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