2018MAY09 (REST)

Rest:

- Spending my day checking out the exhibit hall and ensuring our booth is presentable and ready for the 2018 CSCCa.

2018MAY08 (REST)

Rest:

- Travel day as I head out to the CSCCa in Dallas/Ft. Worth for a few days.

2018MAY07 (OTC4 D2B.W3.C1) * DELOAD

Press in Dip:
20 x (3)3
40 x 3
50 x 3 (3:3:64)
61 x 3 (3:6:67)
62 x 3 (3:9:70)

12" Block Clean Pull + Clean:
57 x (3+3)1
77 x (3+3)1 (6:15:76)
92 x (3+3)1 (6:21:82)
99 x (3+3)1 (6:27:88)
100 x (3+3)1 (6:33:94)

100kg 12" Block Clean Pull + Clean (3+3)

18" Block Power Clean + Push Jerk:
77 x (1+1)3 (6:39:100)
92 x (1+1)3 (6:45:106)
99 x (1+1)3 (6:51:112)
100 x (1+1)3 (6:57:118)

Standing Plate Cuban Curl:
2.5 x (20)3

* Notes:

- Last workout before heading out to Dallas tomorrow morning.  I may not have an opportunity to lift again until Sunday.  Hopefully, I can find some time to lift while I'm away.

2018MAY06 (OTC4 D1B.W3.C1) * DELOAD

Press in Snatch:
20 x (3)3
32 x 3
38 x 3 (3:3:18)
39 x 3 (3:6:21)
40 x 3 (3:9:24)

12" Block Snatch:
51 x 3 (3:12:27)
64 x 3 (3:15:30)
77 x 3 (3:18:33)
83 x 3 (3:21:36)
90 x 3 (3:24:39)
95 x 2 (2:26:41)
97 x 1 (1:27:42)

97kg 12" Block Snatch

12" Block Snatch Pull:
97 x 5 (5:32:47)
100 x 5 (5:37:52)

Box Jump + Standing Plate Cuban Curl:
((24" x 3) + (2.5 x 20))1
((36" x 3) + (2.5 x 20))1
((42" x (3)3) + (2.5 x 20))1

Front Squat:
20 x 3
60 x 3
80 x 3
100 x 3 (3:40:55)
110 x 3 (3:43:58)
120 x 3 (3:46:61)

Quad Temper + Standing Band Tricep Pushdown:
((Pin x 2 min) + (Green x 20))2

2018MAY05 (OTC4 D1A.W3.C1) * DELOAD

Back Squat:
20 x (3)5
51 x (3)2
81 x (3)2
111 x 5 (5:5:5)
121 x 5 (5:10:10)
131 x 5 (5:15:15)

131kg x 5 Back Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((140 x 20) + (2.5 x 20))2

* Notes:

- I was feeling a little sticky in the quads this morning, so I had to knock out a few extra sets leading up to my first work set at 111kg.  Afterwards, the squats felt absolutely perfect -- slow, controlled, and strong.

2018MAY04 (OTC4 D4B.W2.C1)

Press in Dip:
20 x (3)2
33 x 3
43 x 3
53 x 3 (3:3:327)
63 x 3 (3:6:330)
65 x 3 (3:9:333)
67 x 3 (3:12:336)

18" Block Clean Pull + Clean:
55 x (3+3)2
75 x (3+3)1 (6:18:342)
90 x (3+3)1 (6:24:348)
105 x (3+3)1 (6:30:354)
113 x (3+3)1 (6:36:360)
114.5 x (3+3)1 (6:42:366)
116 x (3+3)1 (6:48:372)
117.5 x (3+3)1 (6:54:378)

117.5kg x 3 18" Block Clean Pull + 3 Clean

Block Jerk:
75 x 3 (3:57:381)
90 x 3 (3:60:384)
105 x 3 (3:63:387)
113 x 3 (3:66:390)
114.5 x 3 (3:69:393)
116 x 3 (3:72:396)
117.5 x 3 (3:75:399)

Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((2.5 x 20) + (Green x 20))3

2018MAY03 (REST)

Rest:

- Taking a day off to run some overdue errands and give my low back a little rest.  I'll get back to it again tomorrow.  I'm trying my best to stay somewhat calculated about my training and listening to my body.  At the moment, my body says, "you better take a day off or you'll find yourself fighting to get out of bed tomorrow".  So I'll abide and opt for the day off.

2018MAY02 (OTC4 D4A.W2.C1)

Front Squat:
20 x (3)3
54 x (3)2
74 x (3)2
94 x 3
114 x 5 (5:5:309)
118 x 5 (5:10:314)
122 x 5 (5:15:319)
126 x 5 (5:20:324)

126kg x 5 Front Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((150 x 20) + (2.5 x 20))3

2018MAY01 (OTC4 D3B.W2.C1)

Press in Snatch:
20 x (3)3
31 x 3
40 x 3 (3:3:265)
41 x 3 (3:6:268)
42 x 3 (3:9:271)

Snatch Balance:
30 x 3
40 x 3
51 x 3 (3:12:274)
64 x 3 (3:15:277)
66 x 3 (3:18:280)
68 x 3 (3:21:283)

3 Stage Snatch:
51 x 1
64 x 1 (3:24:286)
76 x 1 (3:27:289)
89 x 1 (3:30:292)
94 x 1 (3:33:295)
95 x 1 (3:36:298)
96 x 1 (3:39:301)
97 x 1 (3:42:304)

97kg 3 Stage Snatch

Standing Plate Cuban Curl + Box Jump + Standing Band Tricep Extension:
((2.5 x 20) + (30" x 3) + (Green x 20))1
((2.5 x 20) + (36" x 3) + (Green x 20))1
((2.5 x 20) + (42" x 3) + (Green x 20))1

2018APR30 (OTC4 D3A.W2.C1)

Back Squat:
20 x (3)3
53 x (3)2
78 x 3
93 x 3
108 x 3
128 x 5 (5:5:242)
139 x 5 (5:10:247)
144 x 5 (5:15:252)
147 x 5 (5:20:257)
149 x 5 (5:25:262)

149kg x 5 Back Squat

Reverse Hyper (Roller) + Pull Up:
((150 x 20) + (bw x 7))1
((155 x 20) + (bw x 7))1
((160 x 20) + (bw x 7))1

Quad Temper + Standing Plate Cuban Curl:
((Pin x 2 min) + (2.5 x 20))3

2018APR29 (OTC4 D2B.W2.C1)

Press in Dip:
20 x (3)2
32 x (3)2
42 x 3
52 x 3 (3:3:123)
62 x 3 (3:6:126)
64 x 3 (3:9:129)
65 x 3 (3:12:132)

18" Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)2
35 x (3+3+3)2
55 x (3+3+3)1
75 x (3+3+3)1 (9:21:141)
90 x (3+3+3)1 (9:30:150)
105 x (3+3+3)1 (9:39:159)
113 x (3+3+3)1 (9:48:168)
114 x (3+3+3)1 (9:57:177)
115 x (3+3+3)1 (9:66:186)
116 x (3+3+3)1 (9:75:195)

116kg 18" x 3 Clean Pull + 3 Clean + 3 Front Squat

Power Clean + Power Jerk:
75 x (1+1)3 (6:81:201)
90 x (1+1)3 (6:87:207)
105 x (1+1)3 (6:73:213)
113 x (1+1)3 (6:79:219)
114 x (1+1)3 (6:85:225)
115 x (1+1)3 (6:91:231)
116 x (1+1)3 (6:97:237)

2018APR28 (OTC4 D2A.W2.C1)

Front Squat:
20 x (3)2
53 x (3)2
73 x 3
93 x 3
113 x 5 (5:5:105)
116 x 5 (5:10:110)
119 x 5 (5:15:115)
122 x 5 (5:20:120)

122kg x 5 Front Squat

Reverse Hyper (Roller) + Bent Over Alt Kettlebell Row:
((140 x 20) + (24 x 10 L/R))1
((140 x 20) + (28 x 10 L/R))1
((140 x 20) + (32 x 10 L/R))1

Standing Plate Cuban Curl:
2.5 x (20)2

2018APR27 (OTC4 D1B.W2.C1)

Press in Snatch:
20 x (3)2
27.5 x 3
40 x 3 (3:3:28)
41 x 3 (3:6:31)
42.5 x 3 (3:9:34)

Snatch Pull + Snatch:
53 x (3+3)1
64 x (3+3)1 (6:15:40)
76 x (1+1)3 (6:21:46)
89 x (1+1)3 (6:27:52)
95 x (1+1)3 (6:33:58)
97 x (1+1)3 (6:39:64)
99 x (1+1)3 (6:45:70)
101 x (1+1)3 (6:51:76)

101kg Snatch Pull + Snatch

Power Snatch + Overhead Squat:
76 x (1+1)3 (6:57:82)
79 x (1+1)3 (6:63:88)
82 x (1+1)3 (6:69:94)
85 x (1+1)3 (6:75:100)

Standing Plate Cuban Curl + Tricep Pushdown:
((2.5 x 20) + (20 x 20))3

Box Jump:
24" x 5
30" x 4
36" x 3
42" x (2)3

2016APR26 (REST)

Rest:

- It's my wife's birthday, so naturally I'll be taking a day off to celebrate!

2018APR25 (OTC4 D1A.W2.C1)

Back Squat:
20 x (3)3
47 x (3)2
67 x 3
87 x 3
107 x 3
128 x 5 (5:5:5)
138 x 5 (5:10:10)
143 x 5 (5:15:15)
146 x 5 (5:20:20)
148 x 5 (5:25:25)

148kg x 5 Back Squat

Reverse Hyper (Roller) + Quad Temper:
((150 x 20) + (Pin x 2 min))3

Kettlebell Alternating Bent Row + Standing Band Victory Raise:
((24 x 6) + (Green x 10))3

2018APR24 (OTC4 D4B.W1.C1)

Press in Dip:
20 x (3)5
51 x 3 (3:3:259)
61 x 3 (3:6:262)
63 x 3 (3:9:265)
64 x 3 (3:12:268)

Clean Pull + Clean + Front Squat:
20 x (3+3+3)1
55 x (3+3+3)2
75 x (3+3+3)1 (9:21:277)
90 x (3+3+3)1 (9:30:286)
105 x (3+3+3)1 (9:39:295)
108 x (3+3+3)1 (9:48:304)
110 x (3+3+3)1 (9:57:313)

110kg x 3 Clean Pull + 3 Clean + 3 Front Squat

Power Clean + Power Jerk:
55 x (1+1)3
75 x (1+1)3 (6:63:319)
90 x (1+1)3 (6:69:325)
105 x (1+1)3 (6:75:331)
108 x (1+1)3 (6:81:337)
110 x (1+1)3 (6:87:343)

Standing Plate Cuban Curl + Quad Temper:
((2 x 20) + (Pin x 1 min))1
((1.5 x 20) + (Pin x 1 min))1
((1 x 20) + (Pin x 1 min))1
((.5 x 20) + (Pin x 1 min))1

* Notes:

- The clean complex was death!

2018APR23 (OTC4 D4A.W1.C1)

Front Squat:
20 x (3)2
60 x (3)2
75 x 5
90 x 5
105 x 5 (5:5:246)
110 x 5 (5:10:251)
115 x 5 (5:15:256)

115kg x 5 Front Squat

Reverse Hyper (Roller) + Pull Up:
((140 x 20) + (bw x 10))1
((145 x 20) + (bw x 6))1
((150 x 20) + (bw x 4))1

Quad Temper + Standing Plate Cuban Curl:
((Pin x 2 min) + (2.5 x 20))1

2018APR22 (OTC4 D3B.W1.C1)

Press in Snatch:
20 x (3)2
31 x 3
39 x 3 (3:3:193)
40 x 3 (3:6:196)
41 x 3 (3:9:199)

Snatch Balance:
20 x 3
51 x 3
64 x 3 (3:12:202)
76 x 3 (3:15:205)
89 x 3 (3:18:208)
91 x 3 (3:21:211)

Snatch (No Feet):
20 x 3
53 x 3
64 x 3 (3:24:214)
76 x 3 (3:27:217)
89 x 3 (3:30:220)
91 x 3 (3:33:223)
93 x 3 (3:36:226)

93kg x 3 Snatch (No Feet)

18" Block Snatch Pull (No Strap):
103 x 5 (5:41:231)
106 x 5 (5:46:236)
109 x 5 (5:51:241)

Box Jump + Standing Plate L Fly + Standing Plate Cuban Curl:
((24" x 3) + (2 x 10) + (2 x 10))1
((30" x 3) + (1.5 x 15) + (1.5 x 15))1
((36" x 3) + (1 x 20) + (1 x 20))1
((42" x 3) + (.5 x 25) + (.5 x 25))1

2018APR21 (OTC4 D3A.W1.C1)

Back Squat:
20 x (3)2
60 x 5
80 x 5
112 x 5 (5:5:175)
130 x 5 (5:10:180)
132 x 5 (5:15:185)
134 x 5 (5:20:190)

134kg x 5 Back Squat

Reverse Hyper (Roller) + Pull Up:
((140 x 20) + (bw x 5))1
((145 x 20) + (bw + 5 x 5))1
((150 x 20) + (bw + 10 x 5))1

Standing Plate L Fly + Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((.5 x 20) + (.5 x 20) + (Green x 25))1
((1 x 20) + (1 x 20) + (Green x 25))1
((1.5 x 20) + (1.5 x 20) + (Green x 25))1

2018APR20 (OTC4 D2.W1.C1)

Press in Dip:
20 x (3)3
30 x (3)2
40 x 3
50 x 3 (3:3:86)
60 x 3 (3:6:89)
61 x 3 (3:9:92)
62 x 3 (3:12:95)

18" Block Power Clean + Power Jerk:
55 x (1+1)3
75 x (1+1)3 (6:18:101)
90 x (1+1)3 (6:24:107)
105 x (1+1)3 (6:30:113)
108 x (1+1)3 (6:36:119)
110 x (1+1)3 (6:42:125)

18" Block Clean Pull + Clean + Front Squat:
55 x (3+3+3)1
75 x (3+3+3)1 (9:51:134)
90 x (3+3+3)1 (9:60:143)
105 x (3+3+3)1 (9:69:152)
108 x (3+3+3)1 (9:78:161)
110 x (3+3+3)1 (9:87:170)

110kg 18" 3 Block Clean Pull + 3 Clean + 3 Front Squat

* Notes:

- I forgot how absolutely brutal, physicially and mentally, these complexes are.  I wanted to die.

2018APR19 (OTC4 D1B.W1.C1)

Press in Snatch:
20 x (3)2
30 x 3
38 x 3 (3:3:23)
39 x 3 (3:6:26)
40 x 3 (3:9:29)

18" Block Power Snatch + Overhead Squat:
52 x (3+3)1 (6:15:35)
65 x (3+3)1 (6:21:41)
75 x (3+3)1 (6:27:47)
77 x (3+3)1 (6:33:53)

18" Block Snatch Pull + Snatch:
65 x (1+1)3 (6:39:59)
75 x (1+1)3 (6:45:65)
88 x (1+1)3 (6:51:71)
90 x (1+1)3 (6:57:77)
92 x (1+1)3 (6:63:83)

92kg 18" Block Snatch Pull + Snatch

Box Jump + Standing Plate L Fly + Standing Plate Cuban Curl:
((18" x 3) + (1.25 x 20) + (1.25 x 20))1
((24" x 3) + (1.5 x 20) + (1.5 x 20))1
((30" x 3) + (1.75 x 20) + (1.75 x 20))1
((36" x 3) + (2 x 20) + (2 x 20))1

Standing Band Tricep Pushdown:
Green x (20)3

2018APR18 (OTC4 D1A.W1.C1)

Back Squat:
20 x (3)2
58 x 5
78 x 5
110 x 5 (5:5:5)
128 x 5 (5:10:10)
130 x 5 (5:15:15)
132 x 5 (5:20:20)

132kg x 5 Back Squat

Reverse Hyper (Roller) + Pull Up:
((140 x 20) + (bw x 7))3

* Notes:

- I'm not planning on competing until the fall, so what's the point of beating the hell out of myself with a Bulgarian-ish program?  Time to switch back to a more reasonable, Russian program while trying to drop some weight from the recent vacation to Mexico.  "Slow and steady" must be my mantra for the next 4 months.

2018APR17 (BUL D4.W1.C1)

18" Block Clean Pull + Clean + Power Jerk:
20 x bar work
54 x (1+1+1)10
74 x (1+1+1)5
94 x (1+1+1)3 (9:9:67)
114 x (1+1+1)2 (6:15:73)
124 x (1+1+1)1 (3:18:76)
129 x (1+M+0)1 (1:19:77)
129 x (1+1+M)1 (2:21:79)

124kg 18" Block Clean Pull + Clean + Power Jerk

* Notes:

- Piss poor performance today.

2018APR16 (BUL D3.W1.C1)

Front Squat:
20 x (3)2
42 x (3)2
63 x (3)2
83 x 3
103 x 3 (3:3:46)
123 x 3 (3:6:49)
143 x 3 (3:9:52)
123 x (2)3 (6:15:58)

143kg x 3 Front Squat

Reverse Hyper (Roller) + Behind Neck Snatch Press:
((140 x 20 + (20 x 6))3

Quad Temper + Standing Plate L Fly + Standing Plate Cuban Curl:
((Pin x 2 min) + (1.5 x 10) + (1.5 x 20))3

2018APR15 (BUL D2.W1.C1)

18" Block Snatch:
20 x bar work
50 x (1)10
70 x (1)5
90 x (1)3 (3:3:18)
100 x (M)2
80 x 1 (1:4:19)
85 x 1 (1:5:20)
90 x 1 (1:6:21)
95 x M
95 x 1 (1:7:22)
97.5 x 1 (1:8:23)
100 x 1 (1:9:24)
102.5 x C/M
82.5 x 1 (1:10:25)
85 x 1 (1:11:26)
87.5 x 1 (1:12:28)
90 x 1 (1:13:29)
92.5 x 1 (1:14:30)
95 x 1 (1:15:31)
97.5 x 1 (1:16:32)
100 x 1 (1:17:33)
101 x 1 (1:18:34)
102 x (M)2

101kg 18" Block Snatch

Snatch Pull:
111 x (3)3 (9:27:43)

2018APR14 (BUL D1.W1.C1)

Back Squat:
20 x (3)3
50 x 3
70 x 3
103 x 3
123 x 3 (3:3:3)
153 x 3 (3:6:6)
173 x 3 (3:9:9)
153 x (2)3 (6:15:15)

173kg x 3 Back Squat

Reverse Hyper (Roller) + Pull Up:
((150 x 20) + (bw x 7))1
((160 x 20) + (bw x 7))1
((170 x 20) + (bw x 6))1

Quad Temper + Standing Plate Cuban Curl:
((Pin x 2 min) + (1.5 x 20))3

2018APR13 (CON D4.W4.C7) * DELOAD/RELOAD

Snatch:
20 x bar work
51 x (1)5
71 x (1)3 (3:3:102)
91 x (1)2 (2:5:104)
101 x 1 (1:6:105)
111 x (M)5

110kg Snatch

Clean + Power Jerk:
20 x bar work
61 x (1+1)2
81 x (1+1)1 (2:8:107)
101 x (1+1)1 (2:10:109)
121 x (1+1)1 (2:12:111)
131 x (1+1)1 (2:14:113)

131kg Clean + Power Jerk

Snatch:
50 x (1)2
70 x 1 (1:15:114)
90 x 1 (1:16:115)
110 x M
110 x 1 (1:17:116)

* Notes:

- Snatches were a complete shit-storm and I stalled at 111kg, but after knocking out a 131kg clean + power jerk, I decided to redo the snatches; ultimately, ending the day with 110kg.

2018APR12 (REST)

Rest:

- Too many errands to run along with being in dire need of a break, so today is a rest day.

2018APR11 (CON D3.W4.C7) * DELOAD/RELOAD

Back Squat:
20 x (3)2
52 x (3)2
72 x (3)2
102 x 3
122 x 3 (3:3:75)
142 x 3 (3:6:78)
152 x 3 (3:9:81)
162 x 3 (3:12:84)
172 x 3 (3:15:87)

172kg x 3 Back Squat

Press + Pull Up:
((20 x 3) + (bw x 3))2
((50 x 3) + (bw + 5 x 3)1 (3:18:90)
((55 x 3) + (bw + 10 x 3)1 (3:21:93)
((60 x 3) + (bw + 15 x 3)1 (3:24:96)
((65 x 3) + (bw + 20 x 3)1 (3:27:99)

Reverse Hyper (Roller) + Quad Temper:
((150 x 20) + (Pin x 2 min))1
((160 x 20) + (Pin x 2 min))1

2018APR10 (CON D2B.W4.C7) * DELOAD/RELOAD

24" Block Power Clean + Push Jerk:
20 x bar work
40 x (1+1)5
60 x (1+1)3
80 x (1+1)2
100 x (1+1)1 (2:2:47)
110 x (1+1)1 (2:4:49)
120 x (1+1)1 (2:6:51)
127.5 x (1+1)1 (2:8:53)
135 x (1+1)1 (2:10:55)
143 x C
143 x (1+M)1 (2:11:56)
143 x (M)2
123 x (1+1)1 (2:13:58)
130 x (1+1)1 (2:15:60)
137 x (M)2
115 x (2+2)3 (12:27:72)

135kg 24" Block Power Clean + Push Jerk

Banded Standing Lateral Tear Aways + Banded Standing Tricep Pushdown:
((Green x 10) + (Green x 20))3

2018APR09 (CON D2A.W4.C7) * DELOAD/RELOAD

Front Squat:
20 x (3)3
53 x (3)2
73 x (3)2
93 x 3 (3:3:39)
113 x 3 (3:6:42)
133 x 3 (3:9:45)

133kg x 3 Front Squat

Reverse Hyper (Roller) + Banded Standing Reverse Pec Deck + Quad Temper:
((140 x 20) + (Green x 20) + (Pin x 2 min))2

2018APR08 (CON D1B.W4.C7) * DELOAD/RELOAD

24" Block Snatch:
20 x bar work
40 x (3)2
50 x 3
60 x 2
70 x 2 (2:2:17)
80 x 1 (1:3:18)
90 x M
90 x 1 (1:4:19)
100 x 1 (1:5:20)
105 x (M)2
85 x 1 (1:6:21)
92.5 x M
92.5 x 1 (1:7:22)
100 x M
100 x 1 (1:8:23)
104 x M
104 x 1 (1:9:24)
107 x (M)2
87 x 1 (1:10:25)
92 x 1 (1:11:26)
97 x 1 (1:12:27)
102 x M
102 x 1 (1:13:28)
105 x M
105 x 1 (1:14:29)
107 x M
107 x 1 (1:15:30)
109 x (M)2
89 x (2)3 (6:21:36)

107kg 24" Block Snatch

* Notes:

- The damage from vacationing is evident today.

2018APR07 (CON D1A.W4.C7) * DELOAD/RELOAD

Back Squat:
20 x (3)2
52 x (3)2
72 x 3
99 x 3
119 x 3 (3:3:3)
139 x 3 (3:6:6)
149 x 3 (3:9:9)
159 x 3 (3:12:12)
169 x 3 (3:15:15)

169kg x 3 Back Squat

Reverse Hyper (Roller):
140 x 20
150 x 20
160 x 20

Quad Temper + Banded Standing Victory Raise:
((Pin x 2 min) + (Green x 20))3

* Notes:

- Today was my first day back in the squat rack in over a week, and it wasn't as bad as I'd anticipated. I got up to 169kg for a triple!  I'm gonna feel this tomorrow!

2018APR06 (REST) * CANCUN VACATION

Rest:

- Not exactly a "rest day" considering I've been up since 0300 to make a 0645 flight out of Cancun.  The vacation is officially over and it's time to get my ass back into gear.  Taking a full week away from the platform was a great idea.  I feel -- for the first time in ages -- pain free.  Now, I need to figure out a way to drop all this weight that I gained from my overindulgence.

2018APR05 (REST) * CANCUN VACATION

Rest:

- Last full day in Cancun with the family.  Spent the entire day at the pool, swimming, eating, drinking and enjoying the warm 85 degree weather; but, I'm looking forward to returning home to Kentucky.  Vacations are exhausting!

2018APR04 (REST) * CANCUN VACATION

Rest:

- Got to swim with dolphins today.  The vacation is going great but it's also extremely tiring.  I might need a vacation after my vacation.

2018APR03 (REST) * CANCUN VACATION

Rest:

- Too many drinks and eats! I'm turning into a fat pig!

2018APR02 (REST) * CANCUN VACATION

Rest:

- Another day of rest and relaxation.

2018APR01 (REST) * CANCUN VACATION

Rest:

- Happy Easter and April Fool's Day from Cancun!

2018MAR31 (REST) * CANCUN VACATION

Rest:

- Enjoying a break from the platform in Cancun.

2018MAR30 (REST) * CANCUN VACATION

Rest:

- Heading off to Cancun for an overdue family vacation.

2018MAR29 (CON D4.W3.C7) * DELOAD

Snatch:
20 x bar work
50 x (1)2
52.5 x (1)2
55 x (1)2
57.5 x (1)2
60 x (1)2
70 x (1)2 (2:2:110)
80 x (1)2 (2:4:112)
90 x 1 (1:5:113)
97.5 x 1 (1:6:114)
105 x M
110 x 1 (1:7:115)
115 x (M)2
112 x M

110kg Snatch

Clean + Push Jerk:
20 x bar work
60 x (1+1)2
80 x (1+1)2 (4:11:119)
100 x (1+1)1 (2:13:121)
110 x (1+1)1 (2:15:123)
120 x (1+1)1 (2:17:125)
130 x (1+1)1 (2:19:127)

130kg Clean + Push Jerk

* Notes:

- Finished off the deload week with a 240kg total -- not to shabby considering it's suppose to be a light week of classic lifts.  Now, it's vacation time!

2018MAR28 (CON D3.W3.C7) * DELOAD

Back Squat:
20 x (3)3
51 x (3)2
71 x (3)2
101 x 3
121 x 3 (3:3:79)
141 x 3 (3:6:82)
151 x 3 (3:9:85)
161 x 3 (3:12:88)
171 x 3 (3:15:91)
141 x 5 (5:20:96)

171kg x 3 Back Squat

Press + Pull Up:
((20 x 5) + (bw x 5))1
((52.5 x 5) + (bw x 5))1 (5:25:101)
((62.5 x 4) + (bw x 5))1 (4:29:105)
((72.5 x 3) + (bw x 5))1 (3:32:108)

Reverse Hyper (Roller) + Quad Temper:
((150 x 20) + (Pin x 2 min))1
((160 x 20) + (Pin x 2 min))1
((170 x 20) + (Pin x 2 min))1

2018MAR27 (CON D2B.W3.C7) * DELOAD

24" Block Clean + Push Jerk:
20 x bar work
40 x (1+1)5
60 x (1+1)3
80 x (1+1)2
90 x (1+1)1 (2:2:44)
100 x (1+1)1 (2:4:46)
110 x (1+1)2 (4:8:50)
117.5 x (1+1)1 (2:10:52)
125 x (1+1)1 (2:12:54)
132.5 x (1+M)1 (1:13:55)
140 x (1+1)1 (2:15:57)

140kg 24" Block Clean + Push Jerk

24" Block Power Clean + Push Jerk:
120 x (1+1)3 (6:21:63)

Clean Pull:
125 x 3 (3:24:66)
135 x 3 (3:27:69)
145 x 3 (3:30:72)
155 x 2 (2:32:74)
165 x (1)2 (2:34:76)

2018MAR26 (CON D2A.W3.C7) * DELOAD

Front Squat:
20 x (3)3
52 x (3)2
72 x (3)2
92 x 3 (3:3:31)
112 x 3 (3:6:34)
132 x 3 (3:9:37)
102 x 5 (5:14:42)

132kg x 3 Front Squat

Reverse Hyper (Roller) + Banded Standing Reverse Pec Deck:
((140 x 20) + (Green x 20))3

Quad Temper:
Pin x 4 min

2018MAR25 (CON D1B.W3.C7) * DELOAD

24" Block Snatch:
20 x (1)5
40 x (1)5
50 x (1)4
60 x (1)3
70 x (1)2
80 x 1 (1:1:21)
87.5 x M
95 x M
102.5 x M
110 x M
115 x M
85 x 1 (1:2:22)
92.5 x 1 (1:3:23)
100 x 1 (1:4:24)
107.5 x 1 (1:5:25)
115 x M
120 x M
102.5 x (M)2
100 x 1 (1:6:26)
110 x 1 (1:7:27)
120 x M
115 x M
117.5 x 1 (1:8:28)
120 x M
122 x M
122.5 x (M)2
111 x (C)2

117kg 24" Block Snatch

* Notes:

- I suck!

2018MAR24 (CON D1A.W3.C7) * DELOAD

Back Squat:
20 x (3)2
51 x 3
71 x 3
98 x 3
118 x 3 (3:3:3)
138 x 3 (3:6:6)
148 x 3 (3:9:9)
158 x 3 (3:12:12)
168 x 3 (3:15:15)
138 x 5 (5:20:20)

168kg x 3 Back Squat

Reverse Hyper (Roller) + Banded Standing Victory Raise:
((140 x 20) + (Green x 20))1
((150 x 20) + (Green x 20))1
((160 x 20) + (Green x 20))1

2018MAR23 (CON D4.W2.C7)

Muscle Snatch + Snatch Balance + Overhead Squat:
20 x (1+1+1)3
41 x (1+1+1)3
51 x (1+1+1)2
61 x (1+1+1)1

Snatch:
51 x (1)4
61 x (1)3
71 x (1)2 (2:2:214)
81 x 1 (1:3:215)
91 x 1 (1:4:216)
98 x M
98 x 1 (1:5:217)
106 x (M)3
100 x (M)3
90 x 1 (1:6:218)
95 x 1 (1:7:219)
100 x 1 (1:8:220)
105 x 1 (1:9:221)
110 x M
111 x M
113 x M
110 x M

105kg Snatch

Clean + Push Jerk:
20 x (1+1)3
50 x (1+1)3
90 x (1+1)2 (4:13:225)
110 x (1+1)1 (2:15:227)
120 x (1+1)1 (2:16:228)
128 x (C)2

120kg Clean + Push Jerk

* Notes:

- This is quite possibly one of the worst performances on the platform to date.  FUCK!

2018MAR22 (REST)

Rest:

- Too many errands to run so I'm opting for a day off.

2018MAR21 (CON D3.W2.C7)

Back Squat:

20 x (3)2

51 x (3)2

71 x (3)2

91 x 3

111 x 3 (3:3:173)

131 x 3 (3:6:176)

152 x 3 (3:9:179)

163 x 3 (3:12:182)

174 x 3 (3:15:187)

185 x 3 (3:18:190)

155 x 5 (5:23:195)

185kg x 3 Back Squat

Reverse Hyper (Roller):

160 x (20)3

Press:

20 x (6)3

51 x 3 (3:26:198)

61 x 3 (3:29:201)

71 x 3 (3:32:204)

74 x 3 (3:35:207)

54 x 5 (5:40:212)

Pull Up:

bw x 6

bw + 8 x 5

bw + 12 x 4

bw + 16 x 3

bw + 20 x 2

bw + 24 x 1

2018MAR20 (CON D2B.W2.C7)

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)2
52 x (1+1+2)3
62 x (1+1+2)2
72 x (1+1+2)1

Clean Deadlift + (AK) Hang Clean + Push Jerk:
62 x (1+1+1)3
77 x (1+1+1)3 (9:9:106)
92 x (1+1+1)3 (9:18:115)
102 x (1+1+1)3 (9:27:124)
108 x (1+1+1)1 (3:30:127)
116 x (1+1+1)1 (3:33:130)
122 x (1+1+1)1 (3:36:133)
128 x (1+M)1 (1:37:134)
128 x (1+1+M)1 (2:39:136)
128 x (1+1+1)1 (3:42:139)

128kg Clean Deadlift + (AK) Hang Clean + Push Jerk

Power Clean:
100 x 1 (1:43:140)

Clean Deadlift + (AK) Hang Power Clean + Push Jerk:
100 x (1+1+1)1 (3:46:143)
105 x (1+1+1)1 (3:49:146)
110 x (1+1+1)1 (3:52:149)
115 x (1+1+1)1 (3:55:152)
120 x (1+1+1)1 (3:58:155)

Clean Pull:
127.5 x 3 (3:61:158)
135 x 3 (3:64:161)
142.5 x 3 (3:67:164)
150 x 3 (3:70:167)
155 x 3 (3:73:170)

Banded Standing Victory Raise + Plate Cuban Curl:
((Green x 20) + (1.25 x20))3

2018MAR19 (CON D2A.W2.C7)

Front Squat:
20 x (3)2
52 x 3
72 x 3
102 x 3 (3:3:83)
122 x 3 (3:6:86)
132 x 3 (3:9:89)
142 x 3 (3:12:92)
112 x 5 (5:17:97)

142kg x 3 Front Squat

Reverse Hyper (Roller) + Pull Up:
((140 x 20) + (bw x 5))1
((150 x 20) + (bw x 5))1
((160 x 20) + (bw x 5))1

Quad Temper + Pull Up:
((Pin x 2 min) + (bw + 8 x 5))3

2018MAR18 (CON D1B.W2.C7)

Muscle Snatch + Overhead Squat:
20 x (3+3)3
52 x (1+1)3
62 x (1+1)2
72 x M
72 x (1+1)1 (2:2:25)

Snatch Deadlift + (AK) Hang Snatch:
52 x (1+3)2
69 x (1+3)1 (4:6:29)
76 x (1+3)1 (4:10:33)
83 x (1+3)1 (4:14:37)
90 x (1+1)1 (2:16:39)
90 x (1+3)1 (4:20:43)
97 x (1+1)1 (2:22:45)
104 x (1+1)1 (2:24:47)
111 x (1+1)1 (2:26:49)
107 x (1+M)1 (1:27:50)
112 x (1+M)1 (1:28:51)
113 x (1+M)1 (1:29:52)

111kg Snatch Deadlift + (AK) Hang Snatch

Snatch Deadlift + (AK) Hang Power Snatch:
93 x (1+1)1 (2:31:54)
97 x (1+1)1 (2:33:56)
95 x (1+1)1 (2:35:58)
99 x (1+1)1 (2:37:60)
97 x (1+1)1 (2:39:62)
101 x (1+1)1 (2:41:64)

Snatch Pull:
105 x 3 (3:44:67)
110 x 3 (3:47:70)
115 x 3 (3:50:73)
120 x 3 (3:53:76)
125 x 2 (2:55:78)
130 x 1 (1:56:79)
135 x 1 (1:57:80)

2018MAR17 (CON D1A.W2.C7)

Back Squat:
20 x (3)3
59 x (3)2
79 x (3)2
109 x 3 (3:3:3)
129 x 3 (3:6:6)
144 x 3 (3:9:9)
159 x 3 (3:12:12)
169 x 3 (3:15:15)
179 x 3 (3:18:18)
149 x 5 (5:23:23)

179kg x 3 Back Squat

Reverse Hyper (Roller) + Quad Temper:
((160 x 20) + (Pin x 2 min))1
((170 x 20) + (Pin x 2 min))2

2018MAR16 (CON D4.W1.C7)

Muscle Snatch + Overhead Squat:
20 x (3+3)3
42 x (3+3)1
52 x (2+2)1
62 x (1+1)1

Snatch:
52 x 3
62 x 3
72 x 3 (3:3:154)
82 x 2 (2:5:156)
92 x 1 (1:6:157)
97 x M
97 x 1 (1:7:158)
102 x 1 (1:8:159)
107 x M
107 x 1 (1:9:160)
112 x (M)3
112 x 1 (1:10:161)

112kg Snatch

Muscle Clean + Front Squat + Push Press + Squat Jerk:
20 x (3+3+3+3)2
52 x (1+1+1+1)3
62 x (1+1+1+1)2
72 x (1+1+1+1)1

Clean + Push Jerk:
62 x (3+3)1
82 x (3+3)1 (6:16:167)
92 x (1+1)3 (6:22:173)
102 x (1+1)2 (4:26:177)
112 x (1+1)1 (2:28:179)
122 x (1+1)1 (2:30:181)
129 x (1+1)1 (2:32:183)
136 x (M)4
136 x (1+1)1 (2:34:185)

136kg Clean + Push Jerk

* Notes:

- I'm freaking terrible at this sport, but I do have nice equipment.

2018MAR15 (REST)

Rest:

- Taking a day off from the madness.  My bones ache; namely, my right shoulder and the right side of my neck.

2018MAR14 (CON D3.W1.C7)

Back Squat:
20 x (3)5
70 x (3)2
100 x 3
120 x 3 (3:3:124)
140 x 3 (3:6:127)
162 x 3 (3:9:130)
167 x 3 (3:12:133)
172 x 3 (3:15:136)
142 x 5 (5:20:141)

172kg x 3 Back Squat

Reverse Hyper (Roller):
150 x 20
160 x 20
170 x 20

Press + Pull Up:
20 x (6)3
((40 x 5) + (bw x 5))1
((50 x 4) + (bw x 4))1 (4:24:145)
((60 x 3) + (bw x 3))1 (3:27:148)
((70 x 2) + (bw x 2))1 (2:29:150)
((80 x 1) + (bw x 1))1 (1:30:151)

Quad Temper:
Pin x 5 min

2018MAR13 (CON D2B.W1.C7)

Power Clean + Push Jerk:
53 x (1+1)3
63 x (1+1)3
73 x (1+1)3
83 x (1+1)3 (6:6:76)
93 x (1+1)3 (6:12:82)
103 x (1+1)1 (2:14:84)
108 x (1+1)1 (2:16:86)
113 x (1+1)1 (2:18:88)
118 x (1+1)1 (2:20:90)
123 x (1+1)1 (2:22:92)
128 x (M)2
128 x (1+1)1 (2:24:94)
131 x (M)3

128kg Power Clean + Push Jerk

Clean Pull:
125 x 3 (3:27:97)
130 x 3 (3:30:100)
135 x 3 (3:33:103)
140 x 3 (3:36:106)
145 x 3 (3:39:109)

Power Clean + Push Jerk:
100 x M
100 x (1+1)2 (4:43:113)
105 x (1+1)2 (4:47:117)
110 x (1+1)2 (4:51:121)

* Notes:

- Quite possibly one of the shittiest days on the platform.

2018MAR12 (CON D2A.W1.C7)

Front Squat:
20 x (3)2
52 x 3
72 x 3
102 x 3 (3:3:56)
122 x 3 (3:6:59)
132 x 3 (3:9:62)
142 x 3 (3:12:65)
112 x 5 (5:17:70)

142kg x 3 Front Squat

Reverse Hyper (Roller) + Pull Up:
((142.5 x 20) + (bw x 5))3

Banded Standing Victory Raise + Pull Up:
((Green x 20) + (bw x 5))3

Quad Temper:
Pin x 5 min

2018MAR11 (CON D1B.W1.C7)

Muscle Snatch + Overhead Squat:
20 x (3+3)3
42 x (3+3)1
52 x (2+2)1
62 x (1+1)1
67 x (1+1)1

Power Snatch:
61 x 3
70 x 3 (3:3:23)
81 x 3 (3:6:26)
92 x 3 (3:9:29)
100 x 1 (1:10:30)
103 x 1 (1:11:31)
112 x M
107 x 1 (1:12:32)
112 x M
114 x 1 (1:13:33)
118 x (M)3
100 x 1 (1:14:34)
103 x M
106 x 1 (1:15:35)
101 x 1 (1:16:36)
104 x 1 (1:17:37)
107 x 1 (1:18:38)

114kg Power Snatch

Snatch Pull:
105 x 3 (3:21:41)
110 x 3 (3:24:44)
115 x 3 (3:27:47)
120 x 3 (3:30:50)
125 x 3 (3:33:53)

2018MAR10 (CON D1A.W1.C7)

Back Squat:
20 x (3)3
71 x (3)2
111 x 3 (3:3:3)
141 x 3 (3:6:6)
161 x 3 (3:9:9)
166 x 3 (3:12:12)
172 x 3 (3:15:15)
142 x 5 (5:20:20)

172kg x 3 Back Squat

Reverse Hyper (Roller) + Kettlebell Bent Row:
((170 x 20) + (24 x 6 L/R))3

Bell Up Kettlebell Press + Quad Temper:
((8 x 6) + (Pin x 90s))3

2018MAR09 (CON D4.W3.C6) * DELOAD

Muscle Snatch + Overhead Squat:

20 x (3+3)3

43 x (3+3)1

53 x (2+2)1

63 x (1+1)1

Snatch:

61 x 3

71 x 3 (3:3:155)

81 x 2 (2:5:157)

91 x 1 (1:6:158)

101 x 1 (1:7:159)

106 x 1 (1:8:160)

111 x (M)2

111 x 1 (1:9:161)

111kg Snatch

Muscle Clean + Front Squat + Push Press:

20 x (3+3+3)1

53 x (1+1+1)3

63 x (1+1+1)2

73 x (1+1+1)1

Clean + Push Jerk:

71 x (1+1)3

91 x (1+1)3 (6:15:167)

111 x (1+1)2 (4:19:171)

121 x (1+1)1 (2:21:173)

128 x (1+1)1 (2:23:175)

128kg Clean + Push Jerk

Banded Standing Victory Raise + Banded Standing Tricep Pushdown:

((Green x 20) + (Purple2 + Green x 10))3

2018MAR08 (CON D3.W3.C6) * DELOAD

Back Squat:
20 x (3)3
70 x (3)2
100 x 3
120 x 3 (3:3:121)
140 x 3 (3:6:124)
150 x 3 (3:9:127)
160 x 3 (3:12:130)
170 x 3 (3:15:133)
140 x 5 (5:20:138)

170kg x 3 Back Squat

Reverse Hyper (Roller):
140 x 20
155 x 20
170 x 20

Press:
20 x (3)3
51 x 3 (3:23:141)
61 x 3 (3:26:144)
71 x 3 (3:29:147)
51 x 5 (5:34:152)

Pull Up:
bw x 5/4/3/2/1/1/2/3/4/5

2018MAR07 (CON D2B.W3.C6) * DELOAD

24" Block Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)2
53 x (3+3+3)1
63 x (2+2+2)1
73 x (1+1+1)1

24" Block Clean + Push Jerk:
68 x (3+3)1
76 x (3+3)1
83 x (3+3)1 (6:6:69)
91 x (3+3)1 (6:12:75)
98 x (3+3)1 (6:18:81)
101 x (1+1)1 (2:20:83)
105 x (1+1)1 (2:22:85)
109 x (1+1)1 (2:24:87)
113 x (1+1)1 (2:26:89)
117 x (1+1)1 (2:28:91)
121 x (1+1)1 (2:30:93)
126 x (1+1)1 (2:32:95)
131 x (1+1)1 (2:34:97)

131kg 24" Block Clean + Push Jerk

24" Block Power Clean + Push Jerk:
98 x (2+2)1 (4:38:101)
108 x (2+2)1 (4:42:105)
115 x (1+1)1 (2:44:107)
121 x (1+1)1 (2:46:109)

Clean Pull:
135 x 3 (3:49:112)
137.5 x 3 (3:52:115)
140 x 3 (3:55:118)

2018MAR07 (CON D2A.W3.C6) * DELOAD

Front Squat:
20 x (3)3
51 x 3
71 x 3
91 x 3 (3:3:52)
111 x 3 (3:6:55)
131 x 3 (3:9:58)
101 x 5 (5:14:63)

131kg x 3 Front Squat

Reverse Hyper (Roller) + Banded Victory Raise In Squat + Banded Behind Back Overhead Squat:
((140 x 20) + (Green x 10) + (Green x 10))2

Quad Temper:
Pin x 5 min

2018MAR06 (CON D1B.W3.C6) * DELOAD

24" Block Muscle Snatch + Overhead Squat:
20 x (3+3)3
43 x (3+3)1
48 x (2+2)1
53 x (1+1)1
58 x (1+1)1

24" Block Snatch:
56 x 3
62 x 3
70 x 3
77 x 3 (3:3:23)
84 x 3 (3:6:26)
91 x 3 (3:9:29)
101 x 1 (1:10:30)
106 x 1 (1:11:31)
111 x 1 (1:12:32)
116 x 1 (1:13:33)
121 x (M)2
121 x 1 (1:14:34)

121kg 24" Block Snatch

24" Block Power Snatch:
96 x 2 (2:16:36)
99 x 2 (2:18:38)
102 x 2 (2:20:40)

Snatch Pull:
110 x 3 (3:23:43)
115 x 3 (3:26:46)
120 x 3 (3:29:49)

Bent Over Plate Lateral Raise + Banded Standing Tricep Pushdown:
((1 x 20) + (Purple x 25))1
((1.5 x 20) + (Purple2 x 20))1
((2 x 20) + (Purple2 + Green x 15))1

Standing Plate Cuban Curl + Banded Standing Tricep Overhead Extension:
((2 x 10) + (Green x 10))1
((1.5 x 15) + (Green x 15))1
((1 x 20) + (Green x 20))1

2018MAR05 (CON D1A.W3.C6) * DELOAD

Back Squat:
20 x (3)5
70 x (3)2
90 x 3
110 x 3 (3:3:3)
127 x 3 (3:6:6)
147 x 3 (3:9:9)
157 x 3 (3:12:12)
167 x 3 (3:15:15)
137 x 5 (5:20:20)

167kg x 3 Back Squat

Pull Up:
bw x (3)5
bw + 8 x (3)2
bw + 12 x (3)2
bw + 16 x (1)4
bw x 3

Reverse Hyper (Roller) + Shoulder Pass Thru:
((140 x 20) + (pvc x 10))1
((147.5 x 20) + (pvc x 10))1
((155 x 20) + (pvc x 10))1

2018MAR04 (CON D4.W2.C6) AMERICAN OPEN SERIES 1 -- ARNOLD CLASSIC

Muscle Snatch + Overhead Squat:
20 x (3+3)3
40 x (3+3)1
50 x (2+2)1
60 x (1+1)1

Snatch:
60 x (1)5
70 x (1)3 (3:3:194)
80 x (1)2 (2:5:196)
90 x (1)2 (2:7:198)
100 x 1 (1:8:199)
105 x 1 (1:9:200) * 1st Attempt
95 x 1 (1:10:201)
100 x 1 (1:11:202)
105 x 1 (1:12:203)
110 x M * 2nd Attempt
100 x 1 (1:13:204)
105 x 1 (1:14:205)
110 x 1 (1:15:206)
115 x 1 (1:16:207) * 3rd Attempt

115kg Snatch

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)2
50 x (3+3+3)1
60 x (2+2+2)1
70 x (1+1+1)1

Clean + Push Jerk:
70 x (3+3)1
80 x (3+3)1
90 x (2+2)1 (4:20:211)
100 x (1+1)1 (2:22:213)
110 x (1+1)1 (2:24:215)
120 x (1+1)1 (2:26:217) * 1st Attempt
110 x (1+1)1 (2:28:219)
115 x (1+1)1 (2:30:221)
120 x (1+1)2 (4:34:225)
125 x (1+1)2 (4:38:229)
130 x (1+1)1 (2:40:231) * 2nd Attempt
110 x (1+1)1 (2:42:233)
117 x (1+1)1 (2:44:235)
125 x (1+1)1 (2:46:237)
137 x (1+1)1 (2:48:239) * 3rd Attempt

137kg Power Clean + Push Jerk

2018MAR03 (REST)

Rest:

- I decided to take a semi-rest day in preparation of tomorrow's competition at the Arnold Sports Festival, by handling a few kilos with each classic lift mainly focus on positioning.  I went up to 70kg with the snatch and 90kg with the clean + push jerk.

2018MAR02 (CON D3B.W2.C6)

Front Squat:
20 x (3)5
40 x 3
60 x 3
80 x 3 (3:3:179)
100 x 3 (3:6:182)
120 x (3)3 (9:15:191)

120kg x 3 Front Squat

Pull Up:
bw x (1)5
bw x 2
bw x 3
bw x 4
bw x 5
bw x (6)3

Reverse Hyper (Roller) + Banded Standing Victory Raise:
((140 x 20) + (Green x 20))3

Quad Temper:
pin x 5 min

2018MAR01 (REST)

Rest:

- I'm taking a day off because I feel like I've been run over by a train.

2018FEB28 (CON D3A.W2.C6)

Back Squat:
20 x (3)3
50 x 3
70 x 3
90 x 3
110 x 3 (3:3:147)
130 x 3 (3:6:150)
150 x 3 (3:9:153)
161 x 3 (3:12:156)
170 x 3 (3:15:159)
179 x 3 (3:18:162)
149 x 5 (5:23:167)

179kg x 3 Back Squat

Reverse Hyper (Roller):
140 x 20
150 x 20
160 x 20

Press:
20 x (3)3
50 x 3
60 x 3 (3:26:170)
70 x 3 (3:29:173)
73 x 3 (3:32:176)

Pull Up:
bw x (4)5

* Notes:

- Putting some practical use of the information I've been reading in the book "Gift of Injury" and focusing a lot on bracing my back for each squat.  Additionally, I've been learning to better utilize "the wedge" to get myself positioned properly for the squat, thereby, affording my quads and glutes to focus on the task at hand.  It definitely makes a difference.

2018FEB27 (CON D2B.W2.C6)

12" Block Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)3
51 x (3+3+3)1
61 x (2+2+2)1
71 x (1+1+1)1

12" Block Clean + Push Jerk:
71 x (1+1)3
86 x (1+1)3 (6:6:101)
101 x (1+1)3 (6:12:107)
111 x (1+1)1 (2:14:109)
121 x (1+1)1 (2:16:111)
126 x (M)2
126 x (1+1)1 (2:18:113)
122 x (1+1)1 (2:20:115)
127 x C
127 x (1+1)1 (2:22:117)
133 x (M)3

127kg 12" Block Clean + Push Jerk

12" Block Power Clean + Push Jerk:
98 x (1+1)2 (4:26:121)
103 x (1+1)2 (4:30:125)
108 x (1+1)2 (4:34:129)

12" Block Clean Pull:
125 x 3 (3:37:132)
135 x 3 (3:40:135)
145 x 3 (3:43:138)
150 x 3 (3:46:141)
155 x 3 (3:49:144)

* Notes:

- I'm so damn physically drained, I can't remember the last time I clarked so many attempts.

2018FEB26 (CON D2A.W2.C6)

Front Squat:
20 x (3)3
51 x 3
71 x 3
91 x 3 (3:3:78)
111 x 3 (3:6:81)
121 x 3 (3:9:84)
131 x 3 (3:12:87)
141 x 3 (3:15:90)
111 x 5 (5:20:95)

141kg x 3 Front Squat

Pull Up:
bw x (3)3
bw + 8 x 3
bw + 12 x 3
bw + 16 x 3
bw + 20 x 2
bw + 24 x (1)3
bw x 8

Reverse Hyper (Roller) + Plank:
((140 x 20) + (bw x 30s))3

Banded Standing Lateral "L" Fly:
Green x (20)3

* Notes:

- I didn't go ape-shit-crazy with the front squats today.  I focused mostly on keeping a rock solid core and maintaining positioning throughout the lift.  I feel great!

2018FEB25 (CON D1B.W2.C6)

12" Block Muscle Snatch + Overhead Squat:
20 x (3+3+3)3
51 x (3+3+3)1
61 x (2+2+2)1
71 x (1+1+1)1 (3:3:20)

12" Block Snatch Deadlift + (AK) Hang Snatch:
61 x (1+3)1
68 x (1+3)1 (4:7:24)
75 x (1+3)1 (4:11:28)
82 x (1+3)1 (4:15:32)
89 x (1+3)1 (4:19:36)
96 x (1+1)1 (2:21:38)
103 x (1+1)1 (2:23:40)
110 x (1+1)1 (2:25:42)
106 x (1+1)1 (2:27:44)
111 x (1+1)1 (2:29:46)
116 x (1+C)1 (1:30:47)
116 x (1+M)2 (2:32:49)

111kg 12" Block Snatch Deadlift + (AK) Hang Snatch

12" Block Snatch Deadlift + (AK) Hang Power Snatch:
92 x (1+1)1 (2:34:51)
96 x (1+1)1 (2:36:53)
99 x (1+1)1 (2:38:55)
103 x (1+1)1 (2:40:57)
108 x (1+M)1 (1:41:58)
108 x (1+1)1 (2:43:60)

12" Block Snatch Pull:
105 x 3 (3:46:63)
110 x 3 (3:49:66)
115 x 3 (3:52:69)
120 x 3 (3:55:72)
125 x 3 (3:58:75)

Banded Standing High Cuban Curl + Bird Dog (Level 1) + Banded Standing Tricep Extension:
((Purple x 20) + (bw x 4 L/R) + (Purple x 50))1
((Purple x 20) + (bw x 3 L/R) + (Purple x 25))1
((Purple x 20) + (bw x 2 L/R) + (Purple x 15))1
((Purple x 20) + (bw x 1 L/R) + (Purple x 10))1

* Notes:

- I feel like hell.  My legs feel like they have been injected with peanut butter.  As such, I was having a hard time getting into a deep squat position, which turned most of my hang snatches into power movements.  Not to mention, the ungodly amount of bloat that I'm experiencing from yesterday's carbnite didn't help matters at all.  I'm a freaking pig!

2018FEB24 (CON D1A.W2.C6)

Back Squat:
20 x (3)5
70 x (3)2
100 x 3
128 x 3 (3:3:3)
148 x 3 (3:6:6)
168 x 3 (3:9:9)
178 x 3 (3:12:12)
148 x 5 (5:17:17)

178kg x 3 Back Squat

Reverse Hyper (Roller) + Plank + Standing Plate Cuban Curl:
((150 x 20) + (bw x 40s) + (1.25 x 20))1
((160 x 20) + (bw x 40s) + (1.25 x 20))1
((170 x 20) + (bw x 40s) + (1.25 x 20))1

* Notes:

- I had absolutely no leg drive with the squats today.  I'm surprised that I didn't find myself stapled under 178kg.

2018FEB23 (CON D4.W1.C6)

Muscle Snatch + Overhead Squat:
20 x (3+3)3
41 x (3+3)1
51 x (2+2)1
61 x (1+1)1
71 x (1+1)1 (2:2:164)

Snatch:
71 x 3 (3:5:167)
81 x 3 (3:8:170)
91 x 2 (2:10:172)
101 x 1 (1:11:173)
106 x 1 (1:12:174)
111 x 1 (1:13:175)

111kg snatch

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)1
51 x (3+3+3)1
61 x (2+2+2)1
71 x (1+1+1)1
81 x (1+1+1)1 (3:16:178)

Clean + Push Jerk:
81 x (3+3)1 (6:22:184)
91 x (3+3)1 (6:28:190)
101 x (2+2)1 (4:32:194)
111 x (1+1)1 (2:34:196)
121 x (1+1)1 (2:36:198)
128 x (1+1)1 (2:38:200)
135 x (M)3
135 x (1+1)1 (2:40:202)

135kg Clean + Push Jerk

* Notes:

- I'm up 2kg from my previous (comparable) workout from Cycle 5.  I'm slowling chipping away, conservatively, one kilo at a time.

2018FEB22 (REST)

Rest:

- I'm feeling a bit battered, so I decided to take a day off.  A day of heavier than normal clean pulls followed by a session of heavy back squats has rendered me completely useless and unwilling to train.  I'll return to the platform tomorrow morning.

2018FEB21 (CON D3.W1.C6)

Back Squat:
20 x (3)3
60 x (3)2
90 x 3
120 x 3 (3:3:133)
150 x 3 (3:6:136)
161 x 3 (3:9:139)
166 x 3 (3:12:142)
171 x 3 (3:15:145)
141 x 5 (5:20:150)

171kg x 3 Back Squat

Press:
20 x 6/5/4/3
50 x 3
55 x 3 (3:23:153)
60 x 3 (3:26:156)
66 x 3 (3:29:159)
71 x 3 (3:32:162)

Pull Up:
bw x 6/5/4/3
bw + 8 x 3
bw + 10 x 3
bw + 12 x 3
bw + 14 x 3
bw + 16 x 3

Reverse Hyper (Roller) + Ring Plank:
((140 x 20) + (bw x 30s))1
((150 x 20) + (bw x 30s))1
((160 x 20) + (bw x 30s))1

Quad Temper:
Pin x (60s)3

* Notes:

- I was extremely sluggish today after yesterday's power clean + push jerk workout, along with the clean pulls up to 145kg.  My nervous system was a little fried this morning and it was evident with the back squats.  Normally, 160kg-170kg has been moving fairly well, but today I was moving in slow motion -- a little too much grinding than I'd prefer.

2018FEB20 (CON D2B.W1.C6)

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)3
52.5 x (3+3+3)1
62.5 x (2+2+2)1
72.5 x (1+1+1)1

Power Clean + Push Jerk:
70 x (3+3)1
80 x (3+3)1 (6:6:79)
90 x (3+3)1 (6:12:85)
100 x (1+1)3 (6:18:91)
110 x (1+1)1 (2:20:93)
120 x (1+1)1 (2:22:95)
126 x (1+1)1 (2:24:97)
120 x (1+1)1 (2:26:99)
125 x (1+1)1 (2:28:101)
130 x (1+1)1 (2:30:103)
97 x (2+2)1 (4:34:107)
107 x (2+2)1 (4:38:111)
117 x (2+2)1 (4:42:115)

130kg Power Clean + Push Jerk

Clean Pull:
120 x 3 (3:45:118)
127.5 x 3 (3:48:121)
135 x 3 (3:51:124)
140 x 3 (3:54:127)
145 x 3 (3:57:130)

Plank + Tricep Pushdown:
((bw x 30s) + (10 x 20))1
((bw x 30s) + (15 x 20))1
((bw x 30s) + (20 x 20))1

Plank + Shoulder Pass Thru:
((bw x 30s) + (pvc x 10))3

* Notes:

- Quite possibly the easiest 130kg power clean -- ever.

2018FEB19 (CON D2A.W1.C6)

Front Squat:
20 x (3)4
71 x (3)2
101 x 3 (3:3:59)
121 x 3 (3:6:62)
131 x 3 (3:9:65)
141 x 3 (3:12:68)
111 x 5 (5:17:73)

141kg x 3 Front Squat

Pull Up:
bw x (3)6
bw + 8 x (3)4
bw x 10

Reverse Hyper (Roller) + Plank:
((140 x 20) + (bw x 60s))1
((150 x 20) + (bw x 45s))1
((160 x 20) + (bw x 30s))1

Quad Temper + Banded Standing Face Pull:
((Pin x 120s) + (Purple x 20))2

* Notes:

- Very tight and sluggish this morning.  141kg front squat triple was a gift.

2018FEB18 (CON D1B.W1.C6)

Muscle Snatch + Overhead Squat:
20 x (3+3)3
41 x (3+3)1
51 x (2+2)1
61 x (1+1)1
66 x (1+1)1

Power Snatch:
60 x 3
69 x 3
80 x 3 (3:3:23)
91 x 3 (3:6:26)
99 x 1 (1:7:27)
107 x 1 (1:8:28)
111 x 1 (1:9:29)
106 x 1 (1:10:30)
115 x 1 (1:11:31)
117 x 1 (1:12:32)
95 x 2 (2:14:34)
101 x 2 (2:16:36)
105 x 1 (1:17:37)
106 x 1 (1:18:38)

117kg Power Snatch

Snatch Pull:
100 x 3 (3:21:41)
105 x 3 (3:24:44)
110 x 3 (3:27:47)
115 x 3 (3:30:50)
120 x 3 (3:33:53)
125 x 3 (3:36:56)

Plank + Lying Plate Cuban Curl:
((bw x 60s) + (.5 x 20))1
((bw x 45s) + (1 x 20))1
((bw x 30s) + (1.5 x 20))1

* Notes:

- 117kg power snatch!  Who would have guessed?  I was pretty jazzed to have made 115kg today, which was 1kg above my previous best, but the add an additional 3kg -- EPIC!!!

2018FEB17 (CON D1A.W1.C6)

Back Squat:
20 x (6)2
70 x (3)2
110 x 3 (3:3:3)
140 x 3 (3:6:6)
160 x 3 (3:9:9)
165 x 3 (3:12:12)
171 x 3 (3:15:15)
141 x 5 (5:20:20)

171kg x 3 Back Squat

Pull Up:
bw x (6)2
bw + 8 x (3)4
bw + 12 x (3)3
bw x 7

Reverse Hyper (Roller) + Plank:
((140 x 20) + (bw x 60s))1
((155 x 20) + (bw x 45s))1
((170 x 20) + (bw x 30s))1

Ring Plank + Banded Standing Cuban Curl:
((bw x 30s) + (Green x 20))2

2018FEB16 (CON D4.W3.C5) * DELOAD

Muscle Snatch + Overhead Squat:
20 x (3+3)3
42.5 x (3+3)1
52.5 x (2+2)1
62.5 x (1+1)1

Snatch:
60 x 3
70 x 3 (3:3:145)
80 x 2 (2:5:147)
90 x 1 (1:6:148)
100 x 1 (1:7:149)
105 x 1 (1:8:150)
110 x 1 (1:9:151)
115 x 1 (1:10:152)

115kg Snatch

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)1
52.5 x (3+3+3)1
62.5 x (2+2+2)1
72.5 x (1+1+1)1

Clean + Push Jerk:
70 x (3+3)1
90 x (3+3)1 (6:16:158)
110 x (2+2)1 (4:20:162)
120 x (1+1)1 (2:22:164)
127 x (1+1)1 (2:24:166)
134 x (1+M)1 (1:25:167)
135 x (1+1)1 (2:27:169)

135kg Clean + Push Jerk

* Notes:

- All in all, a pretty good day of lifting.  I topped off with a 115kg snatch and a 135kg clean and push jerk to finish the day with a 250kg total.

2018FEB15 (CON D3.W3.C5) * DELOAD

Back Squat:
20 x (3)3
70 x (3)2
100 x 3
125 x 3 (3:3:119)
140 x 3 (3:6:122)
155 x 3 (3:9:125)
170 x 3 (3:12:128)
140 x 5 (5:17:133)

170kg x 3 Back Squat

Press:
20 x (6)2
50 x 3
60 x 3 (3:20:136)
70 x 3 (3:23:139)
72.5 x 3 (3:26:142)

Pull Up:
bw x (6)2
bw + 8 x (4)4

Reverse Hyper (Roller) + Plank:
((140 x 20) + (bw x 60s))2

Quad Temper + Banded Standing Tricep Overhead Extension:
((pin x 60s) + (Purple x 50))2

2018FEB14 (CON D2B.W3.C5) * DELOAD

24" Block Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)1
52.5 x (3+3+3)1
62.5 x (2+2+2)1
72.5 x (1+1+1)1

24" Block Clean + Push Jerk:
67.5 x (3+3)1
75 x (3+3)1
82.5 x (3+3)1 (6:6:69)
90 x (3+3)1 (6:12:75)
97.5 x (3+3)1 (6:18:81)
105 x (3+3)1 (6:24:87)
112.5 x (1+1)1 (2:26:89)
120 x (1+1)1 (2:28:91)
125 x (1+1)1 (2:30:93)
130 x (1+1)1 (2:32:95)

130kg 24" Block Clean + Push Jerk

24" Block Power Clean + Push Jerk:
97 x (1+1)1 (2:34:97)
99 x (1+1)1 (2:36:99)
101 x (1+1)1 (2:38:101)
107 x (1+1)1 (2:40:103)
117 x (1+1)1 (2:42:105)
120 x (1+1)1 (2:44:107)

Clean Pull:
130 x 3 (3:47:110)
133 x 3 (3:50:113)
136 x 3 (3:53:116)

Ab Ball Prone Butterfly Raise + Ab Ball Plank:
((.5 x 20) + (bw x 30s))2

2018FEB13 (CON D2A.W3.C5) * DELOAD

Front Squat:
20 x (3)3
70 x (3)2
90 x 3 (3:3:52)
115 x 3 (3:6:55)
130 x 3 (3:9:58)
100 x 5 (5:14:63)

130kg x 3 Front Squat

Reverse Hyper (Roller) + Plank:
((140 x 20) + (bw x 60s))2

Quad Temper + Banded Standing Victory Raise:
((pin x 60s) + (Green x 20))2

* Notes:

-  It took a lot of self discipline and restraint to not push past 130kg this morning, with the front squats.  They felt easy, but I had to keep reminding myself that I'm in a "deload" week and to back off from going too heavy.  Plus, I was a bit apprehensive about my quad getting strained again, so I took it easy today and ended with a top weight of 130kg for a triple.

2018FEB12 (CON D1B.W3.C5) * DELOAD

24" Block Muscle Snatch + Overhead Squat:
20 x (3+3)3
42.5 x (3+3)1
47.5 x (2+2)1
52.5 x (1+1)1
55 x (1+1)1

24" Block Snatch:
55 x 3
61 x 3
69 x 3
76 x 3 (3:3:20)
83 x 3 (3:6:23)
90 x 3 (3:9:26)
95 x 1 (1:10:27)
100 x 1 (1:11:28)
105 x 1 (1:12:29)
110 x 1 (1:13:30)
115 x 1 (1:14:31)
120 x 1 (1:15:32)

120kg 24" Block Snatch

24" Block Power Snatch:
95 x 2 (2:17:34)
98 x 2 (2:19:36)
100 x 2 (2:21:38)
101 x 2 (2:23:40)

Snatch Pull:
105 x 3 (3:26:43)
110 x 3 (3:29:46)
115 x 3 (3:32:49)

Plank + Standing Plate Cuban Curl:
((bw x 60s) + (2 x 20))1
((bw x 45s) + (1.5 x 20))1
((bw x 30s) + (1 x 20))1
((bw x 15s) + (.5 x 20))1

Banded Standing Alternating Tricep Pushdown:
Purple x (50)2

* Notes:

- 120kg off the 24" blocks -- who knew?

2018FEB11 (CON D1A.W3.C5) * DELOAD

Back Squat:
20 x (3)3
70 x (3)2
100 x 3 (3:3:3)
120 x 3 (3:6:6)
140 x 3 (3:9:9)
166 x 3 (3:12:12)
136 x 5 (5:17:17)

166kg x 3 Back Squat

Pull Up:
bw x (3)6
bw + 8 x 3
bw + 12 x 3
bw + 16 x 3
bw x 10

Reverse Hyper (Roller) + Banded Standing Victory Raise + Plank:
((160 x 20) + (Green x 20) + (bw x 60s))2

Quad Temper + Banded Standing Tricep Overhead Extension:
((pin x 60s) + (Purple x 50))2

* Notes:

- 166kg triple back squat to start a "deload" week -- I can't complain.

2018FEB10 (CON D4.W2.C5)

Muscle Snatch + Overhead Squat:
20 x (3+3)3
42.5 x (3+3)1
50 x (2+2)1
57.5 x (1+1)1
62.5 x (1+1)1

Snatch:
58 x (3)2
75 x 3 (3:3:222)
90 x 2 (2:5:224)
105 x (M)2
100 x 1 (1:6:225)
105 x 1 (1:7:226)
110 x 1 (1:8:227)

110kg Snatch

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)1
52.5 x (3+3+3)1
62.5 x (2+2+2)1
72.5 x (1+1+1)1
83.5 x (1+1+1)1 (3:11:230)

Clean + Push Jerk:
70 x (3+3)1
90 x (3+3)1 (6:17:236)
110 x (2+2)1 (4:21:240)
120 x (1+1)1 (2:23:242)
130 x (1+1)1 (2:25:244)
138 x (M)4

130kg Clean + Push Jerk

* Notes:

- I'm up 14kg from the same workout from Cycle 4; however, I'm very displeased with my performance today.  After missing twice with 105kg in the snatch and waving back up, I stopped at 110kg because I wanted to get at least 137-140kg with the clean and jerk, but I couldn't secure the bar onto my shoulders to save my life.  It was not only frustrating but agonizing because it felt like I could easily stand the weight up and the push jerk felt so easy for me.  Damn this sport!

2018FEB09 (CON D3.W2.C5)

Back Squat:
20 x (3)3
70 x (3)2
100 x 3
120 x 3 (3:3:184)
140 x 3 (3:6:187)
160 x 3 (3:9:190)
170 x 3 (3:12:193)
175 x 3 (3:15:196)
180 x 3 (3:18:199)
150 x 5 (5:23:204)

180kg x 3 Back Squat

Press + Pull Up:
((20 x 6) + (bw x 6))2
((52.5 x 3) + (bw x 3))1 (3:26:207)
((60 x 3) + (bw x 3))1 (3:29:210)
((67.5 x 3) + (bw x 3))1 (3:31:213)
((70 x 3) + (bw x 3))1 (3:34:216)
((72.5 x 3) + (bw x 3))1 (3:37:219)

Reverse Hyper (Roller) + Plank:
((160 x 20) + (bw x 30s))1
((170 x 20) + (bw x 30s))1
((180 x 20) + (bw x 30s))1

Quad Tempering + Bird Dog (Level 1):
((pin x 60s) + (bw x 5 L/R))3

* Notes:

- I was a little apprehensive about going heavy today because of my quad strain from a few days ago, but I somehow managed to get up to 180kg (albeit, with some effort).  Regardless, it's a big milestone before going into a deload next week.  Tomorrow, I plan on doing a few front squats to keep the legs active before attacking the snatch and clean and jerk on Sunday.

2018FEB08 (CON D2B.W2.C5)

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)3
50 x (3+3+3)1
60 x (2+2+2)1
70 x (1+1+1)1

6" Block Clean Deadlift + (AK) Hang Clean + Push Jerk:
70 x (1+1+1)3
80 x (1+1+1)3 (9:9:109)
90 x (1+1+1)3 (9:18:118)
100 x (1+1+1)3 (9:27:127)
110 x (1+1+1)1 (3:30:130)
118 x (1+1+1)1 (3:33:133)
125 x (1+1+1)1 (3:36:136)
121 x (1+1+1)1 (3:39:139)
126 x (1+1+1)1 (3:42:142)
132 x (1+1+1)1 (3:45:145)

132kg 6" Block Clean Deadlift + (AK) Hang Clean + Push Jerk

6" Block Clean Deadlift + (AK) Hang Power Clean + Push Jerk:
97 x (1+1+1)2 (6:51:151)
107 x (1+1+1)2 (6:57:157)
117 x (1+1+1)1 (3:60:160)
120 x (1+1+1)1 (3:63:163)

Clean Pull:
122.5 x 3 (3:66:166)
130 x 3 (3:69:169)
137.5 x 3 (3:72:172)
142.5 x 3 (3:75:175)
147.5 x 3 (3:78:178)
152.5 x 3 (3:81:181)

Quad Tempering + Banded Standing Tricep Pushdown + Plank + Shoulder Pass Thru:
((pin x 60s) + (Orange x 20) + (bw x 30s) + (pvc x 10))3

2018FEB07 (REST)

Rest:

- Taking a day off to nurse a strained left upper quadriceps near the IT band.  Talk about bad luck.

2018FEB06 (CON D2A.W2.C5)

Front Squat:
20 x (3)3
50 x (3)2
90 x 3 (3:3:83)
110 x 3 (3:6:86)
130 x 3 (3:9:89)
140 x 3 (3:12:92)
150 x 3 (3:15:95)
120 x 5 (5:20:100)

150kg x 3 Front Squat

Pull Up:
bw x (3)5
bw + 8 x 3
bw + 12 x 3
bw + 16 x 3
bw + 20 x 3
bw + 24 x 3
bw x 6

Reverse Hyper (Roller) + Banded Standing Victory Raise:
((140 x 20) + (Green x 20))1
((145 x 20) + (Green x 20))1
((150 x 20) + (Green x 20))1

Reverse Crunch + Side Lying Plate "L" Raise:
((bw x 20) + (1.25 x 20 L/R))3

* Notes:

- Somehow, I strained my left hip/upper quad at 150kg.  I have the worst damn luck.

2018FEB05 (CON D1B.W2.C5)

Muscle Snatch + Overhead Squat:
20 x (3+3)2
50 x (3+3)1
60 x (2+2)1
70 x (1+1)1 (2:2:25)

Snatch Deadlift + (AK) Hang Snatch:
60 x (1+3)1
67 x (1+3)1
74 x (1+3)1 (4:6:29)
81 x (1+3)1 (4:10:33)
88 x (1+3)1 (4:14:37)
95 x (1+1)1 (2:16:39)
102 x (1+1)1 (2:18:41)
109 x (1+1)1 (2:20:43)
105 x (1+1)1 (2:22:45)
112 x (1+1)1 (2:24:47)
119 x (1+M)3 (3:27:50)
115 x (1+1)1 (2:29:52)

115kg Snatch Deadlift + (AK) Hang Snatch

Snatch Deadlift + (AK) Hang Power Snatch:
91 x (1+2)1 (3:32:55)
98 x (1+2)1 (3:35:58)
102 x (1+1)1 (2:37:60)
107 x (1+1)1 (2:39:62)

Snatch Pull:
60 x 3
100 x 3 (3:42:65)
107.5 x 3 (3:45:68)
115 x 3 (3:48:71)
117.5 x 3 (3:51:74)
120 x 3 (3:54:77)
122.5 x 3 (3:57:80)

Plank + Standing Plate Cuban Curl:
((bw x 30s) + (1.25 x 10))4

* Notes:

- I was so close to nailing 119kg, it was agonizing to fail, but I did add an additional 1kg to my previous best, so not all was lost.

2018FEB04 (REST)

Rest:

- I woke up with a pretty gnarly head/chest cold this morning.  It's been brewing for a few days now but today I awoke feeling like a bag of rubber dicks.  So I'm taking a day off from the training madness.

2018FEB03 (CON D1A.W2.C5)

Back Squat:
20 x (3)3
70 x (3)2
100 x 3
120 x 3 (3:3:3)
140 x 3 (3:6:6)
160 x 3 (3:9:9)
170 x 3 (3:12:12)
176 x 3 (3:15:15)
182 x 3 (3:18:18)
152 x 5 (5:23:23)

182kg x 3 Back Squat

Reverse Hyper (Roller) + Banded Standing Face Pull + Plank:
((160 x 20) + (Green x 20) + (bw x 30s))1
((170 x 20) + (Green x 20) + (bw x 30s))1
((170 x 20) + (Purple x 20) + (bw x 45s))1

Leg Passing + Lying Plate Cuban Curl:
((bw x 30) + (.5 x 20))1
((bw x 30) + (1 x 20))1
((bw x 30) + (1.5 x 20))1

* Notes:

- 182kg back squat triple -- time for celebration!

2018FEB02 (CON D4B.W1.C5)

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)2
50 x (3+3+3)1
60 x (2+2+2)1
70 x (1+1+1)1
80 x (1+1+1)1

Clean + Power Jerk:
80 x (3+3)1
90 x (3+3)1 (6:6:182)
100 x (2+2)1 (4:10:186)
110 x (1+1)1 (2:12:188)
120 x (1+1)1 (2:14:190)
127 x (1+1)1 (2:16:192)
134 x (1+1)1 (2:18:194)
114 x (1+1)1 (2:20:196)
121 x (1+1)1 (2:22:198)
126 x (1+1)1 (2:24:200)

134kg Clean + Power Jerk

Ab Ball Prone Butterfly Raise + Plank:
((.5 x 20) + (bw x 30s))3

Shoulder Pass Thru + Reverse Crunch:
((pvc x 10) + (bw x 20))3

* Notes:

- My hand was destroyed but I couldn't call it a day without making an attempt with the clean and jerks.  So, I bandaged up my hand and returned to finish my workout after a couple of hours, and it turned for the better.  My hand still hurt like hell and began to bleed like a stuck pig, but I got the workout done -- even with a 1kg best over my previous clean and power jerk.

2018FEB02 (CON D4A.W1.C5)

Muscle Snatch + Overhead Squat:
20 x (3+3)3
40 x (3+3)1
50 x (2+2)1
60 x (1+1)1
70 x (1+1)1 (2:2:164)

Snatch:
70 x 3 (3:5:167)
80 x 3 (3:8:170)
90 x 2 (2:10:172)
100 x 1 (1:11:173)
105 x 1 (1:12:174)
110 x (M)2
110 x 1 (1:13:175)
115 x (M)2
95 x M
95 x 1 (1:14:176)
98 x M
98 x 1

110kg Snatch

* Notes:

- What a complete cluster fuck of a workout.  Not only did my snatches turn to a giant gob of shit, I tore the living hell out of my hand in the process, resulting in an unexpected end to the day's training.  Fuck!

2018FEB01 (CON D3B.W1.C5)

Front Squat:
20 x (3)2
60 x (3)2
90 x 3 (3:3:146)
110 x 3 (3:6:149)
125 x 3 (3:9:152)
140 x 3 (3:12:155)
110 x 5 (5:17:162)

140kg x 3 Front Squat

Pull Up:
bw x (3)2
bw + 8 x (3)2
bw + 12 x 3
bw + 16 x 3
bw + 20 x 3
bw + 24 x 3
bw x 6

Reverse Hyper (Roller) + Banded Standing Victory Raise + Banded Standing Tricep Pushdown:
((140 x 20) + (Green x 20) + (Orange x 20))3