19-May Block 3, Cycle 4, Day 1
Squat
Few each of 45, 95, 135, 185, 225
275 x 1, 300 x 1, 315 x 1, 340 x 1, 345 x 1
Snatch Work
Muscle snatch: Few each of 65, 75, 95lbs
Snatch 115 x 1, 5 sets
Notes:
Squatting felt good today. Went to be early last night but then could not sleep. I hate it when that happens. Makes me wonder why I try to be ‘good’ with sleep. Woke up relatively tired and with a tight lower back. However, as I warmed up I just felt better and better.
Hit a PR of 340. Felt good enough that I then went for 345 and hit that. I believe I could have hit 350 but decided to leave it there. 345 was a clean rep. Slowed a little out of the hole but then was able to keep going.
Squatting every day is clearly working for me… at least for now. My max 1RM was 315 in January and when starting this last block two or three weeks ago. I am up 30 lbs with a clean rep. While it is very clear to me that this pace will not continue much longer, I am enjoying it while it lasts.
Hitting PR’s is awesome: feels great to go to work knowing that I just did something I have never done before.
Snatch felt clean - just had to stop after a few reps due to time. Total workout was 45-50 minutes.
Weight is down to 203 - another 1.5 to 2 lbs in the past week.
20-May Block 3, Cycle 4 Day 2
Front Squat
Ramp 45, 95, 135, 185, 225 x 1, 245 x 1
Reps 205 x 3, 3 sets
BTN Press 105 x 3, 95 x 3, 4 sets
Dips +25 x 5, 5 sets
Power Clean - 95 x 5, 3 sets
notes:
Front squat felt good. Worked up to my current 1RM. Still tended a bit forward but not as much. Did rep work at a higher weight. Slowing on a few reps.
Finally admitting to myself that I am weak and did BTN at a lower weight. Dips I increased to 25 and that was good. Will remain at both weights next cycle.
21-May Day off
22-May Block 3, Cycle 4, Day 3
Front Squat
Few each of 45, 95, 135, 185
225 x 1, 3 sets
5 x Super set:
SLDL 245 x 5
SGDL 185 x 5
notes:
Did not push the front squats as it is always a bit more dangerous after an off day. I hate to take days off. Especially as I sit in front of a computer all day. Also because it helps me to control the stress in my life.
Will keep SLDL at the same weight. Will go up 10 lbs on SGDL.
23-May Block 3, Cycle 4, Day 4
Squat
Ramp few x 45, 95, 135, 185, 225. 275 x 1, 315 x 1, 5 sets
Reps 225 x 3, 3 sets
Snatch
Muscle Snatch 65 x 3
Snatch 65 x 3
75 x 3, 2 sets
95 x 3
115 x 1, 12 sets
notes:
315 was solid but did not believe it would be best to push further today. However, I did practice my singles at 315 and they all moved well. 315 was my 1RM on Jan 1 of this year. Cool.
Technique work on snatch.
24-May Block 3, Cycle 4, Day 5
Front Squat
Ramp - few x 45, 95, 135, 185. 225 x 1, 250 x 1
Reps - 205 x 3, 3 sets
BTN Press 75 x 5, 5 sets
Dips BW x 8, 8, 8, 5
Clean:
75 x 5
95 x 3
Clean + Jerk:
95 x 1, 3 sets
115 x 1, 3 sets
135 x 1, 5 sets
notes:
Hit a PR on front squat! Yes. Was 5 lbs but I will take it. Form was great - did not drift forward as I can do a lot.
Increase BTN press 5lbs next next. Leave dips alone - alternating between 5x5 with +25 and 4 x 8 with body weight.
Technique on cleans was much… cleaner. 
25-May Block 3, Cycle 4, Day 6
Front Squat
Ramp few x 45, 95, 135, 185. 225 x 1, 245 x 1, 255 x 0.
Reps 170 x 5, 5 sets
Barbell Row 160 x 5, 5 sets
Pull-ups +5 x 5, 5 sets
Conditioning:
5 x
90lb per hand farmer walk (100’)
Plank 30 seconds
Hanging knee raise x 5
Jump rope x 100
30 second rest.
notes:
On front squat was drifting forward at 245. Probably should have stopped there but I was able to save it so easy that I got greedy going for another PR.
At a good weight on barbell rows - will stay here. Did not notice the extra five lbs on pull-ups. Will increase to 10 next time.
Conditioning was a relatively moderate effort. Took about 12 minutes total.
26-May Block 3, Cycle 5, Day 1
Squat
Ramp few x 45, 95, 135, 185, 225. 275 x 1, 315 x 1
Reps 225 x 5, 5 sets
Muscle Snatch:
45 x 3
65 x 2
65 x 2
75 x 2
75 x 2
95 x 2, 5 sets
notes:
Only 5 hours of sleep. Was not sure if I would train. 315 was good form but I really slowed down out of the hole. Called it there. Super-setted the squat rep work with muscle snatch technique work. Was a good session despite the lack of sleep.
27-May Block 3, Cycle 5, Day 2
Front Squat
Ramp few x 45, 95, 135, 185. 225 x 1
Reps 135 x 5, 5 sets
BTN Press 95 x 3, 7 sets
Dips +25 x 5, 5 sets
Notes:
Tired this morning. 225 was starting to fall forward. Again, corrected relatively easy but stopped there. Focused on form for the reps.
For BTN, I kept doing sets until the weight slowed. Next time will move up to 100.
Dips were good - slowed on the last set. Stay at this weight for a bit longer.
28-May Block 3, Cycle 5, Day 3
First session morning
Front Squat
Ramp few x 45, 95, 135, 185. 225 x 1, 245 x 1, 255 x 1
Reps 185 x 3, 3 sets
Afternoon session:
5 x super set:
SLDL 245 x 5
SGDL 185 x 5
Conditioning:
KB Swings - 20 seconds on, 40 seconds rest 10 minutes
First 5 sets with 53 lb. Then last 5 sets with 70 lbs.
Notes:
Hit a 5 lb PR with front squat! Yes. It was slow but I hit it. Schedule forced me to split the work out session. Super set of SLDL and SGDL was tough. SGDL was done with a hip extension and shrug. Conditioning was not too difficult. Will use 70 lb for all sets if I do this again.
29-May Block 3, Cycle 5, Day 4
Squat
Ramp - few x 45, 95, 135, 185, 225. 275 x 1, 315 x 1
Reps - 245 x 3, 3 sets
Snatch
65 x few… 2 sets
75 x 2, 3 sets
95 x 2, 5 sets
notes: Getting tired - lack of sleep. However, I am going on vacation starting tomorrow so did not want to miss a session.
30-May to 4-June - Family vacation. Beach house. No training. Some walking. Running up sand dunes one day.
5-June Light return to training:
Back Squat 3 reps of 45, 95, 135, 185. 225 x 1
Front Squat 3 reps of 45, 95, 135, 185
Planks 30 seconds x 3
3 x super set with just bar:
OH Squat x 3
OH Press x 3
BTN Press x 3
Barbell Row x 3
notes:
Just a light day to get the body back into the groove. Funny thing was that a few days on vacation my knees had some slight twinges. Nothing bad. As soon as I started squatting the issues went away. Like, after two sets with the bar I felt good again.
5-June Block 3, Cycle 5, Day 5
Front Squat
Ramp Few x 45, 95, 135, 185; 225 x 1, 245 x 0
Reps 205 x 3, 3 sets
BTN Press 75 x 5, 5 sets
Dips BW x 8, 8, 8, 6
Clean+Jerk
75 x 1, 95 x 1, 95 x 1, 135 x 1 (9 sets)
Notes:
First day back into routine. Really interesting that I lost top end strength so quickly. Traditional prep for contests include backing off before competitions. I can see why some people may drop the volume but keep the intensity right up to a meet in strength sports.
7-June Block 3, Cycle 5, Day 6
Front Squats
Ramp Few x 45, 95, 135, 185; 225 x 1, 235 x 1
Reps 185 x 3, 5 sets
Barbell Rows 160 x 5, 5 sets
Pull-ups +10 x 5, 5, 5, 5, 5
Ab Wheel x 10, 3 sets
Hanging Knee Raise x 5, 3 sets
Notes:
Getting back in the groove on squats. Doing a bit more reps to get the groove going again. Only one more cycle before moving on to my next block (hypertrophy).
8-June Block 3, Cycle 6, Day 1
19th anniversary for Mrs Needa and I today.
Squat
Ramp Few x 45, 95, 135, 185, 225; 275 x 1, 315 x 0, 225 x 1 from pins
Reps 225 x 5, 5 sets
Snatch work:
Muscle Snatch, working on speed:
Bar x 5
55 x 5, 2 sets
65 x 5, 4 sets
Notes:
Still working on returning to squatting form. I may have been able to get 315 but I was slightly out of perfect form and did not want to risk it. Stripped off a plate and squatting up from the pins with 225. Then did some rep work.
The weight for muscle snatch was really low - was working speed and technique. Watching a podcast from barbell shrugged where a top female crossfit athlete was being coached by the Eleiko weightlifting coach. His training on how to practice technique is fantastic. Anders Lindsjo is the coach. It reminds me about how one would practice to master a musical instrument - or really how to master any technique/skill.
9-June Block 3, Cycle 6, Day 2
During the summer I will be training with my two boys, age 12 and 10 on Tuesday and Thursday evening. I have them on the following strength and conditioning routine:
M: Various conditioning, squat and OHP
T: 20 second sprints, 40 second rest for 10 minutes; Strength at night with me
W: Various conditioning, DL and barbell rows
Tr: 20 second sprints, 40 second rest for 10 minutes; Strength at night with me.
F: Repeat Monday
As they are quite young, I have them on light weights - especially when I am not there. And when sports camps or play time happens we modify their program down or out for the day.
My work:
Front Squat
Ramp few x 45, 95, 135, 185. 225 x 1. 245 x 1.
Reps 205 x 3, 3 sets
BTN Press 100 x 3, 5 sets
Dips + 25lb x 5, 5 sets
Kids work:
Trap bar squat (dead-squat):
Ramp 80 x 1
Reps 50 x 3, 3 sets
OHP 35 x 3, 3 sets
Barbell Row 35 x 3, 3 sets
Notes:
Will keep BTN and Dips as is. First time at this weight and was able to complete. My son (12 year old; younger was at a sleepover) did great on his work. Really focused on safe, clean form.
10-June Block 3, Cycle 6, Day 3
Front Squat
Ramp few x 45, 95, 135, 185; 225 x 1
Reps 185 x 3, 3 sets
SLDL 245 x 5, 5 sets
Standing band glute pull backs x 5, 3 sets
notes:
Having just trained in the evening the night before I kept the volume lower. Bodyweight at 203. Goal as to cut to 195-200. However, 4-5 weeks of this block is too short at my modest calorie deficit. I may keep the cut going into the next block until I hit my goal.
11-June Block 3, Cycle 6, Day 4
Squat
Ramp Few x 45, 95, 135, 185, 225; 275 x 1
Reps 315 x 1, 3 sets
Snatch Work
65 x 3, 3 sets
75 x 2, 6 sets
Notes:
315 was very slow mid-way up on the first rep. However, form never broke down. So did two more singles. The second was a bit faster and the third the best.
Snatch work was just technique work.
12-June Block 3, Cycle 6, Day 5
Front Squat
Ramp few x 45, 95, 135, 185; 225 x 1, 245 x 1
Reps 155 x 5, 5 sets
BTN Press 75 x 5, 6 sets
Dips BW x 8, 8, 8, 8
Notes:
Squatting strength coming back to where it was before the week off.
13-June Block 3, Cycle 6, Day 6
Front Squat
Ramp few x 45, 95, 135, 185; 225 x 1, 250 x 1
Reps 205 x 3, 5 sets
Barbell Row 160 x 5, 5 sets
Pull-ups +10 x 5, 5, 5, 5, 5
Notes:
Last day of Block 3. I really enjoyed squatting every day. Ended up adding 30 lbs to my back squat and 40 lbs to my front squat. I may have added just a bit more had I not taken a week off in the middle of the block. Repetition and technique improvement made a big difference for me. However, even if the six weeks were uninterrupted, I do believe that the gains would be tapering around now anyway.
This block was also more focused on Oly lifting and while I did not test if I added any weight to my maxes, I know that I improved my technique quite a bit. Might have progressed more if I dropped more accessory work.
Next block is focused on hypertrophy. Format will be Upper 1, Lower 1, Conditioning and or rest; Upper 2, Lower 2, Conditioning and/or rest. Will keep on calorie restrict until I hit 195-200 lbs and then go to maintenance.
14-June Block 4, Cycle 1, Day 1
Lower 1 (starting with lower based upon doing back work yesterday)
Squat 185 x 10, 4 sets
SLDL 205 x 10, 4 sets
Sumo DL 185 x 10, 4 sets
Landmine Squat +45 x 10, 10, 10, 15
Notes:
First day of block 4. Figuring out weights to use, erred on the lower side. Will increase per session/week until I slow. Going for pump and hypertrophy.
After squatting everyday for the last six weeks (high bar back or front), I doubt I will be sore in the quads. However, I have never done Sumo DL before and I am adding them here for glute/ham work. Have a feeling I will be back into the world of DOMS soon.
Next cycle add 5 lbs to Squat and Sumo DL. Add 10 lbs to landmine squat.