…that was my planned afternoon meal.
Grilled chix breast with chopped brocolli and feta sprinkled on top. Portability baby!
Hmmm… I will buy me a veggie chopper.
Thursday: Snatch
65X5
85X5
95X3
105X2
115X1
120X1
125X1!
High Pulls (New Movement)
5X45
5X65
2X5X95
The weight went up with good form, it counts! I added some High Pulls for assistance work. Also, I started using a PVC pipe on my legs for some tissue rolling, ouch!
Friday Deadlifts
5X135
5X185
5X225
5X245
5X275
5X315
5X335
1X355 Mixed Grip Bonus!
12X Fast Pull ups
Sometimes it just seems too easy. My food logs for the week are complete. Very interesting analysis.
Monday Back Squats
13X Fast Pull-ups
5X95
5X135
5X155
5X185
3X5X205
15X Pullovers
Time to get Super Strong!
Very good set ended up with DOMS, this is brutally effective! Dinner has been consistent with the micro nutrition profile. 1 chix breast w/ 1 Avocado, yellow squash & broccoli
Tuesday Incline Bench Press
95X5
115X5
135X16 + TUT Whoa!
3X10 BB Curls
20/15 Dips
8X Pull ups
Nice pump action. Dinner: 1 Chix w/bell pepper & broccoli
Wednesday: Clean and Press
65X5
85X5
95X5
115X3
125X3
5X3X135
It just feels good to clean and press. The last couple of reps are more pushing press, crude yet effective. Dinner One: 1 Can Bumblebee tuna w/mayo & mustard w/ 3 crackers
Dinner Two (Re feed) 6:30 PM Dinner: 3 eggs w 3 bacon 1 coffee
Thursday: Snatch
65X5
85X5
95X5
105X5
115X5 Singles
Snatch Pulls (New Movement)
5X45
5X65
3X5X85
Last training session, I did Clean High Pulls, this time it’s Snatch Pulls. I’m continuing to hammer out the snatch technique, specially the important part the second pull. Dinner 1 chix breast with petite Brussels sprouts & butternut squash Yummy: D
Friday Deadlifts
5X135
5X185
5X225
5X275
5X315
3X335
2X355 Double
1X365 Mixed Grip Single
That’s all folks!
Sunday Cardio
The long run. 1 hour steady state outdoor cardio.
Monday Back Squats
6X95
6X135
6X155
4X6X185
Barefoot 
Tuesday Incline Bench Press 5/3/1 New cycle
65% 135X6
75% 155X6
85% 185X5
3X10 BB Curls
18X Dips
10X Pull ups
I went for sixes today, to add a little extra. The last set was actually six too, but my hips came way off the bench. That was a very good training session.
I have been eating planned timed meals, two hours after training for two weeks now. This meal is mainly protein + veggies. The extra calories are being put to use.
Wednesday: Hang Clean and Press
65X5
95X5
105X5
115X3
135X3
5X2X140
10X Pull ups
Doubles today, still sore from yesterday. The last couple of sets turned into push pressing.
Thursday: Hang Snatch
65X5
85X5
95X5
115X3
120X1
125X1 Singles
Hang Snatch Pulls
5X45
5X65
3X5X95
10X Pull ups
6X Close Grip Pull ups
I did the Hang Snatch today for a little variety, I Felt tired due to lack of sleep quality. However I wanted to lift some heavy weights today.
Dang I feel better…hello long weekend 
Friday: 30 Min Cardio
Outdoor city run, nice and chilly. I feel great!
Monday: Back Squats
7X95
7X135
7X155
4X7X185
10X Extreme Pull ups
More high reps for now…
Tuesday Incline Bench Press 5/3/1
70% 155X3
80% 175X3
90% 195X3
3X10X55 BB Curls
20/5 Dips & Super slow
That was one great arm workout, very nice pump!
Wednesday: Hang Clean and Press
5X65
5X95
5X105
3X115
3X135
5X2X145 Doubles!
6X 25lbs Weighted Pull ups
Rainy day today, however, I felt fast and strong. This point(s) to an area of potential improvement. Time to ramp up the power cleans. Yeah!
Thursday: Training Snatch
65X5
85X3
95X3
115X3
120X1
125X1
13X Pull ups
Finished strong today, my technique has been improving. The gym was busy today; lots of spectators must be the end of the year or something.
My nutrition has been going great. Keeping a food log has been motivating.
Time to bring in the New Year with a bang!
Monday Deadlifts
5X135
5X185
5X225
5X275
5X315
5X335
2X365 Doubles
1X385 Mixed Grip
I changed the lineup this week for a little added variety. The last lift felt sort of easy hmmm…soon it will be time for a PR
Tuesday: Incline Bench Press 5/3/1
75% 165X5
85% 185X3
95% 205X1 + (X3 Singles) + TUT
3X10X55 BB Curls
Singles, Super arm pump! I felt like I needed a little more Time under Tension. Also, the BB curls with the Oly bar are a killer end set.