Week #3 of Macrocycle #1

In case anyone is wondering - this is how I structure my programming and training. I use an Excel spreadsheet so I can calculate weekly tonnage and take a look at where most of my work lies. I usually organize my training into 4 week blocks - week #1 is an introduction week with lower intensity (% of 1RM) but higher volume, week #2 is the highest in terms of total amount of weight lifted in KG (tonnage) as intensity is raised and volume either slightly raised or around the same, and week #3 intensity is up again but volume is reduced slightly. For example, first week's tonnage = 56000, second week's tonnage = 70000, and third week's = 58000. Fourth week's hasn't been calculated yet but will be around 45000, then I start over and plan a new training block, structured around my perceived weaknesses. 

Here is the breakdown of my third week of loading. Next week will mark a scheduled deload and a reduction in volume, although raised intensity on squats and pulls. The layout is:

Date                 Exercise                                           Weight(KG)    Reps        Sets        TM (tonnage)    

11/19 - Mon		Front Squat	120	4	2	960
			152	4	2	1216
			161	3	5	2415
						0
		Snatch Pulls	93	4	1	372
			102	3	4	1224
						0
		Snatch	61	3	2	366
			70	3	1	210
			75	3	3	675
			80	2	3	480
						0
		Press	52	5	1	260
			61	5	1	305
			70	5	4	1400
						0
		Abdominals: (Roll-outs +50 kg/5, superset +25 kg/5), (Roll-outs +25 kg)/20				0
		Accessory:				0
		Pull-ups: BW/10, (+30 lb/5)4				0
		Lat Raises: (X/25)4				0
		RC: 25 reps				0
						0
		END DAY				0
						0
11/20 - Tuesday						0
						0
		Off/ Assistance Day. Lots of stretching.				0
		Chest on Bench Row	70	10	4	2800
			89	5	3	1335
		Pull-ups: (BW/10)4				0
		Box Jumps (Belly Button Height/5)5				0
		KB Swings: (62 lb/20)4				0
		Ab Roll-outs: (X/20)2				0
		Sn Grip Upright Row: (Bar/20)3				0
		Reverse Curls: (Bar/15)3				0
		DB Curls: (30 lb/10)3				0
		Lat Raises x20				0
		Reverse Fly x20 x3 sets				0
						0
		END DAY				0
						0
11/21 - Weds		Back Squat	120	5	1	600
			157	5	1	785
			180	5	6	5400
						0
		Clean Pull	120	5	1	600
			130	4	4	2080
						0
		RDL	120	5	1	600
			130	4	4	2080
			120	5	1	600
						0
		Abdominals: (Hanging Leg Raises/20)2, x12				0
		Pull-ups x 10				0
						0
		END DAY				0
						0
						0
		THURSDAY				0
		DAY OFF!				0
		AM:				0
11/23 - Friday		Back Squat	120	5	2	1200
			170	5	2	1700
			180	2	1	360
			193	2	1	386
			180	3	1	540
			170	5	1	850
		(failure, piston style)	170	9	1	1530
						0
		Chinese Snatch Pull	102	4	1	408
			102	3	3	918
		PM Workout:				0
		Muscle Snatch + Snatch Press	43	6	3	774
		(3+3)	52	6	3	936
						0
		Sn. High Pull + Muscle Sn.	61	2	1	122
		(1+1)	70	2	1	140
			80	2	1	160
			84	2	1	168
						0
		Snatch High Pull	89	4	1	356
						0
		Snatch Pull	102	4	1	408
			111	3	2	666
			111	2	1	222
		ACCESSORY:				0
		AB Roll-outs: (BW/25), (+80 lb/8), (BW/25)				0
		Pull-ups: (BW/12)4				0
		Reverse Curls: (X/15)2				0
						0
		END DAY				0
						0
11/24 - Saturday		Back Squat	120	6	2	1440
			170	6	2	2040
			180	2	1	360
			180	1	1	180
			170	6	2	2040
						0
		Clean Pull	120	4	1	480
			130	4	1	520
			130	3	1	390
			143	3	1	429
			143	2	2	572
						0
		Press	52	5	1	260
			61	5	1	305
			70	3	1	210
			75	3	1	225
			80	3	1	240
			80	2	1	160
			75	3	2	450
			70	4	2	560
						0
		ACCESSORY:				0
		Abdominals - Roll-outs: (X/20)2				0
		Tall Muscle Snatch + Snatch Press: (Bar/10+10)2				0
		YTWs: 5 lbs, 10 reps per position				0
						0
		PM WORKOUT:				0
		Muscle Snatch + OH Sq	43	6	2	516
		(3+3)	52	6	2	624
		(3+3)	61	6	1	366
		(3+3)	66	6	1	396
		(2+2)	70	4	1	280
		(1+2)	75	3	1	225
						0
		Sn High Pull + BK High Pull	80	4	5	1600
		(1+3)				0
						0
		Chinese Snatch Pull	93	4	1	372
			102	3	1	306
			111	3	1	333
		Sn Pull (pause at knee)	111	2	2	444
						0
		Chest on Bench Row	84	5	7	2940
		Box Jumps (Belly Button Height/5)3				0
						0
		END DAY				0
		END WEEK	TOTAL TONNAGE =			57870