2020APR09 (WEN D4.W6) (60)

Press:
20 x (5)4
37 x 5
47 x 3 (3:3:49) @ 70%
54 x 3 (3:6:52) @ 80%
60 x 8 (8:14:60) @ 90%
35 x (10)5 @ 52.5%

60kg x 8 Press

2020APR08 (WEN D3.W6)

Clean Pull:
20 x (5)2
53 x (5)2
73 x 5
93 x 3 (3:3:35) @ 70%
106 x 3 (3:6:38) @ 80%
120 x 8 (8:14:46) @ 90%
70 x (6)5 @ 52.5%

120kg x 8 Clean Pull

2020APR07 (WEN D2.W6)

Bench Press:
20 x (5)2
52 x (5)2
72 x 3 (3:3:19) @ 70%
82 x 3 (3:6:22) @ 80%
93 x 10 (10:16:32) @ 90%
54 x (10)5 @ 52.5%

93kg x 10 Bench Press

2020APR06 (WED D1.W6)

Back Squat:
20 x (5)2
54 x (5)2
74 x 5
94 x 5
114 x 3 (3:3:3) @ 70%
130 x 3 (3:6:6) @ 80%
146 x 10 (10:16:16) @ 90%
85 x (10)5 @ 52.5%

146kg x 10 Back Squat

2020APR05 (WEN D4.W5) (78)

Press:
20 x (5)4
43 x 5 (5:5:63) @ 65%
49 x 5 (5:10:68) @ 75%
56 x 10 (10:20:78) @ 85%
33 x (10)5 @ 50%

56kg x 10 Press

2020APR04 (WEN D3.W5)

Clean Pull:
20 x warm up
46 x (5)2
66 x 5
86 x 5 (5:5:45) @ 65%
99 x 5 (5:10:50) @ 75%
113 x 8 (8:18:58) @ 85%
66 x (6)5 @ 50%

113kg x 8 Clean Pull

2020APR03 (WEN D2.W5)

Bench Press:
20 x (5)2
46 x 5
66 x 5 (5:5:25) @ 65%
76 x 5 (5:10:30) @ 75%
86 x 10 (10:20:40) @ 85%
51 x (10)5 @ 50%

86 x 10 Bench Press

2020APR02 (WEN D1.W5)

Back Squat:
20 x (5)2
65 x (5)2
85 x 5
105 x 5 (5:5:5) @ 65%
122 x 5 (5:10:10) @ 75%
138 x 10 (10:20:20) @ 85%
81 x (10)5 @ 50%

138kg x 10 Back Squat

2020APR01 (WEN D4.W4) * DELOAD (20)

Press:
20 x (5)2
25 x 5 @ 40%
31.5 x 5 @ 50%
38 x 5 (5:5:20) @ 60%
31.5 x (10)5 @ 50%

2020MAR31 (WEN D3.W4) * DELOAD

Clean Pull:
50 x 5 @ 40%
63 x 5 @ 50%
76 x 5 (5:5:15) @ 60%
63 x (6)5 @ 50%

2020MAR30 (WEN D2.W4) * DELOAD

Bench Press:
20 x (10)2
36 x 5 @ 40%
45 x 5 @ 50%
54 x 5 (5:5:10) @ 60%
45 x (10)5 @ 50%

2020MAR29 (WEN D1.W4) * DELOAD

Back Squat:
20 x (5)3
57.5 x 5 @ 40%
72.5 x 5 @ 50%
86.5 x 5 @ 60% (5:5:5)
72 x (10)5 @ 50%

2020MAR28 (WEN D6.W3) (115)

Press:
20 x (5)4
37 x (5)2
47 x 5 (5:5:104) @ 75%
53.5 x 3 (3:8:107) @ 85%
60 x 8 (8:16:115) @ 95%
34.5 x (10)5 @ 55%

60kg x 8 Press

2020MAR27 (WEN D5.W3)

Clean Pull:
20 x warm up
54.5 x (5)2
74.5 x 5
94.5 x 5 (5:5:87) @ 75%
107 x 3 (3:8:90) @ 85%
120 x 8 (8:16:98) @ 95%
69 x (6)5 @ 55%

120kg x 8 Clean Pull

2020MAR26 (WEN D4.W3)

12" Block Power Clean + Power Jerk:
20 x warm up
30 x (1+1)10
50 x (1+1)5
70 x (1+1)4
90 x (1+1)3
110 x (1+1)2 (4:4:61)
120 x (1+1)1 (2:6:63) * dmax

120kg 12" Block Power Clean + Power Jerk

12" Block Clean Pull:
130 x (3)3 (9:15:72) @ dmax + 10

12" Block Power Clean + Power Jerk:
82 x (1+1)3
102 x (1+1)5 (10:25:82) @ 85% of dmax

2020MAR25 (WEN D3.W3)

Bench Press:
20 x (5)2
47.5 x (5)2
67.5 x 5 (5:5:44) @ 75%
76.5 x 3 (3:8:47) @ 85%
85.5 x 10 (10:18:57) @ 95%
49.5 x (10)5 @ 55%

85.5kg x 10 Bench Press

2020MAR24 (WEN D2.W3)

12" Block Power Snatch:
20 x warm up
30 x (3)3
50 x 3
60 x 2
65 x 1
60 x 3
70 x 2
75 x 1
70 x 3
80 x 2
85 x 1
80 x 3
90 x 2 (2:2:20)
95 x 1 (1:3:21)
90 x 3 (3:6:24)
100 x 2 (2:8:26)
105 x 1 (1:9:27) * dmax

105kg 12" Block Snatch

12" Block Snatch Pull:
115 x (3)4 (12:21:39) @ damx + 10

12" Block Power Snatch:
55 x 3

Reverse Hyper (Strap) + Hand Release Pull Up:
((30 x 10) + (bw x 1))1
((30 x 10) + (bw x 2))1
((30 x 10) + (bw x 4))1

2020MAR23 (WEN D1.W3)

Back Squat:
20 x (5)4
48 x (5)2
68 x (5)2
88 x 5
108 x 5 (5:5:5) @ 75%
122 x 3 (3:8:8) @ 85%
137 x 10 (10:18:18) @ 95%
79 x (10)5

137kg x 10 Back Squat

Reverse Hyper (Strap):
30 x (10)3

2020MAR22 (WEN D6.W2) (123)

Press:
20 x (5)5
44 x 3 (3:3:110) @ 70%
50 x 3 (3:6:113) @ 80%
57 x 10 (10:16:123) @ 90%
33 x (10)5

57kg x 10 Press

2020MAR21 (WEN D5.W2)

Clean High Pull:
20 x warm up
40 x (5)2
68 x 5
88 x 3 (3:3:96) @ 70%
100 x 3 (3:6:99) @ 80%
113.5 x 8 (8:14:107) @ 90%
66 x (6)5

113.5kg x 8 Clean High Pull

2020MAR20 (WEN D4.W2)

Front Squat:
20 x (5)2
51 x (5)2
71 x 5
91 x 3 (3:3:57) @ 70%
104.5 x 3 (3:6:60) @ 80%
117.5 x 3 (3:9:63) @ 90%

117.5kg x 3 Front Squat

Power Clean + Power Jerk:
20 x warm up
30 x (1+1)5
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1 (2:11:65)
80 x (1+1)1
100 x (1+1)1 (2:13:67)
120 x (1+1)1 (2:15:69) * dmax
90 x (1+1)1 (2:17:71)
110 x (1+1)1 (2:19:73)
130 x M
130 x C
110 x (1+1)4 (8:27:81)

120kg Power Clean + Power Jerk

Clean Pull:
130 x (3)4 (12:39:93) @ dmax + 10

2020MAR19 (WEN D3.W2)

Bench Press:
20 x (5)2
43 x 5
63 x 3 (3:3:32) @ 70%
72 x 3 (3:6:35) @ 80%
81 x 10 (10:16:45) @ 90%
47 x (10)5 @ 52.5%

81kg x 10 Bench Press

Front Squat:
20 x (5)2
51 x 5
71 x 5
91 x 3 (3:19:48) @ 70%
104.5 x 3 (3:22:51) @ 80%
117.5 x 3 (3:25:54) @ 90%

117.5kg x 3 Front Squat

2020MAR18 (WEN D2.W2)

Front Squat:
20 x (5)2
51 x (5)2
71 x 5
91 x 3 @ 70%
104.5 x 3 @ 80%
117.5 x 3 @ 90%

117.5kg x 3 Front Squat

Snatch:
20 x warm up
30 x (2)3
50 x (2)3
70 x (2)2
90 x 1 (1:1:17)
80 x 1
100 x 1 (1:2:18) * dmax
105 x (C)2
85 x 1 (1:3:19)
92.5 x (M)2
72.5 x 1
77.5 x 1
82.5 x 1 (1:4:20)
87.5 x 1 (1:5:21)
92.5 x 1 (1:6:22)
97.5 x 1 (1:7:23)
102.5 x (M)2
82.5 x (2)4 (8:15:31) @ 80%

100kg Snatch

Snatch Pull:
110 x (2)4 (8:23:39) @ dmax + 10

2020MAR17 (WEN D1.W2)

Back Squat:
20 x (5)3
61 x 5
81 x 5
101 x 3 (3:3:3) @ 70%
115 x 3 (3:6:6) @ 80%
130 x 10 (10:16:16) @ 90%
75.5 x (10)5 @ 52.5%

130kg x 10 Back Squat

* Notes:

- I'm feeling a bit sluggish and dizzy today, so I decided to only back squat and save the snatches for tomorrow.

2020MAR16 (WEN D5.W1) (238)

Front Squat:
20 x (5)2
61 x (5)2
71 x 5
81 x 5 (5:5:208) @ 65%
94 x 5 (5:10:213) @ 75%
106 x 5 (5:15:218) @ 85%

106kg x 5 Front Squat

Press:
20 x (5)2
31 x 5
41 x 5 (5:20:223) @ 65%
47 x 5 (5:25:228) @ 75%
53.5 x 10 (10:35:238) @ 85%
31.5 x (10)5

2020MAR15 (WEN D4.W1)

Back Squat:
20 x (5)3
73.5 x 5
93.5 x 5 (5:5:145) @ 65%
108 x 5 (5:10:150) @ 75%
122.5 x 5 (5:15:155) @ 85%

122.5kg x 5 Back Squat

Clean High Pull:
30 x (5)2
62 x 5
82 x 5 (5:20:160) @ 65%
94.5 x 5 (5:25:165) @ 75%
107 x 8 (8:33:173) @ 85%
63 x (6)5 (30:63:203) @ 50%

107kg x 8 Clean High Pull

2020MAR14 (WEN D3.W1)

Front Squat:
20 x (5)2
61 x 5
81 x 5 (5:5:111) @ 65%
94 x 5 (5:10:116) @ 75%
106 x 5 (5:15:121) @ 85%

106kg x 5 Front Squat

Snatch:
30 x (2)3
38 x (2)2
58 x 3
78 x (3)3 (9:24:130) @ 75%

78kg x 3 Snatch

No Foot Power Clean + Power Jerk:
30 x (1+1)3
50 x (1+1)3
70 x (1+1)2
90 x (1+1)5 (10:34:140) @ 75%

90kg No Foot Power Clean + Power Jerk

2020MAR13 (WEN D2.W1)

Bench Press:
20 x (10)2
38.5 x 5
58.5 x 5 (5:5:52) @ 65%
67.5 x 5 (5:10:57) @ 75%
76.5 x 10 (10:20:67) @ 85%
45 x (10)5

Clean + Power Jerk:
30 x (1+1)5
50 x (1+1)5
70 x (1+1)4
80 x (1+1)3
90 x (1+1)2 (4:24:71)
100 x (1+1)1 (2:26:73)
110 x (1+1)1 (2:28:75)
120 x (1+1)1 (2:30:77) * dmax

120kg Clean + Power Jerk

Power Clean + Power Jerk:
90 x (1+1)7 (14:44:91) @ 75% of dmax

Clean Pull:
90 x 3 (3:47:94)
110 x 3 (3:50:97)
130 x (3)3 (9:59:106) @ dmax + 10

2020MAR12 (WEN D1.W1)

Back Squat:
20 x (5)2
53.5 x (5)2
73.5 x 5
93.5 x 5 (5:5:5) @ 65%
108 x 5 (5:10:10) @ 75%
122.5 x 10 (10:20:20) @ 85%
72 x (10)5 @50%

122.5kg x 10 Back Squat

Snatch:
30 x (3)2
50 x (3)2
70 x 3
80 x 2 (2:22:22)
90 x 1 (1:23:23)
100 x 1 (1:24:24)
105 x C
105 x M
105 x C
85 x 1 (1:25:25)
92.5 x M
92.5 x 1 (1:26:26)
96.5 x 1 (1:27:27)
100.5 x 1 (1:28:28)
104.5 x 1 (1:29:29) * dmax
108.5 x (M)2
78 x (3)3 (9:38:38) @ 75% of dmax

104.5kg Snatch

Snatch Pull:
114.5 x (3)3 (9:47:47) @ dmax + 10

2020MAR11 (BRU D3.W9) (82)

Front Squat:
20 x (1)5
45 x (1)5
65 x (1)5
85 x (1)4
105 x (1)3 (3:3:70)
125 x (1)2 (2:5:72)
145 x 1 (1:6:73) * dmax
101.5 x (3)3 (9:15:82) @ 70% of dmax

145kg Front Squat

2020MAR10 (BRU D2.W9)

Front Squat:
20 x (1)5
58 x (1)3
78 x (1)3
98 x (1)4 (4:4:46) @ 70% of dmax

Clean + Power Jerk:
30 x (1+1)5
50 x (1+1)5
70 x (1+1)4
90 x (1+1)3 (6:10:52)
110 x (1+1)2 (4:14:56) * dmax
130 x (C)2
110 x (1+1)1 (2:16:58)
120 x M

110kg Clean + Power Jerk

Clean Pull:
130 x (3)3 (9:25:67) @ dmax + 10

* Notes:

- An absolutely terrible day on the platform.  Nothing felt right and I started playing mind-games with myself which only exacerbated the situation.  Ideally, I would have loved to successfully clean and jerk 130kg, but not today.

2020MAR09 (BRU D1.W9)

Front Squat:
20 x (1)8
58 x (1)5
78 x (1)3
98 x (1)4 (4:4:4) @ 70%

Power Snatch:
30 x (3)5
50 x (2)2
70 x 1 (1:5:5)
60 x 1
80 x 1 (1:6:6)
70 x 1 (1:7:7)
90 x M
90 x 1 (1:8:8)
80 x 1 (1:9:9)
92.5 x 1 (1:10:10) * dmax
82.5 x 1 (1:11:11)
95 x (C)2

Snatch:
50 x (1)3
70 x (2)3 (6:17:17)
80 x (2)3 (6:23:23)
90 x (2)3 (6:29:29)
100 x (2)2 (4:33:33) * dmax

100kg x 2 Snatch

Snatch Pull:
110 x (3)3 (9:42:42) @ dmax + 10

2020MAR08 (BRU D7.W8) (98)

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1
80 x 1
100 x 1
90 x 1
110 x 1
100 x 1
120 x 1
110 x 1
130 x 1 (1:1:97)
120 x 1
140 x 1 (1:2:98) * dmax

140kg Front Squat

2020MAR07 (BRU D6.W8)

Back Squat:
20 x (1)5
53 x (1)5
73 x (1)4
103 x (1)3
123 x (1)2
153 x (1)2 (2:2:86) @ 90%

153kg Back Squat

Snatch Balance:
20 x (3)2
34 x 5
54 x 4
74 x 3
94 x 2 (2:4:88) @ 90%

Clean + Push Press:
52.5 x (1+1)5
72.5 x (1+1)3
92.5 x (1+1)2
112.5 x (1+M)2 (2:6:90) @ 90%

Snatch Pull:
104 x 2 (2:8:92)
114 x (2)2 (4:12:96) @ dmax + 20

2020MAR06 (BRU D5.W8)

Back Squat:
20 x (1)5
70 x (1)5
110 x (1)4
140 x (1)3
160 x 1 (1:1:69)
170 x 1 (1:2:70) * dmax
153 x (1)2 (2:4:72) @ 90% of dmax

170kg Back Squat

Snatch:
34 x (1)5
54 x (1)5
74 x (1)4
84 x 1
94 x (1)2 (2:6:74) @ 90% of dmax

94kg Snatch

Clean + Power Jerk:
52.5 x (1+1)5
72.5 x (1+1)4
92.5 x (1+1)3
112.5 x (1+1)3 (6:12:80) @ 90% of dmax

112.5kg Clean + Power Jerk

Clean Pull:
132.5 x (2)2 (4:16:84) @ dmax + 20

2020MAR05 (BRU D4.W8)

Back Squat:
20 x (1)5
74 x (1)5
104 x (1)4
124 x 1
144 x 1 (1:1:49)
124 x 1
144 x 1 (1:2:50)
124 x 1

144kg Back Squat

12" Block Clean + Power Jerk:
20 x warm up
30 x (1+1)5
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1
75 x (1+1)3
95 x (1+1)2
115 x (1+1)1 (2:4:52)
125 x (1+1)1 (2:6:54) * dmax
112.5 x (1+1)2 (4:10:58) @ 90% of dmax

125kg 12" Block Clean + Power Jerk

12" Block Clean Pull:
145 x (2)2 (4:14:62) @ dmax + 20

Snatch Balance:
20 x (3)2
34 x 3
54 x 3
74 x 3
94 x (3)2 (6:20:68)

2020MAR04 (BRU D3.W8)

Back Squat:
20 x (1)5
70 x (1)3
90 x (1)2
110 x 1
90 x (1)2
130 x 1
110 x (1)2
150 x 1 (1:1:35)
130 x (1)2
160 x 1 (1:2:36) * dmax
144 x (1)2 (2:4:38) @ 90% of dmax

160kg Back Squat

Snatch:
34 x (1)5
54 x (1)5
74 x (1)4
94 x (M)2
74 x (1)3
84 x (1)2
94 x 1 (1:5:39) @ 90% of dmax
94 x M
94 x 1 (1:6:40)

94kg Snatch

Clean + Power Jerk:
46 x (1+1)5
66 x (1+1)4
86 x (1+1)3
106 x (1+1)2 (4:10:44) @ 90% of dmax

106kg Clean + Power Jerk

Snatch Pull:
114 x (2)2 (4:14:48) @ dmax + 20

Standing Band Tricep Pushdown + Standing Band Face Pull:
((Orange x 20) + (Purple x 10))3

2020MAR03 (BRU D2.W8)

Back Squat:
20 x (1)5
59.5 x (1)3
79.5 x (1)2
99.5 x 1
79.5 x 1
99.5 x 1
119.5 x 1
99.5 x 1
119.5 x 1
139.5 x (1)4 @ 90% of dmax

139.5kg Back Squat

18" Block Snatch Pull:
20 x (3)2
50 x 3
70 x 3
90 x 3
110 x 3 (3:3:22)
125 x 3 (3:6:25)

18" Block Snatch:
20 x warm up
30 x (1)3
50 x (1)5
70 x (1)3
90 x 1
80 x 1
100 x (C)2
100 x M
100 x 1 (1:7:26)
105 x 1 (1:8:27) * dmax

105kg 18" Block Snatch

18" Block Power Snatch:
94.5 x (1)3 (3:11:30) @ 90% of dmax

18" Block Clean + Push Press:
20 x warm up
46 x (1+1)5
66 x (1+1)3
86 x (1+1)3
106 x (1+1)2 (4:15:34) @ 90% of dmax

106kg 18" Block Clean + Push Press

2020MAR02 (BRU D1.W8)

Back Squat:
20 x (1)5
75 x (1)5
105 x (1)3
125 x 1
105 x (1)3
135 x (1)2
155 x 1 (1:1:1) * dmax
139.5 x (1)4 (4:5:5) @ 90% of dmax

155kg Back Squat

Snatch:
32.5 x (1)5
52.5 x (1)4
72.5 x (1)3
92.5 x (1)2 (2:7:7) @ 90% of dmax

92.5kg Snatch

Clean + Power Jerk:
46 x (1+1)5
66 x (1+1)4
86 x (1+1)3
106 x (1+1)2 (4:11:11) @ 90% of dmax

106kg Clean + Power Jerk

Clean Pull:
126 x (2)2 (4:15:15) @ dmax + 20

Snatch Pull:
112.5 x (2)2 (4:19:19) @ dmax + 20

2020MAR01 (BRU D7.W7) (210)

Back Squat:
20 x (1)5
74 x (1)5
114 x (1)10 (10:10:208)

114kg Back Squat

Bent Rows:
20 x (10)2
30 x (8)2
50 x (6)2
70 x (4)2

Power Clean + Push Press:
30 x (1+1)3
50 x (1+1)3
70 x (1+1)3
80 x (1+1)1
92.5 x (1+1)1 (2:12:210) @ 70% of CJ dmax

92.5kg Power Clean + Push Press

2020FEB29 (BRU D6.W7)

Back Squat:
20 x (1)10
72.5 x (1)5
112.5 x (1)4
142.5 x (1)3 (3:3:175)
162.5 x 1 (1:4:176) * dmax
114 x (1)2 (2:6:178) @ 70% of dmax

162.5kg Back Squat

18" Block Clean + Power Jerk:
20 x warm up
30 x (1+1)5
57.5 x (1+1)5
77.5 x (1+1)4
97.5 x (1+1)3 (6:12:184)
117.5 x (1+1)1 (2:14:186) * dmax

117.5kg 18" Block Clean + Power Jerk

18" Block Power Clean + Power Jerk:
92.5 x (1+1)3 (6:20:192) @ 70% of dmax

18" Block Clean Pull:
132.5 x (3)2 (6:26:198) @ dmax + 15

2020FEB28 (BRU D5.W7)

Back Squat:
20 x (1)5
57.5 x (1)3
77.5 x (1)2
97.5 x (1)4
117.5 x (1)2 (2:2:142)
137.5 x 1 (1:3:143)
117.5 x (1)3 (3:6:146)
137.5 x (1)2 (2:8:148)
157.5 x 1 (1:9:149) * dmax
107.5 x (1)2 (2:11:151) @ 70% of dmax

157.5kg Back Squat

18" Block Snatch:
20 x warm up
30 x (1)5
50 x (1)10
70 x (1)8
90 x M
90 x 1 (1:12:152)
90 x (M)2
72.5 x 1 (1:13:153)
82.5 x 1 (1:14:154)
87.5 x 1 (1:15:155)
82.5 x 1 (1:16:156)
92.5 x 1 (1:17:157)
97.5 x (M)2
72.5 x 1 (1:18:158)
87.5 x 1 (1:19:159)
92.5 x 1 (1:20:160)
87.5 x 1 (1:21:161)
97.5 x M
102.5 x (M)2
102.5 x 1 (1:22:162) * dmax

102.5kg 18" Block Snatch

18" Block Power Snatch:
71.5 x (2)2 (4:26:166) @ 70% of dmax

18" Block Snatch Pull:
117.5 x (3)2 (6:32:172) @ dmax + 15

2020FEB27 (BRU D4.W7)

Back Squat:
20 x (1)5
72.5 x (1)5
102.5 x (1)3
132.5 x 1 (1:1:94)
122.5 x 1 (1:2:95)
142.5 x 1 (1:3:96)
132.5 x 1 (1:4:97)
152.5 x 1 (1:5:98) * dmax
107 x (1)2 (2:7:100) @ 70% of dmax

152.5kg Back Squat

Clean + Power Jerk:
20 x warm up
30 x (1+1)5
50 x (1+1)5
70 x (1+1)3
90 x (1+1)1 (2:9:102)
80 x (1+1)2
100 x (1+1)1 (2:11:104)
90 x (1+1)2 (4:15:108)
110 x (1+1)1 (2:17:110)
100 x (1+1)2 (4:21:114)
120 x (1+1)1 (2:23:116) * dmax

120kg Clean + Power Jerk

Clean Pull:
135 x (3)2 (6:29:122) @ dmax + 15

Power Clean + Power Jerk:
84 x (1+1)4 (8:37:140) @ 70% of dmax

2020FEB26 (BRU D3.W7)

Back Squat:
20 x (1)5
70 x (1)5
110 x (1)4
140 x (1)3 (3:3:61)
160 x 1 (1:4:62) * dmax
112 x (1)2 (2:6:64) @ 70% of dmax

160kg Back Squat

Snatch:
20 x warm up
30 x (1)10
50 x (1)3
70 x (1)2 (2:8:66)
80 x 1 (1:9:67)
60 x (1)3
80 x C/M
80 x (1)2 (2:11:69)
90 x 1 (1:12:70)
70 x (1)3 (3:15:73)
90 x (1)2 (2:17:75)
100 x M
100 x 1 (1:18:76) * dmax
80 x (1)3 (3:21:79)
100 x 1 (1:22:80)
100 x M
100 x 1 (1:23:81)

100kg Snatch

Snatch Pull:
115 x (3)2 (6:29:87) @ dmax + 15

Power Snatch:
70 x (1)6 (6:35:93) @ 70% of dmax

2020FEB25 (BRU D2.W7)

Back Squat:
20 x (1)5
55 x (1)3
75 x (1)3
105 x (1)2
125 x 1 (1:1:30)
105 x (1)3
125 x (1)2 (2:3:32)
155 x 1 (1:4:33) * dmax
108.5 x (1)2 (2:6:35) @ 70% of dmax

155kg Back Squat

Clean + Power Jerk:
20 x warm up
30 x (1+1)3
55 x (1+1)3
75 x (1+1)2
95 x (1+1)1 (2:8:37)
75 x (1+1)3
95 x (1+1)2 (4:12:41)
115 x (1+1)1 (2:14:43) * dmax
80.5 x (1+1)3 (6:20:49) @ 70% of dmax

115kg Clean + Power Jerk

Clean Pull:
105 x 3 (3:23:52)
130 x (3)2 (6:29:58) @ dmax + 15

2020FEB24 (BRU D1.W7)

Back Squat:
20 x (1)5
70 x (1)5
100 x (1)3
120 x 1 (1:1:1)
100 x (1)3
130 x (1)2 (2:3:3)
150 x 1 (1:4:4) * dmax
105 x (1)4 @ 70% of dmax

150kg Back Squat

18" Block Snatch:
20 x warm up
30 x (1)10
50 x (1)5
70 x (1)3 (3:7:7)
80 x 1 (1:8:8)
90 x (C)2

Snatch:
60 x (1)3
80 x (1)2 (2:10:10)
90 x 1 (1:11:11)
95 x 1 (1:12:12)
100 x M
100 x (1:13:13) * dmax
70 x (1)4 (4:17:17) @ 70% of dmax

100kg Snatch

Snatch Pull:
70 x 3 (3:20:20)
92.5 x 3 (3:23:23)
115 x (3)2 (6:29:29) @ dmax + 15

2020FEB23 (BRU D7.W6) (86)

Back Squat:
20 x (1)5
50 x (1)5
70 x (1)3
90 x (1)2
110 x 1
90 x (1)3
110 x (1)2
130 x 1 (1:1:80)
110 x (1)3
130 x (1)2 (2:3:82)
150 x 1 (1:4:83) * dmax
127.5 x (1)3 (3:7:86) @ 85% of dmax

150kg Back Squat

2020FEB22 (BRU D6.W6)

Power Clean + Split Jerk:
20 x warm up
30 x (1+1)5
50 x (1+1)5
70 x (1+1)5
90 x (1+1)3
110 x (1+1)1 (2:2:75) * dmax
80 x (1+1)3
100 x (1+1)2 (4:6:79)
120 x C

110kg Power Clean + Split Jerk

* Notes:

- Sick and tired of being sick and tired.

2020FEB21 (BRU D5.W6)

Back Squat:
20 x (5)3
50 x (5)2
70 x (5)
100 x 5

Power Snatch:
30 x (1)3
50 x (1)3
60 x (1)3
70 x (1)3
80 x (1)2
90 x 1 (1:1:52)
80 x (1)3
90 x (1)2 (2:3:54)
100 x M
100 x 1 (1:4:55) * dmax
85 x (1)6 (6:10:61) 85% of dmax

100kg Power Snatch

Snatch Pull:
95 x 3 (3:13:64)
115 x (3)3 (9:22:73) @ dmax + 15

* Notes:

- Back squats are out for the time being until I can figure out how to get my low back to cooperate.

2020FEB20 (BRU D4.W6)

Back Squat:
20 x (5)5
50 x (5)2
70 x 5

* Notes:

- Did you notice the infinite amount of sets with 20kg.  For the life of me, I could not get warmed up today.  My low back is completely ruined after spending the entire day installing a tile platform -- close to 1700lbs of rubber moved from my driveway into the basement.  I'm toast.

2020FEB19 (BRU D3.W6)

18" Block Clean + Power Jerk:
20 x warm up
30 x (1+1)10
50 x (1+1)3
70 x (1+1)2
90 x (1+1)2 (4:4:32)
100 x (1+1)1 (2:6:34) * dmax

100kg 18" Block Clean + Power Jerk

18" Block Clean Pull:
115 x (3)3 (9:15:43) @ dmax + 15

18" Block Power Clean + Power Jerk:
85 x (2+2)2 (8:23:51) @ 85% of dmax

* Notes:

- I'm still struggling and battling a cold swamping me with melancholy.  There definitely is zero spring in my step.  When will this nagging illness leave?

2020FEB18 (BRU D2.W6)

Back Squat:
20 x (5)5

Back Squat:
20 x (5)2
50 x (5)2
70 x (5)2
100 x (4)2
120 x (3)2
150 x 2 (2:2:21)
170 x 1 (1:3:22) * dmax
144.5 x (2)3 (6:9:28) @ 85% of dmax

170kg Back Squat

* Notes:

- The toll of fighting off a cold has finally made it's mark.  I started squatting earlier in the morning but had to rest due to a generalized state of fatigue along with a relentless cough that's draining me.  I did manage to get under the barbell later in the day, but even then, back squatting 170kg was a gift.

2020FEB17 (BRU D1.W6)

18" Block Snatch:
20 x warm up
30 x (1)5
50 x (1)5
70 x (1)5
80 x (1)3
60 x (1)3
80 x (1)2
90 x 1 (1:1:1)
70 x (1)3
90 x (1)2 (2:3:3)
100 x C
100 x M
100 x 1 (1:4:4) * dmax
85 x (2)3 (6:10:10) @ 85% of dmax

100kg 18" Block Snatch

18" Block Snatch Pull:
115 x (3)3 (9:19:19) @ dmax + 15

2020FEB16 (REST)

Rest:

- Sick with a never ending and relentless cough.

2020FEB15 (BRU D6.W5) (162)

Back Squat:
20 x (5)4
70 x (5)2
120 x 3
170 x 1 (1:1:153) * dmax
127.5 x (3)3 (9:10:162) @ 75% of dmax

170kg Back Squat

2020FEB14 (BRU D5.W5)

Snatch:
20 x warm up
39 x (1)5
59 x (1)3
70 x (2)3 (6:6:131) @ 75% of dmax

79kg x 2 Snatch

Clean + Power Jerk:
30 x (1+1)5
50 x (1+1)3
70 x (1+1)3
90 x (2+2)3 (12:18:143) @ 75% of dmax

90kg (1+1)2 Clean + Power Jerk 

Back Squat:
20 x (5)2
77.5 x 5
127.5 x (3)3 (9:27:152) @ 75% of dmax

127.5kg x 3 Back Squat

Quad Temper:
Pin x 3 min

2020FEB13 (BRU D4.W5)

Back Squat:
20 x (5)3
70 x 5
90 x 3
110 x 3
90 x 5
110 x 3
130 x 1 (1:1:109)
110 x 5
130 x 3 (3:4:112)
150 x 1 (1:5:113)
130 x 3 (3:8:116)
150 x 2 (2:10:118)
170 x 1 (1:11:119) * dmax
127.5 x (2)3 (6:17:125) @ 75% of dmax

170kg Back Squat

Hand Release Pull Up + Standing Band Tricep Pushdown:
((bw x 1) + (Orange x 10))1
((bw x 2) + (Orange x 10))1
((bw x 3) + (Orange x 10))1
((bw x 4) + (Orange x 10))1
((bw x 5) + (Orange x 10))1

Hand Release Parallel Pull Up + Dips:
((bw x 5) + (bw x 10))1
((bw x 4) + (bw x 10))1
((bw x 3) + (bw x 10))1
((bw x 2) + (bw x 10))1
((bw x 1) + (bw x 10))1

Standing Band Single Arm Face Pull + Captains of Crush:
((Purple x 10 L/R) + (#T x 10))1
((Purple x 10 L/R) + (#1 x 5))1
((Purple x 10 L/R) + (#1.5 x 1))1
((Purple x 10 L/R) + (#1 x 5))1
((Purple x 10 L/R) + (#2 x 1))1

2020FEB12 (BRU D3.W5)

Clean Pull:
20 x warm up
50 x (3)2
70 x 3
90 x 3 (3:3:51)
110 x 3 (3:6:54)
130 x 3 (3:9:57)
150 x C
150 x 3 (3:12:60)

12" Block Power Clean + Power Jerk:
20 x warm up
35 x (1+1)6
55 x (1+1)5
75 x (1+1)4
95 x (1+1)3 (6:18:66)
115 x (M)2
95 x (1+1)2 (4:22:70)
110 x (1+1)1 (2:24:72)
100 x (1+1)2 (4:28:76)
115 x (1+1)1 (2:30:78)
105 x (1+1)2 (4:34:82)
120 x (1+1)1 (2:36:84) * dmax

120kg 12" Block Power Clean + Power Jerk

12" Block Clean + Power Jerk:
20 x warm up
50 x (3+0)1
70 x (3+0)1
90 x (3+0)1 (3:39:87)
90 x (2+2)3 (12:51:99) @ 75% of dmax

12" Block Clean Pull:
135 x (3)3 (9:60:108) @ dmax + 15

Quad Temper:
Pin x 3 min

2020FEB11 (BRU D2.W5)

Back Squat:
20 x (5)2
70 x (5)2
90 x (3)2
110 x (1)2
90 x 3
110 x 2
130 x 1 (1:1:33)
110 x 3
130 x 2 (2:3:35)
150 x 1 (1:4:36)
130 x 3 (3:7:39)
150 x 2 (2:9:41)
170 x 1 (1:10:42) * dmax
127.5 x (2)3 (6:16:48)

170kg Back Squat

* Notes:

- I'm dead tired today and nursing a super tight right knee that doesn't want to cooperate with anything that involves a quick movement.  Due to my unexplainable lack of energy and troublesome right knee, I've decided to make a couple adjustments to the training program.  Namely, I'm going to squat more during the training week.  The idea behind this adjustment is that my knees felt much better when I squatted everyday, compared to twice per week.  The frequent squatting seems to keep my knees more supple and less prone to injury and tightness.  So, I'm going to attempt incorporating more squats per week -- hopefully everyday.

2020FEB10 (BRU D1.W5)

Snatch Pull:
20 x warm up
50 x (3)2
70 x 3
90 x 3 (3:3:3)
110 x 3 (3:6:6)
130 x 3 (3:9:9)

12" Block Snatch:
20 x warm up
35 x (1)6
55 x (1)5
75 x (1)4
95 x (1)3 (3:12:12)
115 x (C)2
95 x M
95 x (1)2 (2:14:14)
105 x M
105 x 1 (1:15:15) * dmax
100 x (1)2 (2:17:17)
110 x M
110 x C

105kg 12" Block Snatch

12" Block Snatch Pull:
120 x (3)3 (9:26:26) @ dmax + 15

12" Block Power Snatch:
79 x (2)3 (6:32:32) @ 75% of dmax

2020FEB09 (REST)

Rest:

- Taking a day off to recoup from yesterday's meet.  I'm physically crushed.

2020FEB08 (BRU D6.W4) (147)

Snatch:
20 x warm up
40 x (1)6
50 x (1)5
70 x (1)4
90 x (1)2 (2:2:139)
95 x 1 * Attempt 1 (1:3:140) * State Record
100 x 1 * Attempt 2 (1:4:141)
105 x 1 * Attempt 3 (1:5:142) * dmax

Power Clean + Power Jerk:
20 x warm up
40 x (1+1)5
50 x (1+1)5
70 x (1+1)3
90 x (1+1)2
110 x (1+1)1 (2:7:144)
115 x (1+1)1 * Attempt 1 (1:8:145) * State Record
125 x (1+1)1 * Attempt 2 (1:9:146)
130 x (1+1)1 * Attempt 3 (1:10:147) * dmax

* Notes:

-  I finally got off my ass and competed at a local weightlifting meet today.  I went 6 for 6, a first!  Plus, I broke the Missouri Valley Weightlifting's Masters (45-49 age group) 109kg weight class state record with a 105kg snatch, 130kg power clean + power jerk, totaling 235kg.  The previous record was 93kg snatch and 112kg clean and jerk.  I surpassed that benchmark by 30kg -- not to fucking shabby for only training 4 weeks in preparation for this meet.

Unfortunately, I have zero video coverage of my attempts, because I participated in this event alone -- acting as my own coach, attempts counter, and athlete.  In hindsight, I wish I would have asked someone to record the record breaking lifts; however, I decided to pass on the thought.  Instead, focusing on getting the job done and not memorializing it with a video clip.  I chose paper as my vehicle to memorialize my efforts.

2020FEB07 (BRU D5.W4)

Power Clean + Power Jerk:
20 x warm up
30 x (1+1)6
50 x (1+1)5
70 x (1+1)4
90 x (1+1)3
110 x (1+1)2 (4:4:106)
115 x (1+1)1 (2:6:108) * dmax
92 x (1+1)6 (12:18:120) @ 80% of dmax

115kg Power Clean + Power Jerk

Clean Pull:
125 x (5)2 (10:28:130) @ dmax + 10

Back Squat:
20 x (5)2
70 x (5)2
120 x 3
170 x 1 (1:29:131) * dmax
136 x (3)2 (6:35:137) @ 80% of dmax

170kg Back Squat

2020FEB06 (BRU D4.W4)

Snatch:
20 x warm up
30 x (1)6
50 x (1)5
70 x (1)4
90 x (1)3 (3:3:84)
95 x (1)2 (2:5:86) * dmax
100 x (M)2

95kg Snatch

Snatch Pull:
105 x (5)2 (10:15:96) @ dmax + 10

Snatch:
76 x (3)2 (6:21:102) @ 80% of dmax

2020FEB05 (BRU D3.W4)

Snatch:
20 x warm up
44 x (1)6
64 x (1)3
84 x (1)6 (6:6:63) @ 80%

84kg Snatch

Power Clean + Power Jerk:
20 x warm up
36 x (1+1)6
56 x (1+1)3
76 x (1+1)3
96 x (1+1)6 (12:18:75) @ 80%

96kg Power Clean + Power Jerk

Back Squat:
20 x (5)2
76 x (5)2
106 x 4
136 x (3)2 (6:24:81) * 80%

136kg x 3 Back Squat

2020FEB04 (BRU D2.W4)

18" Block Power Clean + Power Jerk:
20 x warm up
30 x (1+1)10
50 x (1+1)5
70 x (1+1)3
90 x (1+1)1
80 x (1+1)3
100 x (1+1)2 (4:4:26)
120 x (1+1)1 (2:6:28) * dmax
96 x (3+3)2 (12:18:40) @ 80% of dmax

120kg 18" Block Power Clean + Power Jerk

18" Block Clean Pull:
130 x (5)2 (10:28:50) @ dmax + 10

Back Squat:
20 x (5)2
70 x (5)2
120 x 5
170 x 1 (1:29:51) * dmax
136 x (3)2 (6:35:57) @ 80% of dmax

170kg Back Squat

2020FEB03 (BRU D1.W4)

18" Block Snatch:
20 x warm up
30 x (3)4
50 x (3)2
70 x (1)3
80 x (1)2
90 x 1 (1:1:1)
75 x M
75 x (1)2
95 x 1 (1:2:2)
80 x (1)2
100 x 1 (1:3:3)
85 x (1)2 (2:5:5)
105 x 1 (1:6:6) * dmax
90 x (M)2
84 x (3)2 (6:12:12) @ 80% of dmax

105kg 18" Block Snatch

18" Block Snatch Pull:
115 x (5)2 (10:22:22) @ dmax + 10

2020FEB02 (REST)

Rest:

- I'm enjoying a rest day to spend some quality time with visiting family.  I'll get back to lifting tomorrow.

2020FEB01 (BRU D6.W3) (207)

Snatch:
20 x warm up
31.5 x (1)6
51.5 x (1)5
71.5 x (1)6 (6:6:189) @ 65%

71.5kg Snatch

Power Clean + Power Jerk:
20 x warm up
44.5 x (1+1)6
64.5 x (1+1)3
84.5 x (1+1)6 (12:18:201) @ 65%

84.5kg Power Clean + Power Jerk

Back Squat:
20 x (5)2
74 x (5)2
104 x (3)2 (6:24:207) @ 65%

2020JAN31 (BRU D5.W3)

12" Block Power Clean + Power Jerk:
20 x warm up
30 x (1+1)6
50 x (1+1)5
70 x (1+1)4
90 x (1+1)3 (6:6:129)
80 x (1+1)2
100 x (1+1)1 (2:8:131)
90 x (1+1)2 (4:12:135)
110 x (1+1)1 (2:14:137)
100 x (1+1)2 (4:18:141)
120 x (1+1)1 (2:20:143)
110 x (1+1)2 (4:24:147)
130 x M
130 x (1+1)1 (2:26:149) * dmax

130kg 12" Block Power Clean + Power Jerk

12" Block Clean Pull:
140 x (5)2 (10:36:159) @ dmax + 10

12" Block Power Clean + Power Jerk:
84.5 x (3)2 (6:42:165) @ 65% of dmax

Back Squat:
20 x (5)4
70.5 x (5)2
110.5 x (4)2 (8:50:173)
140.5 x (3)2 (6:56:179)
160.5 x (2)2 (4:60:183)

160.5kg x 2 Back Squat

2020JAN30 (BRU D4.W3)

12" Block Snatch:
20 x warm up
30 x (1)5
50 x (1)8
70 x (1)3
90 x 1 (1:1:109)
80 x (1)3 (3:4:112)
100 x 1 (1:4:113)
90 x (1)3 (3:7:116)
110 x 1 (1:8:117) * dmax
71.5 x (3)2 (6:14:123) @ 65% of dmax

110kg 12" Block Snatch

12" Block Snatch Pull:
120 x (5)2 (10:24:133) @ dmax + 10

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

Dips:
bw x (10)5

Bell Up KB Press + Standing Band Face Pull:
((8 x 6) + (Purple x 10))5

Bench Wrist Curl:
20 x (25)4

* Notes:

- It felt great to "move with purpose" today.  I felt very sharp and quick, and that definitely helped me drum up enough confidence to snatch 110kg from the blocks.  I've noticed that the longer I "set-up" on the barbell, the more my confidence dwendles.  So today, once I grabbed the barbell, I just went -- boom -- resulting in a recent PR of 110kg.

2020JAN29 (BRU D3.W3)

Snatch:
20 x warm up
32 x (1)5
47 x (1)3
62 x (1)6 (6:6:96) @ 65%

62kg Snatch

Power Clean + Power Jerk:
20 x warm up
38 x (1+1)3
58 x (1+1)3
78 x (1+1)6 (12:18:108) @ 65%

78kg Power Clean + Power Jerk

Back Squat:
20 x (5)2
70.5 x (5)2
110.5 x (3)2 (6:24:114) @ 65%

* Notes:

- Taking it very easy today.  I feel stiff as a board, so percentage minimums are in full effect.

2020JAN28 (BRU D2.W3)

18" Block Power Clean + Power Jerk:
20 x warm up
30 x (1+1)10
50 x (1+1)6
70 x (1+1)5 (10:10:33)
90 x (1+1)4 (8:18:41)
110 x (1+1)3 (6:24:47)
100 x (1+1)1 (2:26:49)
110 x (1+1)1 (2:28:51)
120 x (1+1)1 (2:30:53) * dmax
68 x (3+3)2 (12:42:65) @ 65% of dmax

120kg 18" Block Power Clean + Power Jerk

18" Block Clean Pull:
130 x (5)2 (10:52:75)

Back Squat:
20 x (5)2
70 x (5)2
120 x 5 (5:57:80)
150 x 3 (3:60:83)
170 x 1 (1:61:84) * dmax
110.5 x (3)2 (6:67:90) @ 65% of dmax

170kg Back Squat

Pull Up + Chin Up + Parallel Pull Up + Press:
((bw x (1+1+1)) + (20 x 10))1
((bw x (1+1+1)) + (30 x 8))1
((bw x (1+1+1)) + (40 x 6))1
((bw x (1+1+1)) + (50 x 4))1
((bw x (1+1+1)) + (60 x 2))1

Dips + Fat Gripz Trap Bar Seal Row:
((bw x 10) + (60 x 6))5

2020JAN27 (BRU D1.W3)

18" Block Snatch:
20 x warm up
30 x (1)5
50 x (1)5
70 x (1)3 (3:3:3)
90 x M
90 x 1 (1:4:4)
60 x (1)5
80 x (1)3 (3:7:7)
100 x (M)3
80 x M
80 x (1)2 (2:9:9)
90 x M
90 x 1 (1:10:10)
85 x (1)2 (2:12:12)
95 x 1 (1:13:13) * dmax
100 x M * grip slip
100 x C
62 x (3)2 (6:19:19) @ 65% of dmax

95kg 18" Block Snatch

18" Block Snatch Pull:
105 x (5)2 (10:23:23) @ dmax + 10

Hand Release Pull Up + Dips:
((bw x 6) + (bw x 10))1
((bw x 5) + (bw x 10))1
((bw x 4) + (bw x 10))1
((bw x 3) + (bw x 10))1
((bw x 2) + (bw x 10))1
((bw x 1) + (bw x 10))1

Standing Plate Cuban Curl + Standing Band Bicep Curl:
((1.5 x 15) + (Maroon x 10))3

2020JAN26 (BRU D6.W2) (206)

Snatch:
20 x warm up
39 x (1)3
59 x (1)3
79 x (1)6 (6:6:188) @ 75%

79kg Snatch

No Contact Muscle Clean + Power Jerk:
34 x (1+1)3
54 x (1+1)3
74 x (1+1)3
94 x (1+1)6 (12:18:200) @ 75%

94kg No Contact Power Clean + Power Jerk

Back Squat:
20 x 5
77.5 x 5
127.5 x (3)2 (6:24:206) @ 75%

* Notes:

- After spending all day behind the wheel, I decided to take it easy today and only work up to 75% of my most recent dmax.  Smart move because everything felt super heavy.

2020JAN25 (REST)

Rest:

- Taking a day off to travel down to Fort Leonard Wood so that my son can spent the night with friends from our old neighborhood on Fort Knox. 

2020JAN24 (BRU D5.W2)

24" Block Power Clean + Power Jerk:
20 x warm up
40 x (1+1)5
50 x (1+1)3
60 x (1+1)1
50 x (1+1)3
60 x (1+1)2
70 x (1+1)1
60 x (1+1)2
80 x (1+1)1
70 x (1+1)2
90 x (1+1)1
80 x (1+1)2
100 x (1+1)1 (2:2:153)
90 x (1+1)2
110 x (1+1)1 (2:4:155)
100 x (1+1)2 (4:8:159)
120 x (1+1)1 (2:10:161)
125 x (1+1)1 (2:12:163) * dmax
94 x (3+3)2 (12:24:175) @ 75% of dmax

125kg 24" Block Power Clean + Power Jerk

24" Block Clean Pull:
135 x (5)2 (10:34:185) @ dmax + 10

Back Squat:
20 x (5)2
70 x (5)2
120 x 4/3/2/1
170 x 1 (1:25:176)
127.5 x (3)2 (6:31:182)

170kg Back Squat

Pull Up + Reverse Hyper (Strap) + Parallel Pull Up:
((bw x 4) + (115 x 10) + (bw x 4))1
((bw x 3) + (115 x 10) + (bw x 3))1
((bw x 2) + (115 x 10) + (bw x 2))1
((bw x 1) + (115 x 10) + (bw x 1))1

Dips + KB Press + Fat Gripz Trap Bar Seal Row:
((bw x 10) + (8 x 6) + (60 x 10))1
((bw + 10 x 10) + (12 x 6) + (60 x 10))1
((bw + 15 x 10) + (16 x 6) + (60 x 10))1
((bw + 20 x 10) + (20 x 6) + (60 x 10))1

Standing Plate Lateral Raise:
2.5 x 10
5 x 10
2.5 x 10
5 x 10

2020JAN23 (BRU D4.W2)

24" Block Snatch:
20 x warm up
30 x (1)6
50 x (1)5
60 x (1)4
70 x (1)3
80 x (1)2 (2:2:123)
90 x 1 (1:3:124)
95 x M/C
75 x M
75 x (1)2 * straps
85 x 1 (1:4:125)
80 x (1)2 (2:6:127)
90 x 1 (1:7:128) * dmax 1
85 x (1)2 (2:9:130)
95 x 1 (1:10:131) * dmax 2
90 x (1)2 (2:12:133)
100 x M
100 x 1 (1:13:134) * dmax 3
105 x 1 (1:14:135) * dmax 4
79 x (3)2 (6:20:141) @ 75% of dmax

105kg 24" Block Snatch

24" Block Snatch Pull:
115 (5)2 (10:30:151) @ dmax + 10

Hand Release Pull Up + Dips:
((bw x 6) + (bw x 10))1
((bw x 5) + (bw x 10))1
((bw + 8 x 4) + (bw + 8 x 10))1
((bw + 8 x 3) + (bw + 8 x 10))1
((bw + 8 x 2) + (bw + 8 x 10))1

2020JAN22 (BRU D3.W2)

Snatch:
20 x warm up
30 x (1)6
50 x (1)3
60 x (3)2 (6:6:103) @ 75%

Power Clean + Power Jerk:
20 x warm up
42.5 x (1+1)3
62.5 x (1+1)3
82.5 x (3+3)2 (12:18:115) @ 75%

Back Squat:
20 x (5)2
77.5 x 5
107.5 x 4
127.5 x (3)2 (6:24:121) @ 75%

127.5kg x 3 Back Squat

* Notes:

- Taking it very easy today.  I had some car issues that required my immediate attention this morning, resulting in a $2000.00 plus bill.  So my level of motivation was lacking to say the least.  I'll try to attack the weights with a little more vigor tomorrow.

2020JAN21 (BRU D2.W2)

18" Block Power Clean + Power Jerk:
20 x warm up
30 x (1+1)5
50 x (1+1)5
70 x (1+1)3
90 x (1+1)1 (2:2:47)
60 x (1+1)3
80 x (1+1)2
100 x (1+1)1 (2:4:49)
70 x (1+1)3
90 x (1+1)2 (4:8:53)
110 x (1+1)1 (2:10:55) * dmax
80 x (1+1)3
100 x (1+1)2 (4:14:59)
120 x (M)3
82.5 x (3+3)2 (12:26:71) @ 75% of dmax

110kg 18" Block Power Clean + Power Jerk

18" Block Clean Pull:
100 x 3 (3:29:74)
120 x (5)2 (10:39:84) @ dmax + 10

Pull Up + Dips:
((bw x 5) + (bw x 10))1
((bw x 4) + (bw x 10))1
((bw x 3) + (bw x 10))1
((bw x 2) + (bw x 10))1
((bw x 1) + (bw x 10))1

Chin Up + Dips:
((bw x 5) + (bw x 10))1

Back Squat:
20 x (5)2
70 x (5)2
120 x 4
160 x 1 (1:40:85)
130 x 3 (3:43:88)
170 x 1 (1:44:89) * dmax
140 x 2 (2:46:91)
127.5 x (3)2 (6:52:97) @ 75% of dmax

170kg Back Squat

Reverse Hyper (Strap) + Fat Gripz Trap Bar Seal Row:
((115 x 10) + (60 x 10))1
((115 x 10) + (60 x 8))1
((115 x 10) + (60 x 6))1
((115 x 10) + (60 x 4))1
((115 x 10) + (60 x 2))1

Bench Wrist Curl + Seated Band Tricep Pushdown:
((20 x 20) + (Orange x 20))1
((25 x 20) + (Orange x 20))1
((30 x 20) + (Orange x 20))1
((35 x 20) + (Orange x 20))1

2020JAN20 (BRU D1.W2)

18" Block Snatch:
20 x warm up
30 x (1)5
50 x (1)5
70 x (1)4 (4:4:4)
80 x (1)3 (3:7:7)
70 x (1)3 (3:10:10)
90 x (C)2
70 x (1)3 (3:13:13)
80 x 1 (1:14:14) * dmax
80 x M
80 x C

80kg 18" Block Snatch

Back Squat:
20 x (5)2
70 x (5)2
120 x 4
140 x 3 (3:17:17)
160 x 2 (2:19:19)
180 x 1 (1:20:20)
135 x (3)3 (9:29:29)

180kg Back Squat

18" Block Snatch:
60 x (3)2 (6:35:35) @ 75%

18" Block Snatch Pull:
90 x (5)2 (10:45:45) @ dmax + 10

* Notes:

- I'm blaming today's lackluster (shitty) snatch session on the 13 hour car ride from yesterday -- enough said.

2020JAN19 (REST)

Rest:

- Today is a rest day, sort of.  I went on a 13 hour car ride from Missouri to Kentucky to bring back my Uesaka bumpers that I've left behind in Kentucky at a friend's gym (Derby City Barbell) to offset the exorbitant cost of shipping them with my household goods when we moved from Kentucky to Missouri.  Now, they are in my possession; or at least, 1/3 of them.  I need to schedule another trip out to Kentucky to bring back the remaining lot of equipment. 

2020JAN18 (BRU D6.W1) (301)

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1

Back Squat:
70 x (1)3
90 x (1)2
110 x 1
90 x 3
110 x 2
130 x 1 (1:1:253)
110 x 3
130 x 2 (2:3:255)
150 x 1 (1:4:256)
130 x 3 (3:7:259)
150 x 2 (2:9:261)
170 x 1 (1:10:262) * dmax
119 x (3)3 (9:19:271) @ 70%

170kg Back Squat

Snatch Deadlift + (AK) Hang Snatch:
20 x (1+3)2
52 x (1+3)2
72 x (1+3)3 (12:31:283) @ 70%

Power Clean + (AK) Hang Power Clean + Push Jerk:
57 x (1+2+3)2
77 x (1+2+3)3 (18:49:301)

* Notes:

- I'm dragging ass today.  I had a less than ideal night of sleep, tossing around like a fish out of water since 0200 and making a 170kg back squat was completely unexpected.  Initially, I started with some front squats but found myself under the struggle bus, and had an epiphany -- why am I front squatting if I don't plan on doing any cleans?  I'm come to realization that cleans place and undue amount of stress on my low back, making a bad situation worse.  So, (for now) no more cleans for this old guy.  I believe goals relative to the clean can be met with the power clean; or, at least fairly close so that I don't have to expose my low back to any further unnecessary stress.  Time will only tell if this decision will bare fruit.

2020JAN17 (BRU D5.W1)

12" Block Power Clean + Push Jerk:
20 x warm up
40 x (1+1)5
50 x (1+1)5
70 x (1+1)4
90 x (1+1)3 (6:6:206)
110 x (1+1)2 (4:10:210) * dmax
122.5 x (C)2
50 x (1+1)4
70 x (1+1)3
80 x (1+1)2 (4:14:214)
90 x (1+1)1 (2:16:216)
77 x (1+1)9 (18:34:234) @ 70%

110kg 12" Block Power Clean + Push Jerk

12" Block Clean Pull:
100 x 3 (3:37:237)
120 x (5)3 (15:52:252) @ dmax + 10

2020JAN16 (BRU D4.W1)

6" Block Snatch Deadlift + (BK) Hang Snatch:
20 x warm up
40 x (1+1)5
50 x (1+1)4
60 x (1+1)3
70 x (1+1)2
80 x (1+1)1 (2:2:153)
70 x (1+1)3
80 x (1+1)2 (4:6:157)
90 x (1+1)1 (2:8:159)
85 x (1+1)2 (4:12:163) * straps
95 x (1+1)1 (2:14:165)
102.5 x (1+M)1 (1:15:166)
102.5 x (1+1)1 (2:17:168) * dmax
72 x (1+3)3 (12:29:180) @ 70%

102.5kg 6" Block Snatch + (BK) Hang Snatch

6" Block Snatch Pull + (AK) Hang Snatch Pull:
92.5 x (1+3)1 (4:33:184)
112.5 x (1+4)2 (10:43:194) @ dmax + 10

6" Block Snatch Pull:
112.5 x 3 (3:46:197)
112.5 x 2 (2:48:199)
112.5 x 1 (1:49:200)

Chin Up + Dips:
((bw x 4) + (bw x 10))1
((bw x 3) + (bw x 10))1
((bw x 2) + (bw x 10))1
((bw x 1) + (bw x 10))1
((bw + 8 x 10) + (bw + 8 x 10))1

Reverse Hyper (Strap) + Lying Snow Angel:
((110 x 10) + (bw x 10))4
((115 x 10) + (bw + .25 x 10))1

2020JAN15 (BRU D3.W1)

Snatch:
20 x warm up
50 x (1)5
70 x (3)3 (9:9:121)

Clean + Push Jerk:
20 x warm up
64 x (1+1)5
84 x (3+3)3 (18:27:139)

Front Squat:
20 x (3)2
70 x (3)2
120 x 2 (2:29:141)
140 x 1 (1:30:142)
98 x (3)3 (9:39:151) @ 70%

140kg Front Squat

Pull Up + Dips + Reverse Hyper (Strap) + Fat Gripz Trap Bar Seal Row:
((bw x 4) + (bw x 10) + (110 x 10) + (60 x 10))4
((bw + 8 x 4) + (bw + 8 x 10) + (110 x 10) + (60 x 10))1

2020JAN14 (BRU D2.W1)

12" Block Clean Deadlift + (AK) Hang Power Clean + Push Jerk:
20 x (1+1+1)3
50 x (1+1+1)3
70 x (1+1+1)2
90 x (1+1+1)1 (3:3:46)
70 x (1+1+1)3
90 x (1+1+1)2 (6:9:52)
110 x (1+1+1)1 (3:12:55)
90 x (1+1+1)3 (9:21:64)
110 x (1+1+1)2 (6:27:70)
120 x (1+1+1)1 (3:30:73) * dmax
84 x (3+3+3)3 (27:57:100) @ 70%

120kg 12" Block Clean Deadlift + (AK) Hang Power Clean + Push Jerk

12" Block Clean Pull + (AK) Hang Clean Pull:
115 x (1+4)1 (5:62:105)
130 x (1+4)3 (15:77:120) @ dmax + 10

Front Squat:
20 x (1)5
70 x (1)3
90 x (1)2
110 x 1 (1:58:101)
90 x 1
110 x 1 (1:59:102)
130 x 1 (1:60:103) * dmax
150 x F
91 x (3)3 (9:69:112) @ 70%

* Float

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

Chin Up:
bw x 4/3/2/1

Dips + Seated Wrist Curl + Fat Gripz Trap Bar Seal Row:
((bw x 10) + (20 x 20) + (60 x 10))1
((bw x 10) + (20 x 20) + (60 x 8))1
((bw x 10) + (20 x 20) + (60 x 6))1
((bw x 10) + (20 x 20) + (60 x 4))1
((bw x 10) + (20 x 20) + (60 x 2))1

2020JAN13 (BRU D1.W1)

18" Block Snatch:
20 x warm up
40 x (3)5
50 x 2
60 x 1
50 x 3
60 x 2
70 x 1 (1:1:1)
60 x 3
70 x 2 (2:3:3)
80 x M/1 (1:4:4)
70 x 3 (3:7:7)
80 x 2 (2:9:9)
90 x 1 (1:10:10)
80 x 3 (3:13:13)
90 x 2 (2:15:15)
100 x 1 (1:16:16) * dmax
70 x (3)3 (9:25:25) @ 70%

100kg 18" Block Snatch

18" Block Snatch Pull:
90 x 3 (3:28:28)
110 x (5)3 (15:43:43) @ dmax + 10

Fat Gripz Trap Bar Seal Row + Dips + Parallel Pull Up + Reverse Hyper (Strap):
((60 x 6) + (bw x 10) + (bw x 4) + 110 x 10))5

* Notes:

- I've made a change in the programming to address the upcoming competitions that I plan on participating in.  As such, I've placed the squatting as a secondary movement and switched my focus back to the classic lifts.

2020JAN12 (SED D7.W5) D35 (129)

Front Squat:
20 x (1)5
70 x (1)5
120 x (1)5 (5:5:125)
140 x (1)4 (4:9:129)
160 x F

140kg Front Squat

Reverse Hyper (Strap):
110 x (10)5

* Float

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

Chin Up:
bw x 4/3/2/1

2020JAN11 (SED D6.W5) D34

Front Squat:
20 x (1)10
70 x (1)5
120 x (1)3 (3:3:113)
140 x (1)2 (2:5:115)
160 x 1 (1:6:116)
140 x (1)2 (2:8:118)
120 x (1)2 (2:10:120)
70 x 1
20 x 1

160kg Front Squat

Dips + Reverse Hyper (Strap):
((bw x 10) + (110 x 10))5

Fat Gripz Trap Bar Seal Row:
60 x 6
70 x 5
80 x 4
90 x 2
100 x 1

* Float

Pull Ups:
bw x 4/3/2/1
bw + 5 x 4/3/2/1

2020JAN10 (SED D5.W5) D33

Front Squat:
20 x (1)7
70 x 1
100 x 1
120 x 1 (1:1:103)
80 x 1
110 x 1
130 x 1 (1:2:104)
90 x 1
120 x 1 (1:3:105)
140 x 1 (1:4:106)
100 x 1
130 x 1 (1:5:107)
150 x 1 (1:6:108)
110 x 1
140 x 1 (1:7:109)
160 x 1 (1:8:110)

160kg Front Squat

Dips + Reverse Hyper (Strap) + Power Clean + Push Press:
((bw x 10) + (110 x 10) + (20 x (1+5))1
((bw + 12 x 10) + (110 x 10) + (20 x (1+5))1
((bw + 16 x 10) + (110 x 10) + (20 x (1+5))1
((bw + 20 x 10) + (110 x 10) + (20 x (1+5))1
((bw x 10) + (110 x 10) + (20 x (1+5))1

Fat Gripz Trap Bar Seal Row:
60 x 10
65 x 8
70 x 6
75 x 4
80 x 2

Bench Wrist Curls:
20 x 20
25 x 20
30 x 20
35 x (20)2

* Float

Parallel Pull Up + Pull Up + Chin Up:
bw x (1+1+1)7

2020JAN09 (SED D4.W5) D32

Front Squat:
20 x (1)5
70 x (1)5
120 x (1)4 (4:4:85)
135 x (1)3 (3:7:88)
150 x (1)2 (2:9:90)
160 x 1 (1:10:91)
140 x 1 (1:11:92)
120 x 1 (1:12:93)

160kg Front Squat

Dips + Reverse Hyper (Strap) + Fat Gripz Trap Bar Seal Row:
((bw x 10) + (110 x 10) + (60 x 5))5

Elephant Block Clean Pull:
50 x 3
70 x 3
100 x 3 (3:15:96)
120 x 3 (3:18:99)
140 x 3 (3:21:102)

* Float

Chin Up:
bw x (2)5

Parallel Pull Up:
bw x (2)5

2020JAN08 (SED D4.W5) D31

Front Squat:
20 x (1)5
70 x (1)5
100 x (1)2
120 x 1 (1:1:71)
105 x 1
125 x 1 (1:2:72)
110 x 1
130 x 1 (1:3:73)
115 x 1
125 x 1 (1:4:74)
120 x 1 (1:5:75)
140 x 1 (1:6:76)
125 x 1 (1:7:77)
145 x 1 (1:8:78)
130 x 1 (1:9:79)
150 x 1 (1:10:80)
120 x 1 (1:11:81)
70 x 1
20 x 1

150kg Front Squat

Dips + Reverse Hyper (Strap) + Trap Bar Seal Row:
((bw x 10) + (110 x 15) + (60 x 5))1
((bw + 12 x 10) + (110 x 15) + (65 x 5))1
((bw + 24 x 10) + (110 x 15) + (70 x 5))1
((bw + 32 x 10) + (110 x 15) + (75 x 5))1
((bw x 10) + (110 x 15) + (60 x 5))1

32kg x 10 Dips

Seated Wrist Curl + Standing Plate Cuban Curl + Snatch Pull:
((20 x 20) + (1.25 x 10) + (20 x 3))1
((20 x 20) + (1.25 x 10) + (40 x 3))1
((20 x 20) + (1.25 x 10) + (70 x 3))1
((20 x 20) + (1.25 x 10) + (100 x 3))1
((20 x 20) + (1.25 x 10) + (120 x 3))1

* Float

Hand Release Pull Up:
bw x (2)5

Chin Up:
bw x (2)5

2020JAN07 (SED D2.W5) D30

Front Squat:
20 x (1)5
70 x (1)5
100 x 1
120 x (1)2 (2:2:39)
130 x (1)3 (3:5:42)
110 x 1
130 x (1)2 (2:7:44)
140 x (1)3 (3:10:47)
120 x 1 (1:11:48)
100 x 1
70 x 1
20 x 1

140kg Front Squat

Dips + Trap Bar Seal Row + Reverse Hyper (Roller):
((bw x 10) + (60 x 6) + (110 x 10))1
((bw + 8 x 10) + (62.5 x 6) + (110 x 10))1
((bw x 10) + (60 x 6) + (110 x 10))1
((bw + 12 x 10) + (65 x 6) + (110 x 10))1
((bw x 10) + (60 x 6) + (110 x 10))1

24" Block Clean + Power Jerk:
40 x (1+1)3
47.5 x (1+1)5
67.5 x (1+1)4
87.5 x (1+1)3 (6:17:54)
107.5 x (1+1)2 (4:21:58)
87.5 x (2+2)3 (12:33:70)

107.5kg 24" Block Clean + Power Jerk

* Float

Hand Release Pull Up:
bw x (4)5

2020JAN06 (SED D1.W5) D29

Front Squat:
20 x (1)5
70 x (1)7
100 x (1)3
120 x (1)2 (2:2:2)
140 x 1 (1:3:3)
120 x (1)3 (3:6:6)
140 x (1)2 (2:8:8)
150 x 1 (1:9:9)
120 x 1 (1:10:10)
70 x 1
20 x 1

150kg Front Squat

Dips + Trap Bar Seal Row + Reverse Hyper (Roller):
((bw x 10) + (60 x 6) + (110 x 10))1
((bw + 8 x 10) + (60 x 6) + (110 x 10))1
((bw + 12 x 10) + (60 x 6) + (110 x 10))1
((bw + 16 x 10) + (60 x 6) + (110 x 10))1
((bw + 20 x 10) + (60 x 6) + (110 x 10))1

24" Block Snatch:
40 x 3
47.5 x (1)5
57.5 x (1)4
67.5 x (1)3 (3:13:13)
77.5 x (1)2 (2:15:15)
87.5 x 1 (1:16:16)
67.5 x (1)3 (6:22:22)

87.5kg 24" Block Snatch

24" Block Snatch Pull:
107.5 x (3)5 (15:37:37)

* Float:

Hand Release Pull Up:
bw x (1)10

Hand Release Chin Up:
bw x (5)2

Behind Neck Snatch Press:
20 x (5)2

Behind Neck Snatch Press + Overhead Squat:
20 x (3+2)2

24" Block Muscle Snatch + Behind Neck Snatch Press:
20 x (3+3)2

24" Block Snatch + Overhead Squat:
20 x (1+1)2

* Notes:

- I'm still suffering from some low back issues and I've made the decision to forgo with the back squats for the time being until I find some resolution to my low back.  Naturally, front squats require both a more upright torso position, and automatically regulate a lower weight, so it was a smart and easy substitution thereby giving me the opportunity to continue training while my low back heals. 

2020JAN05 (SED D7.W4) D28 (178)

Back Squat:
20 x (1)5
70 x (1)5
120 x (1)10

120kg Back Squat

Dips + Good Morning:
((bw x 10) + (20 x 6))5

* Float

Hand Release Pull Up:
bw x (2)10

* Notes:

- A very light back squat day with 10 singles at my bare minimum weight of 120kg.  The left side of my low back is causing me a lot of grief, so getting something done was better than nothing.

2020JAN04 (SED D6.W4) D27

Back Squat:
20 x (1)5
70 x (1)5
120 x (1)3 (3:3:156)
140 x (1)2 (2:5:158)
130 x (1)3 (3:8:161)
150 x (1)2 (2:10:163)
140 x (1)3 (3:13:166)
160 x (1)2 (2:15:168)

160kg Back Squat

Dips + Reverse Hyper (Strap) + KB Seal Row:
((bw x 10) + (110 x 10) + (24 x 6))1
((bw + 8 x 10) + (110 x 10) + (24 x 8))1

Dips + Reverse Hyper (Roller) + KB Seal Row:
((bw + 16 x 10) + (110 x 10) + (24 x 10))1
((bw + 28 x 10) + (110 x 10) + (26 x 6))1
((bw x 10) + (110 x 10) + (26 x 8))1

28kg x 10 Dips

* Float

Pull Up + Chin Up + Parallel Pull Up:
bw x (1+1+1)7

2020JAN03 (SED D5.W4) D26

Back Squat:
20 x (1)5
70 x (1)5
120 x (1)5 (5:5:127)
150 x (1)3 (3:8:130)
170 x 1 (1:9:131)
180 x 1 (1:10:132)
170 x 1 (1:11:133)
150 x 1 (1:12:134)
120 x 1 (1:13:135)
70 x 1
20 x 1

180kg Back Squat

Reverse Hyper (Strap) + Dips + 6" Block Clean + Power Jerk:
((110 x 10) + (bw x 10) + (20 x (1+1))1
((110 x 10) + (bw + 10 x 10) + (20 x (1+1))1
((110 x 10) + (bw + 12 x 10) + (20 x (1+1))1
((110 x 10) + (bw + 14 x 10) + (20 x (1+1))1
((110 x 10) + (bw + 16 x 10) + (20 x (1+1))1

6" Block Clean + Power Jerk:
45 x (1+1)4
65 x (1+1)3
85 x (1+1)2 (4:17:139)
105 x (1+1)1 (2:19:141)
85 x (2+2)3 (12:31:153)

105kg 6" Block Clean + Power Jerk

Seated Wrist Curl + Standing Plate Cuban Curl:
((20 x 20) + (1.25 x 15))3

* Float

Hand Release Parallel Pull Up:
bw x (2)5

Pull Up:
bw x (2)5

2020JAN02 (SED D4.W4) D25

Back Squat:
20 x (1)10
70 x (1)5
120 x (1)5 (5:5:95)
170 x 1 (1:6:96)
140 x (1)4 (4:10:100)
180 x 1 (1:11:101)
160 x (1)2 (2:13:103)
140 x (1)3 (3:16:106)
120 x (1)4 (4:20:110)
70 x 1
20 x 1

180kg Back Squat

Reverse Hyper (Strap) + Dips + 6" Block Snatch:
((110 x 10) + (bw x 10) + (20 x 1))1
((110 x 10) + (bw + 8 x 10) + (20 x 1))1
((110 x 10) + (bw + 12 x 10) + (20 x 1))1
((110 x 10) + (bw + 16 x 10) + (20 x 1))1
((110 x 10) + (bw + 20 x 10) + (20 x 1))1

6" Block Snatch:
45 x (1)5
55 x (1)4
65 x (1)3 (3:23:113)
75 x (1)2 (2:25:115)
85 x 1 (1:26:116)
65 x (2)3 (6:32:122)

85kg 6" Block Snatch

* Float

Hand Release Chin Up:
bw x (2)5

Hand Release Pull Up:
bw x (2)5

2020JAN01 (SED D3.W4) D24

Back Squat:

20 x (1)5
70 x (1)5
120 x (1)5 (5:5:52)
150 x (1)3 (3:8:55)
170 x 1 (1:9:56)
130 x (1)4 (4:13:60)
160 x (1)2 (2:15:62)
180 x 1 (1:16:63)
140 x (1)3 (3:19:66)
170 x (1)2 (2:21:68)
140 x 1 (1:22:69)
120 x 1 (1:23:70)
70 x 1
20 x 1

180kg Back Squat

Reverse Hyper (Strap) + Dips + 12" Block Clean + Power Jerk:
((110 x 10) + (bw x 10) + (20 x (1+1))1
((110 x 10) + (bw + 12 x 10) + (20 x (1+1))1
((110 x 10) + (bw + 8 x 10) + (20 x (1+1))1
((110 x 10) + (bw + 16 x 10) + (20 x (1+1))1
((110 x 10) + (bw + 12 x 10) + (20 x (1+1))1

12" Block Clean + Power Jerk:
40 x (1+1)4
62.5 x (1+1)3
82.5 x (1+1)2 (4:27:74)
102.5 x (1+1)1 (2:29:76)
82.5 x (2+2)3 (12:41:88)
102.5 x (1+1)1 (2:43:90)

102.5kg 12" Block Clean + Power Jerk

Standing Band Cuban Curl + Seated Band Tricep Pushdown:
((Purple x 15) + (Green3 x 15))3

* Float

Hand Release Pull Up:
bw x (4)5