2018JUN30 (WEN5/3/1 D1.W2.C2)

Back Squat:
20 x (5)3
42.5 x 3
62.5 x 3
82.5 x 3
102.5 x 3
122.5 x 3 (3:3:3)
140 x 3 (3:6:6)
157.5 x 7 (7:13:13)

157.5kg x 7 Back Squat

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

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

Standing Barbell Wrist Curl:
20 x (20)5

* Notes:

- I strained my right hamstring a couple days ago while doing some cleans.  The effects of the strain definitely played a huge part in today's lackluster back squat session.

2018JUN29 (WEN5/3/1 D4.W1.C2)

Press:
20 x (5)3
32.5 x 5
47.5 x 5 (5:5:65)
55 x 5 (5:10:70)
60 x 9 (9:19:79)

60kg x 9 Press

Pull Up + Press + Pull Up:
((bw x 3) + (35 x 10) + (bw + 12 x 2))5

Rack Push Jerk + Standing Plate Cuban Curl:
((20 x 4) + (1.25 x 10))1
((40 x 3) + (2.5 x 10))1
((50 x 3) + (2.5 x 10))1
((60 x 3) + (2.5 x 10))1
((70 x 3) + (2.5 x 10))1
((80 x 3) + (2.5 x 10))1
((90 x 2) + (2.5 x 10))1
((100 x 2) + (2.5 x 10))1

Rack Squat Jerk + Tricep Cable Pushdown:
((50 x 2) + (15 x 10))1
((50 x 2) + (20 x 10))1
((50 x 2) + (25 x 10))1
((50 x 2) + (30 x 10))1

2018JUN28 (WEN5/3/1 D3.W2.C2)

Clean Deadlift:
20 x (5)3
52.5 x (5)2
82.5 x 5
112.5 x 5 (5:5:45)
130 x 5 (5:10:50)
147.5 x 10 (10:20:60)

147.5kg x 10 Clean Deadlift

Clean Deadlift + Reverse Hyper Leg Curl:
((87.5 x 8) + (120 x 10))5

Front Squat + Clean:
((20 x 4) + (20 x 2))1
((45 x 4) + (45 x 2))1
((55 x 4) + (55 x 2))1
((67.5 x 4) + (67.5 x 2))1
((85 x 4) + (85 x 1/C))1 * Injury * Pulled Hamstring

85kg x 4 Front Squat + 1 Clean + 1 Pulled Hamstring

Front Squat:
20 x 4
60 x 4
80 x 4
90 x 4
100 x 4

Captains of Crush:
#T x 10 L/R
# 1 x 10 L/R
# 1.5 x 5 L/R

2018JUN27 (WEN5/3/1 D2.W1.C2)

Bench Press:
20 x 5
30 x 5
40 x 5
50 x 5
60 x 5
70 x 5 (5:5:25)
82.5 x 5 (5:10:30)
92.5 x 10 (10:20:40)

Bench Press + KB Bent Row:
((55 x 10) + (24x2 x 10))5

Snatch + Standing Plate Cuban Curl:
((20 x 3) + (.5 x 5))2
((40 x 3) + (1 x 5))1
((50 x 3) + (1.25 x 5))1
((60 x 3) + (2.5 x 10))5

Snatch + Standing Plate Overhead Tricep Extension:
((60 x 3) + (15 x 12))5
((70 x 3) + (20 x 12))1

70kg x 3 Snatch

Seated Wrist Curl:
20 x (20)2

2018JUN26 (WEN5/3/1 D1.W1.C2)

Back Squat:
20 x (5)3
52.5 x 5
72.5 x 5
92.5 x 5
112.5 x 5 (5:5:5)
130 x 5 (5:10:10)
147.5 x 10 (10:20:20)

147.5kg x 10 Back Squat

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

Barbell Calf Raise + Captains of Crush Thin Strap Hold:
((87.5 x 10) + (#1 + 2.5 x 10s L/R))5

2018JUN25 (WEN5/3/1 D4.W4.C1) * DELOAD

Press:
20 x (5)2
25 x 5 (5:5:50)
32.5 x 5 (5:10:55)
37.5 x 5 (5:15:60)

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

Rack Squat Jerk + Standing Plate Cuban Curl:
((20 x 4) + (1.25 x 10))2
((40 x 2) + (1.5 x 10))1
((50 x 2) + (2 x 10))1
((60 x 2) + (2.5 x 10))5
((70 x 2) + (2.5 x 10))1

70kg x 2 Rack Squat Jerk

Standing Band Tricep Pushdown + Reverse Axle Curl:
((Green x 15) + (15 x 15))5

2018JUN24 (WEN5/3/1 D3.W4.C1) * DELOAD

Clean Deadlift:
20 x 5
45 x (5)2
65 x 5 (5:5:35)
80 x 5 (5:10:40)
92.5 x 5 (5:15:45)

Clean Deadlift + Reverse Hyper Leg Curl:
((80 x 8) + (100 x 10))5

Front Squat + Clean:
((20 x 4) + (20 x 2))1
((40 x 4) + (40 x 2))1
((60 x 4) + (60 x 2))1
((80 x 4) + (80 x 2))1
((100 x 4) + (100 x 2))1

100kg x 4 Front Squat + 2 Clean

Clean:
80 x (2)5
95 x 2

Rolling Thunder:
20 x 10 L/R
30 x 10 L/R
40 x 10 L/R
50 x 1 L/R
40 x (10 L/R)4

2018JUN23 (WEN5/3/1 D2.W4.C1) * DELOAD

Bench Press:
20 x (5)3
32.5 x 5 (5:5:20)
40 x 5 (5:10:25)
47.5 x 5 (5:15:30)

Bench Press + KB Bent Row:
((40 x 10) + (20x2 x 10))5

Snatch + Standing Plate Cuban Curl:
((40 x 2) + (1.25 x 10))2
((50 x 2) + (1.25 x 10))1
((60 x 2) + (2.5 x 10))5

Snatch + Standing Plate Overhead Tricep Extension:
((65 x 2) + (15 x 10))5
((75 x 2) + (20 x 10))1

75kg x 2 Snatch

2018JUN22 (WEN5/3/1 D1.W4.C1) * DELOAD

Back Squat:
20 x (5)3
40 x 5
60 x 5 (5:5:5)
77.5 x 5 (5:10:10)
92.5 x 5 (5:15:15)

92.5kg x 5 Back Squat

Back Squat + Reverse Hyper (Roller):
((77.5 x 10) + (115 x 15))5

Standing Calf Raise + Captains of Crush:
((77.5 x 10) + (#1 x 10 L/R))5

2018JUN21 (WED5/3/1 D4.W3.C1)

Press:
20 x (5)2
37.5 x 5
47.5 x 5 (5:5:61)
52.5 x 3 (3:8:64)
60 x 10 (10:18:74)

Pull Up + Press + Pull Up:
((bw x 3) + (32.5 x 10) + (bw + 12 x 3))5

Rack Squat Jerk + Standing Plate Cuban Curl:
((40 x 2) + (2.5 x 10))1
((45 x 2) + (2.5 x 10))1
((50 x 2) + (2.5 x 10))1
((55 x 2) + (2.5 x 10))1
((60 x 2) + (2.5 x 10))1

Rack Squat Jerk + Standing Plate Overhead Tricep Extension:
((65 x 2) + (10 x 10))1
((70 x 2) + (15 x 10))1
((75 x 2) + (20 x 10))1
((80 x 2) + (20 x 10))1
((85 x 2) + (15 x 10))1
((90 x 2) + (10 x 10))1

90kg x 2 Rack Squat Jerk

Heavy Hammer + KB Hammer Curl:
((3.75# x 10 L/R) + (8 x 10))1
((5# x 10 L/R) + (8 x 10))2
((3.75# x 10 L/R) + (8 x 10))1

2018JUN20 (WEN5/3/1 D3.W3.C1)

Clean Deadlift:
20 x (5)2
62.5 x (5)2
82.5 x 5
102.5 x 5
122.5 x 5 (5:5:45)
137.5 x 3 (3:8:48)
155 x 8 (8:16:56)

Clean Deadlift + Reverse Hyper Leg Curl:
((80 x 8) + (115 x 10))5

Front Squat + Clean:
((60 x 6) + (60 x 2))1
((80 x 6) + (80 x 2))4

Clean + Rack Axle Shrug:
((80 x 2) + (85 x 6))5
((90 x 2) + (95 x 6))1

90kg x 2 Clean

2018JUN19 (WEN5/3/1 D2.W3.C1)

Bench Press:
20 x (5)2
40 x (5)2
50 x 5
60 x 5 (5:5:23)
70 x 3 (3:8:26)
77.5 x 14 (14:22:40)

Bench Press + KB Bent Row:
((40 x 10) + (16 x 10))1
((40 x 10) + (20 x 10))1
((40 x 10) + (24 x 10))1
((40 x 10) + (28 x 10))1
((40 x 10) + (32 x 10))1

Snatch + Standing Plate Cuban Curl:
((50 x 2) + (1.25 x 10))1
((60 x 2) + (2.5 x 10))5

Snatch + Standing Plate Overhead Tricep Extension:
((60 x 2) + (15 x 10))5
((70 x 2) + (20 x 10))1

70kg x 2 Snatch

2018JUN18 (WEN5/3/1 D1.W3.C1)

Back Squat:
20 x (5)2
55 x (5)2
75 x 5
95 x 5
115 x 5 (5:5:5)
130 x 3 (3:8:8)
145 x 10 (10:18:18)

145kg x 10 Back Squat

Back Squat + Reverse Hyper (Roller):
((77.5 x 10) + (142.5 x 20))5

Belt Calf Raise:
30 x 10
40 x 10
50 x 10
60 x 10
70 x 10

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

2018JUN17 (WEN5/3/1 D4.W2.C1)

Press:
20 x (5)2
35 x 3
45 x 3 (3:3:49)
50 x 3 (3:6:52)
57.5 x 10 (10:16:62)

Pull Up + Press + Pull Up:
((bw + 12 x 2) + (32.5 x 10) + (bw x 2))5

Rack Squat Jerk + Standing Plate Cuban Curl:
((30 x 2) + (2.5 x 10))1
((35 x 2) + (2.5 x 10))1
((40 x 2) + (2.5 x 10))1
((45 x 2) + (2.5 x 10))1
((50 x 2) + (2.5 x 10))1

Rack Squat Jerk + Standing Plate Tricep Overhead Extension:
((55 x 2) + (15 x 10))1
((60 x 2) + (15 x 10))1
((65 x 2) + (15 x 10))1
((70 x 2) + (15 x 10))1
((75 x 2) + (15 x 10))1

75kg x 2 Rack Squat Jerk

Heavy Hammer:
2.5# x 10 L/R
3.75# x 10 L/R
5# x 10 L/R
6.75# x 10 L/R

KB Hammer Curl:
8 x (10)2

2018JUN16 (WEN5/3/1 D3.W2.C1)

Clean Deadlift:
20 x (5)3
72.5 x (3)2
92.5 x 3
112.5 x 3 (3:3:35)
130 x 3 (3:6:38)
145 x 8 (8:14:46)

145kg x 8 Clean Deadlift

Clean Deadlift + Reverse Hyper Leg Curl:
((80 x 8) + (110 x 10))5

Front Squat + Clean:
((70 x 6) + (70 x 20))5

Clean + Axle Rack Shrug:
((70 x 2) + (75 x 6))5

2018JUN15 (WEN5/3/1 D2.W2.C1)

Bench Press:
20 x (5)3
57.5 x 3 (3:3:19)
65 x 3 (3:6:22)
72.5 x 10 (10:16:32)

Bench Press + KB Bent Rows:
((40 x 10) + (20x2 x 10))5

Snatch + Standing Plate Cuban Curl:
((50 x 2) + (2.5 x 10))5

Snatch + Standing Plate Tricep Extension:
((50 x 2) + (10x2 x 10))5

60kg x 2 Snatch

Captains of Crush + Standing Band Face Pull:
((#1 x 8) + (Green x 10))5

2018JUN14 (WEN5/3/1 D1.W2.C1)

Back Squat:
20 x (3)2
47.5 x (3)2
67.5 x 3
87.5 x 3
107.5 x 3 (3:3:3)
122.5 x 3 (3:6:6)
137.5 x 10 (10:16:16)

137.5kg x 10 Back Squat

Back Squat + Reverse Hyper (Roller):
((77.5 x 10) + (130 x 20))1
((77.5 x 10) + (135 x 20))1
((77.5 x 10) + (140 x 20))1
((77.5 x 10) + (145 x 20))1
((77.5 x 10) + (150 x 20))1

Calf Raise + Rolling Thunder:
((100 x 10) + (25 x 10c L/R))1
((110 x 10) + (30 x 10c L/R))1
((120 x 10) + (35 x 10c L/R))1
((130 x 10) + (40 x 10c L/R))1
((140 x 10) + (45 x 10c L/R))1

2018JUN13 (WEN5/3/1 D4.W1.C1)

Press:
20 x (5)2
28 x 5
40 x 5 (5:5:73)
47.5 x 5 (5:10:78)
52.5 x 10 (10:20:88)

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

Squat Jerk + Standing Plate Cuban Curl:
((30 x 6) + (2.5 x 10))5

30kg x 6 Squat Jerk

2018JUN12 (WEN5/3/1 D3.W1.C1)

Clean Deadlift:
20 x 5
65.5 x 5
85.5 x 5
105.5 x 5 (5:5:45)
121.5 x 5 (5:10:50)
137.5 x 10 (8:18:68)

137.5kg x 8 Clean Deadlift

Clean Deadlift + (AK) Hang Power Clean:
((81 x 8) + (20 x 8))1
((81 x 8) + (30 x 8))1
((81 x 8) + (40 x 8))1
((81 x 8) + (50 x 8))1
((81 x 8) + (60 x 8))1

Front Squat + Rack Axle Shrugs:
((20 x 8) + (65 x 8))1
((40 x 8) + (65 x 8))1
((50 x 8) + (65 x 8))1
((60 x 8) + (65 x 8))1
((70 x 8) + (65 x 8))1

2018JUN11 (WEN5/3/1 D2.W1.C1)

Bench Press:
20 x 10
52.5 x 5 (5:5:25)
61 x 5 (5:10:30)
69 x 10 (10:20:40)

Bench Press + Bent KB Row:
((40.5 x 10) + (20x2 x 10))5

Standing Plate Cuban Curl + Captains of Crush:
((2.5 x 10) + (#1 x 10))5

Standing Plate Tricep Extension + Reverse Wrist Curl:
((5 x 10) + (20 x 10))5

2018JUN10 (WEN5/3/1 D1.W1.C1)

Back Squat:
20 x (5)2
59.5 x 5
79.5 x 5
99.5 x 5 (5:5:5)
115 x 5 (5:10:10)
130 x 10 (10:20:20)

130kg x 10 Back Squat

Back Squat + Standing Barbell Calf Raise:
((76.5 x 10) + (76.5 x 10))5

Reverse Hyper Leg Curl + Rolling Thunder:
((100 x 10) + (15 x 10c L/R))1
((100 x 10) + (20 x 10c L/R))1
((100 x 10) + (25 x 10c L/R))1
((100 x 10) + (30 x 10c L/R))1
((100 x 10) + (35 x 10c L/R))1

2018JUN09 (OTC4 D1B2.W2C2)

Press in Snatch:
20 x (3)2
30 x 3
37 x 3 (3:3:40)
38 x 3 (3:6:43)
39 x 3 (3:9:46)

18" Block Snatch:
20 x 3
50 x (2)2
60 x 2
65 x 2 (2:11:48)
75 x 2 (2:13:50)
80 x 1 (1:14:51)
85 x 1 (1:15:52)
90 x 1 (1:16:53)
95 x 1 (1:17:54)
100 x M
102.5 x M
100 x M
100 x 1 (1:18:55)
101 x M
101 x M
100 x 1 (1:19:56)
102.5 x (M)3
102.5 x 1 (1:20:57)

102.5kg 18" Block Snatch

Power Snatch + Overhead Squat:
77 x (1+1)1 (2:22:59)
79 x (1+1)1 (2:24:61)
81 x (1+1)1 (2:26:63)
83 x (1+1)1 (2:28:65)
79 x (1+1)1 (2:30:67)
81 x (1+1)1 (2:32:69)
83 x (1+1)1 (2:34:71)
85 x (1+1)1 (2:36:73)
90 x (1+1)1 (2:38:75)
95 x (1+1)1 (2:40:77)
100 x (1+1)1 (2:42:79)
105 x M
105 x (1+1)1 (2:44:81)

105kg Snatch + Overhead Squat

Prone Press + Standing Band Face Pull:
((pvc x 10) + (Green x 10))3

* Notes:

- A little better today but still sticking with the shit-show theme once I get up to 100kg.

2018JUN08 (REST)

Rest:

- Another day of rest and feeling like a complete waste of a human being.  I'm not motivated at all to lift, except a fork, spoon or a glass to my face -- maybe tomorrow.  Maybe.

2018JUN07 (REST)

Rest:

- Taking a day off because I suck and choose to be a complete bitch -- avoidance seems logical for now.

2018JUN06 (OTC4 D1B.W2.C2)

Press in Snatch:
20 x (3)2
30 x 3
35 x 3
41 x 3 (3:3:18)
46 x 3 (3:6:24)
51 x 3 (3:9:27)

18" Block Snatch:
50 x (2)3
57.5 x 2
65 x 2 (2:11:29)
77.5 x 2 (2:13:31)
90 x 2 (2:15:33)
100 x (M)4/C
50 x 2
60 x 1
70 x 1 (1:16:34)
80 x 1 (1:17:35)
90 x 1 (1:18:36)
100 x 1 (1:19:37)
101 x M
102 x M
103 x M

100kg 18" Block Snatch

* Notes:

- I suck at this sport.  My right shoulder is killing me and I can't seem to support anything over 100kg overhead.  It's driving me absolutely crazy and I just want to fucking sell off all my equipment and take up competitive eating.

2018JUN05 (OTC4 D1A.W2.C2)

Back Squat:
20 x (3)4
55 x (3)2
75 x (3)2
95 x 3
115 x 3
135 x 3 (3:3:3)
155 x 3 (3:6:6)
160 x 3 (3:9:9)
165 x 3 (3:12:12)
170 x 3 (3:15:15)

170kg x 3 Back Squat

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

Kettlebell Swing + Pull Up:
((16 x 12) + (bw x 4))1
((20 x 12) + (bw x 4))1
((24 x 12) + (bw x 4))1
((28 x 12) + (bw x 4))1
((32 x 12) + (bw x 4))1

2018JUN04 (OTC4 D4B.W1.C2)

Clean + Power Jerk:
20 x (1+1)5
57 x (1+1)6
77 x (1+1)2 (4:4:215)
92 x (1+1)2 (4:8:219)
107 x (1+1)1 (2:10:221)
111 x (1+1)1 (2:12:223)
115 x (1+1)1 (2:14:225)
108 x (1+1)1 (2:16:227)
112 x (1+1)1 (2:18:229)
116 x (1+1)1 (2:20:231)
109 x (1+1)1 (2:22:233)
113 x (1+1)1 (2:24:235)
117 x (1+1)1 (2:26:237)
110 x (1+1)1 (2:28:239)
114 x (1+1)1 (2:30:241)
118 x (1+1)1 (2:32:243)

118kg Clean + Power Jerk

Alternating Kettlebell Snatch:
8 x 6
12 x 6
16 x 6
20 x 6
24 x 6

Standing Plate Cuban Curl:
2.5 x (20)3

2018JUN03 (OTC4 D4A.W1.C2)

Front Squat:
20 x (3)3
55 x (3)2
75 x (3)2
95 x 3
115 x 3 (3:3:190)
125 x 3 (3:6:193)
135 x 3 (3:9:196)

135kg x 3 Front Squat

Press in Dip:
20 x (3)2
47 x 3 (3:12:199)
54 x 3 (3:15:202)
62 x 3 (3:18:205)
65 x 3 (3:21:208)
68 x 3 (3:24:211)

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

Kettlebell Swing + Pull Up:
((16 x 10) + (bw x 4))1
((20 x 10) + (bw x 4))1
((24 x 10) + (bw x 4))1
((28 x 10) + (bw x 4))1
((32 x 10) + (bw x 4))1

2018JUN02 (REST)

Rest:

- I'm taking a day off and embracing the innner "fat-kid" and "drunk" that I suppress from day to day. Today, it's all about being a complete turd.

2018JUN01 (OTC4 D3B.W1.C2)

Press in Snatch:
20 x (3)3
30 x 3
35 x 3
40 x 3 (3:3:139)

Press in Snatch:
20 x (3)2
30 x 3
35 x 3
40 x 3 (3:6:142)
45 x 3 (3:9:145)
50 x 3 (3:12:148)

Power Snatch + Overhead Squat:
65 x (1+1)2 (4:16:152)
77 x (1+1)2 (4:20:156)
84 x (1+1)2 (4:24:160)
88 x (1+1)2 (4:28:164)
90 x (1+1)2 (4:32:168)

Snatch Pull + Snatch:
77 x (1+2)1 (3:35:171)
90 x (1+2)1 (3:38:174)
95 x (1+2)3 (9:47:183)

95kg Snatch Pull + 2 Snatch

Snatch:
95 x 3 (3:50:186)
97 x 1 (1:51:187)
99 x M
101 x M
98 x M
100 x M
102 x M
99 x M
101 x M
103 x M

* Notes:

- A complete bomb-out with the snatches.  I'm embarrassed to even call today a day of training.