2018DEC31 (WEN5/3/1 D1.W4.C10) * DELOAD

Back Squat:
20 x (5)2
42 x 5
62 x 5
82 x 5 (5:5:5)
103 x 5 (5:10:10)
123 x 5 (5:15:15)

123kg x 5 Back Squat

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

Good Morning + McGill 3 + Pull Up:
((22.5 x 6) + 4 + (bw x 2))1
((25 x 6) + 3 + (bw x 4))1
((27.5 x 6) + 2 + (bw x 6))1
((30 x 6) + 1 + (bw x 8))1

Twist Yo Wrist:
2.5 x 3 U/D
2.5 x 2 U/D
2.5 x 1 U/D

* Notes:

- I started my deload week today after taking yesterday off from the platform.  I don't know why, but I feel like hell after a day off.  My movement is slow and sluggish and I just don't have that primed neurological drive to move weights around, but I'm taking the days off (especially Sunday) to help curb the possibility of injury and over training.

2018DEC30 (REST)

Rest:

- I'm taking a mandatory day off because it's Sunday.  I'm itching to lift but I'm trying my best to abide by my rule of taking Sunday off.  Hopefully, my adherence will help with recovery and make my workout tomorrow a breeze; which it should, considering it's a deload week.

2018DEC29 (WEN5/3/1 D4.W3.C10)

Clean Pull:
20 x (3)3
50 x (3)2
70 x 3
90 x 3
110 x 3 (3:3:59)
130 x 3 (3:6:62)
150 x 2 (2:8:64)

Clean + Power Jerk:
20 x (1+1)3
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1
80 x (1+1)3
100 x (1+1)2 (4:12:68)
120 x (1+1)1 (2:14:70)
100 x (1+1)3 (6:20:76)
120 x (1+1)2 (4:24:80)
130 x (1+1)1 (2:26:82)
140 x (1+1)1 (2:28:84)
120 x (1+1)3 (6:34:90)

140kg Clean + Power Jerk

Clean Pull:
120 x 3 (3:37:93)
140 x 2 (2:39:95)
160 x (2)3 (6:45:101)

2018DEC28 (WEN5/3/1 D3.W3.C10)

Snatch Pull:
20 x (3)2
50 x (3)2
70 x 3
90 x 3 (3:3:26)
110 x 3 (3:6:29)
120 x 2 (2:8:31)

Snatch:
50 x (3)2
60 x 2
70 x 1
60 x 3
80 x 2 (2:10:33)
100 x 1 (1:11:34)
90 x 3 (3:14:37)
110 x (1)4 (4:18:41)
120 x M
90 x (2)3 (6:24:47)

110kg Snatch

Snatch Pull:
110 x 3 (3:27:50)
120 x 2 (2:29:52)
125 x 2 (2:31:54)
130 x 2 (2:33:56)

Notes:

- Today, I was able to snatch 110kg for four singles.  This is the most that I've snatched consecutively in a very long time.  I'll attribute it to three main factors from most relevant to least.  First, heavy squatting with near maximal weights with a sound periodization program.  Second, accessory work; specifically, with emphasis on the shoulders and core has paid huge dividends with stability and injury prevention.  Finally, patience in my lifts and programming.  In the past, I was known to break many "unwritten rules" regarding the lifts so that I could make attempts that were too heavy.  Learning to take my time and focus more on the proper execution of the lifts has definitely paid off with more consistent lifting and the drastic reduction of injuries.

2018DEC27 (WEN5/3/1 D2.W3.C10)

Bench Press:
20 x (5)3
59 x (5)2
79 x 5
99 x 5 (5:5:16)
112 x 3 (3:8:19)
125 x 2 (2:10:21)
125 x (1)2 (2:12:23)

125kg x 2 Bench Press

Bench Press + Bent Over Kettlebell Rows + Chin Up:
((66 x 10) + (24 x 6) + (bw x 4))1
((66 x 10) + (28 x 6) + (bw x 4))1
((66 x 10) + (32 x 6) + (bw x 4))3

Dips + Lying Stiff Arm Pullover + Close Grip Bench Press:
((bw x 10) + (27.5 x 6) + (27.5 x 6))5

Standing Plate Cuban Curl + Bent Over Banded Tricep Kick Back:
((1.5 x 20) + (Purplex2 x 20))5

McGill 3:
4/3/2/1

2018DEC26 (REST)

Rest:

- Travel day back to Kentucky.

2018DEC25 (WEN5/3/1 D1.W3.C10)

Back Squat:
20 x (5)3
74.5 x (5)2
104.5 x 5
129.5 x 5
154.5 x 5 (5:5:5)
175 x 3 (3:8:8)
195 x (1)3 (3:11:11)

195kg Back Squat

Back Squat:
103 x (10)5

Good Morning + Standing Plate Cuban Curl + Standing Plate Overhead Tricep Extension:
((20 x 6) + (1.5 x 20) + (15 x 10))1
((25 x 6) + (1.5 x 20) + (20 x 10))1
((30 x 6) + (1.5 x 20) + (15 x 15))1
((35 x 6) + (1.5 x 20) + (20 x 15))1
((40 x 6) + (1.5 x 20) + (15 x 20))1

2018DEC24 (WEN5/3/1 D4.W2.C10)

6" Block Clean Pull:
20 x (3)2
50 x (3)2
80 x 3
100 x 3 (3:3:66)
120 x 3 (3:6:69)
140 x 3 (3:9:72)

6" Block Power Clean + Power Jerk:
50 x 3 * clean only
50 x (1+1)6
70 x (1+1)3
80 x (1+1)2
90 x (1+1)1
80 x (1+1)3
100 x (1+1)2 (4:13:76)
120 x (1+1)1 (2:15:78)
100 x (1+1)1 (2:17:80)
110 x (1+1)1 (2:19:82)
120 x (1+1)1 (2:21:84)
130 x (1+1)1 (2:23:86)
140 x (M)2
110 x (1+1)3 (6:29:92)

130kg 6" Block Power Clean + Power Jerk

6" Block Clean Pull:
130 x 3 (3:32:95)
140 x (3)3 (9:41:105)

2018DEC23 (WEN5/3/1 D3.W2.C10)

6" Block Snatch Pull:
20 x (3)2
50 x (3)2
70 x 3
90 x 3 (3:3:27)
110 x 3 (3:6:30)

6" Block Snatch:
20 x (3)2
50 x (3)2
57.5 x 3
67.5 x 2
77.5 x 1 (1:7:31)
67.5 x 3
77.5 x 2 (2:9:33)
87.5 x 1 (1:10:34)
77.5 x 3 (3:13:37)
87.5 x 2 (2:15:39)
97.5 x 1 (1:16:40)
107.5 x M
107.5 x 1 (1:17:41)
107.5 x M
107.5 x (1)3 (3:20:44)
110 x 1 (1:21:45)
87.5 x (2)3 (6:27:51)

110kg 6" Block Snatch

6' Block Snatch Pull:
100 x 3 (3:30:54)
112.5 x 3 (3:33:57)
125 x (2)3 (6:39:63)

Standing Plate Cuban Curl:
1.5 x (20)5

2018DEC22 (REST)

Rest:

- A second day of travel and visiting with family in Illinois.  I'm hoping to get an opportunity tomorrow to lift.  I'm dying!

2018DEC21 (REST)

Rest:

- Travel day to Illinois to spend Christmas with family.

2018DEC20 (WEN5/3/1 D2.W2.C10)

Bench Press:
20 x (5)2
52 x (5)2
72 x 5
92 x 3 (3:3:15)
105 x 3 (3:6:18)
119 x 3 (3:9:21)
119 x 2 (2:11:23)
119 x 1 (1:12:24)

Bench Press + Kettlebell Bent Over Row + Pull Up:
((66 x 10) + (20 x 8) + (bw x 3))5

Dips + Lying Stiff Arm Pullover + Close Grip Bench Press:
((bw x 10) + (25 x 8) + (25 x 8))1
((bw + 8 x 8) + (25 x 8) + (25 x 8))1
((bw x 8) + (25 x 8) + (25 x 8))1
((bw + 8 x 6) + (25 x 8) + (25 x 8))1
((bw x 6) + (25 x 8) + (25 x 8))1

Kettlebell Press + Standing Plate Cuban Curls:
16 x 10 + 1.5 x 20
20 x 8 + 1.5 x 20
24 x 6 + 1.5 x 20
28 x 4 + 1.5 x 20
32 x 2 + 1.5 x 20

Barbell Wrist Curl + Heavy Hammer:
((20 x 25) + (5# x 10 L/R))5

Butt Walk:
4' x (1 down/back)2

2018DEC19 (WEN5/3/1 D1.W2.C10)

Back Squat:
20 x (5)3
64 x 5
104 x 5
144 x 3 (3:3:3)
165 x 3 (3:6:6)
185 x 3 (3:9:9)
185 x 2 (2:11:11)
185 x 1 (1:12:12)

185kg x 3 Back Squat

Back Squat + Reverse Hyper (Roller):
((103 x 10) + (170 x 10))1
((103 x 10) + (175 x 10))1
((103 x 10) + (180 x 10))1
((103 x 10) + (185 x 10))1
((103 x 10) + (170 x 10))1

Good Morning + McGill 3 + Pull Up + Chin Up:
((22.5 x 6) + 4 + (bw x 1+1))1
((25 x 6) + 3 + (bw x 2+2))1
((27.5 x 6) + 2 + (bw x 3+3))1
((30 x 6) + 1 + (bw x 4+4))1

Hub Grip + Quad Temper:((5 x 5s L/R) + (pin x 2min))1
((6.25 x 5s L/R) + (pin x 1min))1
((7.5 x 5s L/R) + 0))1
((8.75 x 5s L/R) + 0))1

2018DEC18 (WEN5/3/1 D4.W1.C10)

Clean Pull:
60 x (3)2
90 x (3)2
120 x 3 (3:3:90)
135 x 3 (3:6:93)

Power Clean + Power Jerk:
20 x (1+1)3
60 x (1+1)3
80 x (1+1)2
90 x (1+1)1
85 x (1+1)3
105 x (1+1)2 (4:10:97)
125 x (1+1)1 (2:12:99)
117.5 x (1+1)1 (2:14:101)
127.5 x (1+1)1 (2:16:103)
137.5 x (1+1)1 (2:18:105)
117.5 x (1+1)6 (12:30:117)

137.5kg Power Clean + Power Jerk

Clean Pull:
130 x 3 (3:33:120)
152.5 x (3)3 (9:42:129)

2018DEC17 (WEN5/3/1 D3.W1.C10)

Snatch High Pull:
20 x (3)3
50 x (3)2
75 x (3)2
100 x 3 (3:3:43)
115 x 3 (3:6:46)

Snatch:
20 x (3)2
50 x 3
55 x 3
60 x 3
70 x 2
80 x 1 (1:7:47)
72.5 x 3
82.5 x 2 (2:9:49)
92.5 x 1 (1:10:50)
85 x 3 (3:13:53)
95 x 2 (2:15:55)
105 x (1)3 (3:18:58)
105 x M
105 x (1)3 (3:21:61)
107.5 x 1 (1:22:62)
85 x (2)5 (10:32:72)

107.5kg Snatch

Snatch Pull:
85 x 3 (3:35:75)
105 x 3 (3:38:78)
120 x (3)3 (9:47:87)

2018DEC16 (WEN5/3/1 D2.W1.C10)

Bench Press:
20 x (5)2
46 x 5
66 x 5
86 x 5 (5:5:25)
99 x 5 (5:10:30)
112 x (2)5 (10:20:40)

Bench Press + Bent Over Kettlebell Row + Chin Up:
((66 x 10) + (16 x 10) + (bw x 2))5

Dips + Lying Stiff Arm Pullover + Close Grip Bench:
((bw x 10) + (22.5 x 10) + (22.5 x 10))5

Kettlebell Press + Standing Plate Cuban Curl:
((16 x 6) + (1.5 x 20))5

Captains of Crush + Twist Yo Wrist:
((#1 x 5 L/R) + (2.5 x 3 Up/Down))1
((#1 x 5 L/R) + (2.5 x 2 Up/Down))1
((#1 x 5 L/R) + (2.5 x 1 Up/Down))1

2018DEC14 (WEN5/3/1 D1.W1.C10)

Back Squat:
20 x (5)2
54 x 5
74 x 5
104 x 5
134 x 5 (5:5:5)
154.5 x 5 (5:10:10)
175 x (2)5 (10:20:20)

175kg x 2 Back Squat

Back Squat + Reverse Hyper (Roller):
((103 x 10) + (170 x 10))5

Good Morning + McGill 3 + Pull Up:
((20 x 6) + 4 + (bw x 1))1
((22.5 x 6) + 3 + (bw x 2))1
((25 x 6) + 2 + (bw x 3))1
((27.5 x 6) + 1 + (bw x 4))1
((30 x 6) + 0 + (bw x 5))1

Standing Plate Cuban Curl + Bent Over Banded Tricep Kick Back + Reverse Barbell Curl:
((1.5 x 20) + (Purplex2 x 20) + (20 x 20))5

2018DEC13 (WEN5/3/1 D4.W4.C9) * DELOAD

24" Block Clean + Power Jerk:
20 x (1+1)5
40 x (1+1)3
50 x (1+1)2
60 x (1+1)1
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1 (2:2:64)
80 x (1+1)3
100 x (1+1)2 (4:6:68)
120 x (1+1)1 (2:8:70)
100 x (1+1)6 (12:20:82)
70 x (1+1)5

120kg 24" Block Clean + Power Jerk

* Notes:

- I was moving pretty well today even after all the recent back issues.  I'm thrilled because the weights moved relatively easy.

2018DEC12 (REST)

Rest:

- Taking another day off to help heal the low back and hip, and address some car issues.  I'll get back at it tomorrow.

2018DEC11 (WEN5/3/1 D3.W4.C9) * DELOAD

24" Block Snatch:
30 x (3)3
50 x (3)3
60 x 3
70 x 3 (3:3:33)
80 x 2 (2:5:35)
90 x M
90 x 1 (1:6:36)
80 x 3 (3:9:39)
90 x 2 (2:11:41)
100 x (1)3 (3:14:44)
80 x (2)3 (6:20:50)

100kg 24" Block Snatch

Snatch Pull:
90 x 3 (3:23:53)
100 x 3 (3:26:56)
110 x (3)2 (6:32:62)

2018DEC10 (REST)

Rest:

- Another mandatory day of rest due to a tweaked low back.

2018DEC09 (WEN5/3/1 D2.W4.C9) * DELOAD

Bench Press:
20 x (5)2
32 x 5
52 x 5 (5:5:20)
65 x 5 (5:10:25)
78 x 5 (5:15:30)

Bench Press + Bent Over Kettlebell Row:
((65 x 10) + (12 x 6))5

Dips + Lying Stiff Arm Pullover + Close Grip Bench:
((bw x 10) + (20 x 6) + (20 x 6))1
((bw x 9) + (22.5 x 6) + (22.5 x 6))1
((bw x 8) + (25 x 6) + (25 x 6))1
((bw x 7) + (27.5 x 6) + (27.5 x 6))1
((bw x 6) + (30 x 6) + (30 x 6))1

Standing Plate Cuban Curl + Bent Over Banded Tricep Kickback:
((1.25 x 20) + (Purplex2 x 15))5

2018DEC08 (WEN5/3/1 D1.W4.C9) * DELOAD

Back Squat:
20 x (5)4
61 x (5)2
81 x 5 (5:5:5)
101 x 5 (5:10:10)
121 x 5 (5:15:15) * injury

121kg x 5 Back Squat

Belt Squat:
20 x 6
40 x 6
101 x (10)5

Belt Calf Raise:
101 x (10)5

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

* Notes:

- I'm dealing with some more low back issues again today.  I thought I was good to go for a few sets of back squats because my back was feeling better this morning; however, the set with 121kg put my back out again.  Strange, because 101kg leading up to 121kg was so easy and it felt amazingly good.  Nevertheless, here I am again, hobbling around like a gimp.  To deal with the low back issues, I went forward with some belt squats, which I haven't performed in a very long time.  Surprisingly, they felt pretty good, even though I had to make some adjustments to my equipment set up because I'd loaned out my Elephant Blocks to a friend.  Regardless, I got them done and I actually feel like they helped reposition my back.  I'll stick with the belt squats and front squats until my low back issue resolves.

2018DEC07 (REST)

Rest:

- I'm taking a day off because I managed to tweak my low back yesterday with my very last clean at 135kg.  I'll attempt to get under the bar tomorrow.  Thankfully, I'm starting a deload week; however, this is not the way I'd like to start one.

2018DEC06 (WEN5/3/1 D4.W3.C9)

18" Block Clean Pull:
20 x (5)2
60 x (3)2
100 x (3)2 (6:6:93)
130 x 3 (3:9:96)

18" Block Clean + Power Jerk:
55 x (3+3)2
75 x (2+2)1
95 x (1+1)1 (2:11:98)
75 x (3+3)1
95 x (2+2)1 (4:15:102)
115 x (1+1)1 (2:17:104)
95 x (1+1)3 (6:23:110)
115 x (1+1)2 (4:27:114)
125 x (1+1)1 (2:29:116)
105 x (1+1)1 (2:31:118)
112.5 x (1+1)1 (2:33:120)
120 x (1+1)1 (2:35:122)
127.5 x (1+1)1 (2:37:124)
135 x (1+1)1 (2:39:126)
115 x (1+M)1 (1:40:127)

135kg 18" Block Clean + Power Jerk

McGill 3 + Reverse Hyper (Roller):
4 + (140 x 15)
3 + (140 x 15)
2 + (140 x 15)
1 + (140 x 15)

2018DEC05 (WEN5/3/1 D3.W3.C9)

Snatch Pull:
20 x (3)2
55 x (3)2
75 x (3)2 (6:6:32)
95 x 3 (3:9:35)
115 x 3 (3:12:38)

Snatch:
20 x 3
55 x (3)2
65 x 2
75 x 1 (1:13:39)
65 x 3
75 x 2 (2:25:41)
85 x 1 (1:26:42)
75 x 3 (3:29:45)
85 x 2 (2:31:47)
95 x 1 (1:32:48)
85 x 3 (3:35:51)
92 x 2 (2:37:53)
105 x (1)6 (6:43:59)
115 x C
85 x (2)5 (10:53:69)

105kg Snatch

Snatch Pull:
95 x 3 (3:56:72)
115 x 3 (3:59:75)
125 x (3)3 (9:68:84)
130 x 3 (3:71:87)

2018DEC04 (WEN5/3/1 D2.W3.C9)

Bench Press:
20 x (5)2
57.5 x 5
77.5 x 5
97.5 x 5 (5:5:18)
110.5 x 3 (3:8:21)
123.5 x 2 (2:10:23)
123.5 x (1)3 (3:13:26)

Bench Press + Kettlebell Bent Row:
((65 x 10) + (24 x 6))1
((65 x 10) + (28 x 6))1
((65 x 10) + (32 x 6))1
((65 x 10) + (28 x 6))1
((65 x 10) + (24 x 6))1

Dips + Lying Stiff Arm Pullover + Close Grip Bench:
((bw x 6) + (25 x 6) + (25 x 6))5

Kettlebell Press + Standing Plate Cuban Curl + Bent Over Banded Tricep Kickback:
((16 x 6) + (1.5 x 20) + (Purplex2 x 15))5

McGill 3 + Standing Axle Wrist Rocks + Bottom Up Kettlebell Press:
4 + (15 x 20) + (8 x 10)
3 + (15 x 20) + (8 x 10)
2 + (15 x 20) + (8 x 10)
1 + (15 x 20) + (8 x 10)
0 + (15 x 20) + (8 x 10)

2018DEC03 (WEN5/3/1 D1.W3.C9)

Back Squat:
20 x (5)3
71.5 x (5)2
101.5 x 5
131.5 x 5
151.5 x 5 (5:5:5)
172 x 3 (3:8:8)
192 x 2 (2:10:10)
192 x (1)3 (3:13:13)

192kg x 2 Back Squat

Standing Barbell Calf Raise + Standing Band Tricep Pushdown + McGill 3:
((101 x 10) + (Purplex2 x 20) + 4)1
((101 x 10) + (Purplex2 x 20) + 3)1
((101 x 10) + (Purplex2 x 20) + 2)1
((101 x 10) + (Purplex2 x 20) + 1)1
((101 x 10) + (Purplex2 x 20) + 0)1

2018DEC02 (REST)

Rest:

- I'm trying to stay proactive with my recovery by resting every Sunday, regardless of my training schedule and desire to lift.  I'm hoping this will help keep me healthy physically and mentally primed to attack the weights on Monday.

2018DEC01 (WEN5/3/1 D4.W2.C9)

12" Block Power Clean + Power Jerk:
20 x (1+1)6
32.5 x (3+3)3

12" Block Clean Pull:
52.5 x 3
72.5 x 3
92.5 x 3
112.5 x 3 (3:3:87)
132.5 x 3 (3:6:90)

12" Block Power Clean + Power Jerk:
52.5 x (3+3)1
72.5 x (2+2)1
92.5 x (1+1)1
82.5 x (3+3)1
92.5 x (2+2)1
102.5 x (1+1)1 (2:8:92)
92.5 x (3+3)1
112.5 x (2+2)1 (4:12:96)
122.5 x (1+1)1 (2:14:98)
112.5 x (1+1)3 (6:20:104)
122.5 x (1+1)2 (4:24:108)
132.5 x (1+1)1 (2:26:110)
112.5 x (1+1)6 (12:38:122)

132.5kg 12" Block Power Clean + Power Jerk

12" Block Clean Pull:
132.5 x 3 (3:41:125)
152.5 x (3)3 (9:50:134)