement" standpoint was rock solid!

2016JUN17 (OTC4 D4B.W11) * DELOAD

Clean + Press:
20 x bar work
40 x (1+3)5
50 x (1+3)1
60 x (1+3)1
65 x (1+3)1
70 x (1+3)1

Clean Pull + Clean + Squat:
70 x (1+1+1)1
80 x (1+1+1)2
100 x (1+1+1)2
110 x (1+1+1)1
120 x (1+1+1)1
124 x (1+1+1)1
128 x (1+1+1)1
132 x (1+1+1)1
138 x (1+1+1)1

138kg Clean Pull + Clean + Squat

Clean Pull:
165 x (3)3

165kg x 3 Clean Pull

Good Morning:
55 x (6)2

Standing Band Cuban Curl:
Purple x (20)2

* Notes:

- Finally finished with the "deload" week and I'm a little depressed in how heavy 138kg felt today.  Hopefully, things will turn for the better once I start the 12th week of this program.  I'll have my fingers crossed!

2016JUN16 (OTC4 D3B.W11) * DELOAD

Snatch High Pull + Snatch:
20 x bar work
40 x (1+1)4
60 x (1+1)2
80 x (1+1)2
90 x (1+1)2
100 x (1+1)1
105 x (1+1)1
110 x (1+1)1

110kg Snatch High Pull + Snatch

Snatch + Snatch Balance + Overhead Squat:
60 x (1+2+1)1
70 x (1+2+1)1
80 x (1+2+1)1
90 x (1+2+1)1
95 x (1+2+1)1

95kg Snatch + 2 Snatch Balance + Overhead Squat

Snatch High Pull + Hang Snatch High Pull:
110 x (1+2)1
120 x (1+2)1
125 x (1+2)1

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

Standing Band Reverse Pec Deck:
Green x (20)2

* Notes:

- No missed lifts equals a great day on the platform!

2016JUN15 (OTC4 D4A.W11) * DELOAD

Clean + Squat + Power Jerk:
20 x bar work
40 x (1+1+1)5
50 x (1+1+1)2
70 x (1+1+1)2
90 x (1+1+1)2
100 x (1+1+1)1
110 x (1+1+1)1
120 x (1+1+1)1
125 x (1+1+1)1
130 x (1+1+1)1

130kg Clean + Squat + Power Jerk

3 Stage Clean Pull:
165 x (1)3

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

Standing Band Cuban Curl:
Purple x (20)2

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

* Notes:

-  I'm still going through my "deload" week and thoroughly enjoying it.  I topped off today with 130kg with a clean + squat + power jerk complex that wasn't overly challenging.  However, using the WerkSan equipment was a noticable change.  The barbell is very whippy, maybe more than my Eleiko or Uesaka barbells, which made the power jerks a little unstable overhead.  Nevertheless, I made it through the workout without any misses, clearly a sign of progress.

2016JUL14 (OTC4 D3A.W11) * DELOAD

3 Stage Snatch:
20 x bar work
40 x (1+1+1)5
55 x (1+1+1)1
70 x (1+1+1)1
80 x (1+1+1)1
90 x (1+1+1)1
100 x (1+1+1)1
110 x 1 * snatch only

100kg 3 Stage Snatch

Snatch High Pull:
120 x 3
122.5 x 3
125 x 3

Muscle Snatch + Press in Snatch + Overhead Squat:
20 x (1+3+1)1
40 x (1+3+1)1
45 x (1+3+1)1
50 x (1+3+1)1

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

Standing Band Cuban Curl:
Purple x (20)2

* Notes:

- I'm still in the midst of a "deload" and thoroughly enjoying the break from high intensity and high volume training.  The 3 stage snatches weren't the most technically sound, but considering my workout was performed very early in the morning, I'll count them as successful lifts.

110kg Snatch

2016JUN13 (OTC4 D2B.W11) * DELOAD

Block Clean Pull + Clean + Squat:
20 x bar work
50 x (1+1+1)3
80 x (2+2+2)1
100 x (1+1+1)1
110 x (1+1+1)1
120 x (1+1+1)1
130 x (1+1+1)1
137.5 x (1+1+1)1

137.5kg Block Clean Pull + Clean + Squat

Good Morning:
20 x 6
50 x (6)2

Standing Band Cuban Curl:
Purple x (20)2

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

* Notes:

- Simple and quick workout today.  I got up to 137.5kg in less than 15 minutes -- that's FAST!  I could have warmed-up a little longer but I was short on time today, so the abbreviated workout was perfect.

2016JUN12 (OTC4 D1B.W11) * DELOAD

Snatch Pull + Snatch:
20 x bar work
40 x (1+1)5
65 x (1+1)2
80 x (1+1)2
90 x (1+1)2
100 x (1+1)2
105 x (1+1)2
108 x (1+M)1
110 x (1+1)1

110kg Snatch Pull + Snatch

Snatch + Snatch Push Press + Overhead Squat:
60 x (1+3+1)1
70 x (1+3+1)1
80 x (1+2+1)1
85 x (1+2+1)1
90 x (1+2+1)1

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

Standing Band Cuban Curl:
Purple x 20

* Notes:

- Still in the midst of a "deload" week and feeling pretty good after taking yesterday off.  Made my way up to 110kg without much trouble, except for the missed lift at 108kg.  All in all, a good day on the platform.

2016JUN11 (REST) * DELOAD

Rest:

Vintage Eleiko Change Plates (Circa 1970's)

- Finally took a day off to rest and recouperate.  I rarely take naps, but today I took an overdue 1 hour nap in the middle of the day.  I definitely need this deload.

2016JUN10 (OTC4 D2A.W11) * DELOAD

Power Clean + Press:
20 x bar work
40 x (1+3)2
50 x (1+3)1
60 x (1+3)1
65 x (1+3)1
70 x (1+3)1

Power Clean + Power Jerk:
70 x (1+1)2
80 x (1+1)2
100 x (1+1)2
110 x (1+1)2
120 x (1+1)2
130 x (1+M)1
130 x (1+1)1
120 x (1+1)2

130kg Power Clean + Power Jerk

Clean Deadlift + Below Knee Hang Clean Pull:
145 x (1+3)1
150 x (1+3)1
155 x (1+3)1

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

Standing Band Cuban Curl:
Purple x 20

* Notes:

- In keeping with the "fun" theme from yesterday, I opted to do power clean + power jerks, since it has been a long time since I've performed them.  I could tell that yesterday's clean grip snatch complex took a toll on my lower back and my general overall performance today, which I felt was subpar.  Not to mention, I nailed my chin with the first attempt at 130kg, which put a damper on my willingness to climb any higher in weight.  Thankfully, it's a "deload" week and I can brush it off without much concern.

2016JUN09 (OTC4 D1A.W11) * DELOAD

Clean Grip Snatch High Pull + Snatch:
20 x bar work
40 x (1+1)4
50 x (1+1)1
60 x (1+1)1
70 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x (1+M)6
100 x (1+1)1

100kg Clean Grip Snatch High Pull + Snatch

Clean Grip Muscle Snatch:
50 x 1
60 x 1
70 x 1
80 x M

Muscle Snatch + Press in Snatch + Overhead Squat:
30 x (1+3+1)1
40 x (1+3+1)2

Snatch Deadlift + Below Knee Hang Snatch High Pull:
100 x (1+3)1
105 x (1+3)1
110 x (1+3)1

Good Morning:
40 x (6)2

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

Standing Band Cuban Curl:
Purple x 20

* Notes:

- Started the "deload" week and decided to include two days of fun training sessions to test myself with unusual exercises.  Today, I established a new PR with a 100kg clean grip snatch high pull + snatch; although, it took me 7 attempts.  Regardless, a nice switch up from the norm.

2016JUN08 (OTC4 D4B.W10)

Front Squat:
20 x bar work
40 x 5
60 x 2
80 x 2
100 x 2
130 x 2
150 x 1

* Notes:

- Completely exhausted and glad phase 2 is now offically complete.

2016JUN08 (OTC4 D3B.W10)

Back Squat:

20 x bar work

50 x (5)2

70 x 5

90 x 5

110 x 5

130 x 3

150 x 2

170 x 2

180 x 2

185 x 1

190 x 1

180kg x 2 Back Squat

* Notes:

- I completed the final component of day three's workout with back squats up to 190kg.  I'm smoked!

190kg Back Squat

2016JUN07 (OTC4 D4A.W10)

Power Clean + Press:
20 x bar work
50 x (1+3)1
60 x (1+3)1
65 x (1+3)1
70 x (1+3)1

No Feet Clean + Power Jerk:
20 x bar work
50 x (1+1)5
80 x (1+1)3
95 x (1+1)2
110 x (1+1)1
120 x (1+1)1
130 x (1+1)1
135 x M
135 x (1+M)1
135 x (1+1)1
144 x (M)2

135kg No Feet Clean + Power Jerk

* Notes:

- Crushed, physically and mentally, destroyed is how I felt today.  Nothing seemed to click properly and my mind refused to allow my body to jump under 144kg.  I'm in dire need of rest.  Bring on the deload week!

2016JUN06 (OTC4 D3A.W10)

Snatch:
20 x bar work
40 x (2)4
60 x (1)3
70 x (1)2
80 x 1
90 x 1
100 x M
100 x 1
110 x 1
116 x (M)2
105 x M
105 x 1
110 x 1
115 x 1
120 x (M)2
100 x (M)2
100 x 1
105 x (M)2
100 x 1
100 x M

115kg Snatch

Muscle Snatch + Press in Snatch + Overhead Squat:
40 x (1+3+1)3

Muscle Snatch:
40 x 1
50 x 1
60 x 1

* Notes:

- Complete cluster-fuck!  6 interupting phone calls during this training session, need I say more?  FUCK ME!

2016JUL05 (OTC4 D2.W10)

Power Clean + Press:
20 x bar work
40 x (1+3)2
50 x (1+3)1
60 x (1+3)1
65 x (1+3)1
70 x (1+3)1

Block Clean Pull + Clean + Squat + Power Jerk:
40 x (1+1+1+1)2
50 x (1+1+1+1)1
80 x (1+1+1+1)3
110 x (1+1+1+1)2
120 x (1+1+1+1)1
130 x (1+1+1+1)1
135 x (1+1+1+1)1
140 x (1+1+1+M)1
145 x (1+1+1+M)1

135kg Block Clean + Clean + Squat + Power Jerk

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- I'm tired and ready for a "deload" week.  The clean complex was a motherfucker and standing up with 140kg and 145kg wasn't as easy as I had hoped.  I'm overdue, but still have two or three more days left in this week's cycle.

145kg Block Clean + Clean + Squat + Power Jerk (Miss)

2016JUN04 (OTC4 D1B.W10)

Snatch:
20 x bar work
40 x (2)4
60 x (2)2
80 x 2
90 x 2
100 x 2
110 x 1
115 x 1
120 x (M)2
110 x 1
117 x M
118 x M
110 x 1

100kg x 2 Snatch

Snatch + Snatch Push Press + Overhead Squat:
55 x (1+3+1)1
65 x (1+3+1)1
78 x (1+3+1)1
85 x (1+2+1)1
92 x (1+2+1)1

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

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Everything felt slightly forward today; especially, at the higher weights.  Nevertheless, I did managed to snatch up to 115kg, which was 12kg above prescribed.  I feel like I'm moving relatively quickly under the bar and my lock-out is definitely more stable.  Overall, I'm satisfied with today's workout.

115kg Snatch

2016JUN03 (OTC4 D4B.W9)

Clean Pull + Clean + Squat:
20 x bar work
50 x (1+1+1)5
70 x (1+1+1)3
110 x (1+1+1)1
130 x (1+1+1)1
140 x (1+1+1)1

140kg Clean Pull + Clean + Squat

3 Stage Clean Pull:
150 x 3
155 x 3
160 x 3

160kg 3 Stage Clean Pull

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Sweltering, hot and muggy day in the garage.  As such, I decided to skip a few sets to minimize my time in the garage.  Weight increases were rather bold, but necessary considering the heat; however, it does highlight the potential that I have to execute these larger increases, if necessary.

2016JUN02 (OTC4 D1A.W10)

Snatch High Pull + Snatch:
40 x (1+1)4
50 x (1+1)2
70 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1
110 x (1+1)1
120 x (1+M)1
120 x (1+1)1
117 x (1+M)1
117 x (1+1)1

120kg Snatch High Pull + Snatch

Muscle Snatch + Press in Snatch + Overhead Squat:
40 x (1+3+1)1
44 x (1+3+1)1
48 x (1+3+1)1

Good Morning:
40 x 6
50 x 6
60 x 6
70 x 6

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Finally nailed the 120kg snatch high pull + snatch complex.  Things are starting to look bright!

2016JUN01 (OTC4 D4A.W9)

Power Clean + Press:
20 x bar work
40 x (1+3)2
50 x (1+3)1
60 x (1+3)1
70 x (1+3)1
75 x (1+3)1

No Feet Clean:
20 x bar work
50 x (1)5
80 x (1)2
110 x (1)2
120 x (1)2
125 x (1)2
130 x (1)2

130kg No Feet Clean

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Today, I installed a new weightlifting platform and it works like a gem; however, the noxious smell that's emanating from them is hard to withstand.  Plus, lifting in the garage has turned into a personal battle due to the ever increasing temperature.  It's steadily getting hotter and hotter with each passing day.  I'm not looking forward to summer.

2016MAY31 (OTC4 D3B.W9)

Snatch High Pull + Snatch:
20 x bar work
40 x (1+1)4
50 x (1+1)2
70 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1
105 x (1+1)1
110 x (1+M)1
110 x (1+1)1
115 x (1+M)2
105 x (1+1)1
112 x (1+M)1
115 x (1+M)1

110kg Snatch High Pull + Snatch

Snatch High Pull:
122 x 3
125 x 3
128 x 3

Muscle Snatch + Press in Snatch + Overhead Squat:
40 x (1+3+1)1
43 x (1+3+1)1
46 x (1+3+1)1

* Notes:

- Sluggish and tired today, coupled with an extremely hot and uncomfortable training environment makes for a lacklust performance.  I need to fix both the temperature and my subpar lockouts.

2016MAY30 (OTC4 D2B.W9)

Block Clean Pull + Clean + Squat:
20 x bar work
50 x (3+3+3)2
80 x (3+3+3)1
110 x (2+2+2)1
120 x (1+1+1)1
130 x (1+1+1)1
140 x (1+1+1)1
145 x (1+1+1)1
151 x (1+M+0)2
151 x (1+1+1)1

151kg Block Clean Pull + Clean + Squat

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

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- 151kg block clean pull + clean + squat complex success!!!

2016MAY29 (OTC4 D3A.W9)

3 Stage Snatch:
20 x bar work
40 x (1+1+1)4
55 x (1+1+1)1
65 x (1+1+1)1
75 x (1+1+1)1
85 x (1+1+1)1
90 x (1+1+1)1
95 x (1+1+1)1
100 x (1+1+M)1
100 x (1+1+1)1

100kg 3 Stage Snatch

Snatch Balance + Overhead Squat:
55 x (2+1)1
65 x (2+1)1
75 x (2+1)1
85 x (2+1)1
95 x (2+1)1
105 x (2+1)1

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

* Notes:

- I had to switch up some of the prescribed programming by dividing Day 2 and Day 3, because I didn't want to execute two consecutive days of cleans.  So I switched in Day 3, which was a snatch day and will finish Day 2 tomorrow with the clean complexes off the high blocks.  Overall, a great day on the platform with a successful 100kg 3 stage snatch.

2016MAY28 (OTC4 D2A.W9)

Press:
20 x (6)3
40 x 3
50 x 3
60 x 3
65 x 3
70 x 3

Block Clean + Power Jerk:
50 x (1+1)4
70 x (1+1)4
100 x (1+1)2
120 x (1+1)2
125 x (1+1)1
130 x (1+M)1
130 x (1+1)1
138 x (1+1)1

138kg Block Clean + Power Jerk

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- I'm feeling rather sluggish today and decided to call it a day after the successful 138kg block clean + power jerk.  My left knee is aching, along with my left wrist, so I decided to error on the side of caution and take it easy today.  Regardless, I still made it to 138kg, which is slightly over 300 pounds.

2016MAY27 (OTC4 D1.W9)

Low Block Snatch High Pull + Snatch:
20 x bar work
40 x (3+3)1
50 x (3+3)1
70 x (3+3)1
90 x (2+2)1
110 x (1+1)1
120 x (1+M)1
112 x (1+M)1
114 x (1+M)1
115 x (1+M)1
110 x (1+1)1
115 x (1+M)1
110 x (1+M)2
110 x (1+1)1

110kg Low Block Snatch High Pull + Snatch

Low Block Snatch High Pull:
120 x 3
125 x 3
130 x 3

130kg x 3 Low Block Snatch High Pull

Snatch Push Press + Overhead Squat:
20 x (3+1)1
50 x (3+1)1
70 x (2+1)1
90 x (2+1)1
100 x (2+1)1

Muscle Snatch + Press in Snatch + Overhead Squat:
20 x (1+3+1)1
40 x (1+3+1)3

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

Standing Band Cuban Curl:
Purple x (20)3

Good Morning:
20 x 6
40 x 6
47.5 x 6
55 x 6

* Notes:

-  Tough workout today, considering the fact that I decided to implement a larger progression of 20kg to get as quickly to my working weights.  It worked well, from 50, 70, 90, and 110kg; however, things turned quickly to shit at 120kg and I know 95% of it was mental.  I'll get that weight next time and a lot more, but today it was a struggle.  Too many missed lifts with the snatches!

2016MAY26 (OTC4 D4.W8)

Press:
20 x bar work
40 x 3
50 x 3
60 x 3
70 x 3
80 x 3

80kg x 3 Press

No Feet Clean + Power Jerk:
20 x bar work
50 x (1+1)4
80 x (1+1)2
110 x (1+1)2
130 x (1+1)1
135 x (1+1)1
140 x (1+1)1
145 x (1+0)1
130 x (1+1)2

140kg No Feet Clean + Power Jerk

Clean Pull:
145 x (3)2
150 x 3

150kg x 3 Clean Pull

Front Squat:
125 x 3
130 x 3
135 x 3

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- It's the end of the 2nd cycle and I'm very pleased with my results.  I would have liked to have made more than 120/146 from this particular cycle, but I know that I must remain patient.  The program definitely works, so I must place my trust in the system.

2016MAY25 (OTC4 D3B.W8)

Back Squat:
20 x (5)2
55 x (5)2
75 x 5
115 x 3
145 x 3
165 x 3
185 x 3
195 x 1/M
205 x M
20 x 5
75 x 3
115 x 3
145 x 3
165 x 3
185 x M

185kg x 3 Back Squat

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

* Notes:

- Crushed.  Physically and emotionally.  I had high expectations for today's squat workout and it was a flamming disaster.  In reviewing the video clips, my torso was nearly horizontal (a prime attribute of a piss poor squat); plus, my legs weren't firing properly.  I had zero drive out of the hole.  Maybe it's because I took a wider stance today, or a narrower grip on the bar, or because I needed a day or rest?  I have to put this behind me and focus on tomorrow's workout.  It's all apart of the process.  Not everyday is a PR day.  Piss.

195kg x 1/M Back Squat

2016MAY24 (OTC4 D3A.W8)

Snatch:
20 x bar work
45 x (2)5
65 x 2
75 x 2
85 x 2
95 x 2
105 x 2
115 x 2

115kg x 2 Snatch

Snatch High Pull:
115 x 3
118 x 3
121 x 3

121kg x 3 Snatch High Pull

Muscle Snatch + Press in Snatch + Overhead Squat:
20 x (1+3+1)1
30 x (1+3+1)1
40 x (1+3+1)1
45 x (1+3+1)1
50 x (1+3+1)1

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

Standing Band Cuban Curl:
Purple x (20)3

Good Morning:
20 x 6
37.5 x 6
45 x 6
52.5 x 6

* Notes:

- An EPIC 115kg snatch double from the floor.  Can I possibly say anything more?  Progress is definitely happening!

2016MAY23 (OTC4 D2.W8)

Press:
20 x (5)3
40 x 3
50 x 3
65 x 3
70 x 3
75 x 3

Clean + Power Jerk:
20 x bar work
50 x (1+1)2
80 x (1+1)2
110 x (1+1)2
130 x (1+1)1
140 x (1+1)1
150 x (M)2
140 x (1+1)1
143 x (1+1)1
146 x (1+1)1

146kg Clean + Power Jerk

Clean Pull:
157 x 3
160 x 3
163 x 3

163kg x 3 Clean Pull

Front Squat:
50 x 3
80 x 3
110 x 3
143 x 3
146 x 3
148.5 x 3

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

Standing Band Lateral Raise:
Purple x (20)3

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

* Notes:

- A little disappointed today with the two missed lifts at 150kg.  I didn't even give an honest attempt and broke down mentally.  Nevertheless, I did managed to regroup and collect myself to walk away with a successful 146kg clean + power jerk.

2016MAY22 (OTC4 D1.W8)

Snatch:
20 x bar work
40 x (2)2
45 x 2
50 x 2
55 x 2
60 x 2
65 x 2
75 x 2
85 x 2
95 x 2
105 x 1
110 x (M)2
110 x 1
115 x M
115 x 1
120 x 1
123 x (M)2

120kg Snatch

Snatch Pull:
127 x 3
130 x 3
133 x 3

133kg x 3 Snatch Pull

Muscle Snatch + Press in Snatch + Overhead Squat:
40 x (1+3+1)1
45 x (1+3+1)1
47 x (1+3+1)1

Back Squat:
90 x 3
110 x 3
120 x 3
130 x 3
140 x 3

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

Standing Band Cuban Curl:
Purple x (20)3

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

* Notes:

- Great workout considering it was late in the evening and not at my usual time.  Regardless, I got to snatch up to 120kg and 123kg was very close.  I'm getting close to breaking the 120kg barrier.

2016MAY21 (OTC4 D4.W7) * DELOAD

Press:

20 x bar work

40 x 3

50 x 3

65 x 3

72.5 x 3

Rack Power Jerk:

55 x 2

80 x 2

95 x 2 * re-rack

110 x 2 * re-rack

115 x 1

120 x 1

Clean Deadlift + Clean + Squat:

50 x (2+2+2)1

70 x (2+2+2)1

80 x (2+2+2)1

95 x (2+2+2)1

110 x (2+2+2)1

117.5 x (2+2+2)1

117.5kg x 2 Clean Deadlift + 2 Clean + 2 Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((170 x 20) + (bw x 20))3

Standing Band Cuban Curl:

Purple x (20)3

* Notes:

- Last official deload day and it was programmed with all this silly cardio/clean complexes.  At least it's over and now I can focus on next weeks all out training sessions.  

2016MAY20 (OTC4 D3.W7) * DELOAD

Low Block Muscle Snatch + Press in Snatch + Overhead Squat:
20 x (1+3+1)2
30 x (1+3+1)1
40 x (1+3+1)1
45 x (1+3+1)1

Snatch Balance + Overhead Squat:
52.5 x (2+2)1
65 x (2+2)1
77.5 x (2+2)1
90 x (M+0)2

Snatch High Pull + Snatch:
65 x (1+2)1
77.5 x (1+2)1
90 x (1+2)2

90kg Snatch High Pull + 2 Snatch

Power Snatch:
65 x 2
70 x 2
75 x 2

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- I absolutely despise snatch balance and overhead squats.  It's probably because I'm fucking terrible at them; but, regardless, I hate them.  Today, I got stapled twice with 90kg.  The weight wasn't heavy, it's because the movement feels completely awkward to me.  The movement pattern closely follows that of the snatch but it's not the same.  Bar placement and bar trajectory are completely different, making for it's awkwardness and fueling my hatred of this particular exercise.  Ugh, I fucking hate snatch balance.

2016MAY19 (OTC4 D2.W7) * DELOAD

Press:
20 x (5)3
40 x 3
50 x 3
65 x 3
70 x 3

Rack Power Jerk:
20 x bar work
40 x (2)2
60 x 2
80 x 2
95 x 2
110 x (1)2
112.5 x (1)2

Low Block Clean Pull + Clean:
20 x bar work
40 x (2+2)2
60 x (2+2)1
80 x (2+2)1
95 x (2+2)1
110 x (2+2)1
115 x (2+2)1

115kg x 2 Low Block Clean Pull + 2 Clean

Low Block Clean + Squat:
115 x (1+3)1
120 x (1+3)1

120kg Low Block Clean + 3 Squat

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

Standing Band Cuban Curl:
Purple x (20)2

* Notes:

- Fast and quick workout, but would had been faster if not for the damn rack power jerks, which I fucking hate.  I have zero leg drive when doing jerks from the rack, but feel like a freaking monster when jerking after a clean.  I can't explain it, it's just the way it is.  Regardless, another "deload" day done.

2016MAY18 (OTC4 D1.W7) * DELOAD

Block Muscle Snatch + Press in Snatch + Overhead Squat:
20 x (1+3+1)2
30 x (1+3+1)1
40 x (1+3+1)1
50 x (1+3+1)1

Low Block Snatch:
55 x (2)2
65 x 2
77.5 x 2
90 x 2
95 x 1
100 x (M)2
100 x 1

100kg Low Block Snatch

Low Block Snatch High Pull:
105 x 3
110 x 3

110kg x 3 Low Block Snatch High Pull

Back Squat:
20 x 5
70 x 5
110 x 5
140 x 4
160 x 3
140 x 3

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

Standing Band Cuban Curl:
Purple x (20)1

Good Morning:
20 x 6

* Notes:

- Fairly easy "deload" day; however, my technique with the snatches were complete shit.  I have to remind myself to keep the bar close because I'm developing a habit of punching the bar forward with my hips.

2016MAY17 (OTC4 D4B.W6)

No Feet Clean + Squat Jerk:
20 x bar work
50 x (1+1)4
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2
90 x (1+1)1
100 x (1+1)1
110 x (1+1)1
117.5 x (1+1)1
125 x (1+M)3
125 x (M+0)1
125 x (1+1)1

125kg No Feet Clean + Squat Jerk

Front Squat:
125 x 3
127.5 x 3
130 x 3

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- The programming called for "no feet clean + power jerks"; however, I opted for the squat jerk to help self-regulate myself from going too far beyond the prescribed 124kg.  It worked perfectly and garnered me a new PR of 125kg.  I start a deload week with the next workout.  I'm looking forward to a downshift in training, as I'm thoroughly beat up from the first two weeks of this cycle.

2016MAY16 (OTC4 D4A.W6)

Thruster:
55 x 3
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 1
120 x 1

120kg Thruster

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- A new thruster PR by 10kg... can't complain!

2016MAY16 (OTC4 D3B.W6)

Back Squat:
20 x (5)3
40 x (5)2
60 x 5
80 x 5
100 x 5
120 x 4
140 x 3
160 x 3
180 x 3
200 x 1
160 x 3
170 x 3

180kg x 3 Back Squat

* Notes:

- I really wanted to get a triple at 200kg but it just wasn't in the cards today.  It will have to wait until the end of the next 4 week training cycle.

200kg Back Squat

2016MAY15 (OTC4 D3A.W6)

Snatch Balance:
20 x bar work
40 x 3
52.5 x 3
65 x 3
70 x 3
75 x 3

Snatch Pull + Snatch:
65 x (2+1)1
78 x (2+1)1
90 x (2+1)1
101 x (2+1)1
104 x (2+1)1
107 x (2+1)1
110 x (2+M/M)1
110 x (2+M)1
110 x (2+M/M)1

107kg x 2 Snatch Pull + Snatch

Reverse Hyper (Roller) + Good Morning:
((170 x 16) + (35 x 6))1
((170 x 16) + (45 x 6))1
((170 x 16) + (55 x 6))1

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- What a complete shit-storm the snatches turned into!  I swear the snatch pull + snatch complex felt so damn easy with 110kg; but, for the life of me, I could not secure the reception!  I was so pissed at myself.  FUCK!

2016MAY014 (REST)

Rest:

- A day off to celebrate Genevieve's birthday with family.

Vintage Eleiko Bumpers

2016MAY13 (OTC4 D2.W6)

Press:
20 x (5)2
40 x (5)2
50 x 3
60 x 3
70 x 3
80 x 1
81 x 1
82 x 1

Rack Power Jerk:
20 x bar work
40 x 2
60 x 2
80 x 2 * re-rack
100 x 2 * re-rack
110 x 2 * re-rack
120 x 2 * re-rack
125 x 2 * re-rack
130 x 1/M * re-rack
130 x 1 * re-rack
137 x 1 * re-rack

Block Clean Pull + Clean + Squat:
60 x (2+2+2)2
80 x (2+2+2)1
95 x (2+2+2)1
110 x (2+2+2)1
120 x (2+2+2)1
127 x (2+2+2)1
134 x (2+1/M+0)1
130 x (2+M+0)1
130 x (2+1/M+0)1

127kg x 2 Block Clean Pull + 2 Clean + 2 Squat

Reverse Hyper (Roller) + RDL:
((170 x 14) + (70 x 6))1
((170 x 14) + (100 x 6))1
((170 x 14) + (130 x 6))1

* Notes:

- A terribly long workout and I'm overwhelming thrilled that the suck-fest is over.  I'm starting to get the "pre-deload blues".  I'm looking forward to the upcoming "deload" week as my lifts are starting to suffer; clearly, an indication that I'm due for a little downshift in training volume and intensity.

2016MAY12 (OTC4 D1.W6)

Block Muscle Snatch + Press in Snatch + Overhead Squat:
20 x (1+3+1)2
30 x (1+3+1)1
40 x (1+3+1)1
52.5 x (1+3+1)1
55 x (1+3+1)1

Block Snatch:
40 x 2
50 x 2
60 x 2
70 x 2
80 x 2
90 x 1/M/1
100 x M/1
102.5 x 1
105 x M/1
107.5 x 1
110 x 1
112.5 x (M)3
102.5 x 1
107.5 x 1
112.5 x (M)2
102.5 x 1

110kg Block Snatch

Block Power Snatch + Overhead Squat:
75 x (3+3)1
82.5 x (3+3)1
90 x (3+M)1

82.5kg x 3 Power Snatch + 3 Overhead Squat

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

* Notes:

- An absolutely long workout because I did the front squats from yesterday's workout; not to mention, I'm just tired and sore from last night's chiropractic adjustment.  I wasn't firing on all cylinders and my mobility was complete shit; thus, resulting in many missed lifts out front.  I'll get those missed lifts at 112.5kg next time.

2016MAY12 (OTC4 D4B.W5)

Front Squat:
20 x (5)2
40 x 5
60 x 5
80 x 5
100 x 4
120 x (3)3

120kg x 3 Front Squat

* Notes:

- Completion of week 4 was finalized with the front squats, and they were used as a warm up for the first day of week 5.  Overall, the front squats were a breeze.

2016MAY11 (OTC4 D4A.W5)

Press:
20 x (6)3
45 x 3
55 x 3
65 x 3
70 x 3
75 x 3

No Feet Clean + Power Jerk:
20 x bar work
50 x (1+1)2
57 x (1+1)2
78 x (1+1)2
94 x (1+1)1
100 x (1+1)1
106 x (1+1)1
112 x (1+1)1
118 x (1+1)1
124 x (1+1)1
130 x (1+1)1
136 x (1+1)1

136kg No Feet Clean + Power Jerk

Low Block Clean:
100 x 1
110 x 1
120 x 1
125 x 1
130 x 1
135 x 1
140 x 1
145 x M

140kg Low Block Clean

Reverse Hyper (Roller) + Good Morning:
((165 x 18) + (30 x 6))1
((165 x 18) + (40 x 6))1
((165 x 18) + (50 x 6))1

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Another one in the books and considering the huge push beyond the prescribed weights for the day, today was pretty fucking awesome!  I'll complete the front squats tomorrw with some accessory work to finish out the week's worth of training.  I'll start the 6th week starting on Friday.

2016MAY10 (OTC4 D3.W5)

Block Muscle Snatch + Press in Snatch + Overhead Squat:
20 x (1+3+1)3
30 x (1+3+1)1
40 x (1+3+1)1
50 x (1+3+1)1
60 x (1+3+1)1

60kg Block Muscle Snatch + 3 Press in Snatch + Overhead Squat

Power Snatch + Overhead Squat:
60 x (2+2)1
75 x (2+2)1
82 x (2+2)1
87 x (2+2)1
92 x (2+2)1

92kg x 2 Power Snatch + 2 Overhead Squat

Snatch High Pull + Snatch:
75 x (1+2)1
88 x (1+2)1
95 x (1+2)1
100 x (1+2)1
105 x (1+2)1

105kg Snatch High Pull + 2 Snatch

Back Squat:
20 x bar work
90 x 3
110 x 3
130 x 3
150 x 3

Reverse Hyper (Roller) + RDL:
((165 x 16) + (60 x 6))1
((165 x 16) + (90 x 6))1
((165 x 16) + (120 x 6))1

Standing Band Low Scapula Hold:
Green x 6 @ 10c
Green x 5 @ 10c
Green x 4 @ 10c

* Notes:

- Lots of weightlifting cardio/complexes today and I'm grateful to be finished with them, because they absolutely sap all my energy.  I did make it to 105kg, which isn't overly impressive but it's 12kg above prescribed weight.  Not a bad day!

2016MAY09 (OTC4 D2B.W5)

Front Squat:
20 x bar work
40 x (5)2
60 x 5
80 x 5
100 x 4
120 x 4
140 x 3
150 x 3
160 x 3

160kg x 3 Front Squat

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

Plate Cuban Curl:
1.25 x 20
5 x 20
10 x 20

* Notes:

-  I was feeling a little over ambitious today after a day of rest, and thought I could get away with front squatting 180kg for a triple; however, I got stapled on my first attempt at 160kg mainly due to a serious lack of focus and air.  Therefore, I decided to crawfish back to 150kg and make more modest increases.  Thus, landing me at 160kg for a triple for the day.  I'll save the 180kg triple for another day.

2016MAY08 (REST)

Rest:

- Taking a day off to celebrate Mother's Day.

Eleiko 2.5kg Competition Collars

2016MAY07 (OTC4 D2A.W5)

Press:
20 x (5)2
47.5 x 3 * close grip
57.5 x 3
62.5 x 3
67.5 x 3
72.5 x 3

Rack Power Jerk + Neck Power Jerk:
20 x (1+1)3
57.5 x (1+1)2
77.5 x (1+1)1
92.5 x (1+1)1
107.5 x (1+1)1
112.5 x (1+1)1
117.5 x (1+M)1
112.5 x (1+1)1

Block Clean Pull + Clean + Squat:
20 x (2+2+2)2
50 x (2+2+2)1
57 x (2+2+2)1
78 x (2+2+2)1
95 x (2+2+2)1
110 x (2+2+2)1
117 x (2+2+2)1
119 x (2+2+2)1
124 x (2+2+2)1

124kg x 2 Block Clean Pull + 2 Clean  + 2 Squat

Reverse Hyper (Roller) + Good Morning:
((160 x 20) + (25 x 6))1
((160 x 20) + (35 x 6))1
((160 x 20) + (45 x 6))1

* Notes:

- This workout seems to last forever.  All the workouts that are preceeded with press and jerk work, suck balls!  I seem to have zero legs when starting with dynamic overhead movements like the jerk before going into the cleans.  I can't explain it, maybe they just aren't warmed up enough but either way, I totally suck ass with overhead movements.

2016MAY06 (OTC4 D1B.W5)

Back Squat:
20 x (5)3
50 x (5)2
70 x 5
90 x 5
110 x 4
130 x 4
150 x 3
170 x 3
190 x 3

190kg x 3 Back Squat

Reverse Hyper (Roller) + RDL:
((160 x 18) + (50 x 6))1
((160 x 18) + (80 x 6))1
((160 x 18) + (110 x 6))1

Standing Band Low Scapula Hold:
Green x 6 @ 10c
Green x 5 @ 10c
Green x 4 @ 10c

* Notes:

- 190kg triple back squat...enough said.  BOOM!

2016MAY05 (OTC4 D1A.W5)

Block Muscle Snatch + Press in Snatch + Overhead Squat:

20 x (1+3+1)1

30 x (1+3+1)1

40 x (1+3+1)1

50 x (1+3+1)1

57.5 x (1+3+1)1

Snatch Balance:

20 x 3

62.5 x 2

75 x 2

87.5 x 2

90 x 2

92.5 x 2

Snatch:

20 x bar work

55 x (2)2

65 x 2

75 x 1

80 x 1

85 x 1

90 x 1

95 x 1

100 x M

100 x M

100 x 1

102.5 x M

95 x 1

95 x 1

95 x 1

95 x 1

100kg Snatch

Reverse Hyper (Roller) + Hanging Leg Raise:

((160 x 16) + (bw x 16))3

Standing Band Cuban Curl:

Purple x (20)3

* Notes:

- Today wasn't the most desirable snatch workout, because I completely fell on my ass and had 100kg come crashing down onto my right leg.  I've got a bruised and bloodied leg, and a broken ego.  However, I didn't give up!  I got off my ass and immediately returned to the bar for the next lift.  Note to self, clear a larger area when lifting, especially to the rear.

2016MAY05 (OTC4 D4B.W4)

Front Squat:
20 x bar work
40 x (5)2
60 x 5
80 x 5
100 x 5
120 x 5
130 x 5
141 x 5

141kg x 5 Front Squat

* Notes:

- Final exercise to complete the first 4 week cycle.  Front squats weren't too terrible.  I decided to duplicate the previous front squat workout; however, I did add an additional 1kg to the final set to end on a slightly higher note.

2016MAY04 (OTC4 D4A.W4)

Press:
20 x (5)2
40 x 3
50 x 3
60 x 3
62.5 x 3
65 x 3

Block Clean:
20 x bar work
55 x 3
65 x 3
72.5 x 3
92.5 x 3
107.5 x 3
110 x 3
112.5 x 3

Low Block Clean:
77.5 x 3
92.5 x 3
107.5 x 3
115 x 3
122.5 x 1
127.5 x 1
132.5 x 1
137.5 x 1
142.5 x 1
150 x M
150 x 1

150kg Low Block Clean

Low Block Clean Pull:
140 x 5
145 x 5
150 x 5

Reverse Hyper (Roller) + Good Morning:
((160 x 14) + (20 x 6))1
((160 x 14) + (30 x 6))1
((160 x 14) + (40 x 6))1

Standing Band Low Scapula Hold:
Green x 6 @ 10c

* Notes:

- 150kg... need I say more?

2016MAY03 (OTC4 D3B.W4)

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

160kg x 5 Back Squat

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Oh...my... GOD!!! My low back is still giving me hell!!!  To the point that I nearly didn't workout today.  I had so much pain hit me while trying to get ready to lift.  It's absolutely frustrating and painful, but I'll be damned if I quit.  I gathered myself, warmed up thoroughly and started with just the bar and after 20 minutes, I was ready to add plates onto the bar.  As a result, I ended the day at 160kg for 3 sets of 5 repetitions.  Conservative, but considering the circumstances, it's a win.

2016MAY02 (OTC4 D3A.W4)

Block Muscle Snatch + Press in Snatch + Overhead Squat:
20 x bar work
30 x (1+3+1)1
35 x (1+3+1)1
40 x (1+3+1)1
45 x (1+3+1)1
51 x (1+3+1)1

Low Block Snatch:
20 x bar work
40 x 3
62 x 1
64 x 1
66 x 1
74 x 1
76 x 1
78 x 1
86 x 1
88 x 1
90 x 1
92 x 1
94 x 1
96 x 1
98 x 1
100 x M
102 x M
104 x 1

104kg Low Block Snatch

Low Block Snatch Pull:
110 x 5
115 x 5
120 x 5

120kg x 5 Low Block Snatch Pull

* Notes:

- Still battling with a very tender low back, but stretching this morning along with a good restful night of sleep has helped tremendously.  I cut the workout in half, due to my nagging injury and will do the back squats at a later date.  Additionally, I'll knock out the shoulder accessory work then as well.

2016MAY01 (REST)

Rest:

- I'm completely locked up.  I slept in the softest bed known to mankind at the Embassy Suites and now my lower back is complete shit.  I can barely stand up straight and bending over -- forget about it.  I fucking hate being so damn handicapped from such a stupid reason.  I'm pissed but in so much pain that I can't truly express myself.  Thinking fucking hurts!

Missing the Eleikos