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.