Single Reps Program + Grip conditioning

Power Clean:

30kg x 1
50kg x 1
70kg x 1

Deadlift w/ Overhand grip:

90kg x 3
110kg x 1

Deadlift w/ mixed grip:

120kg x 3 sets x 1 reps (1 minute rest between sets)

Followed by:

4 sets of
[Bench Press 70kg x 3, 2, 2, 2
One arm swings x 24kg x 10/10
12kg Holle it up DB Deadlift x 5/5
30 seconds rest]

NOTES:
- Will be adding Single Reps Program as a prep for the deadlift competition coming in 3 weeks.
-I think I'll slowly start adding weight to the Holle it Up DB, although I couldn't get unbroken reps on my last sets of deadlifts with them.
- Felt good after this workout. Tired, but good. Need to get myself in better shape cardio-wise.
Will be doing this workout twice a week.
-A friend brought over CoC Grippers yesterday. I could easily close the Trainer and # 1. The Heavy Grips 200 seems just a bit harder. Am thinking about getting the #2 and # 2.5 soon.

Deadlifts + swings

Power Clean:

30kg x 1
50kg x 3
70kg x 1

Deadlift:

90kg x 5
110kg x 5 broken reps (grip! No chalk on the bar, but hands were pretty dry)
130kg x 2
140kg x 1
150kg x 1

One Arm Swings w/ 24kg x 10 (L&R)
supersetted with Holle it up Dumbbell deadlift loaded with 10kg x 5 (L&R)

NOTES:

-Will have to work on my grip strength in the next coming week to ensure an easy deadlift for the upcoming deadlift meet in February (virtualmeet)

Good Morning & ETK Holle DB Row Day 10

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1 x 3
Power Snatch w/ 56kg x 1 x 3
Power Snatch w/ 58kg x 1 x 2
Power Snatch w/ 60kg x 1
Power Snatch w/ 62kg x F

[Good mornings w/ 66kg x (1,2,3) x 4
BOR w/ 20kg Holle DB x (1,2,3)x 4
1 minute rest]

[Bench Press w/ 56kg x (1,2,3) x 4
Pull-ups w/ 10kg x (1,2,3) x 4
1 minute rest]

Good Morning & ETK Holle DB Row Day 8

[GM x 70kg x (1,2,3) x 3
BOR w/ Holle DB w/ 20kg x (1,2,3) x 3
1 minute rest]

[Bench Press w/ 56kg x (1,2,3) x 1
PU w/ 10kg x (1,2,3) x 1
1 minute rest]

Good Morning & DB Row ETK Cycle Day 7 + Power Snatch Day 3

Power Snatch:

30kg x 1 x 2
50kg x 1 x 3
56kg x 1 x 2
58kg x 1

[60kg x 1 x 4 + 3 High Pulls * **
60 seconds rest]

[Good Mornings w/ 60kg x x (1,2,3) x 2 + (1,2) x 1
Holle DB BOR w/ 16kg x x (1,2,3) x 2 + (1,2) x 1
1 minute rest]

NOTES:
*: Used my new weightlifting shoes for the first time. The transition between
first and second pull is more apparent as one pushes the knees 'out' (different shin angle caused by the elevated heel makes this more pronounced)to let the bar pass smoothly and maximize the leverage for the posterior chain. The pull certainly feels more efficient.
**: CNS fatigue was certainly an issue after rep #4. Next week is a back off week, so no worries here.

Good Morning & DB Row ETK Cycle Day 6

[Good Morning w/ 60kg x (1,2,3) x 5
Holle DB Row w/ 16kg x x (1,2,3) x 5
1 minute rest]

Good Morning & DB Row ETK Cycle Day 5

[Good Morning w/ 60kg x (1,2,3) x 3 + (1,2) x 1
Holle DB Row w/ 16kg x (1,2,3) x 3 + (1,2) x 1
90 seconds rest]

Good Morning & DB Row ETK Cycle Day 4 + Power Snatch Day 2

[Power Snatch w/ 58kg x 1 x 10* **
1 minute rest between sets]


[Good Morning w/ 60kg x (1,2,3) x 2
Holle DB Rows w/ 16kg x (1,2,3) x 2
1 minute rest between ladders]

NOTES:
*: Power Snatch is key to athletic development, as noted again
today by Charles Poliquin in his most recent 'Question of Strength' on T-Nation . If I can make it to snatching 70kg x 1 x 15,
I will be sure to perform well on the deadlift.
**: Form in the last 5 reps was poor due to CNS fatigue because of Monday's training
and insufficient sleep.

Good Morning & DB Row ETK Cycle Day 3

[Good Mornings w/ 60kg x (1,2,3) x 4
Holle DB Rows w/ 16kg x (1,2,3) x 4
90 seconds rest between ladders]

Good Morning & DB Row ETK cycle 1 Day 2

[ETD Power Snatch w/ 57kg x 14 x 1*
1 minute rest between sets]

[Arched Back Good Mornings w/ 60kg x (1,2)x3 + 1
Holle DB Row w/ 16kg x (1,2)x3 + 1
1 minute rest between ladders]

[Push Press w/ 54kg x 5,4,3,3,4
2 minutes rest between sets]

NOTES:
*: These sets are pretty taxing to the CNS. I will continue doing them until
progress stalls. I think a lot of the progress here depends on grip strength.
I will consider implementing Prilepins recommendations here and Nov 02 'Deadlift on the rise' on this in the future though.
I noticed that a couple of days of working with the Holle DB already strengthed my
fingers noticeably.

Good Morning & DB Row ETK cycle 1 Day 1

[Good Mornings w/ 60kg x 3 x (1,2,3)
supersetted with
Holle it Up DB Rows w/ 16kg x 3 x (1,2,3)]

Front squat:

60kg x 1
70kg x 1
80kg x 1

Performance Menu Day 4

[Power Snatch w/ 42kg x 2r x 3s
supersetted with
Holle DB snatches w/ 10kg x 10 (L&R)]

Good Mornings:

50kg x 5
1 minute rest
60kg x 5
30 sec
70kg x 3 (form was not good)

NOTES:
-Will see how I can incorporate the good mornings in my routine soon.

Performance Menu Day 3

Front Squat (50kg x 3, 52kg x 2, 56kg x1) x 3
Followed up with :
Front Squat:

60kg x 1
70kg x 1
80kg x 1

Snatch Pull w/ 60kg x 3 x 3

Holle DB Snatches x 10L+10R x 2

Olympic Lifting Day 5

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1,1,1

[Power Snatch w/ 60kg x 1 + 4xF
1 minute rest]

[Power Clean + Power Jerk w/ 70kg x 1 x 15
1 minute rest]

[Good Morning w/ 80kg x 4 x 5
Holle DB Deadlift w/ 22kg x 1 x 6
1 minute rest]

[Face Pulls w/ Red Band x 20 x 3
1 minute rest]

NOTES:
-The Power snatches were not working today, I only got 1 successful rep (and form wasn't perfect on that one either). So I kept trying to get another rep, basicly doing another 4 sets of snatch grip high pulls. Just getting my body used to the weight. Next time will be better for sure.
-Power cleans went well today. Really focused on 'getting tall' and 'shrugging at the top'. Will up the weight next time.
-The Good Mornings are coming along well, although I think that after this 2 week cycle I just started, I'll have to change things up (another movement). I'm seriously considering doing a Westside cycle while using my warm-ups to keep my technical Olympic Lifting work up to speed.
-The Holle DB Deadlifts were hard, as usual. I had to assist my working hand with my non-working hand and let go at the top for a controlled negative. Great grip builder.

Good Mornings Week 5

Good Mornings w/ 50kg x 8
[Good Mornings w/ 80kg x 5 x 3
Holle DB Deadlift w/ 22kg x 2 x 4
2 minute rest]

Good Mornings Week 4 Pt II

Good Mornings w/ 50kg x 8
Good Mornings w/ 74kg x 5
3 minutes rest
Good Mornings w/ 80kg x 5 (PR)
3 minutes rest
Good Mornings w/ 84kg x 3
2 minutes rest
[Good Mornings w/ 74kg x 3 x 4
1 minute rest]

[Holle DB Deadlift w/ 22kg x 8 x 1
1 minute rest]