2016MAR31 (RMT D1B.W11) * DELOAD

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

150kg x 3 Back Squat

Press:
20 x (6)2
40 x 5
50 x 4
60 x (3)3

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

DB Cuban Curl:
6# x (20)2

* Notes:

- A very quick and relatively easy "deload" squat workout.  The presses went surprisingly well too.

160kg x 3 Back Squat

2016MAR30 (RMT D1A.W11) * DELOAD

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

100kg Power Snatch

Snatch High Pull:
100 x (3)3

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

Standing Band Lateral Raise:
Purple x (20)3

* Notes:

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

2016MAR29 (RMT D4B.W10)

Block Clean:
20 x bar work
40 x (1)6
50 x (2)2
60 x 2
70 x 2
80 x 2
90 x 2
100 x 2
110 x 2
120 x 2
130 x 2
140 x 1 * pull only
140 x 1
142 x 1

142kg Block Clean

Block Power Clean:
90 x 3
100 x 3
110 x 3
120 x 3
130 x 1 * test
140 x (M)2  * test
140 x 1 * test

140kg Block Power Clean

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

Standing Band Cuban Curl:
Purple x (28)3

* Notes:

- Spectacular day on the platform and a day of redemption.  Made my goal weight of 140kg, plus an additional two for a solid 142kg block clean.  Surprisingly, the block power cleans were much easier than the cleans.  I nearly did a double at 140kg!  I'll get it next time!

2016MAR28 (RMT D4A.W10)

Back Squat:
20 x bar work
45 x 5
65 x 5
85 x 5
105 x 5
125 x 4
145 x 4
165 x 3
185 x (1)3 * 3d rep extremely slow

185kg Back Squat

Block Clean:
20 x bar work
55 x (2)2
75 x (2)2
95 x 2
110 x 2
130 x 1/M
130 x (M)2
130 x 2
140 x (M)3

130kg x 2 Block Clean

* Notes:

- Time for a deload week.  I'm fucking crushed lately and everything feels way to heavy.  Thankfully, deload week starts tomorrow!!!

2016MAR27 (RMT D3B.W10)

Thruster:
20 x bar work
40 x 6
50 x 3
70 x 3
80 x 3
90 x 3
100 x 1
105 x 1
111 x 1

111kg Thruster

Block Snatch:
40 x (1+1)3 * muscle snatch + ohs
50 x (1+1)1 * muscle snatch + ohs
60 x (1+1)1 * snatch + power snatch
70 x 2
80 x 2
90 x 1
95 x 1
100 x M
100 x 1

100kg Block Snatch

Kang Squat:
50 x 5
58 x 5
61 x 5
64 x 5

Standing Band L-Fly:
Purple x (16)4

* Notes:

- Quick completion of Friday's workout.

2016MAR26 (REST)

Rest:

- Spent the day catching up with visiting family and enjoying an Easter egg hunt with the kids.

Happy Pre-Egg Day!

2016MAR25 (RMT D3A.W10)

Block Snatch:
20 x bar work
40 x (1+1)3 * muscle snatch + ohs
40 x (1)3
50 x (1)3
60 x 2
70 x 2
78 x 2
83 x 2
88 x 2
93 x 2
98 x 2
103 x 1/P/M * clarked 2nd rep into a pull
108 x M
108 x 1
103 x 1/M
98 x 1/M
95 x 2
98 x 1
101 x M
101 x 1
104 x (M)2

98kg x 2 Block Snatch

* Notes:

- What a complete shit-storm today turned out to be with one miss after another.  I'm so disappointed in myself.  I'm completely embarrassed, please pass the turd sandwich.

108kg Block Snatch

2016MAR24 (RMT D2B.W10)

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

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

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

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

* Notes:

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

2016MAR23 (RMT D2A.W10)

Back Squat:
20 x bar work
40 x 5
60 x 5
80 x 5
100 x 5
120 x 4
140 x 4
160 x 3
180 x 2
181 x 2
182 x 2
183 x 2
184 x 2
194 x 1 * test

184kg x 2 Back Squat

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

Standing Band Cuban Curl:
Purple x (26)3

* Notes:

- Superb performance today in the squat rack.  I topped all the prescribed weights and made a new recent personal best of 194kg.

194kg Back Squat

2016MAR22 (RMT D1.W10)

Snatch Pull to Knee + Snatch Deadlift + Snatch Extension + Snatch:

20 x bar work

40 x (1+1)6 * muscle snatch + ohs

50 x (1+1+1+1)1

55 x (1+1+1+1)1

60 x (1+1+1+1)1

65 x (1+1+1+1)1

73 x (1+1+1+1)1

83 x (1+1+1+1)1

93 x (1+1+1+1)1

103 x (1+1+1+1)1

113 x (1+1+1+M)1

113 x M * snatch only

108 x (1+1+1+M)1

108 x M * snatch only

98 x (1+1+1+1)1

88 x (1+1+1+1)1

103kg Snatch Pull to Knee + Snatch Deadlift + Snatch Extension + Snatch

Thruster:

50 x 3

60 x 3

70 x 3

80 x 1 * wave 1

90 x 1

100 x 1

85 x 1 * wave 2

95 x 1

105 x 1

90 x 1 * wave 3

100 x 1

110 x 1

110kg Thruster

Kang Squat:

20 x 5

57 x 5

60 x 5

63 x 5

Standing Ban L-Fly:

Purple x (14)3

* Notes:

- An absolute ball-buster of a workout.  The snatch complex has got my low back smoked and my shoulders were too damn soft today.  I think it's a combination of being a pussy and not performing a sufficient warm up, add to it, 10kg jumps like a complete moron!  The only silverlining in today's workout was the 110kg thruster -- a new personal best.  

2016MAR21 (RMT D4.W9)

Block Clean + Power Jerk:
20 x bar work
40 x (1+1)6
55 x (1+1)3
70 x (1+1)3
85 x (1+1)3
100 x (1+1)3
115 x (1+1)2
120 x (1+1)1
121 x (1+1)1
125 x (1+1)1
126 x (1+1)1
130 x (1+1)1
134 x (1+1)1

134kg Block Clean + Power Jerk

Block Power Clean:
95 x 3
105 x 3
115 x 3
125 x (1+1)1 * test w/pwr jerk

125kg Block Power Clean + Power Jerk

Front Squat:
70 x (2)2
100 x 2
130 x 2
135 x 2
138 x 2
141 x 2
144 x 2

Good Morning:
20 x 6
68 x 6
78 x 6
83 x 6

Standing Band Press:
Orange x 12
Orange x 14
Orange x 16

* Notes:

- A fine day to lift after a reluctant day of rest.  I think it may have actually done some good for me.  I felt fresh, but my legs still felt a little sluggish.  Regardless, I managed to add 1kg to my previous best of 133kg.  Progress!

2016MAR20 (REST)

Rest:

- An unexpected day of rest, as I had all the intentions of lifting today.  Matter of fact, I even got dressed and ready to lift, but it was late in the day and I didn't want to push it.  Plus, considering the fact that my last rest day was over 4 weeks ago, 11 February to be exact, it was time to take a full day off from the platform and squat rack.  Heal before you become injured.  I'll get back into the game tomorrow with some solid block cleans and power jerks, but for now, it's time to rest.

Uesaka Competition Set
By Far the Sexiest!

2016MAR19 (RMT D3B.W9)

Back Squat:
20 x bar work
55 x 5
75 x 5
95 x 5
115 x 5
135 x 4
155 x 3
175 x 2
176 x 2
177 x 2
178 x 2
179 x 2
187 x 1 * test

179kg x 2 Back Squat

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

Standing Band Cuban Curl:
Purple x (24)3

* Notes:

- There were no presses prescribed for today's workout, which drastically reduced the time spent under the bar.  The squats went very well considering the fact that I woke this morning with a very stiff and uncooperative lower back.  Not to mention, my left knee was aggravated as well, but I still got the squats done without a hitch.  In fact, instead of doing doubles at 175kg for five sets, I opted to add a kilo per set, thereby ending at 179kg for a double and I even tested the waters with a single at 187kg.

187kg Back Squat

2016MAR18 (RMT D3A.W9)

Block Snatch:
20 x bar work
40 x (1+1)6 * muscle snatch + ohs
50 x (1+1)2 * muscle snatch + ohs
60 x (1+1)2 * muscle snatch + ohs
73 x 3
78 x 3
83 x 3
88 x 2
93 x 2
103 x 2
108 x 2
113 x 2 * test
118 x (M)7

108kg x 2 Block Snatch

Block Power Snatch:
90 x (1)3
95 x (1)3
98 x 1
101 x 1
104 x 1

104kg Block Power Snatch

Kang Squat:
20 x 5
56 x 5
59 x 5
62 x 5

Bent Over Band Sweep:
Purple x (20)3

* Notes:

- I went to the doctor's office this morning to have my left knee checked out, as it's been giving me some pain and clicking for the past three weeks.  I might have a meniscus tear, so x-rays were ordered for my feet and knees.  I'll have to await the results and see where this goes.  As for now, I'm focusing on continuing my battle with the weights and, thankfully for me, I managed to make all the requesite lifts for a successful day.  I even was able to knock out a double at 113kg and 7 very close attempts were made at 118kg.  It will fall soon!

113kg x 2 Block Snatch

2016MAR17 (RMT D2.W9)

Clean Deadlift + Hang Clean + Power Jerk:
20 x bar work
40 x (1+1+1)6
55 x (1+1+1)3
70 x (1+1+1)3
85 x (1+1+1)3
100 x (1+1+1)2
110 x (1+1+1)1 * wave 1
118 x (1+1+1)1
125 x (1+1+1)1
120 x (1+1+1)1 * wave 2
126 x (1+1+1)1
131 x (1+1+1)1

131kg Clean Deadlift + Hang Clean + Power Jerk

Front Squat:
70 x 3
100 x 3
125 x 2
127 x 2
129 x 2
131 x 2
133 x 2

133kg x 2 Front Squat

Good Morning:
20 x 6
67 x 6
77 x 6
82 x 6

Standing Band Press:
Orange x 10
Orange x 12
Orange x 14

* Notes:

- Fairly decent day on the platform.  I was actually very motivated to get this workout done, yesterday evening; however, I passed on the thought, because I wanted to stay on schedule and provide myself enough time to recuperate.  Today, the drive (motivation) wasn't quite there, possibly attributed to a lack of sleep/distrupted sleep from last night.  Nevertheless, I managed to successfully lift all my prescribed weights without a miss.  Now, if I could just make that happen with my snatches!

2016MAR16 (RMT D1B.W9)

Back Squat:
20 x bar work
50 x (5)2
70 x 5
90 x 5
110 x 4
130 x 4
150 x 3
170 x (2)5
182 x 1 * test

170kg x 2 Back Squat

Press:
20 x 5
55 x 2
60 x 2
65 x 2
70 x 2
75 x 2
80 x M
75 x (2)2

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

Standing Band Cuban Curl:
Purple x (22)3

* Notes:

- A super day was had in the squat rack.  Five sets of doubles at 170kg wasn't too challenging, which gives me high hopes for the coming weeks worth of squats at 175kg, 180kg, and 185kg.  I even pushed past 170kg and tested 182kg for a relatively easy single.  My legs are definitely getting stronger!

182kg Back Squat

2016MAR15 (RMT D1A.W9)

Snatch Deadlift + Hang Snatch:
20 x bar work
40 x (1+1)3 * muscle snatch + ohs
45 x (1+1)2 * muscle snatch + ohs
50 x (1+1)2 * muscle snatch + ohs
63 x (1+3)1
73 x (1+3)1
78 x (1+2)1
83 x (1+2)1
88 x (1+2)1
93 x (1+1)1 * wave 1
98 x (1+1)1
103 x (1+M)1
103 x (1+1)1
98 x (1+1)1 * wave 2
103 x (1+1)1
108 x (1+M)1
108 x (1+1)1

103kg Snatch Deadlift + Hang Snatch

Block Snatch Extension:
115 x 3
120 x 3
125 x 3
130 x 3

Kang Squat:
20 x 5
55 x 5
58 x 5
61 x 5

Standing Band Press:
2Green x 10
Orange x (10)2

* Notes:

- I felt rather sluggish today, and the lifts weren't quite as crisp as I had liked but I somehow managed to get through all my sets; albeit, with a couple missed lifts.  Regardless, another one in the books and I'm looking forward to getting some squats done tomorrow.

108kg Snatch Deadlift + Hang Snatch

2016MAR14 (RMT D4.W8)

Clean + Power Jerk:
20 x bar work
40 x (1+1)6
55 x (1+1)2
70 x (1+1)2
85 x (1+1)2
100 x (1+1)2
115 x (1+1)2
120 x (1+1)2
125 x (1+1)1
129 x (1+1)1
131 x (1+1)1
133 x (1+1)1

133kg Clean + Power Jerk

Front Squat:

70 x 3

100 x 3

125 x 3

126 x 3

127 x 3

128 x 3

129 x 3

Good Morning:

20 x 6

66 x 6

76 x 6

81 x 6

Standing Band L-Fly:

Purple x 12

Purple x 14

Purple x 16

* Notes:

- Incredible day on the platform.  Nailed 133kg and I think there was more.  However, I'm on a time hack and I don't want to push my limits too soon, thereby, possibly risking injury.  

2016MAR13 (RMT D3B.W8)

Back Squat:
20 x bar work
55 x (5)2
75 x 5
115 x 5
145 x 4
165 x (3)5
175 x 1 * test

165kg x 3 Back Squat

Press:
20 x (5)2
56 x 3
66 x 3
71 x 3
76 x 2/M

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

Standing Band Lateral Raise:
Purple x (12)3

* Notes:

- Killer squat workout with a very fast warm up and progression up to the working sets of 165kg.  I even tested 175kg for a single and it's not that big of a deal.  This gives me confidence for the coming weeks worth of squats.

175kg Back Squat

2016MAR12 (RMT D3A.W8)

Snatch:
20 x bar work
40 x (1+1)6 * muscle snatch + ohs
45 x (1+1)1 * muscle snatch + ohs
50 x (1+1)1 * muscle snatch + ohs
55 x (1+1)1 * muscle snatch + ohs
60 x (1+1)1 * muscle snatch + ohs
65 x 2
75 x 2
80 x 2
85 x 2
90 x 2
95 x 2
100 x 1/M
105 x 1/M
108 x 1/M
113 x 1 * test

108kg Snatch

Block Snatch Pull:
110 x 3
115 x 3
120 x 3
123 x 3

Kang Squat:
20 x 5
55 x (5)3

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Not the best day on the platform.  Initially, the snatches felt sluggish as my legs were heavy and tight.  As I started to warm up, the weights did move a little more fluidly but the second repetition starting at 100kg through 108kg was a bust.  I just couldn't lock out the lift.  Frustrating, but I did manage to nail 113kg for a single so not all was lost.

113kg Snatch

2016MAR11 (RMT D2.W8)

Block Clean + Power Jerk:
20 x bar work
40 x (1+1)6
55 x (1+1)3
70 x (1+1)2
85 x (1+1)2
100 x (1+1)2
115 x (1+1)2
120 x (1+1)2
125 x (1+1)2
128 x (1+1)1 * test

125kg Block Clean + Power Jerk

Block Power Clean:
90 x 3
95 x 3
100 x 3
105 x 3
115 x 3 * test

Front Squat:
70 x 3
100 x 3
125 x (3)5
135 x 1 * test

Good Morning:
20 x 6
65 x 6
75 x 6
80 x 6

* Notes:

- Very good day on the platform.  Made my goal weight of 125kg and even ventured closer to the 130kg territory with a successful 128kg.  Progress is steady and I feel more confident under the bar!

128kg Block Clean + Power Jerk

2016MAR10 (RMT D1B.W8)

Back Squat:
20 x bar work
40 x (5)2
60 x 5
80 x 5
100 x 5
120 x 4
140 x 4
160 x (3)5
170 x 1 * test

160kg x 3 Back Squat

Press:
20 x 5
55 x 3
65 x 3
75 x (2/M)2

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

Standing Band L-Fly:
Purple x 10
Purple x 12
Purple x 14

* Notes:

- Squats were fairly easy.  The presses were a mother fucker!  Weakness discovered!

170kg Back Squat

2016MAR09 (RMT D1A.W8)

Block Snatch:
20 x bar work
40 x (1+1)3 * muscle snatch + ohs
45 x (1+1)2 * muscle snatch + ohs
50 x (1+1)2 * muscle snatch + ohs
55 x (1+1)2 * muscle snatch + ohs
65 x 2
75 x 2
80 x 2
85 x 2
90 x 2
95 x 2
100 x 2
105 x 2
110 x M * test
110 x 1 * test

105kg x 2 Block Snatch

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

Kang Squat:
20 x 5
50 x (5)3

Standing Band Press:
2 x Green x (10)3

* Notes:

- A fantastic day on the platform, or should I say, "between the blocks".  I cleared all my prescribed sets and weights and even posted a new (recent) PR at 110kg.  Excellent!

110kg Block Snatch

2016MAR08 (RMT D4.W7) * DELOAD

Clean + Power Jerk:
20 x bar work
40 x (1+1)6
50 x (1+1)2
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2
90 x (1+1)2
100 x (1+1)2
110 x (1+1)1 * test

100kg Clean + Power Jerk

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

Front Squat:
60 x 3
80 x 3
100 x 3
120 x 3

Good Morning:
20 x 6
60 x 6
70 x (6)2

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Fairly good day on the platform.  I'm rather hesitant with my left knee which is continuing to cause some aggravation and uncertainty.  I took it easy, and thankfully it was still a deload day.  I did venture 10kg over the prescribed top weight of 100kg to see if the nagging knee would hold up -- it did without any issues.  I just need to remain cautious and deliberate with my weight selection and movement under the bar to stay healthy.

110kg Clean + Power Jerk 

2016MAR07 (RMT D3B.W7) * DELOAD

Back Squat:
20 x bar work
50 x 5
70 x 5
90 x 5
110 x 4
130 x 4
150 x (3)5
160 x 1 * test

150kg x 3 Back Squat

Press:
20 x 5
55 x 3
60 x 3
65 x 3
70 x 3

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

Standing Band L-Fly:
Purple x (10)3

* Notes:

- Not a bad day in the squat rack.  150kg wasn't much of a challenge and I even ventured up to 160kg to test the waters for next weeks ramp-up.  Surprisingly, the single at 160kg went up fairly easy, considering I just finished 5 sets of triples at 150kg.  Bigger weights to come in the near future!  I can feel it!

160kg Back Squat

2016MAR06 (RMT D3A.W7) * DELOAD

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

90kg x 2 Snatch

Block Power Snatch:
65 x 3
70 x 3
75 x 3
80 x 3

Kang Squat:
20 x 5
45 x (5)3

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Still working through the "deload week".  The snatches felt incredibly easy this morning, which gives me high hopes for the coming days.  Tomorrow is a back squat day and I hope my knee feels better by then.  As of now, it's doing okay -- it didn't bother me much with the snatches; however, the 90kg is significantly less than the planned 150kg squats for tomorrow.

2016MAR05 (RMT D2.W7) * DELOAD

Power Clean + Power Jerk:
20 x bar work
40 x (1+1)6
50 x (1+1)2
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2
90 x (1+1)2
100 x (1+1)2

100kg Power Clean + Power Jerk

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

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

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

* Notes:

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

2016MAR04 (RMT D1B.W7) * DELOAD

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

140kg x 3 Back Squat

Press:
20 x bar work
45 x 3
55 x 3
60 x 3
65 x 3

Reverse Hyper (Roller) + Hanging Leg Raise:
((135 x 12) + (bw x 12))2

Standing Band L-Fly:
Purple x (10)2

* Notes:

- The back squats were crazy easy!  Second half of day one complete.  Now onwards to day 2.

2016MAR03 (RMT D1A.W7) * DELOAD

Power Snatch:
20 x bar work
40 x (1+1)6 * muscle snatch + ohs
45 x (1+1)1 * muscle snatch + ohs
50 x (1+1)1 * muscle snatch + ohs
55 x (1+1)1 * muscle snatch + ohs
65 x 2
70 x 2
75 x 2
80 x 2

80kg x 2 Power Snatch

Snatch High Pull:
85 x 3
90 x 3
95 x 3
100 x 3

100kg x 3 Snatch High Pull

Kang Squat:
20 x 5
40 x (5)3

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Today is the first day of another planned deload week.  In all honesty, I definitely needed the break, because I woke up this morning exceptionally sore.  I think a lot had to do with yesterday's aggressive workout which included good mornings at 90kg.  I could have easily completed the back squats and presses that were prescribed for the day's training, but decided on the side of caution and will complete them tomorrow.

2016MAR02 (RMT D4B.W6)

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

120kg Block Clean + Power Jerk

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

100kg x 3 Block Power Clean

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

Standing Band Lateral Raise:
Purple x (10)3

* Notes:

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

2016MAR01 (RMT D4A.W6)

Back Squat:
20 x bar work
55 x 5
75 x 5
95 x 5
115 x 4
135 x 4
155 x (3)5

155kg x 3 Back Squat

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

Standing Band Cuban Curl:
Purple x (20)3

Standing Band Press:
2Green x (10)3

* Notes:

- The program had prescribed block cleans for today; however, I decided to give my shoulders a little break and switch the day up with back squats instead.  I'll complete the cleans tomorrow.  Overall, a good day in the squat rack.  The back squats weren't to difficult until the last set.  At that point, it felt like I was losing momentum and core stability towards the final reps.

2016FEB29 (RMT D3.W6)

Block Snatch:

20 x bar work

40 x (1+1)3 * block muscle snatch + ohs

45 x (1+1)3 * block muscle snatch + ohs

50 x (1+1)3 * block muscle snatch + ohs

60 x 3

70 x 3

75 x 3

80 x 2/M

85 x 3

90 x 3

95 x 2/M

100 x 3

105 x M/1/1/M

105 x (1)2

105 x M

105 x 1

100kg x 3 Block Snatch

Block Power Snatch:

70 x 5

75 x 5

80 x 5

Thruster:

55 x 3

65 x 3

75 x 3

85 x 3

90 x 1

92 x 1

94 x 1

Kang Squat:

20 x 5

35 x 5

40 x 5

45 x 5

50 x 5

* Notes:

- A little sloppy with the snatches starting at 80kg but ending the session with some solid singles at 105kg.  The triple attempt at 105kg was terrible -- too forward on receiving the bar.  I think that a more thorough warm up would benefit me and hopefully prevent this in the future.  Otherwise, a decent workout, having pushed past 100kg -- even if it was for only three singles at 105kg.

105kg Block Snatch

2016FEB28 (RMT D2B.W6)

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

150kg x 3 Back Squat

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

Standing Band Cuban Curl:
Purple x (20)3

Standing Band L-Fly:
Purple x (10)3

* Notes:

- The back squats seemed too easy this morning.  This is a sign of bigger weights to come.  I'm foretelling 170-190kg in the near future for triples or doubles.

2016FEB27 (RMT D2A.W6)

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

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

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

110kg x 3 Rack Power Jerk

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

* Notes:

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

2016FEB26 (RMT D1B.W6)

Thruster:

20 x bar work

40 x 5

50 x 5

60 x 5

70 x 5

80 x 5

90 x 5

100 x 1

103 x 1

106 x 1

107 x 1

108 x 1

108kg Thruster

Kang Squat:

20 x 5

33 x 5

38 x 5

43 x 5

48 x 5

Standing Band Cuban Curl:

2Green x (10)3

* Notes:

- I have absolutely no clue what my thruster max is and today's thruster workout was fun and revealing.  I managed to finish with 108kg; however, I felt like (if I hadn't spent an eternity with the work up sets) I could have done much more weight.  Regardless, I'm happy with 108kg and now I have my goals set to get 110kg.  

2016FEB26 (RMT D1A.W6)

Snatch Deadlift + Snatch Extension + Snatch High Pull + Snatch:
20 x bar work
40 x (1+1)3 * muscle snatch + ohs
40 x (1+1+1+1)1
45 x (1+1+1+1)1
50 x (1+1+1+1)1
55 x (1+1+1+1)1
60 x (1+1+1+1)1
65 x (1+1+1+1)1
70 x (1+1+1+1)1
75 x (1+1+1+1)1
80 x (1+1+1+1)1
85 x (1+1+1+1)1
90 x (1+1+1+1)1
95 x (1+1+1+1)1
100 x (1+1+1+1)1
105 x (1+1+1+M)2
105 x M * snatch

100kg Snatch Deadlift + Snatch Extension + Snatch High Pull + Snatch

* Notes:

- A very quick workout due to time restaints, so I was only able to get the snatch complex done before I had to leave the house.  I nearly made 105kg, which was a goal weight for today, it was so damn close, but I couldn't control the weight in the bottom.  Ugh!  Frustrating!

2016FEB25 (RMT D4.W5)

Block Clean + Power Jerk:
20 x bar work
40 x (1+1)6
50 x (1+1)2
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2
85 x (1+1)2
90 x (1+1)2
95 x (1+1)2
100 x (1+1)2
105 x (1+1)2

105kg Block Clean + Power Jerk

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

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

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

* Notes:

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

2016FEB25 (RMT D3B.W5)

Back Squat:
20 x bar work
50 x (5)2
70 x 5
90 x 5
110 x 4
130 x 3
145 x (3)5

145kg x 3 Back Squat

Press:
20 x (5)2
55 x 3
61 x 3
66 x 3
69 x 3
72 x 3

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Squats are done and now it's time to recoupe and gather myself for tomorrows workout.

2016FEB24 (RMT D3A.W5)

Block Snatch:
20 x bar work
40 x (1+1)6 * block muscle snatch + ohs
50 x (1+1)3 * block muscle snatch + ohs
60 x 2
65 x 2
70 x 2
75 x 2
80 x 2
85 x 2
90 x 2

90kg x 2 Block Snatch

Block Power Snatch:
75 x 3
78 x 3
81 x 3

Kang Squat:
20 x 5
30 x 5
35 x 5
40 x 5
45 x 5

* Notes:

- Flawless workout; although, the last block snatch at 90kg was slightly forward but I still made the lift.  A great day of training.  Tomorrow, I'll complete the squats and presses.

2016FEB23 (RMT D2.W5)

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

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

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

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

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

* Notes:

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

2016FEB23 (RMT D1B.W5)

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

140kg x 3 Back Squat

Press:
20 x (6)2
55 x 3
60 x 3
65 x 3
68 x 3
71 x 3

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Very early morning workout that completes the second half of yesterday's workout.  Splitting the back squats from the classic lifts definitely makes recovery so much easier on my old bones.  140kg didn't seem difficult nor challenging, this is a very good sign for bigger weights to come in the back squat; however, I must keep in perspective that they are an accessory exercise and not my number one priority.

2016FEB22 (RMT D1A.W5)

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

90kg Snatch Deadlift + Hang Snatch x 2

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

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

Standing Band Lateral Raise:
Purple x (20)3

* Notes:

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

2016FEB21 (RMT D4.W4)

Clean + Power Jerk:
20 x bar work
40 x (1+1)6
50 x (1+1)3
60 x (1+1)3
75 x (1+1)3
85 x (1+1)3
95 x (1+1)3
100 x (1+1)1
105 x (1+1)1
110 x (1+1)1

110kg Clean + Power Jerk

Clean Extension:
110 x 5
120 x 5
125 x 5

Front Squat:
105 x 5
100 x 5
95 x 5
90 x 5
80 x 5

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Last and final day of the first cycle and I'm thrilled to have completed it but I'm looking forward to the next four weeks of training in hopes of new strength gains.

2016FEB20 (LAST CHANCE QUALIFIER - BLUEGRASS BARBELL)

Snatch:
20 x bar work
40 x (1+1)6 * muscle snatch + ohs
50 x 2
60 x 2
70 x 1
80 x 1
85 x 1
87 x M * 1st Attempt
87 x 1 * 2nd Attempt
100 x 1 * 3rd Attempt

Clean + Power Jerk:
20 x bar work
40 x 3
50 x 3
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
107 x 1 * 1st Attempt
115 x 1 * 2nd Attempt * power clean
125 x 1 * 3rd Attempt * power clean

* Notes:

- I made the decision to participate in a local competition in order to qualify for the National Master's.  Therefore, I traveled to Bluegrass Barbell located in Louisville, Kentucky to make this happen.  This particular meet was in the middle of my current Russian Modified Training cycle; however, it did (thankfully) occur towards the very end of the fourth week of cycle one.  So, it worked out fairly well and didn't upset my current training goals/program.  Matter of fact, it gave me a good indication of the progress that I'm making with this program and all signs point to "great".

- The snatch warm up went very well and I attribute that to the extended time spent on an empty bar and the 40kg muscle snatch and overhead squat complexes.  This particular complex truly helps open my hips and receiving position while priming my body for the snatch.  Unfortunately, my first attempt at 87kg was a bust!  I'd attribute the miss to nerves, over confidence/zealousness, and the use of a completely different bar from what I was using in the warm up.  Excuses aside, I regained my composure after the failed first attempt and successfully made the second at 87kg.  After that lift, I decided to push a little further and make an attempt at 100kg, which I successfully made.  This last lift was huge because it was successful but more importantly -- easy!

- My warm up for the clean and power jerks didn't go as well as I had hoped.  It seems like the second half of a meet is always a struggle.  The 10 minute break literally destroys the momentum that I've built from the snatches and I find myself quickly cooling down; subsequently, becoming sore and stiff.  My first attempt at 107kg was a full clean, and standing up from the clean felt like a monumental task.  As such, I decided to go with power cleans for the remainder of the meet and it worked out exceptionally well.  115kg was very easy and 125kg wasn't much of a challenge either.  I think in the future, I'll revert to power cleans as necessary to help overcome this hurdle of not having enough strength/speed to stand from the clean.

- All in all, a great day on the platform.  Not the best performance, but definitely not the worst performance of my meager weightlifting career.  I qualified for the National Master's and I learned a little about how to better approach a meet, while appreciating the program that I'm currently on with hopes of making more gains in the near future.

2016FEB19 (RMT D3B.W4)

Back Squat:
20 x bar work
45 x 5
65 x 5
85 x 5
105 x 5
125 x 5
135 x (5)5

135kg x 5 Back Squat

Press:
20 x (5)2
40 x 5
50 x 5
53 x 5
56 x 5
59 x 5
62 x 5

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

* Notes:

- I finished the second half of yesterday's workout today.  I think this division of the snatch/back squat workout may become a regular occurance, as it's giving me plenty of time to recover.  My legs felt incredibly fresh today and the squats were exceptionally smooth.

2016FEB18 (RMT D3A.W4)

Snatch:

20 x bar work

40 x (1+1)9 * muscle snatch + ohs

50 x 3

60 x 3

65 x 3

70 x 3

75 x 3

80 x 3

85 x 3

90 x 3

90kg x 3 Snatch

Snatch Extension:

95 x 5

100 x 5

105 x 5

Good Morning:

20 x 6

47.5 x 6

57.5 x 6

67.5 x 6

77.5 x 6

Standing Band Cuban Curl:

Purple x (20)3

* Notes:

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

2016FEB17 (RMT D2.W4)

Block Clean + Power Jerk:
20 x bar work
40 x (1+1)9
50 x (1+1)3
60 x (1+1)3
73 x (1+1)3
85 x (1+1)3
90 x (1+1)3
95 x (1+1)3
100 x (1+1)3
105 x (1+1)3
109 x (1+1)1

105kg Block Clean + Power Jerk

109kg Block Clean + Power Jerk

Block Power Clean:
65 x 5
70 x 5
75 x 5

Front Squat:
60 x 5
95 x 5
100 x 5
105 x 5

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

* Notes:

- Very early morning workout compared to my normal lifting time -- it was freezing in the garage.  Overall, a great workout with a new recent block clean + power jerk PR of 109kg!  It's not a huge amount of weight, but it's a good start for bigger weights to come.

2016FEB16 (RMT D1B.W4)

Back Squat:
20 x bar work
50 x 5
80 x 5
110 x 5
130 x (5)5

130kg x 5 Back Squat

Press:
20 x 5
50 x 5
52.5 x 5
55 x 5
57.5 x 5
60 x 5
62.5 x 5

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

* Notes:

- I finished up the second half of yesterday's workout, somewhat begrudgingly, as I really wanted to move onto the next day of training to work on my block clean and jerks, but I didn't.  Instead, I stayed the course and finished the back squats, as prescribed; albeit, with a little additional weight.  Overall, a very productive and easy squat session.  I'm definitely looking forward to getting after the cleans tomorrow.

2016FEB15 (RMT D1A.W4)

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

90kg x 3 Block Snatch

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

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

Standing Band Cuban Curl:
Purple x (20)3

Spinal Decompression Hang:
60s x 1

* Notes:

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

2016FEB14 (RMT D4.W3) * DELOAD

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

90kg Block Clean + Power Jerk

Block Power Clean:
70 x 5
75 x 5

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

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

Good Morning:
55 x (6)3

* Notes:

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

2016FEB13 (RMT D3.W3) * DELOAD

Block Snatch:

20 x bar work

40 x (1+1)6 * muscle snatch + ohs

40 x (3)2

55 x 3

60 x 3

65 x 3

70 x 3

70kg x 3 Block Snatch

Block Power Snatch:

50 x 5

60 x 5

Back Squat:

80 x 5

100 x 5

110 x 5

120 x 5

Press:

40 x 5

50 x 5

55 x 5

57.5 x 5

Reverse Hyper (Roller) + Hanging Leg Raise:

((110 x 20) + (bw x 20))3

Good Morning:

55 x (6)3

* Notes:

- Deload week is nearly done and I'm excited to start the final week of this cycle.  It was unbelievably cold in the garage today.  I think the temperature was at or near 20 degrees -- ice-fucking-cold.  It took while for me to warm up and even after finishing the workout my ass was still cold.  

2016FEB12 (RMT D2.W3) * DELOAD

Power Clean + Power Jerk:
20 x bar work
40 x (1+1)9
50 x (1+1)3
60 x (1+1)3
73 x (1+1)3
78 x (1+1)3
83 x (1+1)3

83kg Power Clean + Power Jerk

Block Clean Pull:
90 x 5
100 x 5

Front Squat:
40 x 5
60 x 5
73 x 5
78 x 5
83 x 5

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

Good Morning:
55 x (6)2

* Notes:

- Thank goodness that it's a "deload" week, because I couldn't imagine trying to muster enough strength to push through a regular training day.  Yesterday's stomach flu ordeal was complete hell, yet I felt good enough to at least complete a "deload" day.  Thankfully, the stomach flu was of the 24 hour variety, and surprisingly, I felt rather fast under the bar -- mind you, the weight was rather light.  Nevertheless, it was a successful day and considering the last 24-36 hours -- I'll take it as a win!

2016FEB11 (REST) * DELOAD

Rest:

- Today I'm suffering from an aggressive case of stomach flu.  I feel like complete shit.

2016FEB10 (RMT D1.W3) * DELOAD

Power Snatch:
20 x bar work
40 x (1+1)3 * muscle snatch + ohs
45 x (1+1)3 * muscle snatch + ohs
50 x 3
60 x 3
65 x 3
70 x 3

70kg x 3 Power Snatch

Snatch High Pull:
75 x 5
80 x 5

Back Squat:
80 x 5
95 x 5
105 x (5)2

Press:
40 x 5
50 x 5
55 x (5)2

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

Good Morning:
55 x 6

* Notes:

- I started a "deload" week today and, in all honesty, I'm glad, because I'm sore and the garage was ICE COLD!  I had to walk back into the house several times to warm up.  My hands were beet-red and freeezing cold!  I backed off the volume with regards to the accessory movements, because I wanted to give myself a well earned rest.  I plan on adding an additional set each workout until I'm back to my usual number of sets.

2016FEB09 (RMT D4.W2)

Block Clean + Power Jerk:
20 x bar work
40 x (1+1)3
65 x (1+1)3
75 x (1+1)3
85 x (1+1)3
90 x (1+1)3
95 x (1+1)3
99 x (1+1)3
102 x (1+1)3

102kg Low Block Clean + Power Jerk

Block Power Clean:
65 x 5
70 x 5
74 x 5
77 x 5

Back Squat:
80 x 5
100 x 5
120 x 5
125 x 5
126 x 5
127 x 5
128 x 5
129 x 5

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

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

* Notes:

- Last and final workout for the second week.  It was a ball-buster but I did manage to up the prescribed weights.  Happy Happy!

2016FEB08 (RMT D3.W2)

Block Snatch:
20 x bar work
40 x 3 * muscle snatch
40 x (1+1)3 * muscle snatch + ohs
40 x 3
50 x 3
60 x 3
70 x 3
75 x 3
78 x 3
82 x 4 * 3rd was off
86 x 4 * 1st was off

86kg x 4 Low Block Snatch

Block Power Snatch:
60 x 5
68 x 5
76 x 5
80 x 5

Thruster:
50 x 5
60 x 5
70 x 5
80 x 5

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

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

* Notes:

- What seemed like a fairly easy workout on paper turned into a grinder; namely, the thrusters seem to last forever.  This is probably due to the fact that I'm so out of shape, I was completely winded after the first set.  Furthermore, I added an additional repetition to my last two low block snatches, because there was at least one rep in each set that was off.  So, I opted to add an immediate "corrective" rep to make up for the lackluster one.

2016FEB07 (RMT D2B.W2)

Clean Pull + Clean:
20 x bar work
40 x (3+1)3
50 x (3+1)2
62 x (3+1)1
75 x (3+1)1
85 x (3+1)1
90 x (3+1)1
93 x (3+1)1
96 x (3+1)1
99 x (3+1)1

99kg Clean Pull x 3 + Clean

Rack Power Jerk:
20 x bar work
40 x 3
50 x 3
62 x 3
75 x 3
85 x 3
90 x 3
93 x 3
96 x 3
99 x 3

99kg x 3 Rack Power Jerk

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

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

* Notes:

- Finished the second part of day two without a hitch.  I was a little apprehensive about the rack power jerks because I haven't done any consecutive jerk work (without dumping onto blocks) in a long time.  I managed to make all my prescribed weights and reps without any missed lifts.  I think the full grip on the bar helped immeasurably.

2016FEB06 (RMT D2A.W2)

Back Squat:
20 x bar work
40 x 5
60 x 5
80 x 5
95 x 5
112.5 x 5
120 x (5)5

120kg x 5 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((110 x 12) + (bw x 12))3

Standing Band Cuban Curl:
Purple x (20)3

Sotts Press:
15x (5)3

* Notes:

- Very early morning lift session, before heading out the door to the circus with the family.

2016FEB05 (RMT D1.W2)

Snatch High Pull + Snatch:
20 x bar work
50 x (3+1)1
60 x (3+M)
60 x (3+1)
70 x (3+1)1
75 x (3+1)1
77.5 x (3+1)1
80 x (3+M)
82.5 x (3+1)1

82.5kg Snatch High Pull x 3 + Snatch

Thruster:
47.5 x 5
60 x 5
65 x 5
70 x 5

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

Good Morning:
47.5 x 6
57.5 x 6
67.5 x 6

* Notes:

- First day of week two down and done!  Very pleased with the workout, although, I wasn't thrilled by the two missed lifts during the snatch high pull + snatch complex.  I need to warm up a little more and focus on "popping" aggressively into the bottom/receiving position.

2016FEB04 (RMT D4.W1)

Block Clean + Power Jerk:

20 x bar work

47.5 x (1+1)3

60 x (1+1)3

72.5 x (1+1)3

80 x (1+1)3

85 x (1+1)3

90 x (1+1)3

90kg Low Block Clean + Power Jerk

Block Power Clean:

65 x (5)3

Front Squat:

45 x 5

65 x 5

85 x (5)5

Reverse Hyper (Roller) + Hanging Leg Raise:

((102.5 x 18) + (bw x 18))3

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

* Notes:

- Slowly progressing with a weeks worth of training done in 4 days.  Time to get amped about the next weeks worth of training.  

2016FEB03 (RMT D3.W1)

Block Snatch:
20 x bar work
40 x 3
47.5 x 3
55 x 3
62.5 x 3
70 x 3
72.5 x 3
75 x 3

75kg x 3 Low Block Snatch

Block Power Snatch:
55 x 5
57 x 5
59 x 5

Back Squat:
20 x bar work
50 x 5
80 x 5
95 x 5
112.5 x (5)5

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

* Notes:

- Getting better everyday with high expectations for the coming days on the Russian Modified Training program.

2016FEB02 (RMT D2B.W1)

Clean Deadlift + Hang Clean + Power Jerk:
20 x bar work
47.5 x (1+1+1)3
60 x (1+1+1)3
72.5 x (1+1+1)3
80 x (1+1+1)3
85 x (1+1+1)3
90 x (1+1+1)3

90kg Clean Deadlift + Hang Clean + Power Jerk

Clean Deadlift + Hang Clean Pull:
95 x (1+5)

Good Morning:
20 x 10
42.5 x 6
52.5 x 6
62.5 x 6

* Notes:

- Not a bad workout but the weights are humbling.  I've got a long road ahead of me.

2016FEB02 (RMT D2A.W1)

Front Squat:
20 x bar work
45 x 5
65 x 5
85 x (5)5

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

* Notes:

- Very quick workout to help the legs adapt to the impending increase in volume.

2016FEB01 (RMT D1B.W1)

Snatch Deadlift + Hang Snatch:
20 x bar work
40 x (1+3)2
50 x (1+3)1
60 x (1+3)1
70 x (1+3)3

70kg Snatch Deadlift + Hang Snatch x 3

Snatch Deadlift + Hang Snatch Pull:
80 x (1+5)3

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

* Notes:

- Got the first day complete and I'm crushed.

2016FEB01 (RMT D1A.W1)

Back Squat:
20 x bar work
50 x 5
80 x 5
95 x 5
112.5 x (5)5

Reverse Hyper (Roller) + Hanging Leg Raise:
((102.5 x 120) + (bw x 12))3

Bench Press:
20 x 10
40 x (5)2
50 x 5
60 x 5
70 x (5)3

Spinal Decompression Hang:
120s x 2

Standing Band Lateral Raise:
Purple x (10)3

* Notes:

- Gotta start somewhere and considering the very long three month break from training, I've opted to run the Russian Modified Training cycle from Idaho Weightlifting.  Hopefully, it will provide some consistency and some long-awaited gains of strength and speed.

2015OCT09 (BUL D4.W6)

Low Block Snatch:
20 x bar work
40 x (1)8
50 x (1)5
60 x (1)3
70 x (1)2
80 x (1)2
90 x 1
98 x 1
103 x (M)2
93 x 1
98 x 1
100 x 1
103 x M
103 x 1
105 x M
105 x 1
107 x M
107 x 1
110 x 1
113 x 1
115 x (M)2
110 x (M)2

113kg Low Block Snatch

Low Block Power Snatch:
90 x 1
93 x 1
96 x M
96 x 1
99 x 1
102 x 1
105 x (M)2

102kg Low Block Power Snatch

* Notes:

- I was feeling pretty good today but I think my anxiousness to perform well got the best of me.  Nevertheless, I managed to equal my most recent snatch of 113kg.

2015OCT08 (HVS D4)

Back Squat:

20 x bar work

50 x 5

70 x 5

90 x 5

110 x 4

130 x 3

150 x 10

140 x 10

130 x 10

150kg x 10 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 20) + (bw x 20))3

Good Morning + KB Press:

((35 x 10) + (16 x 10 L/R))1

((55 x 10) + (20 x 10 L/R))1

((75 x 10) + (20 x 10 L/R))1

Low Band Cuban Curl:

(Pr20 + Gr10 x 20)3

Band High Standing Bench Press:

(Or30 x 20)1

(Br40 x 20)2

* Notes:

- 150kg for 10 -- I'm spent!

2015OCT07 (BUL D3.W6)

Low Block Power Clean:
20 x bar work
40 x (3)2
70 x (2)2
90 x 2
100 x 1
112 x 1
122 x 1
129 x 1
135 x M
135 x 1
138 x (M)2
118 x (1)2
123 x (1)2
128 x 1
133 x (M)2

135kg Low Block Power Clean

* Notes:

- Sluggish and slow today from the blocks.  Nevertheless, I managed to hit my daily minimum of 122kg without issue.

2015OCT06 (BUL D2.W6)

Low Block Snatch:
20 x bar work
40 x (1)6
50 x (1)3
60 x (1)3
70 x (1)3
80 x (1)2
92 x 1
97 x (M)2
77 x 1
82 x 1
87 x 1
92 x 1
97 x 1
102 x 1
105 x (M)2
85 x 1
90 x M
90 x 1
93 x 1
96 x M
96 x 1
100 x (M)2

102kg Low Block Snatch

Low Block Power Snatch:
82 x 1
84 x 1
86 x 1
88 x 1
90 x 1
92 x 1
94 x 1

94kg Low Block Power Snatch

* Notes:

- Not the best day for me on the platform; however, I did managed to make my minimum weight of 102kg.  I wasn't pleased with my speed and positioning under the bar today -- reception just sucked!

2015OCT05 (HVS D3)

Back Squat:

20 x bar work

60 x 5

80 x 5

100 x 4

120 x 2

140 x 10

130 x 10

120 x 10

140kg x 10 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 20) + (bw x 20))3

Good Morning + KB Press:

((30 x 10) + (16 x 10 L/R))1

((50 x 10) + (16 x 10 L/R))1

((70 x 10) + (20 x 10 L/R))1

Low Band Cuban Curl:

Pr20 x 20

(Pr20 + Gr10 x 20)2

Band Reverse Fly + Band High Standing Bench Press:

((Pr20 + Gr10 x 20) + (Pr20 + Gr10 x 20))1

((Pr20 + Gr10 x 20) + (Or30 x 20))2

* Notes:

- Got through the prescribed 140kg x 10.  Looking forward to nailing 150kg soon.

2015OCT04 (REST)

Rest:

- Day off to chill out and recover.

2015OCT03 (BUL D1.W6)

Low Block Power Clean:
20 x bar work
40 x (3)3
60 x (3)2
80 x (2)2
100 x 2
121 x 2
131 x 1
136 x 1
141 x M
141 x 1
143 x (M)2
143 x 1
123 x (1)5

143kg Low Block Power Clean

Low Band Cuban Curl:
(Pr20 x 20)3

Band Reverse Fly + Band High Standing Bench Press:
((Pr20 x 20) + (Pr20 x 20))2

* Notes:

- Happiness best describes how I feel today.  Remarkably, I successfully power cleaned 143kg off the low blocks --- BOOOOOOM!

2015OCT02 (BUL D4.W5)

Low Block Snatch:
20 x bar work
30 x (1)3
40 x (1)3
50 x (1)3
60 x (1)3
70 x (1)3
81 x 1
91 x 1
96 x 1
101 x 1
104 x 1
107 x M
107 x 1
110 x 1
113 x 1
116 x (M)2

113kg Low Block Snatch

Low Block Power Snatch:
90 x (1)2
91 x 1
94 x 1
97 x 1
100 x 1
103 x 1
105 x (M)3
91 x M
91 x 1

103kg Low Block Power Snatch

Notes:

- A fine day on the platform. I can't possibly describe the amount of joy I experienced today by being about to lift semi-heavy again.  This is the most weight I've held overhead in a long time and it wasn't that bad.  Hopefully, this is a turning point for more to come!

2015OCT01 (HVS D2)

Back Squat:

20 x bar work

60 x (5)2

90 x 5

110 x 10

130 x 10

120 x 10

130kg x 10 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 20) + (bw x 20))3

Good Morning + KB Press:
((20 x 10) + (12 x 10 L/R))1
((40 x 10) + (16 x 10 L/R))1
((60 x 10) + (20 x 10 L/R))1

Low Band Cuban Curl:
(Pr20 x 20)3

Band Reverse Fly:
(Pr20 x 20)3

* Notes:

- I made the goal weight of 130kg for 10 repetitions and it wasn't that bad.  In all actuality, I think the following drop set of 120kg was tougher.

2015SEP30 (BUL D3.W5)

Low Block Power Clean:

20 x bar work

40 x (3)2

60 x 2

80 x 2

100 x 2

110 x 1

120 x 1

130 x (M)2

125 x 1

127.5 x 1

130 x 1

135 x 1

137.5 x (M)2

132.5 x 1

137.5 x 1

140 x 1

120 x (1)5

140kg Low Block Power Clean

* Notes:

- I had to cut my workout short because my daughter woke up from her nap, or I should say, "she never went to sleep".  Therefore, I should be grateful to have had the opportunity to at least workout for a short while before having to call it quits.  Regardless, I managed to successfully power clean 140kg!  This is HUGE considering all the shoulder ailments that I've endured over the past couple months.  I'm still uanble to hold any appreciable amount of weight overhead, so this little "victory" meant a lot.  Plus, it all happened on my 44th birthday!  Not a bad day at all!

2015SEP29 (BUL D2.W5)

Low Block Snatch:

20 x bar work

25 x (1)5

30 x (1)5

40 x (1)3

50 x (1)3

60 x (1)3

70 x (1)3

80 x 1

80 x M

80 x (1)2

90 x 1

90 x M

90 x (1)2

95 x M

95 x 1

100 x 1

100kg Low Block Snatch

Low Block Power Snatch:

80 x (1)5

82.5 x 1

85 x M

85 x 1

87.5 x 1

90 x 1

* Notes:

- Overall, a pretty good day on the platform.  I finally made it back up to 100kg, even though, it was a little wonky but I made it!  Surprisingly, the power snatches were almost better than the full snatch!  Not sure what that's about but it's all a step in the right direction.

2015SEP28 (HVS D1)

Back Squat:
20 x bar work
50 x (5)2
70 x 5
100 x 10
110 x 10
120 x 10

120kg x 10 Back Squat

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

Good Morning + KB Press:
((20 x 10) + (12 x 10 L/R))1
((20 x 10) + (16 x 10 L/R))1

Low Band Cuban Curl:
(Pr20 x 20)2

Band Reverse Fly:
(Pr20 x 20)2

* Notes:

- I've decided to switch my back squat programming to a higher volume, yet lighter weight, protocol to help build some more leg mass and give my nervous system a break from all the heavy lifting.  I plan on doing this for the next couple months before dropping back down into the 5-2 rep range.  As for now, I'm going to see how far I can take 10 reps.

2015SEP27 (REST)

Rest:

- More rest to help give my body some time to fully recuperate from all the heavy squatting over the past two weeks.

2015SEP26 (REST)

Rest:

- Taking another day off.

2015SEP25 (REST)

Rest:

- Taking some time off to recover due to yesterday's subpar performance.

2015SEP24 (BSF D59)

Back Squat:
20 x bar work
50 x 5
70 x 5
90 x 5
110 x 5
130 x 2
160 x 3/M

160kg x 3/M Back Squat

Notes:

- Horrendous day in the squat rack.  The weights are feeling heavier and heavier, which indicates that my recovery is subpar.  I'm fed up with my lackluster performance.  Time for some rest.

2015SEP23 (BUL D1.W5)

Clean Grip Snatch:

20 x bar work

25 x (1)5

35 x (1)3

40 x (1)2

50 x 1

60 x 1

70 x 1

75 x 1

80 x M

Low Block Clean Grip Snatch:

50 x 3

60 x 2

70 x 1

75 x M

75 x 1

80 x 1

85 x 1

90 x (M)2

70 x 1

Low Block Power Clean:

50 x 3

70 x 3

90 x 2

110 x 2

130 x M

120 x 1

125 x 1

127.5 x 1

130 x 1

132.5 x M

132.5 x 1

134 x 1

134kg Low Block Power Clean

Notes:

- Surprised to pull 134kg!  The snatch work sucked, so I moved on to the power cleans and BAM!  134kg!  I'm still nursing a sore and reluctant right shoulder and I can't stabilize any appreciable weight overhead, but getting this successful 134kg power clean meant a lot!

2015SEP22 (BSF D58)

Back Squat:
20 x bar work
50 x 5
80 x 5
100 x 4
120 x 3
140 x 2
160 x 1
180 x 1
185 x 1
190 x 1
195 x 1
175 x 1
160 x 1

195kg Back Squat

Notes:

- Feeling extremely sore and tired today -- wasn't feeling very energetic but still managed a 195kg single.

2015SEP21 (BUL D4.W4)

Low Block Clean Grip Snatch + Low Band Cuban Curl:
20 x bar work + (Gr10 x 20)1
30 x (3)2 + (Gr10 x 20)2
40 x 3 + (Gr10 x 20)1
50 x 3 + (Gr10 x 20)1
60 x (1)3 + (Gr10 x 20)1
70 x (1)2 + (Gr10 x 20)1
80 x M
80 x 1 + (Gr10 x 20)1
90 x (M)2
90 x 1 + (Gr10 x 20)1

90kg Low Block Clean Grip Snatch

92 x (M)3
92 x 1 + (Gr10 x 20)1

92kg Low Block Clean Grip Snatch (Press Out)

Low Block Power Clean + Power Jerk + Low Band Lateral Raise:
40 x (1+1)3 + (Pr20 x 10)1
50 x (1+1)3 + (Pr20 x 10)1
60 x (1+1)2 + (Pr20 x 10)1
70 x (1+1)1 + (Pr20 x 10)1
80 x (1+1)1 + (Pr20 x 10)1
90 x (1+1)1 + (Pr20 x 10)1
100 x (1+1)1 + (Pr20 x 10)1
110 x (1+0)1 + (Pr20 x 10)1
120 x (1+0)1 + (Pr20 x 10)1

120kg Low Block Power Clean

* Notes:

- Feeling a little sluggish after yesterday's monsterous squat attempts, so I decided to cut the clean and jerk short and finish out at 120kg.

2015SEP20 (BSF D57 + REH D4)

Back Squat + High Band Cuban Curl:
20 x bar work + (Gr10 x 20)
40 x 5 + (Gr10 x 20)
60 x 5 + (Gr10 x 20)
80 x 5 + (Gr10 x 20)
100 x 5 + (Gr10 x 20)
120 x 4 + (Gr10 x 20)
140 x 4 + (Gr10 x 20)
160 x 3 + (Gr10 x 20)
180 x 2 + (Gr10 x 20)
200 x 1 + (Gr10 x 20)
205 x M
180 x 1 + (Gr10 x 20)
182.5 x 1 + (Gr10 x 20)
185 x 1 + (Gr10 x 20)

200kg Back Squat

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

Good Morning + Band Muscle Snatch:
27.5 x 10 + (Pr20 x 10)
47.5 x 10 + (Pr20 x 10)
57.5 x 8 + (Pr20 + Gr10 x 10)
67.5 x 6 + (Pr20 + Gr10 x 10)

* Notes:

- It wasn't exactly the best day in the squat rack; however, I did manage to squat 200kg for a single.  Ideally, in a perfect and "Joe-Friendly-World", I would have done it, but not today.  Overall, it was nice to back squat 200kg, but I'm hungry for more!

2015SEP19 (REST)

Rest:

- I took a day off to spend time my with family.

2015SEP18 (BUL D3.W4)

Low Block Clean Grip Snatch + Low Band Cuban Curl:

20 x bar work + (Green x 20)1

25 x (3)3 + (Green x 20)3

35 x (3)2 + (Green x 20)2

45 x (1)2 + (Green x 20)1

55 x (1)2 + (Green x 20)1

65 x 1 + (Green x 20)1

70 x 1 + (Green x 20)1

75 x 1 + (Green x 20)1

80 x 1 + (Green x 20)1

85 x M

85 x 1 + (Green x 20)1

90 x (M)2

85kg Low Block Clean Grip Snatch

Low Block Power Clean + Power Jerk:

20 x bar work

40 x (1+1)2

50 x (1+1)2

60 x (1+1)1

70 x (1+1)1

80 x (1+1)1

90 x (1+1)1

100 x (1+1)1

110 x (1+1)1

120 x (1+0)1

130 x M

130 x (1+0)1

135 x M

130kg Low Block Power Clean

* Notes:

- Pretty happy with today's workout.  I wasn't expecting to lift as much as I did -- seriously, surprised with the 130kg power clean.  I think 135kg was possible; however, my stupid head started to get the best of me -- next time!