New time, new goals

The past couple of months (let's make that a solid year, shall we ;-) I have not been doing a lot (exercise wise) A lot of real life stuff happened (I got engaged)...
Sometimes one has to set priorities. A lot of logistical stuff had to happen, still of course no reason not to exercise. But, I was quite fatigued as well lately, working an average of 60 hrs of week, even though I got a week of holidays in.
To make a long story short, I decided to get my ass back in the driver's seat and get myself back into shape. Both strength and cardio-wise.

So here are my goals for the next couple of months:

- Alternating MP (with one kettlebell in the rack while pressing the other one) with 2x24kg x 10 or pressing a 32kg x 5 easily.
I can do 3 reps left and right in the rack now. Will work my way up to 6 or 7, then start ETKing.
- Getting in better cardio-wise/better GPP: finishing 80 sets in the described 15:15 protocol by Kenneth Jay.
- Increase Barbell Power Snatch from current max of 56kg to previous max of 70kg.


How will I be implenting this practically ?
- VO2Max Protocol: once a week.
- Heavy Power Snatches: Once a week.
- Military Pressing/Pull-ups as a stand alone or after VO2Max/Power Snatching.
- Add in some hack squats as seen on Steve Maxwell's web site for leg development and knee stability.

In practice, it would look like this:

Tuesday: VO2Max, followed by Military Pressing/Pullups
Thursday: 20/30/40 or 50 swings followed by hack squats w/ 16kg for 1 minute. Followed by MP/Pull-ups.
I would increase swing volume every week
Saturday: Power Snatch singles followed by MP/Pull-ups (or rows)

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Here's what I did today:

VO2Max Protocol
15:15
7 snatches, 18 sets w/16kg kettlebell(only 9 minutes of actual work !)

NOTES:

-Snatches went fine, left arm feels a bit rusty with the snatch groove.
-Felt really good after. Am curious to see how this will affect the other areas of my training.

Intense Training Week Day 3

[Bench Press w/ 40kg x 22, 8, 3
60 seconds rest]

[Skull Crushers w/ 20kg x 6 x 4
60 seconds rest]

Pull-ups x 4s x 9 reps (last 2 sets included some partial reps)

1 16kg KB MP x 2s x 10 reps + 4L & 4R

BB Curl w/ 26kg x 8, 5, 3

EDT Power Snatch Day 2+ ETK Phase II Day 3

PS w/ 30kg x 1
PS w/ 50kg x 1
PS w/ 60kg x 1

[PS w/ 66kg x 1 x 11
1 minute rest]

[Clean + Press w/ 46kg x (1,2,3)x3
PU w/ 24kg x (1,2,3)x3
2 minutes rest]

Back Squat w/ 90kg x 2
3 minute rest
Back Squat w/ 100kg x 1
4 minute rest
Back Squat w/ 110kg x 1

NOTES:
-Back Squats were done dead start. Squatted the weight up from the pins, then did 1 full rep (concentric + eccentric).

EDT Power Snatch + ETK Phase II Day 2

PS w/ 30kg x 1
PS w/ 50kg x 1
PS w/ 60kg x 1

[Power Snatch w/ 62kg x 1 x 15
1 minute rest]

[Good Morning w/ 70kg x (1,2,3)+(1,2)
56kg (32kg+24kg) swing x (1,2,3)+(1,2)
2 minutes rest]

[Barbell MP w/ 46kg x (1,2,3)x2
PU w/ 24kg x (1,2,3)x2
2 minutes rest]

3x
[16+24kg hold x 20sec
1 minute rest]

ETK Phase II

[Barbell MP w/ 46kg x (1,2,3)x 4
PU w/ 24kg x (1,2,3)x 4
2 minutes rest]

[Clean (16+24kg) Hold x 20 sec
1 minute rest]

Power Snatch Day 1, ETK MP/PU Day 7

MP w/ 32kg x 1
PU w/ 24kg x 5 (PR)
MP w/ 32kg x 1
PU w/ 24kg x 3
5 minutes rest
MP w/ 32kg x 5 (L&R) (PR !)

PS w/ 50kg x 3
PS w/ 52kg x 2
PS w/ 54kg x 1
2 minutes rest
PS w/ 52kg x 3
PS w/ 54kg x 2
PS w/ 56kg x 1

NOTES:
-Finally passed the rite of passage of 5 Military Presses left and right with the 32kg kettlebell ! Now onto the same thing with 40kg.
-Stuck to the wave loading protocol with snatches too, seems to work well right now.

Snatch Grip Deadlift Day 1, ETK MP/PU Day 7

SNGRDL (using wrist straps):

90kgx3
92kgx2
94kgx1
2 minutes rest
92kgx3
94kgx2
96kgx1
2 minutes rest
94kgx3
96kgx2
98kgx1

[MP w/ 28kg x (1,2,3)x6
PU w/ 20kg x (1,2,3)x6
2 minutes rest]



NOTES:
-Although I used wrist straps, the stress on the wrist is important when using them in the snatch grip position, so I will be limiting these wave loading sessions to only twice a week.

PTP Deadlift Day 8, ETK MP/PU Day 6

Deadlift Warm-up

Deadlift:
128kg x 5
124kg x 5

[MP w/ 28kg x (1,2,3)x3
PU w/ 20kg x (1,2,3)x3
2 minutes rest]

PTP Deadlift Day 7, ETK MP/PU Day 5

Deadlift Warm-up

Deadlift:
126kg x 5
122kg x 5

[MP w/ 28kg x (1,2,3)x2
PU w/ 20kg x (1,2,3)x2
2 minutes rest]

PTP Deadlift Day 6, ETK MP/PU Day 4

Deadlift Warm-up

Deadlift:
124kg x 5
120kg x 5

[MP w/ 28kg x (1,2,3)x4
PU w/ 20kg x (1,2,3)x4
2 minutes rest]

PTP Deadlift Day 5, ETK MP/PU Day 3

Deadlift Warm-up

Deadlift:
122kg x 5
118kg x 5

[MP w/ 28kg x (1,2,3)x1
PU w/ 28kg x (1,2,3)x1
2 minutes rest]

NOTES:
-Tired, just did 2 consecutive days of H2H juggling.

PTP Deadlift Day 4, ETK MP/PU Day

Deadlift warm-up

Deadlift:
120kg x 5
116kg x 5

[MP w/ 28kg x (1,2,3) + (1,2)
PU w/ 20kg x (1,2,3) + (1,2)
2 minutes rest]

PTP Deadlift Day 3, ETK MP/PU Day 1

Deadlift Warm-up

Deadlift:

118kg x 5
1 minute rest
114kg x 5

[MP w/ 28kg x (1,2,3)x3
PU w/ 20kg x (1,2,3)x3
2 minutes rest]

PTP Deadlift Day 3, MP/PU Day 3

Deadlift Warmup

Deadlift:

116kg x 5
112kg x 5

[MP w/ 28kg x 2 x 2
PU w/ 16kg x 3 x 2
30 seconds rest]
3 minutes rest

MP w/ 28kg x 6L/5R
PU w/ 24kg x 4*

[MP w/ 28kg x 2
PU w/ 16kg x 3
30 seconds rest]

NOTES:
*: Compared results to a recent Gym Jones max test. Need to get 10 reps w/ 32kg.

PTP Deadlift Day 2, MP/PU Day 2

Deadlift Warm-up

Deadlift:

114kg x 5
1 minute rest
110kg x 5

[MP w/ 28kg x 2 x 6
PU w/ 16kg x 3 x 6
1 minute rest]

PTP Deadlift Day 1, MP/PU Day 1

Deadlift Warmup

112kg x 5
1 minute rest
108kg x 5

[MP w/ 28kg x 3 x 4
PU w/ 16kg x 4 x 4
2 minutes rest]

NOTES:
-Decided that to focus fully on my deadlift, I'm going to have to deadlift a lot, while staying fresh. ("To press more, press more"). So I'm starting a PTP cycle and I'm curious to see where it will take me. Maybe I'll be adding some depth to my deadlift (bigger ROM) on my second cycle to improve my pull of the floor.

EDT Deadlift , MP/PU

Deadlift from 2" blocks:

62kg x 5
82kg x 4
102kg x 3
122kg x 2
3 minutes rest
[134kg x 1 x 15
1 minute rest]

[MP w/ 28kg x 2 x 8
PU w/ 16kg x 3 x 8
30 seconds rest]

MP/PU Day II

[MP w/ 28kg x 2 x 5
PU w/ 16kg x 3 x 5
1 minute rest]

NOTE:
-Tired, stayed up late Tuesday. Still recovering.

MP/PU

[MP w/ 28kg x 2 x 3
PU w/ 16kg x 4 x 3
2 minutes rest]

ETK MP/PU

[MP w/ 26kg x (1,2,3)x4
PU w/ 16kg x (1,2,3)x4
2 minutes rest]