2018JUL31 (WEN5/3/1 D4.W4.C3) * DELOAD

Press:
20 x 5
27.5 x 5 (5:5:50)
36 x 5 (5:10:55)
43.5 x 5 (5:15:60)

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

Snatch Balance:
20 x (3)3
30 x 3
40 x 3
50 x 3
60 x 3
70 x 3
80 x 2
90 x 2
100 x 2
110 x 1
120 x 1
130 x (M)3

120kg Snatch Balance

Standing Plate Cuban Curl + Standing Plate Tricep Overhead Extension:
1.25 x 10 + 10 x 10
1.75 x 10 + 15 x 10
2.5 x 10 + 20 x 10
3 x 10 + 25 x 10
2.5 x 10 + 20 x 10
1.75 x 10 + 15 x 10
1.25 x 10 + 10 x 10

Overhead Plate Squat:
10x2 x 1
15x2 x 1
20x2 x 1
25x2 x M
20x2 x 1

2018JUL30 (WEN5/3/1 D3.W4.C3) * DELOAD

Clean Deadlift:
20 x 5
65 x 5 (5:5:35)
81 x 5 (5:10:40)
97 x 5 (5:15:45)

Clean Deadlift + Reverse Hyper (Roller):
((81 x 8) + (110 x 10))5

12" Block Clean to Squat Jerk:
20 x (3+3)
30 x (3+3)
40 x (3+3)
50 x (3+3)
60 x (2+2)
70 x (2+2)
80 x (2+2)
90 x (1+1)
100 x (1+1)
110 x (1+1)
120 x M
120 x (1+1)

120kg 12" Block Clean to Squat Jerk

Barbell Pullover:
30 x 10
35 x 10
40 x 10
45 x 10
50 x 10

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

Axle Deadlift:
60 x 1
80 x 1
100 x 1
120 x 1
130 x 1
140 x B
140 x 1
140 x B

2018JUL29 (WEN5/3/1 D2.W4.C3) * DELOAD

Bench Press:
20 x (5)2
33 x 5
44 x 5 (5:5:20)
55 x 5 (5:10:25)
66 x 5 (5:15:30)

Bench Press + Seated Band Row:
((55 x 10) + (Purplex2 + Orange x 10))5

Muscle Snatch + Overhead Squat + Standing Plate Cuban Curl:
20 x (3+3) + 1.25 x 10
30 x (3+3) + 1.25 x 10
40 x (3+3) + 1.25 x 10
50 x (3+3) + 1.25 x 10
60 x (2+2) + 1.25 x 10
70 x (1+1) + 1.25 x 10
80 x M
75 x (1+1) + 1.25 x 10
80 x M
77.5 x (1+1) + 1.25 x 10
80 x (M)2

77.5kg Muscle Snatch + Overhead Squat

Snatch:
55 x 3
65 x 3
75 x 3
85 x 2
95 x 1
105 x (M)4

95kg Snatch

2018JUL28 (WEN5/3/1 D1.W4.C3) * DELOAD

Back Squat:
20 x (5)2
50 x 5
70 x 5 (5:5:5)
88 x 5 (5:10:10)
106 x 5 (5:15:15)

106kg x 5 Back Squat

Back Squat + Reverse Hyper (Roller):
((88 x 10) + (110 x 10))5

2018JUL27 (WEN5/3/1 D4.W3.C3)

Press:
20 x (5)3
34 x 5
44 x 5
54 x 5 (5:5:55)
61 x 3 (3:8:58)
68 x (1)10 (10:18:68)

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

Snatch Balance + Standing Plate Cuban Curl:
20 x 3 + 1.25 x 10
30 x 3 + 1.25 x 10
40 x 3 + 1.25 x 10
50 x 3 + 1.25 x 10
60 x 2 + 1.25 x 10
70 x 2 + 1.25 x 10
((80 x 1) + (2.5 x 5))5
90 x 1 + 2.5 x 5
100 x 1 + 2.5 x 5

100kg Snatch Balance

Standing Tricep Barbell Extension + Bent Over Press:
20 x 10 + pvc x 10
22.5 x 10 + pvc x 10
25 x 10 + pvc x 10

2018JUL26 (WEN5/3/1 D3.W3.C3)

Clean Deadlift:
20 x 5
80 x (5)2
100 x 5
122.5 x 5 (5:5:37)
138 x 3 (3:8:40)
154 x (1)10 (10:18:50)

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

12" Block Clean to Squat Jerk:
30 x (3+3)2
50 x (2+2)2
80 x (1+1)5
90 x (1+1)1

90kg 12" Block Clean to Squat Jerk

Barbell Pullover:
35 x 10
37.5 x 10
40 x 10
42.5 x 10
45 x 10

2018JUL25 (WEN5/3/1 D2.W3.C3)

Bench Press:
20 x (5)2
42.5 x 5
62.5 x 5
82.5 x 5 (5:5:19)
95 x 3 (3:8:22)
105 x (1)10 (10:18:32)

Bench Press + Seated Band Row:
((55 x 10) + (Orangex2 + Maroon x 10))5

Muscle Snatch + Overhead Squat + Standing Plate Cuban Curl:
(30 x (2+2) + 1.25 x 10)2
40 x (2+2) + 1.25 x 10
50 x (2+2) + 1.25 x 10
60 x (2+2) + 1.25 x 10
(70 x (1+1) + 2.5 x 10)5
80 x (M)3

Snatch:
50 x 3
60 x 3
70 x 2
80 x 2
90 x 1
100 x (M)4
100 x 1

100kg Snatch

2018JUL24 (WEN5/3/1 D1.W3.C3)

Back Squat:
20 x (5)2
52.5 x (5)2
72.5 x 5
92.5 x 5
112.5 x 5
132.5 x 5 (5:5:5)
150 x 3 (3:8:8)
168 x 6 (6:14:14)

168kg x 6 Back Squat

Back Squat + Reverse Hyper (Roller):
((88 x 10) + (155 x 10))5

Double Hand Block Pinch Grip:
25 x 10c
50 x 10c

2018JUL23 (WEN5/3/1 D4.W2.C3)

Press:
20 x (5)3
30 x 5
40 x 5
50 x 3 (3:3:47)
57 x 3 (3:6:50)
65 x 5 (5:11:55)

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

Snatch Balance + Standing Plate Cuban Curl:
(30 x 2 + 1.25 x 10)2
45 x 2 + 1.25 x 10
60 x 2 + 1.25 x 10
(70 x 2 + 2.5 x 10)5
80 x 2 + 2.5 x 10

80kg x 2 Snatch Balance

Cable Tricep Pushdown + Prone Press:
(17.5 x 10 + 3.2 x 10)3

Seated Wrist Curl:
20 x (20)5

Cable Tricep Pushdown:
17.5 x (20)2

2018JUL22 (WEN5/3/1 D3.W2.C3)

Clean Deadlift:
20 x 5
64 x (5)2
84 x 5
104 x 5
114 x 3 (3:3:31)
130 x 3 (3:6:34)
146 x (1)10 (10:16:44)

Clean Deadlift + Reverse Hyper (Roller):
((81 x 8) + (135 x 10))5

12" Block Clean to Squat Jerk:
30 x (3+3)2
40 x (2+2)1
50 x (2+2)1
60 x (2+2)1
70 x (2+2)5
80 x (2+2)1

80kg x 2 12" Block Clean to Squat Jerk

Heavy Hammer + Captains of Crush:
((5# x 10 L/R) + (#1 x 10 L/R))4

2018JUL21 (REST)

Rest:

- I woke this morning with some low back pain, so I decided to play it safe and take the day off.  I think an abundance on sitting around at the swimming pool in less than supportive lawn chairs, along with sitting around the dining table at home playing the board game Risk with my son has taken its toll on my low back.  I'll get back to training again tomorrow.

2018JUL20 (WEN5/3/1 D2.W2.C3)

Bench Press:
20 x (5)2
30 x (5)2
50 x 5
65 x 5
77.5 x 3 (3:3:19)
88 x 3 (3:6:21)
99 x 7 (7:13:28)

Bench Press + Seated Band Row:
((55 x 10) + (Orangex2 + Maroon x 10))5

Muscle Snatch + Overhead Squat + Standing Plate Cuban Curl:
20 x (3+3) + 1.25 x 10
35 x (2+2) + 1.25 x 10
45 x (2+2) + 1.25 x 10
55 x (2+2) + 1.25 x 10
(65 x (2+2) + 2.5 x 10)5
75 x (1+1)

Snatch:
50 x 3
62.5 x 2
75 x 1
85 x 1
95 x 1

95kg Snatch

Barbell Pullover:
32.5 x 10
35 x 10
37.5 x 10
40 x 10
42.5 x 10

Standing Overhead Barbell Tricep Extension:
20 x (10)5

2018JUL19 (WEN5/3/1 D1.W2.C3)

Back Squat:
20 x (5)2
62.5 x (5)2
82.5 x 5
102.5 x 5
123 x 3 (3:3:3)
141 x 3 (3:6:6)
159 x 10 (10:16:16)

159kg x 10 Back Squat

Back Squat + Reverse Hyper (Roller):
((88 x 10) + (155 x 12))5

2018JUL18 (WEN5/3/1 D4.W1.C3)

Press:
20 x (5)2
37.5 x 5
47.5 x 5 (5:5:65)
54 x 5 (5:10:70)
61 x 10 (10:20:90)

61kg x 10 Press

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

Snatch Balance + Standing Plate Cuban Curl:
20 x 3 + 1.25 x 5
30 x 3 + 1.25 x 5
40 x 3 + 1.25 x 5
50 x 3 + 1.25 x 5
(65 x 3 + 2.5 x 10)5
75 x 3 + 1.25 x 10

2018JUL17 (WEN5/3/1 D3.W1.C3)

Clean Deadlift:
20 x (5)2
60 x (5)3
105 x 5 (5:5:45)
122 x 5 (5:10:50)
138 x 10 (10:20:60)

Clean Deadlift + Reverse Hyper (Roller):
((81 x 8) + (130 x 10))5

12" Block Clean to Squat Jerk:
30 x (3+3)1
40 x (3+3)1
50 x (3+3)1
65 x (3+3)5
75 x (3+3)1

75kg x 3 12" Block Clean to Squat Jerk

Rack Axle Shrug:
20 x 10
60 x 10
100 x 10
110 x 8
120 x 6

2018JUL16 (WEN5/3/1 D2.W1.C3)

Bench Press:
20 x (5)2
32.5 x 5
47.5 x 5
62.5 x 5
72.5 x 5 (5:5:25)
83 x 5 (5:10:30)
94 x 10 (10:20:40)

Bench Press + Seated Band Rows:
((55 x 10) + (Orange + Maroon + Purple x 10))5

Muscle Snatch + Overhead Squat + Standing Plate Cuban Curl:
20 x (3+3) + 1.25 x 10
30 x (3+3) + 1.25 x 10
40 x (3+3) + 1.25 x 10
50 x (3+3) + 1.25 x 10
(60 x (3+3) + 2.5 x 10))5
70 x (1+1)

Snatch:
40 x 3
50 x 3
60 x 1
70 x 1
80 x 1
90 x 1

90kg Snatch

Barbell Pullover + Standing Plate Tricep Overhead Extension:
30 x 10 + 5 x 10
40 x 10 + 10 x 10
42.5 x 10 + 10 x 10
45 x 10 + 10 x 10
47.5 x 10 + 10 x 10

Captains of Crush + Heavy Hammer:
(#1 x 10 L/R) + (5# x 10 L/R))4

2018JUL15 (WEN5/3/1 D1.W1.C3)

Back Squat:
20 x 5
55 x (5)2
75 x 5
95 x 5
115 x 5 (5:5:5)
132.5 x 5 (5:10:10)
150 x 10 (10:20:20)

150kg x 10 Back Squat

Back Squat + Reverse Hyper (Roller):
((88 x 10) + (150 x 15))5

Captains of Crush Strap Hold:
#1 + 3.75 x (10s L/R)5

2018JUL14 (WEN5/3/1 D4.W4.C2) * DELOAD

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

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

Rack Squat Jerk + Standing Plate Cuban Curl + Standing Plate Tricep Overhead Extension:
((20 x 2) + (1.25 x 10 + 10))2
((30 x 2) + (1.25 x 8 + 8))1
((40 x 2) + (1.25 x 6 + 6))1
((50 x 2) + (1.25 x 4 + 4))1
((60 x 2) + (1.25 x 2 +2))1
((70 x 2) + (2.5 x 10 + 10))1
((80 x 2) + (2.5 x 8 + 8))1
((90 x 2) + (2.5 x 6 + 6))1
((100 x 2) + (2.5 x 4 + 4))1
((120 x 1) + (2.5 x 2 + 2))1

125kg Rack Squat Jerk

Reverse Axle Curls:
15 x 10
20 x 10
25 x 10
30 x 10
35 x 10

2018JUL13 (WEN5/3/1 D3.W4.C2) * DELOAD

Clean Deadlift:
20 x 5
62.5 x 5 (5:5:35)
77.5 x 5 (5:10:40)
92.5 x 5 (5:15:45)

Clean Deadlift + Reverse Hyper (Roller):
((77.5 x 8) + (100 x 10))5

12" Block Clean + Front Squat:
40 x (1+2)2
50 x (1+2)1
60 x (1+2)1
70 x (1+2)1
80 x (1+2)1
90 x (1+2)1
100 x (1+2)1
110 x (1+2)1
120 x (1+2)1

120kg 12" Block Clean + 2 Front Squat

2018JUL12 (WEN5/3/1 D2.W4.C2) * DELOAD

Bench Press:
20 x (5)2
40 x 5 (5:5:20)
47.5 x 5 (5:10:25)
57.5 x 5 (5:15:30)

Bench Press + Seated Band Row:
((47.5 x 10) + (Purplex2 + Orange x 10))5

Muscle Snatch + Overhead Squat + Standing Plate Cuban Curl:
(20 x (4+4) + 1.25 x 5)2
(30 x (2+2) + 1.25 x 5)2
(40 x (2+2) + 1.25 x 5)2
(50 x (2+2) + 2.5 x 10)1
(52.5 x (2+2) + 2.5 x 10)1
(55 x (2+2) + 2.5 x 10)1
(57.5 x (2+2) + 2.5 x 10)1
(60 x (2+2) + 2.5 x 10)1
(70 x 2+2) + 1.25 x 10)1

Snatch:
50 x 1
60 x 1
70 x 1
80 x 1
90 x 1

90kg Snatch

Snatch + Tricep Cable Pushdown:
(62.5 x 2 + 15 x 10))5

2018JUL11 (WEN5/3/1 D1.W4.C2) * DELOAD

Back Squat:
20 x (5)2
42.5 x 5
62.5 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) + (100 x 10))5

2018JUL10 (WEN5/3/1 D4.W3.C2)

Press:
20 x (5)2
37.5 x 5
47.5 x 5 (5:5:57)
55 x 3 (3:8:60)
62.5 x 9 (9:17:69)

Press + Pull Up:
32.5 x 10 + bw x 4
32.5 x 10 + bw + 4 x 4
32.5 x 10 + bw + 8 x 4
32.5 x 10 + bw + 12 x 4
32.5 x 10 + bw + 16 x 4

Rack Squat Jerk + Standing Plate Cuban Curl:
20 x 2 + 1.25 x 5
30 x 2 + 1.25 x 10
40 x 2 + 1.25 x 10
50 x 2 + 1.25 x 10
60 x 2 + 1.25 x 10
70 x 2 + 1.25 x 10
80 x 1 + 1.25 x 5
90 x 1 + 1.25 x 5
100 x 1 + 1.25 x 5
110 x 1 + 1.25 x 5
120 x 1 + 1.25 x 5

120kg Rack Squat Jerk

Captains of Crush:
#T x 10 L/R
#1 x 8 L/R
#1.5 x 6 L/R
#2 x 4 L/R
#2.5 x LF/R1

2018JUL09 (WEN5/3/1 D3.W3.C2)

Clean Deadlift:
20 x 5
75 x (5)2
95 x 5
115 x 5 (5:5:41)
132.5 x 3 (3:8:44)
147.5 x (1)8 (8:16:52) *

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

Front Squat + High Hang Clean:
20 x (4+2)2
30 x (4+2)1
40 x (4+2)1
50 x (2+1)5

Clean:
50 x 1
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1

100kg Clean

Rack Axle Shrug:
45 x 6
75 x 6
105 x 6
110 x 6
115 x 5

Captains of Crush:
#T x (10 L/R)4

* Notes:

- I didn't want to blow my right hamstring up again, so I did 8 singles at 147.5kg to avoid any potential aggravation of my injury.  Just trying to play it somewhat smarter.

2018JUL08 (WEN5/3/1 D2.W3.C2)

Bench Press:
20 x (5)2
32.5 x 5
52.5 x (5)2
72.5 x 5 (5:5:23)
82.5 x 3 (3:8:26)
92.5 x 10 (10:18:36)

Bench Press + Seated Band Rows:
((47.5 x 10) + (Purplex2 + Orange x 10))5

Barbell Pullover + Kneeling Band Dips:
((30 x 10) + (Purplex2 + Orange x 20))1
((32.5 x 10) + (Purplex2 + Orange x 20))1
((35 x 10) + (Purplex2 + Orange x 20))1
((37.5 x 10) + (Purplex2 + Orange x 20))1
((40 x 10) + (Purplex2 + Orange x 20))1

Muscle Snatch + Overhead Squat + Standing Plate Cuban Curl:
20 x (4+4) + 1.25 x 5
30 x (2+2) + 1.25 x 5
40 x (2+2) + 1.25 x 5
50 x (2+2) + 1.25 x 5
(60 x (2+2) + 2.5 x 10)5
65 x (2+2) + 2.5 x 10)1

Snatch:
50 x 1
60 x 1
70 x 1
80 x 1

80kg Snatch

2018JUL07 (WEN5/3/1 D1.W3.C2)

Back Squat:
20 x (5)2
57.5 x (5)2
77.5 x 5
97.5 x 5
117.5 x 5 (5:5:5)
132.5 x 3 (3:8:8)
147.5 x 10 (10:18:18)

147.5kg x 10 Back Squat

Back Squat + Reverse Hyper (Roller):
((77.5 x 10) + (140 x 20))1
((77.5 x 10) + (142.5 x 20))1
((77.5 x 10) + (145 x 20))1
((77.5 x 10) + (147.5 x 20))1
((77.5 x 10) + (150 x 20))1

Captains of Crush Thick Strap Hold:
#T + 2.5 x 10 L/R
#1 + 2.5 x 10 L/R
#1.5 + 2.5 x 10 L/R
#2 + 2.5 x 10 L/R
#1 + 2.5 x 20 L/R

2018JUL06 (REST)

Rest:

- Travel day back to Kentucky.

2018JUL05 (WEN5/3/1 D4.W2.C2)

Press:
45# x (5)2
65# x 5
100# x 3 (3:3:44)
115# x 3 (3:6:47)
125# x 10 (10:16:57)

Press + Standing Plate Cuban Curl:
((70# x 10) + (5# x 10))5

Power Clean + Squat Jerk + Pull Up:
((70# x 1+2) + (bw x 4))1
((95# x 1+2) + (bw x 4))1
((115# x 1+2) + (bw x 4))1
((135# x 1+2) + (bw x 4))1

Power Clean + Squat Jerk + Standing Plate Overhead Tricep Extension:
((135# x 1+2) + (35# x 10))5
((155# x 1+2) + (45# x 10))1

155lbs Power Clean + 2 Squat Jerk

* Notes:

- Lifted at the YMCA in Burlington, Iowa during my 4th of July vacation to visit family in Illinois, so I had to use the dreaded pound plates.  It wasn't too bad.

2018JUL04 (REST)

Rest:

- Happy Birthday America!

2018JUL03 (REST)

Rest:

- Travel day to Illinois to spend the 4th of July with family.

2018JUL02 (WEN5/3/1 D3.W2.C2)

Clean Deadlift:
20 x (5)2
67.5 x (3)2
87.5 x 3
107.5 x 3 (3:3:31)
125 x 3 (3:6:34)
140 x 7 (7:13:41) * hamstring

140kg x 7 Clean Deadlift

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

Clean Deadlift + High Hang Clean:
20 x (1+3)5
30 x (1+3)1
40 x (1+3)1
50 x (1+3)5
60 x (1+3)1

60kg Clean Deadlift + 3 High Hang Clean

* Notes:

- My right hamstring was giving me some grief towards the end of my 7th repetition during the heavy clean deadlifts at 140kg, so I stopped and decided to forgo the additional sets to prevent any further damage.

2018JUL01 (WEN5/3/1 D2.W2.C2)

Bench Press:
20 x (5)2
30 x 5
35 x 5
45 x 5
55 x 5
75 x 3 (3:3:16)
87.5 x 3 (3:6:22)
97.5 x 6 (6:12:28)

Bench Press + KB Pullover:
((55 x 10) + (16 x 10))1
((55 x 10) + (20 x 10))1
((55 x 10) + (24 x 10))1
((55 x 10) + (20 x 10))1
((55 x 10) + (16 x 10))1

Snatch + Overhead Squat + Standing Plate Cuban Curl:
((30 x 2+2) + (1.25 x 5))1
((40 x 2+2) + (12.5 x 10))1
((50 x 2+2) + (2.5 x 10))5
((60 x 2+2) + (2.5 x 10))1

Snatch + Seated Band Rows:
((60 x 2) + (Orange x 10))5
((70 x 2) + (Orange x 10))1

70kg x 2 Snatch