October 25, 2013 Lower / light

• Power Cleans: 185*5 195*5 205*5 185*5 135*5
• Hanging Power Snatches: 135*5 145*4
• 2 Plate Deficit Deadlifts: 340*4
• Ab-Wheel: 10

50 minutes

Good session, took several minutes between each set of power cleans, they really wipe me out.  Nothing else of note really here. 

October 17, 2013 Lower Body / Olympic Lifting / Heavy

• 2 Plate Deficit Deadlifts: 315*1 365*1 385*1 405*1
• Power Cleans: 195*3 205*2 215*1 185*5 135*5
• Hanging Power Snatches: 135*3 145*2 155*X 135*5 135*6 135*4
• Ab-Wheel: 10, 10, 10

49 minutes

Good session...hope these pulls from a deficit pay off.  Was pissed I missed 155 on the snatches; I was gassed by then. Did some 135 sets after to punish myself. Finished with some ab wheeling. 

October 10, 2013 Lower Body / Olympic Lifting

• Power Cleans: 135*5
• Hanging Power Cleans: 155*5 165*4 175*3
• Hanging Power Snatches: 135*5 145*2 135*5
• 2-Plate Deficit Deadlifts: 335*4 335*4
• Pull-Throughs: 100*10
• Paloffs: 80*10 90*6

36 minutes

Decided to do some more power cleans here, although I prefer doing them heavy. May need to look at form and how I'm doing them. I think my form on snatches is actually better than cleans. I have trouble with the concept of 'rotating myself under the bar' on cleans. It just doesn't make sense to me.  On snatches though it does since it's over my head, and I can think of myself as almost 'swinging' on the bar.  If  I ever figure it out on cleans I'll post about it.  Did more deficit deadlifts. I really hope these things pay off, they're murder on my whole posterior chain, especially my lower back. Not in a bad way, it just taxes the heck out of them.  Also I don't use wraps on them. I've wanted to wean myself off using wrist wraps as much as possible, and since the weight I'm using here is so small it's a great opportunity.  I have to be careful though, when resetting the weight back to the floor those extra few inches really make the bar pick up speed.  Jammed my wrists pretty good. 

October 3, 2013 Lower Body Heavy

• Deficit Deadlifts (2 plates): 365*1 385*1 405*1 425*1 445*1 - back bowing
• Power Cleans: 185*3 195*3 205*2 215*1 225*X 185*7
• Hanging Power Snatches: 135*2 145*2 150*1
• Pull-Throughs: 120*10 150*4
• Paloffs: 100*4 90*5
• P.U.P.P.: 1:30

1:01-extended session

Really hammering on the deficit deadlifts now.  Felt great.  After that did power cleans. Not hanging power cleans, but actually from the floor. Did a lot more reps than I'm used to as well.  After the deficit deadlifts the weight was flying, until I got to 225 and realized my hips were exhausted.  Did some snatches after, and some pull-throughs, and then did a few core sets as well. Felt really good after this one. 

September 26, 2013 Olympic lifting, posterior chain / light

• Hanging Power Cleans: 135*5 155*5 175*5 185*2, 1
• Hanging Power Snatches: 135*5 145*3 135*5
• Deficit Deadlifts: 315*5 335*3 335*3
• Pull-Throughs: 100*10
• 10 sec paloff iso holds: 80*3
• 90 lbs. sled pushes: 8

Good session here, on the light days I'm going to put the o-lifting first, and on heavy do the dls first.  Going to do several weeks of deficit deadlifts then pull from the floor again, see if it helps me hit new highs.  Finished with some sled pushes, haven't done just pushes without the pulls in a while. 

September 12, 2013 Lower

• Deadlifts: 405*1 435*1 455*1 475*1
• Deficit Deadlifts: 405*1 425*nopenopenope
• Hanging Power Cleans: 135*3 155*3 175*1,1 185*1
• Hanging Power Snatches: 145*3 155*1
• Pull-Throughs: 110*10 120*10
• Ab-Wheel: 10, 10

44 minutes

Someone actually broke my deadlifting record (again, they use 5 rep max as the record), so I feel somewhat obligated to reclaim it as quickly as possible, I think 455*5 was what the guy got. There can only be one king.  I was going to keep focusing on squats but now I don't know...maybe do both?  Added in deficit deadlifts here, stood on 2 45 lbs. plates, so about 2".  Wasn't sure it would make a huge difference..yeah it does.  Going to work these in from now on.   Cleans & Snatches went well, I'm focusing on snatch form right now, it's going good. Pull-Throughs were nice again too. 

September 5, 2013 Olympic Lifts & Deadlifting

• Hanging Power Cleans: 135*5 155*3 175*1, 1 185*1
• Hanging Power Snatches: 135*3 145*2 155*1 135*4
• Deficit (2 45 lbs plates) Deadlifts: 275*2 315*1 365*1 405*1-whoah crap that's intense
• DL: 415*1
• Pull-Throughs: 100*10 110*10
• Ab-Wheel: 10

47 minutes

Hamstring still tight here, also last 3 sessions I've felt dead, I think I'm fighting something off. Not good times. The cleans went well though, nothing too extreme here since the hamstring is tight. Snatches went well too. Form is really coming around on them; without letting myself starfish out with my legs, I have to dip down a tad as you're supposed to, to hit the rep.  Next up, I did deficit deadlifts. I somehow have NEVER done them before. It helps with breaking from the floor on standard deads.  That's my sticking point, so it makes sense to try them, not sure why I took so long. Wooowhee are they hard, I can't believe standing on a couple of 45 lbs. plates can make that much of a difference. Was going to use one of those step-up platforms, but not sure if it would support the weight. Tried a regular deadlift after, not sure if it felt any different.  I don't know why I expected it to. Probably have to do deficit pulling for a couple sessions at least to notice a difference.  Finished with more pull-throughs, I'm really piling the weight on now, not sure if it's contributing to my recent surge in squatting, but it can't hurt, and then finished with some ab-wheel.