March 20, 2015 Lower / Olympic Lifting

• Deadlift: 405*2 430*1 455*1 475*1 485*1
• Hanging Power Snatches: 95*3 135*3 135*3
• Hanging Power Cleans: 140*3 150*2 160*2 170*2
• Goblet Carries: 75*100 90*100 100*100
• Plate-Transfer Planks (5 lbs): 4*2 4*2

Ramping up on deadlifting again. Glad I added cleans back in here.  Also did some goblet carries, truly the king of carries for hitting your abdominals.  

March 13, 2015 Lower

• Hanging Power Snatches: 95*5 115*5 125*3 135*3 135*3
• Hanging Power Cleans: 135*5 145*5 155*4 165*2
• Deadlift: 275*3 325*1 365*2 365*1
• Standing Calves: 240*10 260*10

I'm still annoyed that the 135 sets have been harder on snatches lately, not sure why, I need to figure out what I'm doing wrong. I end up 'star-fishing' my legs out to the side on almost every rep at 135 the last couple weeks. Deadlift form felt fine, going to start putting weight back on again. 

February 19, 2015 Lower Body / Olympic Lifting

• Deadlift (double overhand): 315*1 335*1
• Deadlift: 405*1 435*1 455*1 405*1
• Hanging Power Snatches:95*3 115*3 135*3 145*2
• Overhead snatch-grip holds: 145*20(seconds) 145*30
• Hanging Power Cleans: 145*3
• Press Walks: 90*100 90*100

Good times, I feel like my grip strength is improving from the farmers walks, I couldn't have gotten 335 overhand before on deadlifting. My grip has been a weak point, now I really focus on trying to squeeze the bar to death as I pull.  On the snatches, at 145 I held it overhead for a while after each rep, I really like that feeling. Finished with cleans, and then did some press walks; pressing a short-bar overhead and then walking. I count that as a weighted carry of sorts

January 29, 2015 Lower Body

• Deadlifts: 315*1,1,1 335*1,1 (double overhand, no wraps)
• Hanging Power Snatches: 95*4 115*1 125*4 135*4 145*1
• Hanging Power Cleans: 185*1 exhausted
• Seated Calves: 115*8 115*9
• Wide-Stance Anti-Roational Chops: 60*10 70*10

Good session, deloaded on deadlifts and did a session using double overhand and no wraps.  

December 4, 2014 Deadlifting / Olympic Lifting

• Snatch-Grip Deadlift: 405*1 425*1 445*1
• Single-leg Stiff-Legged Deadlifts: 95*3 115*3 125*3
• Hanging Power Snatches: 135*3 145*2
• Hanging Power Cleans: 145*3 - exhausted
• Wide-Stance Anti-Rotational Chops: 70*8 90*4

Good times.  I have a weird imbalance on the single leg stuff. My right leg just does not let me balance with the hip directly under me. I have to shift it out to the right to get my balance. I want to fix it but I'm not sure how. I'll have to look into that. 

November 26, 2014 Lower Body / Posterior Chain

• Snatch-Grip Deadlift: 385*1 415*1 435*1 445*1
• Hanging Power Snatches: 135*3 140*2 150*1
• Hanging Power Cleans: 165*1-exhausted 165*2
• Ab-Wheel: 10

Carrying on with snatch grip deadlifting.  Enjoying it quite a bit, you have to get so much lower than you do on a regular deadlift.  I'm really exhausted after doing them.  

November 20, 2014 Lower / Olympic Lifts

• Snatch-Grip Deadlifts: 365*1 405*1 425*1 435*1
• Hanging Power Snatches: 115*3 135*3 135*1 -exhausted from SG Deadlifts
• Hanging Power Cleans: 135*3 155*2 -same
• Suitcase Carries: 65*40 65*40

I realize that with benching I'm doing harder variants for a few weeks, then retesting my max on it with an actual arch, and not paused.  I kept my max at 300 for the whole cut this time by doing that. No idea why I didn't think of doing that sooner for deadlifts. I'm going to try snatch-gripping for a few weeks, then seeing what regular deadlifting feels like.  If it works out like benching my regular deadlift should go up appreciably. 

November 7, 2014 Lower / Olympic Lifting

• Hanging Power Snatches: 135*2 115*3 135*3 145*3 150*3 155*2
• Hanging Power Cleans: 185*2 185*1
• Romanian Deadlifts: 315*2 315*2

Got a football game coming up on Tuesday of this coming week, want to conserve energy here. Plus it's between bulking/cutting. I should be taking the week off technically. I'll just take the next 5 days off.  Also, have progress pics I need to post soon. 

October 24, 2014 Lower, Upper

• Deadlifts: 405*1 425*1 445*1
• HPC: 135*3 165*3 185*1-hit self in throat. 
• BB Incline: 205*1 225*1 225*1
• Sternum Pullups: 7

Kept things light, have a football playoff game for school on Sunday. 

October 14, 2014 Lower - PM Session

• BB DL: 405*1 425*1 445*1 455*1
• HPS: 135*3 145*2 155*1
• HPC: 185*2 185*1 - exhausted
• Dead Bugs: 10, 10

Didn't have a ton of energy here

September 18, 2014 Lower Body

• Deadlift: 405*1 425*1 445*1 405*1
• HPS: 135*3 145*2 150*1
• HPC: 160*3 185*2 185*1
• Waiter Carries: 60*45 60*45

Getting strength back, still recovering. 

September 5, 2014 Olympic Lifting / Deadlifts

• HPS: 135*3 145*3 155*2
• HPC: 185*1 205*1 215*1
• Speed DLs: 275*3 315*3 315*3
• Dead-Bugs: 10, 10

Good session, decided to do some speed work on DLs, I'm going to start working on them during weeks I don't max on DLs to get some speed off the ground which is where I stall typically.  

August 21, 2014 Lower

• Deadlifts: 405*1 455*1 480*1
• Power Snatch: 135*3 155*1 160*1
• Hanging Power Cleans: 185*1 185*1 185*1 185*1
• Wide-Stance Anti-Rotational Chops: 70*8 90*4

Good session, havent snatched off the floor in a while so I wanted to give that a shot, went well. 

August 7, 2014 Lower / Olympic Lifting

• Hanging Power Snatches: 135*2 135*2 145*1 155*1
• Hanging Power Cleans: 185*1 205*1 225*1 185*2
• DL: 365*1 405*1
• Suitcase Caries: 50*50 50*50

Good session, a bit of star fishing on the snatches though. 

July 24, 2014 Lower

• Hanging Power Snatches: 135*2 150*2 160*1
• HPC: 185*2 205*1 225*X
• Deadlift: 405*1 455*2 455*1
• HPS: 135*4
• Dead Bugs: 8,8,8,9

Absolutely no pop here. Almost nodding off between sets, I don't think I slept very good last night. 

July 18, 2014 Lower

• DL: 405*1 425*1 445*1
• Hanging Power Snatches: 135*3 150*1 160*1
• Hanging Power Cleans: 160*3 185*2 205*1 215*X - thin bar
• WSARC: 110*2 90*3

Good times...kept DLs light.  Snatches still up.  Building up HPC strength...feels good. I would've had 215 if I was using a better bar. 

July 4, 2014 Lower

• Deadlift: 405*1 455*2 475*2 500*1
• Hanging Power Snatches: 135*3 150*2 160*X 160*1
• HPC: 160*3 185*2
• Paloff Presses: 90*10 100*10

Nice heavy double there at 475. Good stuff.  Hit 500 again. Narrowly missed 160, so I had to go back and try it again, got it. REALLY happy with this ECA stack so far, and the results of the last week or so (more on the ECA thing later).  Easing back into HPCs as well, as my shoulder gets back to normal.

June 13, 2014 Lower

• Hanging Power Snatches: 115*3 135*3 145*2 150*1
• Hanging Power Cleans: 135*4 155*4 175*3
• Deadlifts: 315*2 365*3 285*3
• PUPP: 1:00, 1:02

Deload week, led off with HPS's, went very well, happy with the 150. Not too much star-fishing either. So that's good. 

June 06, 2014 Lower Body / Olympic Lifting

• Deadlift: 405*1 445*1 475*1 500*1
• Hanging Power Snatches: 135*3 145*2 145*3
• Power Cleans: 145*2 185*2 185*2
• Hanging Power Cleans: 185*1
• Wide-Stance Anti-Rotational Chops: 60*8 70*&

Feeling good, shoulder is getting back to normal so I can do the olympic lifting again. It will probably take a few weeks to get the power back on the snatches. Also, hit 500 again on deadlifting, went well.  

May 30, 2014 Lower / Olympic Lifting

• Hanging Power Snatch: 135*3 145*2 155*1
• Hanging Power Cleans: 155*3 175*3
• Trap-Bar Deadlifts: 405*10 495*3(!) 500*3(!!!!) 
• Paloff Iso-holds: 50*3 70*3

whoooooooooooooooooooo whaaaaaaaaargaaaaarbl.  Olympic lifting must have primed my cns because I was deadlifting like crazy here.  Was just going to do 10 at 405, but then I wanted to see how getting in that groove effected my ability to lift some heavier weights. Absolutely demolished 495 and then 500 a few minutes later.  May have to do something like this before I go to set a PR on deadlifting or squatting.  Usually I just go in and go for the record.