2018MAY31 (OTC4 D3A.W1.C2)

Back Squat:
20 x (3)5
55 x (3)2
75 x (3)2
95 x 3
115 x 3 (3:3:124)
136 x 3 (3:6:127)
146 x 3 (3:9:130)
156 x 3 (3:12:133)
166 x 3 (3:15:136)

166kg x 3 Back Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((145 x 20) + (2.5 x 20))1
((155 x 20) + (3 x 20))1
((165 x 20) + (3.5 x 20))1

Bent Row + Quad Temper:
((20 x 10) + (Pin x 2 min))1
((35 x 10) + (Pin x 2 min))1
((50 x 10) + (Pin x 2 min))1

2018MAY30 (OTC4 D2B.W1C2)

Press in Dip:
20 x (3)3
50 x 3 (3:3:56)
60 x 3 (3:6:59)
62.5 x 3 (3:9:62)
65 x 3 (3:12:65)

18" Block Clean Pull + Clean + Front Squat:
50 x (2+2+2)1
57 x (2+2+2)1
77 x (2+2+2)1 (6:18:71)
92 x (2+2+2)1 (6:24:77)
107 x (2+2+2)1 (6:30:83)
115 x (2+2+2)1 (6:36:89)
117.5 x (2+2+2)1 (6:42:95)
120 x (2+M+0)1 (2:44:97)
120 x (2+1/M+0)2 (6:50:103)
120 x (2+2+2)1 (6:56:109)

120kg 18" Block Clean Pull + Clean + Front Squat (2+2+2)

Block Push Jerk:
57 x 2
77 x 2 (2:58:111)
92 x 2 (2:60:113)
107 x 2 (2:62:115)
115 x 2 (2:64:117)
117.5 x 2 (2:66:119)
120 x 2 (2:68:121)

Quad Temper + Standing Plate Cuban Curl:
((Pin x 2 min) + (2.5 x 20))3

2018MAY29 (OTC4 D2A.W1.C2)

Front Squat:
20 x (3)4
55 x (3)2
75 x (3)2
95 x 3
115 x 3 (3:3:47)
122.5 x 3 (3:6:50)
130 x 3 (3:9:53)

130kg x 3 Front Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((140 x 20) + (Green x 20))3

2018MAY28 (OTC4 D1B.W1.C2)

Press in Snatch:
20 x (3)2
30 x 3
35 x 3
40 x 3 (3:3:18)
45 x 3 (3:6:21)
50 x 3 (3:9:24)

Snatch Balance:
20 x 2
65 x 2 (2:11:26)
77 x 2 (2:13:28)
90 x 2 (2:15:30)
95 x 2 (2:17:32)
100 x 2 (2:19:34)

Snatch:
20 x (2)2
57 x 2
77 x 2 (2:21:36)
90 x 2 (2:23:38)
96 x (1)2 (2:25:40)
98 x (1)2 (2:27:42)
100 x (1)2 (2:29:44)

100kg Snatch

Standing Plate Cuban Curl + Pull Up + Standing Band Tricep Pushdown:
((2.5 x 20) + (bw x 5) + (Green x 20))4

2018MAY27 (REST)

Rest:

- Spending the day exploring Louisville with the family.

2018MAY26 (OTC4 D1A.W1.C2)

Back Squat:
20 x (5)3
55 x 5
75 x 5
95 x 5
115 x 3 (3:3:3)
135 x 3 (3:6:6)
145 x 3 (3:9:9)
155 x 3 (3:12:12)
165 x 3 (3:15:15)

165kg x 3 Back Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((145 x 20) + (2.5 x 20))1
((155 x 20) + (2.5 x 20))1
((165 x 20) + (2.5 x 20))1

Quad Temper + Pull Up:
((Pin x 2 min) + (bw x 10))1
((Pin x 2 min) + (bw x 8))1
((Pin x 2 min) + (bw x 6))1

2018MAY25 (OTC4 D4B.W4.C1)

Press in Dip:
20 x (3)4
46 x 3 (3:3:226)
62 x 3 (3:6:229)
63 x 3 (3:9:232)
64 x 3 (3:12:235)

Clean:
57 x 3
77 x 3 (3:15:238)
92 x 3 (3:18:241)
107 x 3 (3:21:244)
115 x 1 (1:22:245)
122 x 1 (1:23:246)
129 x 1 (1:24:247)
116 x 1 (1:25:248)
123 x 1 (1:26:249)
130 x 1 (1:27:250)
117 x 1 (1:28:251)
124 x M
124 x 1 (1:29:252)
131 x 1 (1:30:253)

131kg Clean

Power Clean:
77 x 3 (3:33:256)
92 x 3 (3:36:259)
107 x 1 (1:37:260)
114 x 1 (1:38:261)
121 x 1 (1:39:262)

Clean Pull:
137 x 5 (5:44:267)
140 x 5 (5:49:272)
143 x 5 (5:54:277)

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

2018MAY24 (OTC4 D4A.W4.C1)

Front Squat:
20 x (5)3
50 x 3
65 x 3
85 x 3
105 x 3
125 x 5 (5:5:213)
127.5 x 5 (5:10:218)
130 x 5 (5:15:223)

130kg x 5 Front Squat

Reverse Hyper (Roller) + Pull Up:
((140 x 20) + (bw x 5))3

2018MAY23 (OTC4 D3B.W4.C1)

Press in Snatch:
20 x (3)2
30 x (3)2
40 x 3 (3:3:171)
43 x 3 (3:6:174)
46 x 3 (3:9:177)

Snatch:
64 x 3 (3:12:180)
77 x (1)3 (3:15:183)
90 x (1)3 (3:18:186)
96 x (1)3 (3:21:189)
102 x 1 (1:22:190)
107 x M
107 x 1 (1:23:191)
112 x (M)2
102 x 1 (1:24:192)
102 x M
107 x (M)2
108 x M
108 x 1 (1:25:193)

108kg Snatch

Snatch Pull:
115 x 5 (5:30:198)
117.5 x 5 (5:35:203)
120 x 5 (5:40:208)

Seated Box Jump + Standing Plate Cuban Curl:
((30" x 3) + (2.5 x 20))1
((36" x 3) + (2.5 x 20))1
((42" x 3) + (2.5 x 20))1

2018MAY22 (OTC4 D3A.W4.C1)

Back Squat:
20 x (5)2
50 x (5)2
70 x 5
90 x 5
110 x 5
130 x 5 (5:5:153)
150 x 5 (5:10:158)
155 x 5 (5:15:163)
162 x 5 (5:20:168)

162kg x 5 Back Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((150 x 20) + (2.5 x 20))1
((155 x 20) + (2.5 x 20))1
((160 x 20) + (2.5 x 20))1

Quad Temper:
Pin x 5 min

2018MAY21 (OTC4 D2B.W4.C1)

Press in Dip:
20 x (3)3
47.5 x 3 (3:3:88)
62.5 x (3)3 (9:12:97)

Clean + Push Jerk:
20 x (1+1)3
57.5 x (1+1)3
77.5 x (1+1)3 (6:18:103)
92.5 x (1+1)3 (6:24:109)
107.5 x (1+1)3 (6:30:115)
115 x (1+1)3 (6:36:121)
122.5 x (1+1)3 (6:42:127)
123.5 x (1+1)1 (2:44:129)
124.5 x (1+1)1 (2:46:131)
125.5 x (1+1)1 (2:48:133)

125.5kg Clean + Push Jerk

Clean Pull:
137.5 x 5 (5:53:138)
140 x 5 (5:58:143)
142.5 x 5 (5:63:148)

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

2018MAY20 (REST)

Rest:

- I had to take a day off to address some home gardening issues.  I'll get back to the platform tomorrow.

2018MAY19 (OTC4 D2A.W4.C1)

Front Squat:
20 x (5)3
62.5 x 5
82.5 x 5
102.5 x 5
122.5 x 5 (5:5:75)
125 x 5 (5:10:80)
127.5 x 5 (5:15:85)

127.5kg x 5 Front Squat

Good Morning:
20 x (6)5

2018MAY18 (OTC4 D1B.W4.C1)

Press in Snatch:
20 x (3)3
30 x 3
35 x 3
40 x 3 (3:3:28)
42.5 x 3 (3:6:31)
45 x 3 (3:9:34)

Snatch:
52.5 x 3 (3:12:37)
65 x 3 (3:15:40)
77.5 x 3 (3:18:43)
90 x (1)3 (3:21:46)
97.5 x (1)3 (3:24:49)
102.5 x (1)3 (3:27:52)
105 x 1 (1:28:53)
107.5 x 1 (1:29:54)
110 x M
110 x 1 (1:30:55)

110kg Snatch

Snatch Pull:
115 x 5 (5:35:60)
117.5 x 5 (5:40:65)
120 x 5 (5:45:70)

Seated Box Jump + Standing Plate Cuban Curl:
((24" x 3) + (2.5 x 20))1
((30" x 3) + (2.5 x 20))1
((36" x 3) + (2.5 x 20))1
((42" x 3) + (2.5 x 20))1

2018MAY17 (OTC4 D1A.W4.C1)

Back Squat:
20 x (5)2
71 x 5
101 x 5
131 x 5 (5:5:5)
141 x 5 (5:10:10)
151 x 5 (5:15:15)
156 x 5 (5:20:20)
161 x 5 (5:25:25)

161kg x 5 Back Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((140 x 20) + (2.5 x 20))1
((150 x 20) + (2.5 x 20))1
((160 x 20) + (2.5 x 20))1

Pull Up + Quad Temper:
((bw x 5) + (Pin x 2 min))2
((bw x 5) + (Pin x 1 min))2

2018MAY16 (OTC4 D4B.W3.C1) * DELOAD

Press in Dip:
20 x (3)3
42.5 x 3
52.5 x 3 (3:3:213)
62.5 x 3 (3:6:216)
65 x 3 (3:9:219)

Clean Deadlift + Clean + Front Squat + Push Jerk:
57.5 x (1+1+1+1)3
77.5 x (1+1+1+1)3 (12:21:231)
92.5 x (1+1+1+1)3 (12:33:243)
100 x (1+1+1+1)3 (12:45:255)
102.5 x (1+1+1+1)3 (12:57:267)
110 x (1+1+1+1)1 (4:61:271)

110kg Clean Deadlift + Clean + Front Squat + Push Jerk

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

2018MAY15 (OTC4 D4A.W3.C1) * DELOAD

Front Squat:
20 x (3)3
41 x (3)2
61 x 3
81 x 3
101 x 3 (3:3:204)
111 x 3 (3:6:207)
121 x 3 (3:9:210)

121kg x 3 Front Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((140 x 20) + (2.5 x 20))2

2018MAY14 (OTC4 D3B.W3.C1) * DELOAD

Press in Snatch:

20 x (3)3

32.5 x 3

37.5 x 3 (3:3:136)

40 x 3 (3:6:139)

42.5 x 3 (3:9:142)

Snatch Balance + Overhead Squat:

51 x (3+3)1 (6:15:148)

64 x (3+3)1 (6:21:154)

77 x (3+3)1 (6:27:160)

83 x (3+3)1 (6:33:166)

Snatch Pull + Snatch:

64 x (1+1)3 (6:39:172)

77 x (1+1)3 (6:45:178)

83 x (1+1)3 (6:51:184)

84 x (1+1)1 (2:53:186)

85 x (1+1)1 (2:55:188)

86 x (1+1)1 (2:57:190)

87 x (1+1)1 (2:59:192)

Power Snatch:

84 x (1)3 (3:62:195)

85 x 1 (1:63:196)

86 x 1 (1:64:197)

87 x 1 (1:65:198)

90 x 1 (1:66:199)

92.5 x 1 (1:67:200)

95 x 1 (1:68:201)

95kg Power Snatch

Box Jump + Standing Plate Cuban Curl:

((24" x 3) + (2.5 x 20))1

((30" x 3) + (2.5 x 20))1

((36" x 3) + (2.5 x 20))1

2018MAY13 (OTC4 D3A.W3.C1) * DELOAD

Back Squat:
20 x (3)3
52 x 3
72 x 3
92 x 3
112 x 5 (5:5:123)
122 x 5 (5:10:128)
132 x 5 (5:15:133)

132kg x 5 Back Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((140 x 20) + (2.5 x 20))2

* Notes:

- Quick workout after spending several days at the CSCCa in Dallas/Ft. Worth, Texas, and visiting Uesaka Headquaters in Denver, Colorado.

2018MAY12 (REST)

Rest:

- Even though the heading says "Rest", I haven't had much within the last 72 hours.  Lots of traveling and very little sleep.  Today, I got to visit the Uesaka warehouse in Denver and meet the CEO of Uesaka Japan, and Uesaka USA.  It was an amazing experience.

2018MAY11 (REST)

Rest:

- The 2018 CSCCa is over.  The Uesaka booth is packed up and ready for shipment back to Denver.  Now, it's time to kick back for a couple of hours and make my way to Denver to meet the whole Uesaka crew.

2018MAY10 (REST)

Rest:

- Today was an extremely long day working the Uesaka booth at the CSCCa.  My feet and low back are killing me from standing around so long.  I can hardly wait to get back to the hotel to prop my feet up and Normatec my legs.

2018MAY09 (REST)

Rest:

- Spending my day checking out the exhibit hall and ensuring our booth is presentable and ready for the 2018 CSCCa.

2018MAY08 (REST)

Rest:

- Travel day as I head out to the CSCCa in Dallas/Ft. Worth for a few days.

2018MAY07 (OTC4 D2B.W3.C1) * DELOAD

Press in Dip:
20 x (3)3
40 x 3
50 x 3 (3:3:64)
61 x 3 (3:6:67)
62 x 3 (3:9:70)

12" Block Clean Pull + Clean:
57 x (3+3)1
77 x (3+3)1 (6:15:76)
92 x (3+3)1 (6:21:82)
99 x (3+3)1 (6:27:88)
100 x (3+3)1 (6:33:94)

100kg 12" Block Clean Pull + Clean (3+3)

18" Block Power Clean + Push Jerk:
77 x (1+1)3 (6:39:100)
92 x (1+1)3 (6:45:106)
99 x (1+1)3 (6:51:112)
100 x (1+1)3 (6:57:118)

Standing Plate Cuban Curl:
2.5 x (20)3

* Notes:

- Last workout before heading out to Dallas tomorrow morning.  I may not have an opportunity to lift again until Sunday.  Hopefully, I can find some time to lift while I'm away.

2018MAY06 (OTC4 D1B.W3.C1) * DELOAD

Press in Snatch:
20 x (3)3
32 x 3
38 x 3 (3:3:18)
39 x 3 (3:6:21)
40 x 3 (3:9:24)

12" Block Snatch:
51 x 3 (3:12:27)
64 x 3 (3:15:30)
77 x 3 (3:18:33)
83 x 3 (3:21:36)
90 x 3 (3:24:39)
95 x 2 (2:26:41)
97 x 1 (1:27:42)

97kg 12" Block Snatch

12" Block Snatch Pull:
97 x 5 (5:32:47)
100 x 5 (5:37:52)

Box Jump + Standing Plate Cuban Curl:
((24" x 3) + (2.5 x 20))1
((36" x 3) + (2.5 x 20))1
((42" x (3)3) + (2.5 x 20))1

Front Squat:
20 x 3
60 x 3
80 x 3
100 x 3 (3:40:55)
110 x 3 (3:43:58)
120 x 3 (3:46:61)

Quad Temper + Standing Band Tricep Pushdown:
((Pin x 2 min) + (Green x 20))2

2018MAY05 (OTC4 D1A.W3.C1) * DELOAD

Back Squat:
20 x (3)5
51 x (3)2
81 x (3)2
111 x 5 (5:5:5)
121 x 5 (5:10:10)
131 x 5 (5:15:15)

131kg x 5 Back Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((140 x 20) + (2.5 x 20))2

* Notes:

- I was feeling a little sticky in the quads this morning, so I had to knock out a few extra sets leading up to my first work set at 111kg.  Afterwards, the squats felt absolutely perfect -- slow, controlled, and strong.

2018MAY04 (OTC4 D4B.W2.C1)

Press in Dip:
20 x (3)2
33 x 3
43 x 3
53 x 3 (3:3:327)
63 x 3 (3:6:330)
65 x 3 (3:9:333)
67 x 3 (3:12:336)

18" Block Clean Pull + Clean:
55 x (3+3)2
75 x (3+3)1 (6:18:342)
90 x (3+3)1 (6:24:348)
105 x (3+3)1 (6:30:354)
113 x (3+3)1 (6:36:360)
114.5 x (3+3)1 (6:42:366)
116 x (3+3)1 (6:48:372)
117.5 x (3+3)1 (6:54:378)

117.5kg x 3 18" Block Clean Pull + 3 Clean

Block Jerk:
75 x 3 (3:57:381)
90 x 3 (3:60:384)
105 x 3 (3:63:387)
113 x 3 (3:66:390)
114.5 x 3 (3:69:393)
116 x 3 (3:72:396)
117.5 x 3 (3:75:399)

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

2018MAY03 (REST)

Rest:

- Taking a day off to run some overdue errands and give my low back a little rest.  I'll get back to it again tomorrow.  I'm trying my best to stay somewhat calculated about my training and listening to my body.  At the moment, my body says, "you better take a day off or you'll find yourself fighting to get out of bed tomorrow".  So I'll abide and opt for the day off.

2018MAY02 (OTC4 D4A.W2.C1)

Front Squat:
20 x (3)3
54 x (3)2
74 x (3)2
94 x 3
114 x 5 (5:5:309)
118 x 5 (5:10:314)
122 x 5 (5:15:319)
126 x 5 (5:20:324)

126kg x 5 Front Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((150 x 20) + (2.5 x 20))3

2018MAY01 (OTC4 D3B.W2.C1)

Press in Snatch:
20 x (3)3
31 x 3
40 x 3 (3:3:265)
41 x 3 (3:6:268)
42 x 3 (3:9:271)

Snatch Balance:
30 x 3
40 x 3
51 x 3 (3:12:274)
64 x 3 (3:15:277)
66 x 3 (3:18:280)
68 x 3 (3:21:283)

3 Stage Snatch:
51 x 1
64 x 1 (3:24:286)
76 x 1 (3:27:289)
89 x 1 (3:30:292)
94 x 1 (3:33:295)
95 x 1 (3:36:298)
96 x 1 (3:39:301)
97 x 1 (3:42:304)

97kg 3 Stage Snatch

Standing Plate Cuban Curl + Box Jump + Standing Band Tricep Extension:
((2.5 x 20) + (30" x 3) + (Green x 20))1
((2.5 x 20) + (36" x 3) + (Green x 20))1
((2.5 x 20) + (42" x 3) + (Green x 20))1