March 6, 2015 Lower

• Hanging Power Snatches: 95*3 115*3 125*3 135*2
• Deadlift: 315*2 365*2 385*2 405*1 315*2 315*1
• Wide-Stance Anti-Rotational Chop: 70*10 50*10

Tired after the full body yesterday, kept it light here. 

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 28, 2014 Upper

• Incline Bench Press: 185*6 185*6 185*6 185*6 185*6 185*6
• T-Bar Rows: 160*4 160*4 160*4
• 1.5 Sternum Pullups: 2, 2
• DB Farmer's Walk: 95*52 105*54
• Wide-Stance Anti-Rotational Chops: 70*10

Good first session. the smolov jr. stuff only covers incline benching, everything else is just me throwing in my regular workouts after.  Not too hard at all so far, hopefully it gets more challenging. 

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 21, 2014 Upper Body

• Incline Bench Press: 225*1 235*1 245*1
• Unilateral BB T-Bar Rows: 145*3 155*3 165*3
• Landmine Laterals: 65*2 55*4
• 1.5 Pullups: 4, 4
• Wide-Stance Anti-Rotational Chops: 70*8 80*5

Good session, I really want to go for 300 on incline benching. Going to start ramping up. Also did some landmine laterals, got away from them when my shoulder was sore a couple months back, want to bring them back in. 

October 3, 2014 Lower

• Deadlift: 405*1 425*1 445*1 455*1
• HPS: 135*3 145*2 - starving
• WSARC: 80*5 80*4

Absolutely starving for this one.  Kept deadlifts light, hunger set in after though. 

September 3, 2014 Upper Body

• Sternum Pullups: 8,6,5
• Incline Bench: 225*1 235*1 245*1
• Seated Press: 135*3 155*2 175*1 180*1
• DB Reverse Flyes: 25*10 30*8
• Wide-Stance Anti-Rotational Chops: 70*4 90*3

Good session, nothing out of the ordinary here. 

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 15, 2014 Upper Body

• Incline Bench Press: 225*1 235*1 245*1
• T-Bar Rows: 160*3 170*2 180*1
• Seated Press: 135*3 155*3 175*1
• Ring Pullups: 10, 10
• Wide-Stance Anti-Rotational Chops: 75*7

nothing unusual here really. Good stuff. 

August 5, 2014 Upper

• Bench Press (No Arch / Paused): 225*1 250*1 250*1 250*1 250*1 
• Sternum Pullups: 6, 6, 5
• Push Press: 225*1 - tired
• BB Rows: 225*3 245*2 
• Wide-Stance Anti-Rotational Chops: 70*6 80*6

Good session, I like sternum pullups quite a bit actually, really feel them in my mid back muscles more. 

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. 

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 23, 2014 Lower / Posterior Chain / Olympic Lifting

• Deadlift: 405*1 445*1 475*1 - feeling flat
• Hanging Power Snatch: 135*1 barely 135*3 135*3
• Hanging Power Cleans: 135*6 135*6
• Pull-Throughs: 170*10
• Wide-Stance Anti-Rotational chops: 80*5

Feeling VERY flat here, I ate a bit too soon before the session I think.  BARELY got 475 on deadlifting, and on the HPS I almost missed that first 135 rep. Decided to just rep on HPCs to help my shoulder and just get some reps of something in.  Shoulder feels about 95% at this point, same with left elbow.  

May 9, 2014 Posterior Chain

• Deadlift: 405*1 435*1 455*1 485*1 505*1 520*X narrowly missed
• Hanging Power Snatch: 135*1 145*1-tempting shoulder
• WSARC: 80*5

520 deadlift was unexpected.  If I had known I would have that much juice this session I would've ramped differently and probably skipped the 505 attempt.  I'm happy my strength is still where it is right now, the cut is going well apparently.  On the HPS's my shoulder was getting cranky, so I decided to let it rest. 

May 2, 2014 Lower / Heavy

• Deadlift: 365*3 405*3 425*3
• HPS: 95*3 115*3 135*2 135*1
• Pull-Throughs: 80*6 110*8 130*8
• Wide-Stance Anti-Rotational Chops: 80*5 90*3

Nice deload week on deadlifting. I actually like these because I can ratchet down on form.  Shoulder sore still, couldn't go high on the snatches. 

April 25, 2014 Lower / Heavy

• Deadlifts: 405*1 435*1 455*1 475*1
• Romanian Deadlifts: 275*3 315*3 365*2
• Step-Ups: 75*3 60*5
• Wide-Stance Anti-Rotational Chops: 80*4 90*3

Good session, threw in romanians since my shoulder still hurts if I lift it over my head, which eliminates snatches, and the movement for cleans hurts it too...not sure what's going on. Hopefully a couple days off from using it this weekend fixes it. 

April 18, 2014 Lower / Heavy

• Hanging Power Snatches: 135*3 145*2 155*2 135*5
• Power Cleans: 135*4 185*2 205*1 225*1
• Deadlifts: 405*1 435*1 455*1 475*1
• WSARC: 60*8 80*4

Wanted to lead off with snatches, went well.  Though I have to say lately I lack a bit of pop on them. I tend to rush in, I hate warming up on them, I just want to throw 45s on and get to work. I think I need to go bar-95-115-135 or something like that from now on. Also may go to full cleans instead of power cleans, I'd like to see how heavy I can get them, could be fun and different. The 225 form was atrocious btw, need to work on that.  Deadlifting 3rd, didn't really lose anything off the pulls at all.  

April 11, 2014 Lower / Light

• Deadlifts: 315*8 350*8 365*8
• Hanging Power Snatches: 135*4 135*4 135*3
• Hanging Power Cleans: 135*8 155*6-exhausted
• Wide-Stance Anti Rotational Chop: 60*8 70*7

Good session; going light on deadlifts is always challenging, and the muscles in my mid and upper back were fried the next day. Love that feeling.  Went high rep on olympic lifting...which means sets between 4 and 8 reps really. 

January 27, 2014 Lower / Heavy

• Olympic Squat: 315*1
• Squatting: 365*1 390*1 405*1
• Front Squats: 225*3 250*3 265*2
• Good Mornings: 225*3 245*2
• Wide-Stance Anti-Rotational Chop: 60*10 80*10

31 minutes

Alright, so on squatting, I put 405 on the bar, went to grab a drink, came back literally 40 seconds later...and some guy and his gf had somehow managed to strip the bar entirely and reset the pins.  Then I told them to put the weight back on, and went to get another drink. I came back and the guy was still just standing there, so I chew him out and told him to do it, again, which he finally did. Then when I went to squat, he 'forgot' to put one of the 45s on the side so it was unbalanced. So fucking pissed; the guy was gone, and to this day (Feb. 6th) I haven't seen him again. Was pissed off rest of the session, but it went well I'd say. 

November 22, 2013 Upper / Heavy

• Incline Bench: 225*1 240*1 255*1 265*1
• Standing Press: 135*5 145*3 155*2
• Pullups: 95*1-tried on straight bar 95*1 95*1
• Cable Rows: 160*6 180*4 200*3
• DB Flat Bench Press: 105*6 110*3
• Wide-Stance Anti-Rotational Chops: 80*6 90*3

41 minutes

Ok, so again with me trying to focus on shoulders as one of my goals for this bulk I am using uber strict form on the standing press.  Absolutely no knee dip or leveraging the weight up, everything is to be strict and controlled. Tried my first set of pullups on the straight bar...eh, I prefer the wider grip I usually use.   Nice session overall