Glad to hear it! I’ve been feeling really good lately.
Wow, your abs are that cool to do Bruce Lees aka Baboons aka dragon flags?! 
I’m feeling a bit jelly.
You’re writing in kgs right?
If so, then I’m even more jealous.
[quote]Nikki9591 wrote:
Wow, your abs are that cool to do Bruce Lees aka Baboons aka dragon flags?!
I’m feeling a bit jelly.
You’re writing in kgs right?
If so, then I’m even more jealous.[/quote]
Yeah, the numbers are kgs, unless specified as pounds (# or lbs). And, I don’t have near the ab strength as bABoon. I just gave my best attempt at the dragon flags
9/20
SESSION 1
C&J - 60x3, 80x2, 95x3, 100x2, 110x1, 115xmissJ,1,1, 105x3+1
OHS - 60x4, 80x2, 90xmiss,1,2,100x1(PR), 105xmiss, 100xmiss, 80x3/4
Box Jerks - 80x3, 100x2, 110x1/2,2, 120x0/2,miss,miss
KB Box Step-ups - 30x3x6
SESSION 2
KB Prone Row - 20x5, 32x3, 40x5x3
Dips - 10, 20x3, 32x5x3
(Rows and dips done in a superset)
9/22
Snatch - 50x2x3, 60x2, 70x1, 80x1,1/3, 90x1/3,1,1,1
Deadlift - 90x3, 125x5, 145x5, 165x5(belt)
Snatch - 60x3, 70x1, 80x1, 85x2x1, 90xmiss,miss,miss, 80x1
9/24
C&J - 60x2x3, 80x2, 90x3x3, 102.5x1, 105x2x1
FS - 100x3, 105x3, 110x3,3,2+1,3
Press - 50x5, 60x5, 65x5
Ring Pull-ups - 4x10
ssGlute/Ham Raise - 10#x3x10
ssBruce Lees - 3x10
OH Sledgehammer Slams - 12#x12, 20#x10
9/27 (start deload - decreased volume)
Snatch - 50x2x3, 60x1/2,2, 70x1/2,1, 80x1, 90x2x1
Back Squat - 70x5, 100x5, 115x3, 125x1, 130x2x1
CG RDL - 70x5, 110x4, 115x2x4
KB WG Pull-ups - 6, 16x6x3
Ab Wheel RO - 3x15
9/28
C&J - 60x3, 80x2, 90x2, 100x1, 110x1, 115xmissJ, 110x1
OHS - 60x5, 80x2x2, 90x2x1, 100xmiss, 90x1
Box Jerks - 90x3, 100x2, 110x2x1, 115x2x1
KB Box Step-ups - 24x3x3
KB Prone Row - 20x5, 40x4x2
Dips - 8, 20x3, 32x3,2,2,2
9/30
Snatch - 50x3/4, 60x1/2, 2, 70x2, 80x1, 85x1, 90x1
C&J - 60x2, 80x2x2, 90x1, 100x1, 110x1
Front Squat - 90x3, 100x3, 110x3x1
Deadlift - 110x2, 145x5, 165x3, 185x1, 190x2x1
Your ab strength is up to par soldier. Don’t knock yourself. Your session on 9/30 looked money. You know why? No missed lifts. That is your new goal. I don’t want you to miss a lift from now until 11/11.
Oh yeah. Only specify front squat. “Squat” is always bar-on-the-back style. 
Anyway, it looks strong. Deadlift too. Eventually you will come over to the Dark Side.
Ha! Thank, Josh. I’ll work on notmissing anymore. As for the Dark Side…maybe someday, maybe. Also, I knew that I shouldn’t say “back squat”, but that is how weightlifters talk. Sorry, for the purposes of this log I will refer to them as ‘squats’ from now on.
10/4
Snatch - 50x3, 60x2, 70x2, 80x1, 90x1,miss,95xmiss, 90xmiss,1, 95x1, 100xmiss,miss, 90x1, 95x1, 100xmiss, 95xmiss
Squat - 60x5, 90x3, 110x2, 120x3,2/3,3,3, 125x3x1
CG RDL - 110x6, 120x4x6 (w/ straps)
WG KB Pull-ups - Bwtx8, 20x3x2, 24x3x2, 20x3x2
10/6
This day my left knee started killing me as you will see by the amount of missed cleans I had at a relatively easier weight (I think I can clean 120 on a good day). Still working through the pain, but it’s getting better.
C&J - 60x3, 80x2, 90x1, 100x1, 105x1, 110x2x1, 115x1,missC, 110x1, 115xmissC,missC, 110xmissC
Snatch - 60x3, 70x2, 80x2,1/2, 82.5x0/2,0/2, 80x1/2
BB Lunge - 60x3x6
KB Prone Row - 24x6, 32x2x4, 40x3x4
Bruce Lee’s - 4x12
10/9
Block Pwr Snatch - 40x2x4, 50x2x3, 60x2x2, 65x2x1
Block Pwr C&J - 60x4,3, 80x3x2
Snatch DL w/pause at knee - 60x6, 80x3x6 (straps @ 80)
Press - 40x3, 50x2, 60x5, 65x3, 75x3x1
Adductor Sit-ups - 10#x4x10
Ring Shoulder Flexion - 2x10
10/10
The knee felt better today, but still not 100%. I was able to get very close to full squat depth on the cleans.
C&J - 60x3,2, 80x2, 90x2, 100x2x1, 105xmissC,1,missJ,1,1,1,1
Rack Split Jerk - 60x2, 80x2x2, 90x2x2, 100x2x2
WG Pull-ups - Bwtx8, 12x6+2, Bwtx3x8
Glute/Ham Raise - Bwtx10, 10#x2x10
Conditioning (Superset)
KB Farmer’s Walks - 48x6x25yds
Prowler March - New Prowler + 140#x6x25yds
Separate from conditioning
One-arm Sledge Slams - 6#x3x10
This is a gem of a log. Where in OH are you from?
He trains out of Toledo, OH.
[quote]theuofh wrote:
This is a gem of a log. Where in OH are you from?[/quote]
Thanks…yeah, I train in Toledo.
10/12 (Competition Week Training)
Snatch - 50x2/3, 60x2, 70x2, 80x2, 90x2x1, 95xmissB,1
C&J - 60x3, 80x2, 90x2, 100x1, 105x1, 110x2x1, 115x1
Squat - 60x4, 100x4, 110x2, 120x1, 125x1, 130x1,1,miss
OHS - 60x2, 80x2, 90x2, 95x1/2,2
KB Prone Row - 32x5, 40x3, 48x2x1
Bruce Lee’s - 3x12 (Done Slower than usual)
10/14
Snatch - 50x2/3,2, 60x2, 70x1, 75x1, 80x1, 85x1, 90x1
C&J - 60x2x2, 80x2, 90x1, 100x1, 105x1, 110x1
NG Pull-ups - 10,15,10
Adductor Sit-up Holds - 3xALAP
10/16 (Meet Day)
Snatch - 50x2/3, 60x2, 70x1, 80x1, 85x2x1, 90x1
On Platform - 92, 97, 100(miss)…did an extra, unofficial attempt at 100(miss)
C&J - 60x3, 80x2, 90x2x1, 100x1, 105x1, 110x2x1
On Platform - 112, 116, 120
After Meet…
SL Reverse Hyper - 90#x3x12
Reverse Hyper - 180#x10
Good Morning - 50x3x10 (first time I’ve done these in forever…starting slow)
Flexband Add. - Blackx10out+10in, Grayx12in
Press - 50x5, 60x5, 70x2x3
Nice!
New Cycle for Meet on 11/20 (Iron Egg Fall Classic in Lansing, MI)
10/19
Snatch - 50x3, 60x3x4, 70x3x3, 80x3,3,2/3, 90x1/2,1/2,2 <–PR double for Snatch
Squat - 70x5, 97.5x5, 104x5, 110x8
CG RDL - 70x4, 110x1, 132x5x5
KB NG Pull-ups - 24x3, 28x3, 32x5x3, Bwtx15
10/20
1st session
C&J - 60x4, 85x3x4, 95x3x3, 100x2x2 <–Stopped early b/c I just ran out of gas from the high volume of the day before
Snatch - 50x2/3, 60x2, 70x0/2,2, 80xmiss,miss <–Timing was WAY off so I stopped
BB Walking Lunges - 60x8, 65x2x8
2nd session
KB Prone Row - 20x5, 28x4x6
Bruce Lee’s - 12,10,10
Cable Standing Crunches - 120x10, 150x2x10
10/21
Conditioning Circuit
Sledgehammer Slams - 16#x4x10 ea. side
Prowler 1 + 90#x4x20yds (H)
MB Slams - 20#x4x10
Push-ups - 4x10
Prowler 1 + 90#x4x20yds (L)
10/23
Snatch - 50x2x3, 60x2x2, 70x1/2, 80x5x2
C&J - 60x3,2, 80x2, 90x2, 105x2,2,1/2J, 1+1(chalk), 2
Snatch DL w/pause at knee - 60x6, 80x6, 85x6 <–straps
Snatch Pulls (straps) - 90x3x4
OHS - 60x4, 80x4, 85x4x4 (30 min. rest before FS)
Bottom Up Front Squat* - 135#x5, 225#x4, 3+1, 205#x3x4
*Performed in a Power Rack from the pins, so beginning of themovement is concentric instead of the normal eccentric beginning.
10/24
C&J - 60x3,2, 80x2, 95x1, 100x2x1, 105x1, 107.5x2x1, 110xmissC,missJ
Good Morning - 60x3x8
Press - 40x5, 50x2, 64x5, 67.5x5, 72x3+1
KB WG Pull-ups - Bwtx8, 16x5+4Bwt, 12x6+2, Bwtx3x8
Glute/Ham Raise - 10, 30#3x8
Ab Wheel RO - 3x15
Conditioning
Prowler 2 + 90# x 14x20yds (alternated H/L) - 45s rest
10/26
Snatch - 50x2x3, 60x3, 70x3, 80x1, 85x2/3,3,3, 90xmissF,missF,missF (missed forward)
Squat - 70x5, 90x2, 104x3, 110x3, 117x6,1,1,1
CG RDL - 110x6, 120x2x6, 125x2x6 (no straps)
KB WG Pull-ups - 6, 16x6x4, Bwtx12
10/27
Snatch - 50x2/3,2, 60x3, 70x2, 80xmissF,1, 85x2x1, 90x1,missF,missF
C&J - 60x2x2, 80x2, 90x2, 97.5x2x2, 105x2x2, 100x2/3
BB Walk Lunges - 65x2x8, 67.5x8
KB Prone Rows - 20x5, 28x5, 32x4x5
Conditioning
Prowler Push + 140# x 40yds (L) x 2
Sledge Slams - 20#x8ea. side x 3
KB Swing - 24x3x12
Prowler Push + 140# x 40yds (H/L) x 1
10/29
Snatch - 50x2/3,3, 60x2x4, 72.5x3x3, 77.5x3x2
C&J - 60x2x3, 85x3x3, 95x3x3
Bottom-up Front Squat (BUFS) - 135#x4, 195x6, 200x6,5+1,4+1+1
Press - 50x4, 67.5x3, 72x3, 76x3
Pull-ups - 4x10
11/1 - Conditioned (forgot what I did)
11/2
Snatch - 50x2/3,3, 65x3x3, 75x2/3,3
Squat - 70x4, 100x5, 110x3, 123x6(belt),1,1,1
CG RDL - 110x6, 120x5, 125x5, 130x2x5
KB NG Pull-ups - 8, 24x2x4, 28x4x4, Bwtx13
11/3
Snatch - 50x2x3, 60x2, 70x1/2, 80x2x2, 85x1/2,1/2, 80x1/2, 85x1/2,2
C&J - 60x3, 80x2, 92x3x2, 97x2x2
BB Walking Lunge - 65x8, 67.5x2x8
KB Prone Row - 28x4, 32x4, 40x4, 32x3x4(3s holds at top)
Roman Chairs - 12, 5#x3x10
11/5
Snatch - 50x3, 60x2, 70x2, 80x1, 85x2, 87.5x1/2, 90x0/2,miss,miss,1, 95xmiss, 92.5x1
C&J - 60x2, 80x2, 90x1, 100x2, 105x2, 107.5x2, 100x2, 105x2, 107.5x2
Snatch Pulls (straps) - 100x2x3, 105x3x3
BUFS - 205#x2x4, 210x3x4
11/7
C&J - 60x2x3, 80x2, 90x2, 100x1, 105x1, 110xmissJ (missed jerk),1, 115xmissJ, 1, 100x1
OHS - 60x6, 80x3, 90x3x3, 95x2x3
Good Morning - 50x8, 60x2x8
Press - 50x3, 64x5, 72x3, 80x2
NG Pull-ups - 6x10
Glute/Ham - 10, 40#x3x8
11/8
Snatch - 50x3, 65x2x2, 75x3x2, 80x5x1
Squat - 77.5x5, 85x5, 90x5 (Deload week)
CG RDL - 120x4, 130x4x4
KB Prone Row - 20x5, 24x5, 28x3x5
Conditioning
Prowler 2 + 90# x 40yds (H/L) x 8 Not sure what the rest was, but it kicked my ass
10/26
Snatch - 50x2x3, 60x3, 70x3, 80x1, 85x2/3,3,3, 90xmissF,missF,missF (missed forward)
Squat - 70x5, 90x2, 104x3, 110x3, 117x6,1,1,1
CG RDL - 110x6, 120x2x6, 125x2x6 (no straps)
KB WG Pull-ups - 6, 16x6x4, Bwtx12
10/27
Snatch - 50x2/3,2, 60x3, 70x2, 80xmissF,1, 85x2x1, 90x1,missF,missF
C
Too many misses, but I am sure you don’t need anyone to tell you that.
Since this is the start of a new training cycle, would you mind showing me how you wave volume and intensity whilst peaking for a meet? And how does this differ from your off-season training?
Sure. On here, or next time I see you in the gym?
Either.
11/10
Snatch - 50x3,2, 60x2, 70x2, 80x1, 85x1, 90x1, 92.5x1, 95xmiss,1, 97x1
C