2018DEC31 (WEN5/3/1 D1.W4.C10) * DELOAD

Back Squat:
20 x (5)2
42 x 5
62 x 5
82 x 5 (5:5:5)
103 x 5 (5:10:10)
123 x 5 (5:15:15)

123kg x 5 Back Squat

Back Squat + Reverse Hyper (Roller):
((103 x 10) + (140 x 10))5

Good Morning + McGill 3 + Pull Up:
((22.5 x 6) + 4 + (bw x 2))1
((25 x 6) + 3 + (bw x 4))1
((27.5 x 6) + 2 + (bw x 6))1
((30 x 6) + 1 + (bw x 8))1

Twist Yo Wrist:
2.5 x 3 U/D
2.5 x 2 U/D
2.5 x 1 U/D

* Notes:

- I started my deload week today after taking yesterday off from the platform.  I don't know why, but I feel like hell after a day off.  My movement is slow and sluggish and I just don't have that primed neurological drive to move weights around, but I'm taking the days off (especially Sunday) to help curb the possibility of injury and over training.

2018DEC30 (REST)

Rest:

- I'm taking a mandatory day off because it's Sunday.  I'm itching to lift but I'm trying my best to abide by my rule of taking Sunday off.  Hopefully, my adherence will help with recovery and make my workout tomorrow a breeze; which it should, considering it's a deload week.

2018DEC29 (WEN5/3/1 D4.W3.C10)

Clean Pull:
20 x (3)3
50 x (3)2
70 x 3
90 x 3
110 x 3 (3:3:59)
130 x 3 (3:6:62)
150 x 2 (2:8:64)

Clean + Power Jerk:
20 x (1+1)3
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1
80 x (1+1)3
100 x (1+1)2 (4:12:68)
120 x (1+1)1 (2:14:70)
100 x (1+1)3 (6:20:76)
120 x (1+1)2 (4:24:80)
130 x (1+1)1 (2:26:82)
140 x (1+1)1 (2:28:84)
120 x (1+1)3 (6:34:90)

140kg Clean + Power Jerk

Clean Pull:
120 x 3 (3:37:93)
140 x 2 (2:39:95)
160 x (2)3 (6:45:101)

2018DEC28 (WEN5/3/1 D3.W3.C10)

Snatch Pull:
20 x (3)2
50 x (3)2
70 x 3
90 x 3 (3:3:26)
110 x 3 (3:6:29)
120 x 2 (2:8:31)

Snatch:
50 x (3)2
60 x 2
70 x 1
60 x 3
80 x 2 (2:10:33)
100 x 1 (1:11:34)
90 x 3 (3:14:37)
110 x (1)4 (4:18:41)
120 x M
90 x (2)3 (6:24:47)

110kg Snatch

Snatch Pull:
110 x 3 (3:27:50)
120 x 2 (2:29:52)
125 x 2 (2:31:54)
130 x 2 (2:33:56)

Notes:

- Today, I was able to snatch 110kg for four singles.  This is the most that I've snatched consecutively in a very long time.  I'll attribute it to three main factors from most relevant to least.  First, heavy squatting with near maximal weights with a sound periodization program.  Second, accessory work; specifically, with emphasis on the shoulders and core has paid huge dividends with stability and injury prevention.  Finally, patience in my lifts and programming.  In the past, I was known to break many "unwritten rules" regarding the lifts so that I could make attempts that were too heavy.  Learning to take my time and focus more on the proper execution of the lifts has definitely paid off with more consistent lifting and the drastic reduction of injuries.

2018DEC27 (WEN5/3/1 D2.W3.C10)

Bench Press:
20 x (5)3
59 x (5)2
79 x 5
99 x 5 (5:5:16)
112 x 3 (3:8:19)
125 x 2 (2:10:21)
125 x (1)2 (2:12:23)

125kg x 2 Bench Press

Bench Press + Bent Over Kettlebell Rows + Chin Up:
((66 x 10) + (24 x 6) + (bw x 4))1
((66 x 10) + (28 x 6) + (bw x 4))1
((66 x 10) + (32 x 6) + (bw x 4))3

Dips + Lying Stiff Arm Pullover + Close Grip Bench Press:
((bw x 10) + (27.5 x 6) + (27.5 x 6))5

Standing Plate Cuban Curl + Bent Over Banded Tricep Kick Back:
((1.5 x 20) + (Purplex2 x 20))5

McGill 3:
4/3/2/1

2018DEC26 (REST)

Rest:

- Travel day back to Kentucky.

2018DEC25 (WEN5/3/1 D1.W3.C10)

Back Squat:
20 x (5)3
74.5 x (5)2
104.5 x 5
129.5 x 5
154.5 x 5 (5:5:5)
175 x 3 (3:8:8)
195 x (1)3 (3:11:11)

195kg Back Squat

Back Squat:
103 x (10)5

Good Morning + Standing Plate Cuban Curl + Standing Plate Overhead Tricep Extension:
((20 x 6) + (1.5 x 20) + (15 x 10))1
((25 x 6) + (1.5 x 20) + (20 x 10))1
((30 x 6) + (1.5 x 20) + (15 x 15))1
((35 x 6) + (1.5 x 20) + (20 x 15))1
((40 x 6) + (1.5 x 20) + (15 x 20))1

2018DEC24 (WEN5/3/1 D4.W2.C10)

6" Block Clean Pull:
20 x (3)2
50 x (3)2
80 x 3
100 x 3 (3:3:66)
120 x 3 (3:6:69)
140 x 3 (3:9:72)

6" Block Power Clean + Power Jerk:
50 x 3 * clean only
50 x (1+1)6
70 x (1+1)3
80 x (1+1)2
90 x (1+1)1
80 x (1+1)3
100 x (1+1)2 (4:13:76)
120 x (1+1)1 (2:15:78)
100 x (1+1)1 (2:17:80)
110 x (1+1)1 (2:19:82)
120 x (1+1)1 (2:21:84)
130 x (1+1)1 (2:23:86)
140 x (M)2
110 x (1+1)3 (6:29:92)

130kg 6" Block Power Clean + Power Jerk

6" Block Clean Pull:
130 x 3 (3:32:95)
140 x (3)3 (9:41:105)

2018DEC23 (WEN5/3/1 D3.W2.C10)

6" Block Snatch Pull:
20 x (3)2
50 x (3)2
70 x 3
90 x 3 (3:3:27)
110 x 3 (3:6:30)

6" Block Snatch:
20 x (3)2
50 x (3)2
57.5 x 3
67.5 x 2
77.5 x 1 (1:7:31)
67.5 x 3
77.5 x 2 (2:9:33)
87.5 x 1 (1:10:34)
77.5 x 3 (3:13:37)
87.5 x 2 (2:15:39)
97.5 x 1 (1:16:40)
107.5 x M
107.5 x 1 (1:17:41)
107.5 x M
107.5 x (1)3 (3:20:44)
110 x 1 (1:21:45)
87.5 x (2)3 (6:27:51)

110kg 6" Block Snatch

6' Block Snatch Pull:
100 x 3 (3:30:54)
112.5 x 3 (3:33:57)
125 x (2)3 (6:39:63)

Standing Plate Cuban Curl:
1.5 x (20)5

2018DEC22 (REST)

Rest:

- A second day of travel and visiting with family in Illinois.  I'm hoping to get an opportunity tomorrow to lift.  I'm dying!

2018DEC21 (REST)

Rest:

- Travel day to Illinois to spend Christmas with family.

2018DEC20 (WEN5/3/1 D2.W2.C10)

Bench Press:
20 x (5)2
52 x (5)2
72 x 5
92 x 3 (3:3:15)
105 x 3 (3:6:18)
119 x 3 (3:9:21)
119 x 2 (2:11:23)
119 x 1 (1:12:24)

Bench Press + Kettlebell Bent Over Row + Pull Up:
((66 x 10) + (20 x 8) + (bw x 3))5

Dips + Lying Stiff Arm Pullover + Close Grip Bench Press:
((bw x 10) + (25 x 8) + (25 x 8))1
((bw + 8 x 8) + (25 x 8) + (25 x 8))1
((bw x 8) + (25 x 8) + (25 x 8))1
((bw + 8 x 6) + (25 x 8) + (25 x 8))1
((bw x 6) + (25 x 8) + (25 x 8))1

Kettlebell Press + Standing Plate Cuban Curls:
16 x 10 + 1.5 x 20
20 x 8 + 1.5 x 20
24 x 6 + 1.5 x 20
28 x 4 + 1.5 x 20
32 x 2 + 1.5 x 20

Barbell Wrist Curl + Heavy Hammer:
((20 x 25) + (5# x 10 L/R))5

Butt Walk:
4' x (1 down/back)2

2018DEC19 (WEN5/3/1 D1.W2.C10)

Back Squat:
20 x (5)3
64 x 5
104 x 5
144 x 3 (3:3:3)
165 x 3 (3:6:6)
185 x 3 (3:9:9)
185 x 2 (2:11:11)
185 x 1 (1:12:12)

185kg x 3 Back Squat

Back Squat + Reverse Hyper (Roller):
((103 x 10) + (170 x 10))1
((103 x 10) + (175 x 10))1
((103 x 10) + (180 x 10))1
((103 x 10) + (185 x 10))1
((103 x 10) + (170 x 10))1

Good Morning + McGill 3 + Pull Up + Chin Up:
((22.5 x 6) + 4 + (bw x 1+1))1
((25 x 6) + 3 + (bw x 2+2))1
((27.5 x 6) + 2 + (bw x 3+3))1
((30 x 6) + 1 + (bw x 4+4))1

Hub Grip + Quad Temper:((5 x 5s L/R) + (pin x 2min))1
((6.25 x 5s L/R) + (pin x 1min))1
((7.5 x 5s L/R) + 0))1
((8.75 x 5s L/R) + 0))1

2018DEC18 (WEN5/3/1 D4.W1.C10)

Clean Pull:
60 x (3)2
90 x (3)2
120 x 3 (3:3:90)
135 x 3 (3:6:93)

Power Clean + Power Jerk:
20 x (1+1)3
60 x (1+1)3
80 x (1+1)2
90 x (1+1)1
85 x (1+1)3
105 x (1+1)2 (4:10:97)
125 x (1+1)1 (2:12:99)
117.5 x (1+1)1 (2:14:101)
127.5 x (1+1)1 (2:16:103)
137.5 x (1+1)1 (2:18:105)
117.5 x (1+1)6 (12:30:117)

137.5kg Power Clean + Power Jerk

Clean Pull:
130 x 3 (3:33:120)
152.5 x (3)3 (9:42:129)

2018DEC17 (WEN5/3/1 D3.W1.C10)

Snatch High Pull:
20 x (3)3
50 x (3)2
75 x (3)2
100 x 3 (3:3:43)
115 x 3 (3:6:46)

Snatch:
20 x (3)2
50 x 3
55 x 3
60 x 3
70 x 2
80 x 1 (1:7:47)
72.5 x 3
82.5 x 2 (2:9:49)
92.5 x 1 (1:10:50)
85 x 3 (3:13:53)
95 x 2 (2:15:55)
105 x (1)3 (3:18:58)
105 x M
105 x (1)3 (3:21:61)
107.5 x 1 (1:22:62)
85 x (2)5 (10:32:72)

107.5kg Snatch

Snatch Pull:
85 x 3 (3:35:75)
105 x 3 (3:38:78)
120 x (3)3 (9:47:87)

2018DEC16 (WEN5/3/1 D2.W1.C10)

Bench Press:
20 x (5)2
46 x 5
66 x 5
86 x 5 (5:5:25)
99 x 5 (5:10:30)
112 x (2)5 (10:20:40)

Bench Press + Bent Over Kettlebell Row + Chin Up:
((66 x 10) + (16 x 10) + (bw x 2))5

Dips + Lying Stiff Arm Pullover + Close Grip Bench:
((bw x 10) + (22.5 x 10) + (22.5 x 10))5

Kettlebell Press + Standing Plate Cuban Curl:
((16 x 6) + (1.5 x 20))5

Captains of Crush + Twist Yo Wrist:
((#1 x 5 L/R) + (2.5 x 3 Up/Down))1
((#1 x 5 L/R) + (2.5 x 2 Up/Down))1
((#1 x 5 L/R) + (2.5 x 1 Up/Down))1

2018DEC14 (WEN5/3/1 D1.W1.C10)

Back Squat:
20 x (5)2
54 x 5
74 x 5
104 x 5
134 x 5 (5:5:5)
154.5 x 5 (5:10:10)
175 x (2)5 (10:20:20)

175kg x 2 Back Squat

Back Squat + Reverse Hyper (Roller):
((103 x 10) + (170 x 10))5

Good Morning + McGill 3 + Pull Up:
((20 x 6) + 4 + (bw x 1))1
((22.5 x 6) + 3 + (bw x 2))1
((25 x 6) + 2 + (bw x 3))1
((27.5 x 6) + 1 + (bw x 4))1
((30 x 6) + 0 + (bw x 5))1

Standing Plate Cuban Curl + Bent Over Banded Tricep Kick Back + Reverse Barbell Curl:
((1.5 x 20) + (Purplex2 x 20) + (20 x 20))5

2018DEC13 (WEN5/3/1 D4.W4.C9) * DELOAD

24" Block Clean + Power Jerk:
20 x (1+1)5
40 x (1+1)3
50 x (1+1)2
60 x (1+1)1
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1 (2:2:64)
80 x (1+1)3
100 x (1+1)2 (4:6:68)
120 x (1+1)1 (2:8:70)
100 x (1+1)6 (12:20:82)
70 x (1+1)5

120kg 24" Block Clean + Power Jerk

* Notes:

- I was moving pretty well today even after all the recent back issues.  I'm thrilled because the weights moved relatively easy.

2018DEC12 (REST)

Rest:

- Taking another day off to help heal the low back and hip, and address some car issues.  I'll get back at it tomorrow.

2018DEC11 (WEN5/3/1 D3.W4.C9) * DELOAD

24" Block Snatch:
30 x (3)3
50 x (3)3
60 x 3
70 x 3 (3:3:33)
80 x 2 (2:5:35)
90 x M
90 x 1 (1:6:36)
80 x 3 (3:9:39)
90 x 2 (2:11:41)
100 x (1)3 (3:14:44)
80 x (2)3 (6:20:50)

100kg 24" Block Snatch

Snatch Pull:
90 x 3 (3:23:53)
100 x 3 (3:26:56)
110 x (3)2 (6:32:62)

2018DEC10 (REST)

Rest:

- Another mandatory day of rest due to a tweaked low back.

2018DEC09 (WEN5/3/1 D2.W4.C9) * DELOAD

Bench Press:
20 x (5)2
32 x 5
52 x 5 (5:5:20)
65 x 5 (5:10:25)
78 x 5 (5:15:30)

Bench Press + Bent Over Kettlebell Row:
((65 x 10) + (12 x 6))5

Dips + Lying Stiff Arm Pullover + Close Grip Bench:
((bw x 10) + (20 x 6) + (20 x 6))1
((bw x 9) + (22.5 x 6) + (22.5 x 6))1
((bw x 8) + (25 x 6) + (25 x 6))1
((bw x 7) + (27.5 x 6) + (27.5 x 6))1
((bw x 6) + (30 x 6) + (30 x 6))1

Standing Plate Cuban Curl + Bent Over Banded Tricep Kickback:
((1.25 x 20) + (Purplex2 x 15))5

2018DEC08 (WEN5/3/1 D1.W4.C9) * DELOAD

Back Squat:
20 x (5)4
61 x (5)2
81 x 5 (5:5:5)
101 x 5 (5:10:10)
121 x 5 (5:15:15) * injury

121kg x 5 Back Squat

Belt Squat:
20 x 6
40 x 6
101 x (10)5

Belt Calf Raise:
101 x (10)5

Reverse Hyper (Roller) + Front Squat:
((140 x 10) + (20 x 5))5

* Notes:

- I'm dealing with some more low back issues again today.  I thought I was good to go for a few sets of back squats because my back was feeling better this morning; however, the set with 121kg put my back out again.  Strange, because 101kg leading up to 121kg was so easy and it felt amazingly good.  Nevertheless, here I am again, hobbling around like a gimp.  To deal with the low back issues, I went forward with some belt squats, which I haven't performed in a very long time.  Surprisingly, they felt pretty good, even though I had to make some adjustments to my equipment set up because I'd loaned out my Elephant Blocks to a friend.  Regardless, I got them done and I actually feel like they helped reposition my back.  I'll stick with the belt squats and front squats until my low back issue resolves.

2018DEC07 (REST)

Rest:

- I'm taking a day off because I managed to tweak my low back yesterday with my very last clean at 135kg.  I'll attempt to get under the bar tomorrow.  Thankfully, I'm starting a deload week; however, this is not the way I'd like to start one.

2018DEC06 (WEN5/3/1 D4.W3.C9)

18" Block Clean Pull:
20 x (5)2
60 x (3)2
100 x (3)2 (6:6:93)
130 x 3 (3:9:96)

18" Block Clean + Power Jerk:
55 x (3+3)2
75 x (2+2)1
95 x (1+1)1 (2:11:98)
75 x (3+3)1
95 x (2+2)1 (4:15:102)
115 x (1+1)1 (2:17:104)
95 x (1+1)3 (6:23:110)
115 x (1+1)2 (4:27:114)
125 x (1+1)1 (2:29:116)
105 x (1+1)1 (2:31:118)
112.5 x (1+1)1 (2:33:120)
120 x (1+1)1 (2:35:122)
127.5 x (1+1)1 (2:37:124)
135 x (1+1)1 (2:39:126)
115 x (1+M)1 (1:40:127)

135kg 18" Block Clean + Power Jerk

McGill 3 + Reverse Hyper (Roller):
4 + (140 x 15)
3 + (140 x 15)
2 + (140 x 15)
1 + (140 x 15)

2018DEC05 (WEN5/3/1 D3.W3.C9)

Snatch Pull:
20 x (3)2
55 x (3)2
75 x (3)2 (6:6:32)
95 x 3 (3:9:35)
115 x 3 (3:12:38)

Snatch:
20 x 3
55 x (3)2
65 x 2
75 x 1 (1:13:39)
65 x 3
75 x 2 (2:25:41)
85 x 1 (1:26:42)
75 x 3 (3:29:45)
85 x 2 (2:31:47)
95 x 1 (1:32:48)
85 x 3 (3:35:51)
92 x 2 (2:37:53)
105 x (1)6 (6:43:59)
115 x C
85 x (2)5 (10:53:69)

105kg Snatch

Snatch Pull:
95 x 3 (3:56:72)
115 x 3 (3:59:75)
125 x (3)3 (9:68:84)
130 x 3 (3:71:87)

2018DEC04 (WEN5/3/1 D2.W3.C9)

Bench Press:
20 x (5)2
57.5 x 5
77.5 x 5
97.5 x 5 (5:5:18)
110.5 x 3 (3:8:21)
123.5 x 2 (2:10:23)
123.5 x (1)3 (3:13:26)

Bench Press + Kettlebell Bent Row:
((65 x 10) + (24 x 6))1
((65 x 10) + (28 x 6))1
((65 x 10) + (32 x 6))1
((65 x 10) + (28 x 6))1
((65 x 10) + (24 x 6))1

Dips + Lying Stiff Arm Pullover + Close Grip Bench:
((bw x 6) + (25 x 6) + (25 x 6))5

Kettlebell Press + Standing Plate Cuban Curl + Bent Over Banded Tricep Kickback:
((16 x 6) + (1.5 x 20) + (Purplex2 x 15))5

McGill 3 + Standing Axle Wrist Rocks + Bottom Up Kettlebell Press:
4 + (15 x 20) + (8 x 10)
3 + (15 x 20) + (8 x 10)
2 + (15 x 20) + (8 x 10)
1 + (15 x 20) + (8 x 10)
0 + (15 x 20) + (8 x 10)

2018DEC03 (WEN5/3/1 D1.W3.C9)

Back Squat:
20 x (5)3
71.5 x (5)2
101.5 x 5
131.5 x 5
151.5 x 5 (5:5:5)
172 x 3 (3:8:8)
192 x 2 (2:10:10)
192 x (1)3 (3:13:13)

192kg x 2 Back Squat

Standing Barbell Calf Raise + Standing Band Tricep Pushdown + McGill 3:
((101 x 10) + (Purplex2 x 20) + 4)1
((101 x 10) + (Purplex2 x 20) + 3)1
((101 x 10) + (Purplex2 x 20) + 2)1
((101 x 10) + (Purplex2 x 20) + 1)1
((101 x 10) + (Purplex2 x 20) + 0)1

2018DEC02 (REST)

Rest:

- I'm trying to stay proactive with my recovery by resting every Sunday, regardless of my training schedule and desire to lift.  I'm hoping this will help keep me healthy physically and mentally primed to attack the weights on Monday.

2018DEC01 (WEN5/3/1 D4.W2.C9)

12" Block Power Clean + Power Jerk:
20 x (1+1)6
32.5 x (3+3)3

12" Block Clean Pull:
52.5 x 3
72.5 x 3
92.5 x 3
112.5 x 3 (3:3:87)
132.5 x 3 (3:6:90)

12" Block Power Clean + Power Jerk:
52.5 x (3+3)1
72.5 x (2+2)1
92.5 x (1+1)1
82.5 x (3+3)1
92.5 x (2+2)1
102.5 x (1+1)1 (2:8:92)
92.5 x (3+3)1
112.5 x (2+2)1 (4:12:96)
122.5 x (1+1)1 (2:14:98)
112.5 x (1+1)3 (6:20:104)
122.5 x (1+1)2 (4:24:108)
132.5 x (1+1)1 (2:26:110)
112.5 x (1+1)6 (12:38:122)

132.5kg 12" Block Power Clean + Power Jerk

12" Block Clean Pull:
132.5 x 3 (3:41:125)
152.5 x (3)3 (9:50:134)

2018NOV30 (WEN5/3/1 D3.W2.C9)

Snatch Pull:
20 x (3)3
52.5 x (3)2
72.5 x (3)2 (6:6:38)
92.5 x 3 (3:9:41)
112.5 x 3 (3:12:44)

Snatch:
52.5 x (3)3
62.5 x 2
72.5 x 1 (1:13:45)
62.5 x 3
72.5 x 2 (2:15:47)
82.5 x 1 (1:16:48)
72.5 x 3 (3:19:51)
82.5 x 2 (2:21:53)
92.5 x 1 (1:22:54)
82.5 x 3 (3:25:57)
92.5 x 2 (2:27:59)
102.5 x (1)6 (6:33:65)
112.5 x 1 (1:34:66)
82.5 x (2)4 (8:42:74)

112.5kg Snatch

Snatch Pull:
92.5 x 2 (2:44:76)
112.5 x 2 (2:46:78)
122.5 x (2)3 (6:52:84)

2018NOV30 (WEN5/3/1 D2.W2.C9)

Bench Press:
20 x (5)2
51 x 5
71 x 5
91 x 3 (3:3:19)
104 x 3 (3:6:22)
117 x (2)5 (10:16:32)

Bench Press + Kettle Bell Bent Row + Pull Up:
((65 x 10) + (20 x 8) + (bw + 8 x 1))1
((65 x 10) + (24 x 8) + (bw + 8 x 1))1
((65 x 10) + (28 x 8) + (bw + 8 x 1))1
((65 x 10) + (24 x 8) + (bw + 8 x 1))1
((65 x 10) + (20 x 8) + (bw + 8 x 1))1

Lying Stiff Arm Pullover + Close Grip Bench Press + Dips:
((22.5 x 8) + (22.5 x 8) + (bw x 5))5

McGill 3 + Standing Plate Cuban Curl:
4 + (1.25 x 20)1
3 + (1.25 x 20)1
2 + (1.25 x 20)1
1 + (1.25 x 20)1
0 + (1.25 x 20)1

2018NOV29 (WEN5/3/1 D1.W2.C9)

Back Squat:
20 x (5)2
61 x (5)2
101 x 5
141 x 3 (3:3:3)
162 x 3 (3:6:6)
182 x (2)5 (10:16:16)

182kg x 2 Back Squat

Back Squat + Reverse Hyper (Roller):
((101 x 10) + (170 x 10))5

Standing Barbell Calf Raise + Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((101 x 10) + (1.5 x 20) + (Purplex2 x 20))4

McGill 3 + Bent Over Horizontal Press + Twist Yo Wrist:
4 + (pvc x 10) + (2.5 x 3 Up/Down)1
3 + (pvc x 10) + (3 x 2 Up/Down)1
2 + (pvc x 10) + (3.5 x 1 Up/Down)1
1 + (pvc x 10) + (4 x 1 Up/Down)1

2018NOV28 (WEN5/3/1 D4.W1.C9)

Clean + Power Jerk:
20 x (1+1)3
30 x (1+1)3
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1
70 x (1+1)3
90 x (1+1)2
110 x (1+1)1 (2:2:61) * dmin
100 x (1+1)3 (6:8:69)
110 x (1+1)2 (4:12:73)
120 x (1+1)1 (2:14:75)
115 x (1+1)1 (2:16:77)
125 x (1+1)1 (2:18:79)
130 x (1+1)1 (2:20:81)
110 x (1+1)6 (12:32:93)

130kg Clean + Power Jerk

Clean Pull:
120 x 3 (3:35:96)
140 x (3)3 (9:44:105)

Power Clean + Power Jerk:
100 x (1+1)5 (10:54:115)

2018NOV27 (WEN5/3/1 D3B.W1.C9)

Snatch Pull:
50 x (3)3
70 x (3)2 (6:6:64)
90 x 3 (3:9:67)
110 x 3 (3:12:70)
120 x (3)3 (9:21:79)

Snatch:
50 x (3)3
60 x 3
70 x 2 (2:23:81)
90 x 1/C (1:24:82)
90 x (1)2 (2:26:84)
100 x (1)6 (6:32:90)
80 x (2)5 (10:42:100)

100kg Snatch

2018NOV27 (WEN5/3/1 D3A.W1.C9)

No Contact Muscle Snatch:
20 x (3)5
40 x (3)3
45 x (3)2
50 x (3)2

Snatch:
50 x 3
60 x 3
65 x 3
70 x 3
80 x 2 (2:2:42)
90 x 2 (2:4:44)
95 x 2 (2:6:46)
100 x 1 (1:7:47)
102 x M
102 x 1 (1:8:48)
104 x M
105 x M
105 x 1 (1:9:49)
85 x (2)5 (10:19:59)

105kg Snatch

2018NOV26 (WEN5/3/1 D2.W1.C9)

Bench Press:
20 x 5
44.5 x 5
64.5 x 5
84.5 x 5 (5:5:25)
97.5 x 5 (5:10:30)
110.5 x 4 (4:14:34)
110.5 x 3 (3:17:37)
110.5 x 2 (2:19:39)
110.5 x 1 (1:20:40)

Bench Press + Bent Over Kettlebell Row + Pull Up:
((65 x 10) + (16 x 10) + (bw x 2))1
((65 x 10) + (20 x 10) + (bw x 2))1
((65 x 10) + (24 x 10) + (bw x 2))1
((65 x 10) + (20 x 10) + (bw x 2))1
((65 x 10) + (16 x 10) + (bw x 2))1

Bent Over Stiff Arm Band Pulldown + Dips:
((Purplex2 x 10) + (bw x 5))1
((Purplex2 + Green x 10) + (bw x 5))3
((Purplex2 x 10) + (bw x 5))1

Lying Stiff Arm Pullover + Close Grip Bench Press + Standing Plate Cuban Curl:
((20 x 10) + (20 x 10) + (1.5 x 20))3

McGill 3 + Standing Barbell Wrist Curl:
4 + (20 x 30)1
3 + (20 x 30)1
2 + (20 x 30)1
1 + (20 x 30)1

2018NOV25 (WEN5/3/1 D1.W1.C9)

Back Squat:
20 x (5)3
71 x (5)2
101 x 5
131 x 5 (5:5:5)
151.5 x 5 (5:10:10)
172 x (2)5 (10:20:20)

172kg x 2 Back Squat

Back Squat + Reverse Hyper (Roller):
((101 x 10) + (170 x 10))5

Standing Barbell Calf Raise + Standing Plate Cuban Curl + Seated Band Tricep Pushdown:
((101 x 10) + (1.5 x 20) + (Purplex2 x 20))3

Standing Axle Calf Roll + Bent Over Horizontal Press + Standing Plate Overhead Tricep Extension:
((bw x 10 L/R) + (pvc x 10) + (15 x 10))3

McGill 3 + Quad Temper:
4 + (pin x 1 min)
3 + (pin x 1 min)
2 + (pin x 1 min)
1 + (pin x 1 min)

2018NOV24 (REST)

Rest:

- Travel day back to Kentucky.

2018NOV23 (WEN5/3/1 D4B.W4.C8) * DELOAD

6" Block Clean + Power Jerk:
20 x (1+1)6
40 x (2+2)1
40 x (3+3)1
50 x (3+3)1
60 x (2+2)1
70 x (2+2)1
80 x (1+1)1
70 x (2+2)1
90 x (1+1)1 (2:2:174)
80 x (1+1)1
100 x (1+1)1 (2:4:176)
90 x (1+1)1 (2:6:178)
110 x (1+1)1 (2:8:180)
100 x (1+1)1 (2:10:182)
120 x (1+1)1 (2:12:184)
100 x (1+1)5 (10:22:194)

120kg 6" Block Clean + Power Jerk

6" Block Clean Pull:
110 x 3 (3:25:197)
120 x 3 (3:28:200)
130 x (3)3 (9:37:209)

2018NOV22 (WEN5/3/1 D4A.W4.C8) * DELOAD

6" Block Power Clean + Press:
20 x (1+5)3
32 x (1+5)1 (6:6:160)
42.5 x (1+5)1 (6:12:166)
48 x (1+5)1 (6:18:172)

6" Block Power Clean + Press:
((42.5 x (1+10) + (42.5 x 10))5

Standing Plate Cuban Curl + Standing Plate Overhead Tricep Extension:
((1.25 x 20) + (10 x 20))5

2018NOV21 (REST)

Rest:

- Travel day to Illinois.

2018NOV20 (WEN5/3/1 D3B.W4.C8) * DELOAD

Snatch:
20 x (3)3
40 x (2)3
50 x (2)3
60 x (2)2
70 x 2 (2:2:113)
60 x (1)3
70 x (1)2 (2:4:115)
80 x 1 (1:5:116)
70 x (1)3 (3:8:119)
80 x (1)2 (2:10:121)
90 x 1 (1:11:122) * dmin
100 x M
80 x (1)3 (3:14:125)
90 x (1)2 (2:16:127)
95 x M
95 x C
75 x (1)3 (3:19:130)
85 x (1)2 (2:21:132)
95 x(M)2
90 x 1 (1:22:133)
95 x 1 (1:23:134)
100 x 1 (1:24:135) * dmax
80 x (2)5 (10:34:145)

100kg Snatch

Snatch Pull:
110 x 3 (3:37:148)
115 x 3 (3:40:151)
120 x 3 (3:43:154)

2018NOV19 (WEN5/3/1 D3A.W4.C8) * DELOAD

Clean Deadlift:
20 x (5)2
76 x 5 (5:5:101)
95 x 5 (5:10:106)
114 x 5 (5:15:111)

Clean Deadlift + Reverse Hyper (Roller):
((95 x 8) + (120 x 10))5

Standing Plate Cuban Curl + Standing Band Tricep Pushdown + McGill 3:
((1.25 x 20) + (Purplex2 x 20) + 4)1
((1.5 x 20) + (Purplex2 + Green x 15) + 3)1
((1.75 x 20) + (Purplex2 + Greenx2 x 10) + 2)1
((1.5 x 20) + (Purplex2 + Green x 15) + 1)1
((1.25 x 20) + (Purplex2 x 20) + 0)1

2018NOV18 (WEN5/3/1 D2B.W4.C8) * DELOAD

No Contact Clean + Squat Jerk:
20 x (1+1)6
30 x (1+1)5
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1 (2:2:63)
70 x (1+1)3
90 x (1+1)2 (4:6:67)

No Contact Clean + Power Jerk:
110 x (1+1)1 (2:8:69)
90 x (1+1)3 (6:14:75)
110 M
110 x (1+1)2 (4:18:79)
120 x (1+1)1 (2:20:81)
130 x (M)2
100 x (1+1)1 (2:22:83)
110 x (1+1)1 (2:24:85)
122.5 x (1+1)1 (2:26:87)
130 x (M)2

122.5kg No Contact Clean + Power Jerk

Clean Pull:
60 x 3
100 x 3 (3:29:90)
130 x 3 (3:32:93)
137.5 x 3 (3:25:96)

2018NOV17 (REST)

Rest:

- Travel day to Illinois to drop the kids off to start their fall break with the grandparents.

2018NOV16 (WEN5/3/1 D2A.W4.C8) * DELOAD

Bench Press:
20 x (5)2
31 x 5
51 x 5 (5:5:51)
63.5 x 5 (5:10:56)
76 x 5 (5:15:61)

Bench Press + Bent Barbell Row:
((63.5 x 10) + (50 x 6))5

Lying Stiff Arm Pullover + Close Grip Bench Press + Dips:
((20 x 6) + (20 x 6) + (bw x 5))5

Standing Plate Cuban Curl + Front Lateral Raise + Front Raise + Rear Lateral Raise
+ Standing Band Tricep Pushdown + Overhead Tricep Extension + McGill 3:
((1.25 x 10+10+10+10) + (Purplex2 x 10+10) + 4)1
((1.25 x 10+10+10+10) + (Purplex2 x 10+10) + 3)1
((1.25 x 10+10+10+10) + (Purplex2 x 10+10) + 2)1
((1.25 x 10+10+10+10) + (Purplex2 x 10+10) + 1)1

Captains of Crush Thin Strap Hold:
((#T + 1.25 x 12s L/R))3
((#1 + 1.25 x 8s L/R))3
((#1.5 + 1.25 x 4s L/R))3

2018NOV15 (WEN5/3/1 D1B.W4.C8) * DELOAD

No Contact Snatch:
20 x (3)2
30 x (3)2
40 x (3)2
50 x 3
60 x 2
70 x 1 (1:1:16)
60 x 3
70 x 2 (2:3:18)
80 x 1 (1:4:19)
70 x 3 (3:7:21)
80 x 2 (2:9:23)
90 x M
90 x 1 (1:10:24)
80 x 3 (3:13:27)
90 x 2 (2:15:29)
100 x (M)2
90 x M
95 x 1 (1:16:30)
100 x (M)3
92.5 x M
95 x M
97.5 x 1
100 x (M)5
100 x 1 (1:17:31)
80 x (2)3 (6:23:37)

100kg No Contact Snatch

Snatch Pull:
100 x 3 (3:26:40)
110 x 3 (3:29:43)
115 x 3 (3:32:46)

2018NOV14 (WEN5/3/1 D1A.W4.C8) * DELOAD

Back Squat:
20 x (5)4
59 x 5
79 x 5 (5:5:5)
99 x 5 (5:10:10)
119 x 5 (5:15:15)

119kg x 5 Back Squat

Back Squat + Reverse Hyper (Roller):
((99 x 10) + (170 x 10))5

Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((1.5 x 20) + (Green + Purple x 20))3

Standing Barbell Wrist Curl + Standing Plate Cuban Curl:
((20 x 25) + (1.5 x 20))3

2018NOV13 (WEN5/3/1 D4B.W3.C8)

Power Clean + Power Jerk:
20 x (1+1)5
50 x (1+1)6
70 x (1+1)3
90 x (1+1)2
110 x (1+1)1 (2:2:163)
90 x (1+1)3
110 x (1+1)2 (4:6:167)
120 x (1+1)1 (2:8:169)
100 x (1+1)3 (6:14:175)
120 x (1+1)2 (4:18:179)
130 x (1+1)1 (2:20:181)
110 x (1+1)1 (2:22:183)
115 x (1+1)1 (2:24:185)
120 x (1+1)1 (2:26:187)
125 x (1+1)1 (2:28:189)
130 x (1+1)1 (2:30:191)
135 x (1+1)1 (2:32:193)
137 x (M)2

135kg Power Clean + Power Jerk

Clean Pull:
150 x (3)3 (9:41:202)

Clean Deadlift:
90 x 3

Power Clean + Power Jerk:
90 x (1+1)2
110 x (1+1)6 (12:53:214)

2018NOV12 (WEN5/3/1 D4A.W3.C8)

Press:
20 x (5)4
40 x 5
50 x 5
60 x 5 (5:5:152)
68 x 3 (3:8:155)
76 x M
76 x (1)6 (6:14:161)

Press + Pull Up:
((42.5 x 10) + (bw x 4))5

Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((1.5 x 20) + (Green + Purple x 10))2
((1.5 x 30) + (Green + Purple x 20))1
((1.5 x 20) + (Green + Purple x 10))2

2018NOV11 (WEN5/3/1 D3B.W3.C8)

No Contact Muscle Snatch:
20 x (3)3
30 x (3)2
40 x 3
50 x 3
60 x 3
65 x 2
70 x 1 (1:1:123)
75 x (M)2
60 x (2)3

Snatch:
50 x (3)2
70 x 2 (2:3:125)
90 x 1 (1:4:126)
60 x 3
80 x 2 (2:6:128)
100 x (M)2
80 x 3 (3:9:131)
90 x 2 (2:11:133)
100 x 1 (1:12:134)
85 x 3 (3:15:137)
95 x 1/M (1:16:138)
105 x C

100kg Snatch

Snatch Pull:
115 x (3)3 (9:25:147)

2018NOV10 (WEN5/3/1 D3A.W3.C8)

Clean Deadlift:
20 x (5)3
62.5 x (5)2
102.5 x 5
142.5 x 5 (5:5:113)
161.5 x 3 (3:8:116)
180.5 x (1)6 (6:14:122)

180.5kg Clean Deadlift

Clean Deadlift + Reverse Hyper (Roller):
((95 x 8) + (170 x 10))6

McGill 3:
4/3/2/1

Standing Plate Cuban Curl + Standing Barbell Wrist Curl:
((1.25 x 20) + (20 x 25))1
((1.5 x 20) + (25 x 25))1
((1.25 x 20) + (20 x 25))1
((1.5 x 20) + (25 x 25))1
((1.25 x 20) + (20 x 25))1

Standing Band Pull Aparts + Twist Yo Wrist:
((Green x 20) + (2.5 x 3 U/D))1
((Green x 20) + (2.5 x 2 U/D))1
((Green x 20) + (2.5 x 1 U/D))1

Standing Tricep Cable Pushdown + Bent Over Tricep Plate Kickback:
((20 x 10) + (2.5 x 10))5

2018NOV09 (REST)

Rest:

- I took a day off and went to the Jim Beam Distillery tour. 

2018NOV08 (WEN5/3/1 D2B.W3.C8)

Clean + Squat Jerk:
20 x (1+1)6
40 x (1+1)3
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1 (2:2:67)
70 x (1+1)3
90 x (1+1)2 (4:6:71)
110 x (1+1)1 (2:8:73)
90 x (1+1)3 (6:14:79)
110 x (1+1)2 (4:18:83)
120 x (1+1)1 (2:20:85)
100 x (1+1)6 (12:32:97)

120kg Clean + Squat Jerk

Clean Pull:
140 x (3)3 (9:41:106)

2018NOV07 (WEN5/3/1 D2A.W3.C8)

Bench Press:
20 x (5)3
55 x (5)2
75 x 5
95 x 5 (5:5:56)
108 x 3 (3:8:59)
121 x (1)6 (6:14:65)

Bench Press + Bent Over Barbell Row:
((63.5 x 10) + (55 x 10))1
((63.5 x 10) + (65 x 8))1
((63.5 x 10) + (75 x 6))1
((63.5 x 10) + (85 x 4))1
((63.5 x 10) + (95 x 2))1

Lying Stiff Arm Barbell Pullover + Close Grip Bench Press + Dips:
((20 x 10) + (20 x 10) + (bw x 5))1
((24.5 x 6) + (24.5 x 6) + (bw x 5))1
((32 x 6) + (32 x 6) + (bw x 5))1
((37 x 6) + (37 x 6) + (bw x 5))1
((32 x 6) + (32 x 6) + (bw x 5))1

Standing Plate Cuban Curl + McGill 3:
1.25 x 20 + 4
1.5 x 20 + 3
1.25 x 20 + 2
1.5 x 20 + 1
1.25 x 20 + 0

2018NOV06 (WEN5/3/1 D1B.W3.C8)

Muscle Snatch:
20 x (3)3
40 x 3
50 x 3
60 x 3
65 x 2
70 x 1
75 x M
75 x 1 (1:1:15)

Snatch:
50 x 3
60 x 2
70 x 1
60 x 3
70 x 2
80 x 1 (1:2:16)
70 x 3
80 x 2 (2:4:18)
90 x 1 (1:5:19)
80 x 3 (3:8:22)
90 x 2 (2:10:24)
100 x M
100 x 1 (1:11:25)
90 x 3 (3:14:28)
100 x M
105 x M
90 x 1 (1:15:29)
95 x M
80 x 1/C (1:16:30)
90 x 1 (1:17:31)
95 x 1 (1:18:32)
100 x 1 (1:19:33)
105 x 1 (1:20:34)
110 x (M)2
90 x (2)4 (8:28:42)

105kg Snatch

Snatch Pull:
120 x (3)3 (9:37:51)

2018NOV05 (WEN5/3/1 D1A.W3.C8)

Back Squat:
20 x (5)2
68.5 x (5)2
108.5 x 5
148.5 x 5 (5:5:5)
168 x 3 (3:8:8)
188 x (1)6 (6:14:14)

188kg Back Squat

Back Squat + Reverse Hyper (Roller):
((99 x 10) + (170 x 10))5

Standing Band Face Pull + Standing Band Tricep Extension + McGill 3:
((Green x 10) + (Green x 20) + 4)1
((Green x 10) + (Green x 20) + 3)1
((Green x 10) + (Green x 20) + 2)1
((Green x 10) + (Green x 20) + 1)1
((Green x 10) + (Green x 20) + 0)1

Twist Yo Wrist:
2.5 x 3 U/D
2.5 x 2 U/D
2.5 x 1 U/D

2018NOV04 (REST)

Rest:

- Travel day to Fort Campbell, Kentucky to check out the base as a possible future home.

2018NOV03 (WEN5/3/1 D4B.W2.C8)

Power Clean + Squat Jerk:
20 x (1+1)6
30 x (1+1)4
50 x (1+1)3
70 x (1+1)3
90 x (1+1)2

Power Clean + Power Jerk:
110 x (1+1)1 (2:2:136)
90 x (1+1)3
110 x (1+1)1 (2:4:138)
120 x (1+1)1 (2:6:140)
100 x (1+1)1 (2:8:142)
115 x (1+1)1 (2:10:144)
125 x (1+1)1 (2:12:146)
110 x (1+1)1 (2:14:148)
125 x M
125 x (1+1)1 (2:16:150)
137.5 x (M)2
120 x (1+1)1 (2:18:152)
130 x M
130 x (1+1)1 (2:20:154)
120 x (1+1)3 (6:26:160)

130kg Power Clean + Power Jerk

Clean Extension:
135 x (3)3 (9:35:169)

Standing Band Tricep Extension + McGill 3:
Green x 50 + 4
Green x 40 + 3
Green x 30 + 2
Green x 20 + 1
Green x 10 + 0

2018NOV02 (WEN5/3/1 D4A.W2.C8)

Press:
20 x (5)2
36 x 5
46 x 5
56 x 3 (3:3:121)
64 x 3 (3:6:124)
72 x (1)10 (10:16:134)

72kg Press

Press + Pull Up:
((42.5 x 10) + (bw x 4))5

Standing Plate Cuban Curl + Standing Barbell Overhead Tricep Extension + McGill 3:
((1.25 x 20) + (20 x 20) + 4))1
((1.25 x 20) + (20 x 20) + 3))1
((1.25 x 20) + (20 x 20) + 2))1
((1.25 x 20) + (20 x 20) + 1))1
((1.25 x 20) + (20 x 20) + 0))1

2018NOV01 (WEN5/3/1 D3B.W2.C8)

Press in Snatch:
20 x (3)2
30 x 3
35 x 3
40 x 3

Snatch:
20 x (3)2
50 x (3)2
70 x (2)2
50 x 3
70 x 2
90 x 1 (1:1:87)
80 x 2 (2:3:89)
100 x 1 (1:4:90)
90 x 2 (2:6:92)
110 x (M)2
90 x 1 (1:7:93)
105 x (M)23
85 x 2 (2:9:95)
95 x 1 (1:10:96)
100 x (M)2
80 x 2 (2:12:98)
82.5 x 2 (2:14:100)
85 x 2 (2:16:102)
87.5 x 2 (2:18:104)
90 x 2 (2:20:106)
95 x 1 (1:21:107)
100 x M
100 x 1 (1:22:108)
102.5 x 1 (1:23:109)

102.5kg Snatch

Snatch Extension:
117.5 x (3)3 (9:32:118)

Captains of Crush + McGill 3:
((#T x 6) + (#1 x 3) + (#1.5 x 1)) + 4
((#T x 6) + (#1 x 3) + (#1.5 x 1)) + 3
((#T x 6) + (#1 x 3) + (#1.5 x 1)) + 2
((#T x 6) + (#1 x 3) + (#1.5 x 1)) + 1
((#T x 6) + (#1 x 3) + (#1.5 x 1)) + 0

2018OCT31 (WEN5/3/1 D3A.W2.C8)

Clean Deadlift:
20 x (5)3
73 x (5)2
105 x 5
133 x 3 (3:3:73)
152 x 3 (3:6:76)
171 x 4 (4:10:80)
171 x 3 (3:13:83)
171 x 2 (2:15:85)
171 x 1 (1:16:86)

171kg x 4 Clean Deadlift

Clean Deadlift + Reverse Hyper (Roller):
((95 x 8) + (170 x 10))5

Seated Barbell Wrist Curl + McGill 3:
(20 x 25) + 4
(22.5 x 25) + 3
(25 x 25) + 2
(27.5 x 25) + 1
(30 x 25) + 0

2018OCT30 (WEN5/3/1 D2.W2.C8)

Bench Press:
20 x (5)2
59 x 5
74 x 5
89 x 3 (3:3:45)
102 x 3 (3:6:48)
114 x 3 (3:9:51)
114 x (1)2 (2:11:53)
114 x 2 (2:13:55)
114 x (1)3 (3:16:58)

Bench Press + Bent Over Barbell Row:
((63.5 x 10) + (50 x 10))1
((63.5 x 10) + (60 x 10))1
((63.5 x 10) + (67.5 x 10))1
((63.5 x 10) + (72.5 x 10))1
((63.5 x 10) + (75 x 10))1

Lying Barbell Stiff Arm Pullover + Close Grip Bench Press:
20 x (10+10)1
23.5 x (8+8)1
31 x (8+8)1
36 x (8+8)1
31 x (8+8)1
23.5 x (8+8)1

No Contact Clean + Squat Jerk:
20 x (1+1)6
44 x (1+1)3
64 x (1+1)3
84 x (1+1)3 (6:22:64)
96 x (1+1)2 (2:24:66)
108 x (1+1)1 (2:26:68)
108 x (1+M)2 (2:28:70)

108kg No Contact Clean + Squat Jerk

2018OCT29 (WEN5/3/1 D1B.W2.C8)

No Contact Muscle Snatch:
20 x (3)2
38 x (3)2
48 x 3
58 x 3 (3:3:19)
66 x 2 (2:5:21)
75 x (1)2 (2:7:23)
75 x (M)2
75 x 1 (1:8:24)
75 x (M)4

Snatch:
50 x 3
72.5 x 1 (1:9:25)
82.5 x 1 (1:10:26)
92.5 x 1 (1:11:27)
102.5 x 1 (1:12:28)
58 x 3
66 x 3
79 x 2 (2:14:30)
89 x 1 (1:15:31)
99 x 1 (1:16:32)
109 x M
105 x M
105 x 1 (1:17:33)

105kg Snatch

Snatch Pull:
115 x (3)3 (9:26:42)

2018OCT28 (WEN5/3/1 D1A.W2.C8)

Back Squat:
20 x (5)2
79 x (5)2
109 x 5
139 x 3 (3:3:3)
158 x 3 (3:6:6)
178 x 4 (4:10:10)
178 x 3 (3:13:13)
178 x 2 (2:15:15)
178 x 1 (1:16:16)

178kg x 4 Back Squat

Back Squat + Reverse Hyper (Roller):
((99 x 10) + (160 x 10))1
((99 x 10) + (170 x 10))1
((99 x 10) + (180 x 10))1
((99 x 10) + (190 x 10))1
((99 x 10) + (200 x 10))1

2018OCT27 (WEN5/3/1 D4.W1.C8)

Press:
20 x (5)3
42 x 5
52 x 5 (5:5:146)
60 x 5 (5:10:151)
68 x 4 (4:14:155)
68 x 2 (2:16:157)
68 x (1)4 (4:20:161)

Press + Pull Up:
((42.5 x 10) + (bw x 4))5

18" Block Power Clean + Power Jerk:
20 x (1+1)3
41 x (1+1)6
61 x (1+1)3
81 x (1+1)3 (6:26:167)
94 x (1+1)3 (6:32:173)
106 x (1+1)10 (20:52:193)

18" Block Clean Pull:
121 x (3)3 (9:61:202)

Power Clean + Power Jerk:
60 x (1+1)2
80 x (1+1)2
100 x (1+1)1 (2:63:204)
120 x (1+1)1 (2:65:206)

120kg Power Clean + Power Jerk

2018OCT26 (WEN5/3/1 D3.W1.C8)

Clean Deadlift:
20 x (5)2
63.5 x (5)2
103.5 x 5
123.5 x 5 (5:5:93)
142.5 x 5 (5:10:98)
161.5 x 6 (6:16:104)
161.5 x 3 (3:19:107)
161.5 x 1 (1:20:108)

Clean Deadlift + Reverse Hyper (Roller):
((95 x 8) + (160 x 10))5

Press in Snatch:
20 x (3)2
25 x 3
30 x 3
35 x 3

18" Block Snatch:
35 x 3
55 x 3
65 x 3 (3:23:111)
75 x 3 (3:26:114)
85 x (2)5 (10:36:124)

18" Block Snatch Pull:
95 x (3)3 (9:45:133)

Snatch:
50 x 3
70 x 2 (2:47:135)
90 x (M)2
90 x 1 (1:48:136)
70 x 2 (2:50:138)
90 x 2 (2:52:140)
100 x 1 (1:53:141)

100kg Snatch

2018OCT25 (WEN5/3/1 D2.W1.C8)

Bench Press:
20 x (5)2
42.5 x 5
62.5 x 5
82.5 x 5 (5:5:41)
95 x 5 (5:10:46)
108 x 6 (6:16:52)
108 x 3 (3:19:55)
108 x 1 (1:20:56)

Bench Press + Bent Barbell Row:
((63.5 x 10) + (40 x 10))1
((63.5 x 10) + (50 x 10))1
((63.5 x 10) + (60 x 10))1
((63.5 x 10) + (50 x 10))1
((63.5 x 10) + (40 x 10))1

Lying Barbell Pullover + Close Grip Bench Press:
21 x (10+10)1
28.5 x (10+10)1
36 x (10+10)1
28.5 x (10+10)1
21 x (10+10)1

No Contact Clean + Squat Jerk:
20 x (1+1)6
38 x (1+1)3
58 x (1+1)3
78 x (1+1)3 (6:26:62)
90 x (1+1)3 (6:32:68)
102 x (1+1)10 (20:52:88)

102kg x 2 No Contact Clean + Squat Jerk

Standing Plate Cuban Curl:
1.25 x (20)5

2018OCT24 (WEN5/3/1 D1B.W1.C8)

No Contact Muscle Snatch:
20 x (3)2
44 x 3
54 x 3 (3:3:23)
62 x 3 (3:6:26)
70.5 x (2)2 (4:10:30)
70.5 x 1/M (1:11:31)
70.5 x 1 (1:12:32)
70.5 x (2)2 (4:16:36)

70.5kg x 2 No Contact Muscle Snatch

Seated Heavy Hammer:
5# x (10 L/R)5

2018OCT24 (WEN5/3/1 D1A.W1.C8)

Back Squat:
20 x (5)3
71 x 5
101 x 5
131 x 5 (5:5:5)
148.5 x 5 (5:10:10)
168 x 6 (6:16:16)
168 x 3 (3:19:19)
168 x 1 (1:20:20)

168 x 6 Back Squat

Back Squat + Reverse Hyper (Roller):
((99 x 10) + (160 x 10))5

2018OCT23 (WEN5/3/1 D4.W4.C7) * DELOAD

Press:
20 x (5)3
32 x 5 (5:5:111)
39.5 x 5 (5:10:116)
47 x 5 (5:15:121)

Press + Pull Up:
((39.5 x 10) + (bw x 4))5

Power Clean + Power Jerk:
20 x (1+1)3
45 x (1+1)3
65 x (1+1)3
85 x (1+1)2 (4:19:125)
105 x (1+1)2 (4:23:129)
115 x (1+1)1 (2:25:131)
120 x (1+1)1 (2:27:133)
125 x (1+1)1 (2:29:135)
130 x C
105 x (2+2)5 (20:49:155)

125kg Power Clean + Power Jerk

Standing Plate Cuban Curl + Standing Plate Overhead Tricep Extension:
((1.25 x 20) + (10 x 10))1
((1.25 x 20) + (15 x 10))1
((1.25 x 20) + (20 x 10))1
((1.25 x 20) + (15 x 10))1
((1.25 x 20) + (10 x 10))1

2018OCT22 (WEN5/3/1 D3.W4.C7) * DELOAD

Clean Deadlift:
20 x (5)2
74 x 5 (5:5:69)
93 x 5 (5:10:74)
112 x 5 (5:15:79)

Clean Deadlift + Reverse Hyper (Roller):
((93 x 8) + (140 x 10))5

Snatch:
20 x (3)3
40 x 3
50 x 3
60 x 3
70 x 2 (2:17:81)
80 x 2 (2:19:83)
90 x 2 (2:21:85)
95 x 1 (1:22:86)
100 x 1 (1:23:87)
80 x 2 (2:25:89)
87.5 x 2 (2:27:91)
95 x M
95 x 1 (1:28:92)
102.5 x (M)2
82.5 x 2 (2:30:94)
90 x 2 (2:32:96)
97.5 x (M)2
77.5 x 3 (3:35:99)
60 x 3
70 x 3 (3:38:102)
80 x 2 (2:40:104)
90 x 2 (2:42:106)

100kg Snatch

Seated Wrist Curl:
20 x 25
22.5 x 25
25 x 25
27.5 x 25

2018OCT21 (WEN5/3/1 D2.W4.C7) * DELOAD

Bench Press:
20 x (5)2
40 x 5
50 x 5 (5:5:47)
62 x 5 (5:10:52)
74 x 5 (5:15:57)

Bench Press + Bent Over Kettlebell Row:
((62 x 10) + (24 x 10))5

Lying Barbell Pullover + Close Grip Bench Press:
20 x (10 + 10)1
27.5 x (4 + 4)1
35 x (4 + 4)1
40 x (4 + 4)1
45 x (4 + 4)1

No Contact Clean:
20 x 5
50 x (3)2
70 x 3
90 x 2 (2:17:59)
110 x 1 (1:18:60)
120 x 1 (1:19:61)
110 x 1 (1:20:62)
90 x 2 (2:22:64)
70 x 3
50 x 3

120kg No Contact Clean

Standing Plate Cuban Curl + Standing Barbell Tricep Overhead Extension:
((1.25 x 20) + (20 x 20))5

2018OCT20 (REST)

Rest:

- Spent the day at the Kentucky International Convention Center supplying Uesaka Barbell equipment for the 2018 Kentucky Muscle Weightlifting Championship.

2018OCT19 (WEN5/3/1 D1.W4.C7) * DELOAD

Back Squat:
20 x (5)3
78 x 5 (5:5:5)
97 x 5 (5:10:10)
116 x 5 (5:15:15)

Back Squat + Reverse Hyper (Roller):
((97 x 10) + (140 x 10))5

Muscle Snatch:
20 x (3)2
42 x 3
52 x 3
62 x 3 (3:18:18)
72 x 2 (2:20:20)
77 x 1 (1:21:21)
82 x 1 (1:22:22)
83 x 1 (1:23:23)
84 x (M)3
64 x (2)2 (4:27:27)

83kg No Contact Muscle Snatch

Snatch:
60 x (3)5 (15:42:42)

2018OCT18 (WEN5/3/1 D4B.W3.C7)

Power Clean + Power Jerk:
20 x (1+1)4
57.5 x (1+1)6
77.5 x (1+1)3
97.5 x (1+1)3 (6:6:117)
110.5 x (1+1)3 (6:12:123)
123.5 x (M)2

110.5kg Power Clean + Power Jerk

* Notes:

- I'm so "off" with my lifting lately, I don't know what's going on.  Maybe, I might have to take an extended leave from the classic lifts because I've seriously forgotten how to perform them.  Today's performance was abysmal.

2018OCT17 (WEN5/3/1 D4A.W3.C7)

Press:
20 x (5)2
39 x (5)2
49 x 5
59 x 5 (5:5:98)
67 x 3 (3:8:101)
75 x (2)2 (4:12:105)
75 x (1)6 (6:18:111)

75kg x 2 Press

Press + Pull Up:
((39.5 x 10) + (bw x 5))5

Standing Barbell Overhead Tricep Extension + Standing Plate Cuban Curl:
((20 x 20) + (1.25 x 20))5

2018OCT16 (WEN5/3/1 D3B.W3.C7)

Snatch:
20 x 3
39 x 3
49 x 3
59 x 3
69 x 3
79 x 3 (3:3:83)
89 x 2 (2:5:85)
89 x 1 (1:6:86)
100 x (M)2
80 x 1 (1:7:87)
87.5 x 1 (1:8:88)
95 x 1 (1:9:89)
100 x (M)2
80 x 1 (1:10:90)
85 x 1 (1:11:91)
90 x M
90 x 1 (1:12:92)
95 x 1 (1:13:93)
100 x M

95kg Snatch

* Notes:

- Today was a complete shit-show of a workout.  For the life of me, I couldn't snatch past 100kg, why?

2018COT15 (WEN5/3/1 D3A.W3.C7)

Clean Deadlift:
20 x (5)2
59.5 x (5)2
99.5 x 5
139.5 x 5 (5:5:67)
158 x 3 (3:8:70)
177 x (2)5 (10:18:80)

177kg x 2 Clean Deadlift

Clean Deadlift + Reverse Hyper (Roller):
((93 x 8) + (170 x 10))5

2018OCT14 (WEN5/3/1 D2.W3.C7)

Bench Press:
20 x 5
53 x (5)2
73 x 5
93 x 5 (5:5:35)
105.5 x 3 (3:8:38)
118 x (2)5 (10:18:48)

Bench Press + Bent Over Kettlebell Row:
((62 x 10) + (24 x 10))1
((62 x 10) + (28 x 10))1
((62 x 10) + (24 x 10))1
((62 x 10) + (28 x 10))1
((62 x 10) + (24 x 10))1

Lying Barbell Pullover + Close Grip Bench Press:
25 x (6+6)1
32.5 x (6+6)1
40 x (6+6)1
32.5 x (6+6)1
25 x (6+6)1

No Contact Clean:
20 x (3)2
63 x (3)2
73 x 3
83 x 3 (3:21:51)
94 x 2 (2:23:53)
94 x 1 (1:24:54)
105 x (1)8 (8:32:62)

105kg No Contact Clean

Standing Plate Cuban Curl:
1.25 x (20)5

2018OCT12 (WEN5/3/1 D1.W3.C7)

Back Squat:
20 x (5)2
65.5 x (5)2
105.5 x 5
145.5. x 5 (5:5:5)
165 x 3 (3:8:8)
184 x (2)4 (8:16:16)
184 x 1 (1:17:17)
184 x M

184kg x 2 Back Squat

Back Squat + Reverse Hyper (Roller):
((97 x 10) + (155 x 10))1
((97 x 10) + (165 x 10))1
((97 x 10) + (175 x 10))1
((97 x 10) + (185 x 10))1
((97 x 10) + (195 x 10))1

Muscle Snatch:
20 x (3)2
41 x 3
51 x 3
61 x 3 (3:20:20)
69 x 2 (2:22:22)
77 x M
77 x 1 (1:23:23)
77 x M
77 x (1)7 (7:30:30)

77kg Muscle Snatch

Quad Temper:
Pin x (1 min)2

2018OCT11 (REST)

Rest:

- I took an unexpected day off from lifting today because of a medical appointment.  I'll get back to the grind tomorrow.

2018OCT10 (WEN5/3/1 D4.W2.C7)

Press:
20 x (5)3
35 x 5
45 x 5
55 x 3 (3:3:96)
63 x 3 (3:6:99)
71 x 4 (4:10:103)
71 x 3 (3:13:106)
71 x 2 (2:15:108)
71 x 1 (1:16:109)

Press + Pull Up:
((39.5 x 10) + (bw x 5))5

Power Clean + Power Jerk:
20 x (1+1)3
51 x (1+1)3
71 x (1+1)3
91 x (1+1)3 (6:22:115)
104 x (1+1)2 (4:26:119)
104 x (1+1)1 (2:28:121)
117 x (1+1)10 (20:48:141)

117kg Power Clean + Power Jerk

Standing Plate Cuban Curl + Tricep Cable Pushdown:
((1.25 x 20) + (20 x 20))5

Captains of Crush:
((#1 x 3 L/R) + (#1.5 x 2 L/R) + (#2 x 1 L/R))3

2018OCT09 (WEN5/3/1 D3.W2.C7)

Clean Deadlift:
20 x (5)2
70 x (5)2
100 x 5
130 x 3 (3:3:66)
149 x 3 (3:6:69)
167 x 4 (4:10:73)
167 x 3 (3:13:76)
167 x 2 (2:15:78)
167 x 1 (1:16:79)

167kg x 4 Clean Deadlift

Clean Deadlift + Reverse Hyper (Roller):
((93 x 8) + (160 x 10))5

Snatch:
20 x (3)2
43.5 x 3
53.5 x 3
63.5 x 3
73.5 x 3 (3:19:82)
84 x 2 (2:21:84)
84 x 1 (1:22:85)
94.5 x (1)8 (8:30:93)

94.5kg Snatch

Reverse Axle Curl:
17.5 x 10p 10p 10p 10p 10
20 x 10p 10p 10p 10
22.5 x 10p 10p 10
25 x 10p 10p
27.5 x 10

2018OCT08 (WEN5/3/1 D2.W2.C7)

Bench Press:
20 x (5)2
47 x (5)2
67 x 5
87 x 3 (3:3:36)
99 x 3 (3:6:39)
112 x 4 (4:10:43)
112 x 3 (3:13:46)
112 x 2 (2:15:48)
112 x 1 (1:16:49)

Bench Press + Bent Over KB Row:
((62 x 10) + (20 x 10))1
((62 x 10) + (24 x 10))1
((62 x 10) + (28 x 10))1
((62 x 10) + (24 x 10))1
((62 x 10) + (20 x 10))1

Lying Stiff Arm Barbell Pullover + Close Grip Bench:
22.5 x (8 + 8)1
30 x (8 + 8)1
35 x (8 + 8)1
30 x (8 + 8)1
22.5 x (8 + 8)1

No Contact Clean:
20 x (3)2
47 x (3)2
62 x 3
77 x 2 (2:18:51)
88 x 2 (2:20:53)
99 x (2)5 (10:30:63)

99kg x 2 No Contact Clean

Standing Plate Cuban Curl:
12.5 x (20)5

2018OCT07 (REST)

Rest:

- Travel day back to Kentucky.

2018OCT06 (WEN5/3/1 D1.W2.C7)

Back Squat:
20 x (5)3
61 x (5)2
102 x 5
136.5 x 3 (3:3:3)
154.5 x 3 (3:6:6)
175 x 4 (4:10:10)
175 x 3 (3:13:13)
175 x 2 (2:15:15)
175 x 1 (1:16:16)

175kg x 4 Back Squat

Back Squat:
97.5 x (10)5

No Contact Muscle Snatch:
20 x (5)2
41 x 3
52 x 3
56.5 x 3 (3:19:19)
61 x 3 (3:21:21)
63.5 x 2 (2:23:23)
73 x (2)5 (10:33:33)

73kg x 2 No Contact Muscle Snatch

Seated Wrist Curl:
20 x (25)5

2018OCT05 (REST)

Rest:

- Travel day to Illinois to spend time with family.

2018OCT04 (WEN5/3/1 D4.W1.C7)

Press:
20 x (5)3
31 x 5
41 x 5
51 x 5 (5:5:108)
59 x 5 (5:10:113)
67 x 6 (6:16:119)
67 x 3 (3:19:122)
67 x 1 (1:20:123)

67kg x 6 Press

Press + Pull Up:
((39.5 x 10) + (bw x 8))1
((39.5 x 10) + (bw x 7))1
((39.5 x 10) + (bw x 6))1
((39.5 x 10) + (bw x 5))1
((39.5 x 10) + (bw x 4))1

Power Clean + Power Jerk:
20 x (3)2
54.5 x 3
69.5 x 3
84.5 x 3 (3:23:126)
97.5 x 2 (2:25:128)
97.5 x 1 (2:26:129)
110.5 x (1)10 (10:36:139)

110.5kg Power Clean + Push Jerk

Standing Barbell Cuban Curl + Standing Barbell Tricep Overhead Extension:
((3.2 x 20) + (20 x 10))1
((5.7 x 20) + (25 x 10))1
((4.7 x 20) + (30 x 10))1
((6.2 x 20) + (25 x 10))1
((5.7 x 20) + (20 x 10))1

Captains of Crush:
((#1 x 3) + (#1.5 x 1))10

2018OCT03 (WEN5/3/1 D3.W1.C7)

Clean Deadlift:
20 x (5)2
61 x (5)2
101 x 5
121 x 5 (5:5:72)
139.5 x 5 (5:10:77)
158 x 6 (6:16:83)
158 x 3 (3:19:86)
158 x 1 (1:20:87)

158kg x 6 Clean Deadlift

Clean Deadlift + Reverse Hyper (Roller):
((93 x 8) + (160 x 10))5

Snatch:
48 x (3)2
58 x 3
68 x 3 (3:23:90)
79 x 2 (2:25:92)
79 x 1 (1:26:93)
89 x (1)10 (10:36:103)

89kg Snatch

Axle Reverse Curl + Axle Curl + Quad Temper:
((15 x 10) + (15 x 10) + (Pin x 1 min))1
((17.5 x 10) + (17.5 x 10) + (Pin x 1 min))1
((20 x 10) + (20 x 10) + (Pin x 1 min))1
((22.5 x 10) + (22.5 x 10) + (Pin x 1 min))1
((25 x 10)) + (25 x 10) + (Pin x 1 min))1

2018OCT02 (WEN5/3/1 D2.W1.C7)

Bench Press:
20 x (5)2
41 x 5
61 x 5
81 x 5 (5:5:43)
93 x 5 (5:10:48)
105.5 x 6 (6:16:54)
105.5 x 3 (3:19:57)
105.5 x 1 (1:20:58)

Bench Press + Bent Over KB Rows:
((62 x 10) + (12 x 10))1
((62 x 10) + (16 x 10))1
((62 x 10) + (20 x 10))1
((62 x 10) + (24 x 10))1
((62 x 10) + (28 x 10))1

Lying Stiff Arm Barbell Pullover + Close Grip Bench Press:
20 x (10+10)1
27.5 x (10+10)1
35 x (10+10)1
37.5 x (10+10)1
25 x (10+10)1

Muscle Clean:
20 x (3)3
54.5 x 3
69.5 x 3
84.5 x 3 (3:23:61)
97.5 x 3 (3:26:64)
110.5 x 2/M (2:28:66)
110.5 x C
110.5 x 1 (1:29:67)

97.5kg x 3 Muscle Clean

Standing Plate Cuban Curl:
1.25 x (20)5

2018OCT01 (WEN5/3/1 D1.W1.C7)

Back Squat:
20 x (5)2
66 x (5)2
106 x 5
126 x 5 (5:5:5)
145.5 x 5 (5:10:10)
165 x 6 (6:16:16)
165 x 3 (3:19:19)
165 x 1 (1:20:20)

165kg x 6 Back Squat

Back Squat + Reverse Hyper (Roller):
((97 x 10) + (165 x 10))5

Muscle Snatch:
20 x (3)2
43 x 3
53 x 3 (3:23:23)
61 x 3 (3:26:26)
69 x (3)4 (12:38:38)

69kg x 3 Muscle Snatch

Captains of Crush:
#1 x (10 L/R)5

2018SEP30 (REST)

Rest:

- Travel day back to Kentucky.  Happy Birthday to me!

2018SEP29 (WEN5/3/1 D4.W4.C6) * DELOAD

Clean + Press:
20 x (1+5)5
29 x (1+5)1
31 x (1+5)1
38 x (1+5)1
47 x (1+5)1

Clean + Press + Pull Up:
((38 x 10) + (bw x 5))5

Standing Plate Cuban Curl + Standing Plate Overhead Tricep Extension:
((.5 x 20) + (20 x 10))5

2018SEP28 (WEN5/3/1 D3.W4.C6) * DELOAD

Clean Deadlift:
20 x (5)3
43 x 5
61 x 5
70 x 5
72 x 5
90 x 5
109 x 5

Clean Deadlift:
90 x (8)5

Muscle Snatch:
20 x (3)3
43 x 3
52 x 3
61 x 3

Seated Barbell Wrist Curl:
20 x (20)5

2018SEP27 (WEN5/3/1 D2.W4.C6) * DELOAD

Bench Press:
20 x (5)3
43 x 5
47 x 5
61 x 5
72 x 5

Bench Press + Seated Cable Row:
((61 x 10) + (45 x 10))5

Lying EZ Bar Stiff Arm Pullover + Close Grip Bench Press:
11 x (10 + 10)2
20 x (10 + 10)2
22 x (10 + 10)1

Standing Plate Cuban Curl + Tricep Cable Pushdown:
((.5 x 20) + (7 x 20))1
((.5 x 20) + (8 x 20))1
((.5 x 20) + (9 x 20))1
((.5 x 20) + (8 x 20))1
((.5 x 20) + (7 x 20))1

2018SEP26 (WEN5/3/1 D1.W4.C6) * DELOAD

Power Clean + Back Squat:
20 x (1+5)4
61 x (1+5)2
70 x (1+5)1
77 x (1+5)1
95 x (1+10)6

95kg Power Clean + 10 Back Squat

Machine Leg Curl:
9 x 8 L/R
11 x 8 L/R
12.5 x 8 L/R

Seated Calf Raise:
13 x 20
18 x 20
22 x 20

Seated Wrist Curl + Seated Reverse Wrist Curl:
20 x (20 + 10)3

2018SEP25 (REST)

Rest:

- Travel day to New Orleans for a short "adults only" vacation.

2018SEP24 (WEN5/3/1 D4.W3.C6)

Clean Deadlift:
20 x (5)2
56.5 x (5)2
106.5 x 5
136.5 x 5 (5:5:170)
155 x 3 (3:8:173)
173 x (2)5 (10:18:183)

173kg x 2 Clean Deadlift

Clean Deadlift + Reverse Hyper (Roller):
((91 x 8) + (160 x 10))5

Power Clean:
50 x (3)2
90 x 2 (2:20:185)
110 x 1 (1:21:186)
60 x 3
100 x 2 (2:23:188)
120 x 1 (1:24:189)
70 x 3
110 x 2 (2:26:191)
130 x 1 (1:27:192)
137.5 x (C)2
80 x 3
120 x 2 (2:29:194)
137.5 x C

130kg Power Clean

Standing Plate Cuban Curl:
1.25 x (20)5

2018SEP23 (WEN5/3/1 D3.W3.C6)

Press:
20 x (5)4
38.5 x 5
58.5 x 5 (5:5:107)
66 x 3 (3:8:110)
74 x (2)5 (10:18:120)

Press + Pull Up:
((39 x 10) + (bw x 10))1
((39 x 10) + (bw x 8))1
((39 x 10) + (bw x 6))1
((39 x 10) + (bw x 4))1
((39 x 10) + (bw x 2))1

No Contact Muscle Snatch + Overhead Squat:
20 x (3+3)2
30 x (3+3)2
40 x (3+3)1
50 x (2+2)1
60 x (2+2)1 (4:22:124)

No Contact Muscle Snatch:
70 x 1 (1:23:125)
72.5 x 1 (1:24:126)
75 x 1 (1:25:127)
77.5 x 1 (1:26:128)
80 x 1 (1:27:129)
82.5 x (M)3
62.5 x (2)3 (6:33:135)

80kg No Contact Muscle Snatch

Standing Plate Cuban Curl + Barbell Overhead Tricep Extension:
((1.25 x 20) + (20 x 20))1
((1.25 x 20) + (21 x 20))1
((1.25 x 20) + (22 x 20))1
((1.25 x 20) + (23 x 20))1
((1.25 x 20) + (24 x 20))1

* Notes:

- I decided to switch my day 3 and 4 around due to a nagging low back strain.  I'll finish out this weeks final session tomorrow with clean deadlifts before traveling to New Orleans.

2018SEP22 (REST)

Rest:

- I got a little low back strain, so I decided to take a day off.

2018SEP21 (WEN5/3/1 D2B.W3.C6)

Clean + Power Jerk:
20 x (1+1)5
50 x (1+1)3
70 x (1+1)3 (6:6:72)
90 x (1+1)2 (4:10:76)
110 x (1+1)2 (4:14:80)
130 x (1+1)1 (2:16:82)

130kg Clean + Power Jerk

Power Clean + Power Jerk:
90 x (1+1)2 (4:20:86)
110 x (1+1)1 (2:22:88)
120 x (1+1)1 (2:24:90)
130 x (M)3

Clean to Squat Jerk:
50 x (1+1)3
70 x (1+1)3 (6:30:96)
90 x (1+1)1 (2:32:98)
100 x (1+1)1 (2:34:100)
102.5 x (1+1)1 (2:36:102)

Standing Band Face Pull:
Green x (10)5

Standing Tricep Overhead Extension:
Purple x (20)5

2018SEP20 (WEN5/3/1 D2A.W3.C6)

Bench Press:
20 x (5)2
31 x 5
51 x 5
71 x 5
91 x 5 (5:5:53)
103 x 3 (3:8:56)
115 x (2)5 (10:18:66)

Bench Press + Bent Over Trap Bar Row:
((60.5 x 10) + (60 x 10))5

Lying Stiff Arm Pullover + Close Grip Bench:
25 x (10+10)1
22.5 x (10+10)1
27.5 x (10+10)1
25 x (10+10)1
30 x (10+10)1

Standing Plate Cuban Curl + Tricep Cable Pushdown:
((1.25 x 20) + (15 x 20))5

2018SEP19 (WEN5/3/1 D1C.W3.C6)

No Contact Snatch:
20 x (3)2
30 x (3)2
40 x 3
50 x 3
60 x 3
70 x 2 (2:2:36)
77.5 x 1 (1:3:37)
85 x 1 (1:4:38)
90 x M
90 x 1 (1:5:39)
96 x M
96 x 1 (1:6:40) * PR
100 x (M)6
80 x 1 (1:7:41)
85 x 1 (1:8:42)
90 x M
95 x M
90 x 1 (1:9:43)
94 x 1 (1:10:44)
97 x (M)3
91 x 1 (1:11:45)
95 x 1 (1:12:46)
98 x 1 (1:13:47) * PR
100 x (M)4
92 x M
90 x 1 (1:14:48)

98kg No Contact Snatch

Heavy Hammer:
5# x (5 L/R)5

Captains of Crush:
(#1.5 x 1 L/R) + (#1 x 2 L/R))5

2018SEP19 (WEN5/3/1 D1B.W3.C6)

Power Snatch:
20 x (3)2
30 x (3)2
55 x 3
65 x 3 (3:3:21)
75 x 3 (3:6:24)
80 x (1)3 (3:9:27)
85 x (1)3 (3:12:30)
90 x (1)3 (3:15:33)
95 x 1 (1:16:34)
97.5 x M
100 x (M)2
95 x (M)3

95kg Power Snatch

2018SEP18 (WEN5/3/1 D1A.W3.C6)

Back Squat:
20 x (5)2
62.5 x 5
102.5 x 5
142.5 x 5 (5:5:5)
161.5 x 3 (3:8:8)
180.5 x (2)5 (10:18:18)

180.5kg x 2 Back Squat

Back Squat + Reverse Hyper (Roller):
((95 x 10) + (155 x 10))1
((95 x 10) + (165 x 10))1
((95 x 10) + (175 x 10))1
((95 x 10) + (185 x 10))1
((95 x 10) + (195 x 10))1

Standing Plate Cuban Curl + Captains of Crush:
((1.25 x 20) + (#1 x 10 L/R))5

2018SEP17 (WEN5/3/1 D4.W2.C6)

Press:
20 x (5)2
35 x (5)2
45 x 5
55 x 3 (3:3:129)
62.5 x 3 (3:6:132)
70 x 4 (4:10:136)
70 x 3 (3:13:139)
70 x 2 (2:15:140)
70 x 1 (1:16:141)

Press + Pull Up:
((39 x 10) + (bw x 10))1
((39 x 10) + (bw x 8))1
((39 x 10) + (bw x 6))1
((39 x 10) + (bw x 4))1
((39 x 10) + (bw x 2))1

Clean + Power Jerk:
20 x (3+3)2
52.5 x (1+1)3
62.5 x (1+1)3
75 x (1+1)3 (6:22:147)
87.5 x (1+1)3 (6:28:153)
100 x (1+1)3 (6:34:159)
112.5 x (1+1)3 (6:40:165)
120 x (1+1)1 (2:42:167)

120kg Clean + Power Jerk

Standing Barbell Tricep Overhead Extension:
20 x 10
22.5 x 10
25 x 10
27.5 x 10
30 x 10

2018SEP16 (WEN5/3/1 D3B.W2.C6)

Snatch:
20 x (3)2
45 x (3)2
55 x 3
65 x 3 (3:3:114)
75 x 3 (3:6:117)
80 x 3 (3:9:120)
85 x 3 (3:12:123)
95 x 1 (1:13:124)
100 x 1 (1:14:125)
105 x M
105 x 1 (1:15:126)

105kg Snatch

Standing Plate Cuban Curl + Heavy Hammer + Seated Wrist Curl:
((1.25 x 20) + (5# x 10 L/R) + (20 x 20))5

85kg x 3 Snatch

2018SEP15 (WEN5/3/1/ D3A.W2.C6)

Clean Deadlift:
20 x (5)2
67.5 x (5)2
97.5 x 5
127.5 x 3 (3:3:98)
146.5 x 3 (3:6:101)
164 x 4 (4:10:105)
164 x 3 (3:13:108)
164 x 2 (2:15:110)
164 x 1 (1:16:111)

164kg x 4 Clean Deadlift

Clean Deadlift + Reverse Hyper (Roller):
((91 x 8) + (155 x 10))5

Reverse Axle Barbell Curl:
15 x 10
20 x 10
25 x 10
30 x 10
35 x 10

2018SEP14 (REST)

Rest:

- Active rest day hiking up to the top of the Natural Bridge in the Red River Gorge.

2018SEP13 (WEN5/3/1 D2.W2.C6)

Bench Press:
20 x (5)3
45 x 5
65 x 5
85 x 3 (3:3:46)
97 x 3 (3:6:49)
109 x 4 (4:10:53)
109 x 3 (3:13:56)
109 x 2 (2:15:57)
109 x 1 (1:16:58)

Bench Press + Bent Over Trap Barbell Rows:
((60.5 x 10) + (50 x 10))1
((60.5 x 10) + (55 x 10))1
((60.5 x 10) + (60 x 10))1
((60.5 x 10) + (65 x 10))1
((60.5 x 10) + (70 x 10))1

Lying Stiff Arm Pullover + Close Grip Bench Press:
20 x (10+10)1
27.5 x (10+10)1
35 x (10+10)1
27.5 x (10+10)1
20 x (10+10)1

Clean Deadlift + (BK) Hang Clean:
20 x (1+3)2
52.5 x (1+3)1
62.5 x (1+3)1 (4:20:62)
75 x (1+3)1 (4:24:66)
87.5 x (1+3)1 (4:28:70)
100 x (1+3)1 (4:32:74)
112.5 x (1+2)1 (3:35:77)
112.5 x (1+1)1 (2:37:79)
112.5 x (1+3)1 (4:41:83)

112.5kg Clean Deadlift + 3 (BK) Hang Clean

Rack Power Jerk:
20 x 3
52.5 x 3
62.5 x 3 (3:44:86)
87.5 x 3 (3:47:89)
100 x 3 (3:50:92)
112.5 x 3 (3:53:95)

Standing Plate Cuban Curl:
1.25 x (20)5

2018SEP12 (WEN5/3/1 D1.W2.C6)

Back Squat:
20 x (5)3
73 x (5)2
103 x 5
133 x 3 (3:3:3)
152 x 3 (3:6:6)
171 x 4 (4:10:10)
171 x 3 (3:13:13)
171 x 2 (2:15:15)
171 x 1 (1:16:16)

171kg x 4 Back Squat

Back Squat + Reverse Hyper (Roller):
((95 x 10) + (150 x 10))1
((95 x 10) + (155 x 10))1
((95 x 10) + (160 x 10))1
((95 x 10) + (165 x 10))1
((95 x 10) + (170 x 10))1

Snatch Deadlift + (BK) Hang Snatch:
20 x (1+3)1
55 x (1+3)1
65 x (1+3)1
75 x (1+3)1 (4:20:20)
80 x (1+3)1 (4:24:24)
85 x (1+3)1 (4:28:28)

85kg Snatch Deadlift + 3 (BK) Hang Snatch

Snatch Pull:
87.5 x 5 (5:33:33)
92.5 x 5 (5:38:38)
97.5 x 5 (5:43:43)

2018SEP11 (WEN5/3/1 D4.W1.C6)

Press:
20 x 5
31 x 5
41 x 5
51 x 5 (5:5:65)
58.5 x 5 (5:10:70)
66 x 6 (6:16:76)
66 x 3 (3:19:79)
66 x 1 (1:20:80)

66kg x 6 Press

Press + Pull Up:
((39 x 10) + (bw x 5))5

Standing Plate Cuban Curl + Tricep Cable Pushdown:
((1.25 x 20) + (15 x 20))5

2018SEP10 (WEN5/3/1 D3.W1.C6)

Clean Deadlift:
20 x (5)2
58 x (5)2
98 x 5
118 x 5 (5:5:45)
136.5 x 5 (5:10:50)
155 x 6 (6:16:56)
155 x 3 (3:19:59)
155 x 1 (1:20:60)

155kg x 6 Clean Deadlift

Clean Deadlift + Reverse Hyper (Roller):
((91 x 8) + (150 x 10))5

2018SEP09 (REST)

Rest:

- Travel day back to Kentucky.

2018SEP08 (REST)

Rest:

- Day 2 of the California Strength Training Camp.

120kg Power Clean + Power Jerk

2018SEP07 (REST)

Rest:

- Travel day to California Strength and an active recovery day filled with mobility work, light snatches and clean and jerks.

90kg Snatch

2018SEP06 (WEN5/3/1 D2.W1.C6)

Bench Press:
20 x (5)2
39 x 5
59 x 5
79 x 5 (5:5:25)
91 x 5 (5:10:30)
103 x 6 (6:16:36)
103 x 3 (3:19:39)
103 x 1 (1:20:40)

Bench Press + Trap Bar Rows:
((60.5 x 10) + (50 x 10))5

Lying Stiff Arm Barbell Pullover + Close Grip Bench Press:
20 x (10+10)1
25 x (10+10)1
30 x (10+10)1
25 x (10+10)1
20 x (10+10)1

Captains of Crush:
#T x 10 L/R
#1 x 10 L/R
#1.5 x 10 L/R
#2 x 1 L/R

2018SEP05 (WEN5/3/1 D1.W1.C6)

Back Squat:
20 x (5)3
63.5 x 5
93.5 x 5
123.5 x 5 (5:5:5)
142.5 x 5 (5:10:10)
161.5 x 6 (6:16:16)
161.5 x 3 (3:19:19)
161.5 x 1 (1:20:20)

161.5kg x 6 Back Squat

Back Squat + Reverse Hyper (Roller):
((95 x 10) + (160 x 10))5

Heavy Hammer:
5# x 20 L/R
5# x 18 L/R
5# x 16 L/R
5# x 14 L/R
5# x 12 L/R

2018SEP05 (WEN5/3/1 D4.W4.C5) * DELOAD

Press:
20 x (5)3
31 x 5 (5:5:50)
38 x 5 (5:10:55)
46 x 5 (5:15:60)

Press + Pull Up:
((38 x 10) + (bw x 4))5

Standing Plate Cuban Curl + Standing Barbell Overhead Tricep Extension:
((1.25 x 20) + (20 x 20))5

2018SEP04 (WEN5/3/1 D3.W4.C5) * DELOAD

Clean Deadlift:
20 x 5
51 x 5
71 x 5 (5:5:35)
89 x 5 (5:10:40)
107 x 5 (5:15:45)

Clean Deadlift + Reverse Hyper (Roller):
((89 x 8) + (140 x 10))5

Muscle Snatch + Overhead Squat + No Contact Snatch:
40 x (1+1+1)2
50 x (1+1+1)2
60 x (1+1+1)1
70 x (1+1+1)1
75 x (M)2

No Contact Snatch:
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1
95 x (M)5
95 x 1
100 x M
70 x (1)4

95kg No Contact Snatch

2018SEP03 (WEN5/3/1 D2B.W4.C5) * DELOAD

24" Block Clean + Front Squat + Squat Jerk:
20 x (1+1+1)3
35 x (1+1+1)3
50 x (1+1+1)2
65 x (1+1+1)2
80 x (1+1+1)2
95 x (1+1+1)2
110 x (1+1+M)1
125 x (1+1+M)1
140 x (C)4
130 x C
120 x (1+1+M)1
110 x C
110 x (1+1+M)1

24" Block Power Clean + Power Jerk:
110 x (1+1)1
120 x C
120 x (1+1)1
130 x (1+1)1
140 x (C)5
140 x (M)5
140 x (C)4

130kg 24" Block Power Clean + Power Jerk

2018SEP02 (WEN5/3/1 D2A.W4.C5) * DELOAD

Bench Press:
20 x 5
47 x 5 (5:5:20)
59 x 5 (5:10:25)
71 x 5 (5:15:30)

Bench Press + Alternating Bent Over Kettlebell Row:
((59 x 10) + (24 x 10 L/R))5

Standing Plate Cuban Curl + Standing Barbell Overhead Tricep Extension:
((1.25 x 20) + (20 x 20))5

2018SEP01 (REST)

Rest:

- Taking a day off to spend the day with the family at the Ohio Renaissance Festival in Waynesville, Ohio. 

2018AUG31 (WEN5/3/1 D1B.W4.C5) * DELOAD

24" Block Snatch:
20 x (2)2
35 x (3)3
45 x (3)2
55 x 3
65 x 2
75 x 1
80 x 1
85 x M
85 x 1
90 x 1
95 x 1
100 x (M)4
100 x 1

100kg 24" Block Snatch

2018AUG30 (WEN5/3/1 D1A.W4.C5) * DELOAD

Back Squat:
20 x (5)2
54.5 x 5
74.5 x 5 (5:5:5)
93 x 5 (5:10:10)
112 x 5 (5:15:15)

112kg x 5 Back Squat

Back Squat + Reverse Hyper (Roller):
((93 x 10) + (140 x 10))5

2018AUG29 (WEN5/3/1 D4.W3.C5)

Press:
20 x (5)3
37.5 x 5
47.5 x 5
57.5 x 5 (5:5:59)
65 x 3 (3:8:62)
73 x (2)5 (10:18:72)

Press + Pull Up:
((38 x 10) + (bw + 12 x 5 + bw x 1))1
((38 x 10) + (bw + 12 x 4 + bw x 2))1
((38 x 10) + (bw + 12 x 3 + bw x 3))1
((38 x 10) + (bw + 12 x 2 + bw x 4))1
((38 x 10) + (bw + 12 x 1 + bw x 5))1

18" Block Clean + Push Jerk:
20 x (1+3)2
35 x (1+2)2
55 x (1+1)1
75 x (1+1)2
90 x (1+1)1
105 x (1+1)1
120 x (1+1)1
130 x C
130 x (1+1)1

130kg 18" Block Clean + Push Jerk

Standing Plate Cuban Curl:
1.25 x (20)5

2018AUG28 (WEN5/3/1 D3.W3.C5)

Clean Deadlift:
20 x (5)2
73.5 x (5)2
103.5 x 5
133.5 x 5 (5:5:41)
151.5 x 3 (3:8:44)
169 x (2)5 (10:18:54)

Clean Deadlift + Reverse Hyper (Roller):
((89 x 8) + (160 x 10))5

Muscle Snatch + Overhead Squat + No Contact Snatch:
20 x (1+1+1)3
45 x (1+1+1)3
55 x (1+1+1)2
65 x (1+1+1)1
70 x (1+1+1)1
75 x (1+1+1)1
78 x (1+1+1)1
81 x (M)2
81 x (1+1+1)1

81kg Muscle Snatch + Overhead Squat + No Contact Snatch

Fat Grip Pull Up Bar Hang:
bw x 20s
bw x 18c
bw x 16c
bw x 14c
bw x 12c

2018AUG27 (WEN5/3/1 D2.W3.C5)

Bench Press:
20 x (5)2
48.5 x 5
68.5 x 5
88.5 x 5 (5:5:23)
100.5 x 3 (3:8:26)
112 x (2)5 (10:18:36)

Bench Press + Alternating Kettlebell Row:
((59 x 10) + (28 x 10))5

24" Clean + Front Squat + Push Jerk:
20 x (1+1+1)3
30 x (1+1+1)3
50 x (1+1+1)3
70 x (1+1+1)2
90 x (1+1+1)1
102 x (1+1+1)1
114 x (1+1+1)1
93 x (1+1+1)1
105 x (1+1+1)1
117 x (1+1+1)1

117kg 24" Block Clean + Front Squat + Push Jerk

Lying Stiff Arm Barbell Pullover + Close Grip Bench Press:
15 x (10+10)
20 x (10+10)
25 x (10+10)
30 x (10+10)
35 x (10+10)

Standing Plate Cuban Curl + Standing Plate Overhead Tricep Extension:
((1.25 x 10) + (10 x 10))1
((2.5 x 10) + (15 x 10))1
((1.25 x 10) + (10 x 10))1
((2.5 x 10) + (15 x 10))1
((1.25 x 10) + (10 x 10))1

2018AUG26 (WEN5/3/1 D1.W3.C5)

Back Squat:
20 x (5)2
60 x 5
90 x 5
120 x 5
140 x 5 (5:5:5)
158.5 x 3 (3:8:8)
177 x (2)5 (10:18:18)

Back Squat + Reverse Hyper (Roller):
((93 x 10) + (155 x 10))1
((93 x 10) + (165 x 10))1
((93 x 10) + (170 x 10))1
((93 x 10) + (175 x 10))1
((93 x 10) + (180 x 10))1

24" Block Snatch:
35 x 3
55 x (2)2
75 x 1
85 x 1
95 x 1
77.5 x 1
87.5 x 1
97.5 x 1

97.5kg 24" Block Snatch

2018AUG25 (WEN5/3/1 D4.W2.C5)

Press:
20 x (5)3
33.5 x 5
43.5 x 5
53.5 x 3 (3:3:51)
61 x 3 (3:6:54)
69 x 4 (4:10:58)
69 x 3 (3:13:61)
69 x 2 (2:15:63)
69 x 1 (1:16:64)

Press + Pull Up:
((38 x 10) + (bw + 8 x 8))1
((38 x 10) + (bw + 8 x 7))1
((38 x 10) + (bw + 8 x 6))1
((38 x 10) + (bw + 8 x 5))1
((38 x 10) + (bw + 8 x 4))1

18" Block Clean + Power Jerk:
30 x (1+3)2
50 x (1+2)2
70 x (1+1)1
85 x (1+1)1
100 x (1+1)1
110 x (1+1)5
120 x (1+1)1
125 x (1+1)1

125kg 18" Block Clean + Power Jerk

Sotts Press:
20 x 3
40 x 3
50 x 2
60 x 1
71 x 1

Captains of Crush:
#1 x 10 L/R
#1.5 x 10 L/R
#1 x 10 L/R
#1.5 x 10 L/R
#1 x 10 L/R

2018AUG24 (WEN5/3/1 D3.W2.C5)

Clean Deadlift:
20 x (5)2
65 x 5
105 x 5
125 x 3 (3:3:35)
142.5 x 3 (3:6:38)
160 x 4 (4:10:42)
160 x 3 (3:13:45)
160 x 2 (2:15:47)
160 x 1 (1:16:48)

Clean Deadlift + Reverse Hyper (Roller):
((89 x 8) + (155 x 10))5

Muscle Snatch + Overhead Squat + No Contact Snatch:
42.5 x (1+1+1)2
52.5 x (1+1+1)2
62.5 x (1+1+1)2
72.5 x (1+1+1)5
75 x (1+1+1)1
77.5 x (1+1+1)1

77.5kg Muscle Snatch + Overhead Squat + No Contact Snatch

Standing Barbell Wrist Curl:
20 x (20)5

Axle Rack Pull:
50 x 5
80 x 4
110 x 3
140 x 2 * break off rack

2018AUG23 (WEN5/3/1 D2.W2.C5)

Bench Press:
20 x (5)2
43 x 5
63 x 5
83 x 3 (3:3:19)
94.5 x 3 (3:6:22)
106 x 4 (4:10:26)
106 x 3 (3:13:29)
106 x 2 (2:15:31)
106 x 1 (1:16:32)

Bench Press + Alternating Kettlebell Rows:
((59 x 10) + (24 x 10 L/R))5

Lying Barbell Stiff Arm Pullover + Close Grip Bench Press:
15 x (10+10)1
20 x (10+10)1
22.5 x (10+10)1
25 x (10+10)1
27.5 x (10+10)1

2018AUG22 (WEN5/3/1 D1.W2.C5)

Back Squat:
20 x (5)2
50.5 x 5
70.5 x 5
90.5 x 5
110.5 x 5
130.5 x 3 (3:3:3)
149 x 3 (3:6:6)
168 x 4 (4:10:10)
168 x 3 (3:13:13)
168 x 2 (2:15:15)
168 x 1 (1:16:16)

168kg x 4 Back Squat

Back Squat + Reverse Hyper (Roller):
93 x 10 + 150 x 10
93 x 10 + 155 x 10
93 x 10 + 160 x 10
93 x 10 + 165 x 10
93 x 10 + 170 x 10

24" Block Snatch:
20 x 3
30 x 3
50 x (2)2
70 x 2
80 x 2
90 x 2
72.5 x 2
82.5 x 2
92.5 x 2

92.5kg 24" Block Snatch x 2

Heavy Hammer:
5# x 10 L/R
6.25# x 10 L/R
7.5# x 10 L/R
8.75# x 10 L/R
10# x 10 L/R