5/14/14
‘Recovery’ day today, no full lifts.
Bench Press 225x4x8
Close Grip Bench Press 135x5x5
Pendlay Rows 133x8x5
Cable Curls 90x8x5
Plate Crunch 22x12x5
Standing Cable Crunch 85x8x3
Neutral Grip Chin-ups 3x3
Good day overall.
5/15/14
Recovered, huge improvement over Tuesday. 100kg on the Clean and Jerk for PR triple.
Snatch 80x3x4
CJ 100x3x3 PR
Squat 100x10x3
5/16/14
Bring your Bro to work day. Letting my legs recover. Numbers are in pounds.
Bench Press 240x3x10 (Volume PR, never made it past 240x3x3 before. Progress…)
Close Grip Bench Press 135x6, 145x6x5 (this is probably a PR? Haven’t done it since I was weak(er))
Cable Curls 95x8x5
Face Pull 80x20x2
5/17/14
Great day in the gym today. Snatch PR 80 for 5, made it through three sets. The difference from earlier this week is enormous, I really feel like I’m making great progress pretty quickly here. My legs are getting conditioned to the higher workload.
I’m getting much, much leaner lately without actually dropping bodyweight. This is probably the closest to cardio I will get in my training. Good thing it’s almost summer!
Snatch 80x5x3 PR
CJ 95x3x2
Squat 95x12x4
5/19/14
Monday, heavy day, best day.
Continuing to see consistency improvements on the Snatch, maybe some strength gains also. Definitely getting leaner and my work capacity is going up. I’m able to do more singles of the same weight without dying. Good stuff.
Snatch 90, 95x1x3
CJ 115x1x3
Squat 130x5x5
5/20/14
BroDay. Unrecovered and got out of work late. In pounds:
Bench Press 215x6x6
-Superset- Close Grip BP: 155x6x6
-Superset- EZBar Curls: 81x6x6
Real lifting tomorrow.
Wednesday 5/21/14
Doubles today. PR on the Snatch and Clean and Jerk. Feels fucking great. Loving this program.
Snatch 90x2x3 PR
Clean and Jerk 105x2x3 PR
Squat 120x8x3
Made it all the way to page 2, I’m a real boy now…
Thursday 5/22/14
Hit a Snatch Triple PR @ 85 after many attempts. Feels good.
Snatch 85x3 PR
CJ 105x1x2
Squat 110x10x3
Saturday 5/24/14
Did this dumb Murph thing from Crossfit because my buddy challenged me.
1 Mile Run
100 Pull-Ups
200 Push-ups
300 Air Squats
1 Mile Run
Time: 73:09
I’ll take it. Maybe try again next year.
At the time of writing this, I am sore as fuck.
Tuesday May 27, 2014
Snatch Singles at 95. A good day after a rocky start. Definitely not fully recovered from Saturday’s madness. Squats were heavy, couldn’t make it through all 5 sets.
Snatch 95x1x6
Clean and Jerk 115x1x2
Squat 135x5x3
Wednesday May 28, 2014
Snatch doubles. Lots of Fails. Struggled through. A good day.
Snatch 90x2x3 + 1000 misses
Squat 135x5x2
Thursday May 29, 2014
Clean and Jerk double PR. Squat 8RM PR. A good day.
CJ 110x2 PR
Squat 125x8x3 PR
Monday June 2nd, 2014
I did not make it in this weekend so I should be well-recovered. Decided to go for a PR. Finally hit it after a long night of struggles.
Snatch 102.5 PR
Clean 122 PR, Missed Jerk
Three Rounds of:
A1 Plate Crunch 15kg x 12
A2 15kg x 20s
Crunch x 12
Plank x 20s
Tuesday June 3rd, 2014.
Moving into the main phase of high rep squats.
Squat 100x10, 110x10x2, 120x10x2
SN 80x1x7
PSN 60x5, 70x3x2
Super set:
Standing Cable Crunch 80x10x3, 80x7
Hanging Leg Raise 8x3, 5x1
Banded Seated Knee Push-Aparts Large Band x 6 x 3
Wednesday June 4, 2014
Bench Press 205x10x5 10RM PR?
Muscle Snatch 60x1x12
TRX Sex 10x3
Cable Wood Chop 40x10, 50x10, 60x10
Cable Curl 100x10x3
Friday 6/6/14
Decided to make a spur of the moment attempt at a Snatch Triple PR after squatting and hit it.
Squat 100x10, 110x10, 120x10x3 Volume PR?
Sn 90x3 PR Didn’t film it 
PSN 90x1
Sat 6/7/14
Rest day.
Went hiking and rock climbing all day in Malibu Creek State Park. It was my first time rock climbing. Fun as fuck. Good off day.