2019FEB28 (WEN5/3/1 D2.W3.C13)

Bench Press:
20 x (5)2
45 x 5
65 x 5
85 x 5
105 x 5 (5:5:14)
119 x 3 (3:8:17)
133 x (1)3 (3:11:20)

133kg Bench Press

Bench Press + Bent Over KB Row + Chin Up:
((70 x 10) + (32 x 6 L/R) + (bw x 2))5

Dips + Lying Stiff Arm Barbell Pullover + Close Grip Bench Press:
((bw x 10) + (20 x 10) + (20 x 10))1
((bw + 16 x 6) + (30 x 6) + (30 x 6))1
((bw + 18 x 6) + (35 x 6) + (35 x 6))1
((bw + 20 x 6) + (40 x 6) + (40 x 6))1
((bw + 22 x 6) + (45 x 6) + (45 x 6))1

Standing Plate Cuban Curl + KB Jefferson Curl + Captains of Crush:
((1.5 x 20) + (8 x 1) + (#2 x 1 L/R + #1.5 x 2 L/R + #1 x 4 L/R))3

Standing Band Face Pull + KB Jefferson Curl + Seated Reverse Wrist Curl:
((Green x 10) + (8 x 1) + (20 x 20))2

2019FEB27 (WEN5/3/1 D1.W3.C13)

Back Squat:
20 x (5)3
63 x (5)2
93 x 5
133 x 5
163 x 5 (5:5:5)
185 x 3 (3:8:8)
207 x 1 (1:9:9) * PR

207kg Back Squat

Back Squat + Standing Plate Cuban Curl:
((109 x 10) + (.5 x 20))1
((109 x 10) + (1 x 20))1
((109 x 10) + (1.5 x 20))1
((109 x 10) + (2 x 20))1
((109 x 10) + (2.5 x 20))1

Reverse Hyper (Strap) + KB Jefferson Curl:
((60 x 10) + (8 x 1))5

Good Morning + Seated Wrist Curl:
((20 x 6) + (20 x 25))1
((22.5 x 6) + (22.5 x 25))1
((25 x 6) + (25 x 25))1
((22.5 x 6) + (22.5 x 25))1
((20 x 6) + (20 x 25))1

2019FEB26 (WEN5/3/1 D4.W2.C13)

18" Block Power Clean + Power Jerk:
20 x (1+1)3
40 x (3+1)3
60 x (3+1)2
80 x (3+1)1
60 x (3+1)1
80 x (2+1)1
100 x (1+1)1 (2:2:42)
80 x (3+1)1
100 x (2+1)1 (3:5:45)
120 x (1+1)1 (2:7:47)
100 x (3+1)2 (8:15:55)

120kg 18" Block Power Clean + Power Jerk

18" Block Clean to Squat Jerk:
60 x (1+1)3
80 x (1+1)2
100 x (1+1)2 (4:19:59)
60 x (1+1)2

Panda Clean Pull:
60 x (3)2
100 x 3 (3:22:62)
120 x 2 (2:24:64)
130 x (2)2 (4:28:68)

2019FEB25 (WEN5/3/1 D3.W2.C13)

18" Block Snatch:
20 x (3)3
40 x (1)5
60 x (1)2
80 x 1 (1:1:25)
70 x (1)3 (3:4:28)
90 x (1)2 (2:6:30)
110 x (M)2
90 x (M)2
70 x (1)2 (2:8:32)
90 x M
90 x 1 (1:9:33)
100 x 1 (1:10:34)
105 x (M)4

100kg 18" Block Snatch

KB Jefferson Curl + Good Morning:
((8 x 1) + (20 x 6))3

Snatch Balance:
20 x (1)3
70 x 2
90 x 2
110 x (1)4 (4:14:38)
120 x (M)2
120 x 1 (1:15:39)
130 x 1 (1:16:40)

2019FEB24 (WEN5/3/1 D2.W2.C13)

Back Squat:
20 x (5)2
73 x (5)2
103 x 5
133 x 5
153 x 3 (3:3:20)
174 x 3 (3:6:23)
196 x 1 (1:7:24)

196kg Back Squat

Back Squat:
109 x (10)5

Reverse Hyper (Strap) + Seated Good Morning + Kettlebell Jefferson Curl:
((60 x 10) + (20 x 10) + (8 x 1))5

Standing Plate Cuban Curl + Standing Barbell Wrist Curl:
((1.5 x 20) + (20 x 25))5

2019FEB23 (REST)

Rest:

- Taking a day off to rest and get my shit together before I attack the squats scheduled for tomorrow.

2019FEB22 (WEN5/3/1 D1.W2.C13)

Bench Press:
20 x (5)2
58 x (5)2
78 x 5
98 x 3 (3:3:3)
112 x 3 (3:6:6)
126 x 3 (3:9:9)
126 x 2 (2:11:11)
126 x 1 (1:12:12)
126 x 3 (3:15:15)
126 x 2 (2:17:17)

126kg x 3 Bench Press

Bench Press + Bent Over Kettlebell Row + Chin Up:
((70 x 10) + (28 x 8 L/R) + (bw x 5))5

Dips + Lying Stiff Arm Barbell Pullover + Close Grip Bench:
((bw x 10) + (20 x 10) + (20 x 10))1
((bw + 12 x 8) + (30 x 8) + (30 x 8))1
((bw + 12 x 8) + (32.5 x 8) + (32.5 x 8))1
((bw + 12 x 8) + (35 x 8) + (35 x 8))1
((bw x 10) + (20 x 10) + (20 x 10))1

2019FEB21 (WEN5/3/1 D4.W1.C13)

24" Block Clean + Power Jerk:
20 x (1+1)5
40 x (1+1)5
60 x (1+1)3
80 x (1+1)1
60 x (1+1)3
80 x (1+1)2
100 x (1+1)1 (2:2:67)
110 x (1+1)1 (2:4:69)
120 x (1+1)1 (2:6:71)
100 x (1+1)5 (10:16:81)

120kg 24" Block Clean + Power Jerk

Clean Pull:
100 x 3 (3:19:84)
120 x 3 (3:22:87)
140 x (3)3 (9:31:96)

Jefferson Curl + Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((20 x 1) + (55 x 10) + (1.25 x 20))3

Standing Barbell Wrist Curl:
20 x (25)4

2019FEB20 (WEN5/3/1 D3.W1.C13)

24" Block Snatch:
20 x (3)2
40 x (1)6
50 x (1)5
60 x (1)4
70 x (1)3
80 x (1)2 (2:2:34)
90 x (M)2
80 x 1 (1:3:35)
87.5 x 1 (1:4:36)
95 x 1 (1:5:37)
102.5 x 1 (1:6:38)
82.5 x (3)3 (9:15:47)

102.5kg 24" Block Snatch

Snatch Pull:
82.5 x 3 (3:18:50)
92.5 x 3 (3:21:53)
102.5 x 3 (3:24:56)
112.5 x (3)9 (9:33:65)

Jefferson Curl + Standing Plate Cuban Curl:
((20 x 1) + (1.25 x 20))5

2019FEB19 (WEN5/3/1 D2.W1.C13)

Back Squat:
20 x (5)2
62 x (5)2
102 x 5
142 x 5 (5:5:25)
163 x 5 (5:10:30)
185 x (1)2 (2:12:32)

185kg Back Squat

Back Squat + Reverse Hyper (Strap):
((109 x 10) + (55 x 10))5

Jefferson Curl + Good Morning:
((20 x 1) + (20 x 6))5

2019FEB18 (WEN5/3/1 D1.W1.C13)

Bench Press:
20 x (5)2
51 x (5)2
71 x 5
91 x 5 (5:5:5)
105 x 5 (5:10:10)
119 x 4 (4:14:14)
119 x 3 (3:17:17)
119 x 2 (2:19:19)
119 x 1 (1:20:20)

119kg x 4 Bench Press

Bench Press + Bent Over Alternating Kettlebell Rows + Chin Up:
((70 x 10) + (24 x 10 L/R) + (bw x 2))5

Dips + Stiff Arm Lying Barbell Pull Over + Close Grip Bench + Standing Plate Cuban Curl:
((bw x 10) + (20 x 10) + (20 x 10) + (1.25 x 20))2
((bw + 10 x 10) + (30 x 10) + (30 x 10) + (1.25 x 20))1
((bw x 10) + (20 x 10) + (20 x 10) + (1.25 x 20))2

2019FEB10 - 2019FEB17 (REST - CANCUN VACATION)

Rest:

- Taking a winter vacation to Cancun, Mexico for the week.

2019FEB09 (WEN5/3/1 D2.W5.C12) * DELOAD

Back Squat:
20 x (5)2
55 x (5)2
85 x 5 (5:5:28)
107 x 5 (5:10:33)
129 x 5 (5:15:38)

129kg x 5 Back Squat

Back Squat + Pull Up:
((107 x 10) + (bw x 2))5

Reverse Hyper (Strap) + Good Morning:
((50 x 10) + (20 x 6))5

Jefferson Curl + Chin Up:
((20 x 1) + (bw x 2))5

2019FEB08 (WEN5/3/1 D1.W5.C12) * DELOAD

24" Block Snatch:
20 x (3)3
40 x (3)3
50 x (3)2
60 x 3
50 x 3
65 x 2
80 x 1 (1:1:1)
70 x 3
85 x 2 (2:3:3)
100 x M
100 x 1 (1:4:4)
90 x 2 (2:6:6)
100 x 1 (1:7:7)
95 x M
95 x 1 (1:8:8)
105 x (M)2
105 x 1 (1:9:9)
110 x 1 (1:10:10)
100 x (1)5 (5:15:15)
110 x M
110 x 1 (1:16:16)

110kg 24" Block Snatch

24" Block Snatch Pull:
110 x 3 (3:19:19)
120 x (2)2 (4:23:23)

Reverse Hyper (Strap) + Jefferson Curl:
((50 x 10) + (20 x 1))5

2019FEB07 (WEN5/3/1 D4.W4.C12)

Bench Press:
20 x (5)2
43 x (5)2
63 x 5
83 x 5
103 x 5 (5:5:75)
117 x 3 (3:8:78)
130 x 2 (2:10:80)
137 x 1 (1:11:81)
130 x 2 (2:13:83)
130 x 1 (1:14:84)

137kg Bench Press

Bench Press + Bent Over Alternating Kettlebell Row + Chin Up + Standing Plate Cuban Curl:
((69 x 10) + (32 x 6 L/R) + (bw x 2) + (1.5 x 20))5

Dips + Lying Stiff Arm Barbell Pullover + Close Grip Bench Press + Pull Up:
((bw x 10) + (20 x 10) + (20 x 10) + (bw x 2))1
((bw + 16 x 8) + (30 x 8) + (30 x 8) + (bw x 2))1
((bw + 24 x 6) + (35 x 6) + (35 x 6) + (bw x 2))1
((bw + 32 x 4) + (40 x 4) + (40 x 4) + (bw x 2))1
((bw x 10) + (20 x 10) + (20 x 10) + (bw x 2))1

Bell Up Kettlebell Press:
8 x 10
12 x 6
16 x 6
20 x 4
24 x M
24 x 1

Standing Band Tricep Pushdown + Bent Over Behind the Neck Press + Jefferson Curl:
((Purplex2 x 20) + (pvc x 20) + (20 x 1))5

2019FEB06 (WEN 5/3/1 D3.W4.C12)

18" Block Power Clean + Power Jerk:
20 x (1+1)3
40 x (1+1)3
50 x (1+1)3
60 x (1+1)2
70 x (1+1)1
60 x (1+1)3
80 x (1+1)2
100 x (1+1)1 (2:2:35)
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1 (2:4:37)
110 x (1+1)1 (2:6:39)
120 x (1+1)1 (2:8:41)
130 x (1+1)1 (2:10:43)
115 x (1+1)1 (2:12:45)
125 x (1+1)1 (2:14:47)
140 x (M)2
120 x (1+1)4 (8:22:55)

130kg 18" Block Power Clean + Power Jerk

18" Block Clean Pull:
140 x 3 (3:25:58)
145 x 3 (3:28:61)
150 x 3 (3:31:64)
155 x 3 (3:34:67)
160 x 3 (3:37:70)

Jefferson Curl + Reverse Hyper (Strap):
((20 x 1) + (50 x 10))5

McGill 3:
4/3/2/1

2019FEB05 (WEN5/3/1 D2.W4.C12)

Back Squat:
20 x (5)2
71 x (5)2
101 x 5
131 x 5
161 x 5 (5:5:28)
182 x 3 (3:8:31)
203 x 1 (1:9:32) * PR 1
205 x 1 (1:10:33) * PR 2

205kg Back Squat

Back Squat:
107 x (10)5

Reverse Hyper (Strap) + Good Morning:
((50 x 10) + (20 x 6))5

Jefferson Curl:
20 x (1)5

* Notes:

- Today I PR'd my back squat at 205kg/451lbs!  It's the most I've ever back squatted!  I really wanted to knock out a double at 203kg but it wasn't in the cards today, so instead of attempting 203kg for a second single, I bumped up the weights to 205kg -- and made it!

2019FEB04 (WEN5/3/1 D1.W4.C12)

18" Block Snatch:
20 x (3)2
40 x (3)2
50 x (3)2
70 x 3 (3:3:3)
90 x 2 (2:5:5)
100 x (M)2
80 x 3 (3:8:8)
90 x 2 (2:10:10)
100 x (M)2
70 x 2 (2:12:12)
90 x 1 (1:13:13)
100 x (M)2
50 x (3)3
70 x 2 (2:15:15)
90 x M
100 x (M)2
100 x 1 (1:16:16)
100 x M
100 x 1 (1:17:17)

100kg 18" Block Snatch

18" Block Snatch Pull:
110 x 3 (3:20:20)
115 x 3 (3:23:23)

Jefferson Curl + Captains of Crush:
((20 x 1) + (#1 x 5 L/R))2
((20 x 1) + (#1.5 x 3 L/R))1
((20 x 1) + (#1 x 5 L/R))2

2019FEB03 (REST)

Rest:

- I'm taking the day off.  My low back feels like shit again. 

2019FEB02 (WEN5/3/1 D4.W3.C12)

Clean + Power Jerk:
20 x (1+1)5
40 x (1+1)5
50 x (2+1)3
70 x (2+1)2
90 x (2+1)1
80 x (3+1)1
100 x (2+1)1 (3:3:49)
120 x (1+1)1 (2:5:51)
110 x (2+1)1 (3:8:54)
130 x (1+1)1 (2:10:56)
110 x (2+1)2 (6:16:62)

130kg Clean + Power Jerk

Clean Pull:
130 x 3 (3:19:65)
140 x (2)2 (4:23:69)

Jefferson Curl:
20 x (1)5

Standing Band Tricep Pushdown + Standing Plate Cuban Curl:
((Green x 50) + (1.25 x 50))2

Butt March:
4' + Red x 1

2019FEB01 (WEN5/3/1 D3.W3.C12)

Bench Press:
20 x (5)2
40 x 5
60 x 5
80 x 5
100 x 3 (3:3:33)
113 x 3 (3:6:36)
127 x (3)2 (6:12:42)
127 x (2)2 (4:16:46)

127kg x 3 Bench Press

Bench Press + Bent Over Alternating Kettlebell Row + Standing Plate Cuban Curl + Chin Up:
((69 x 10) + (24 x 6 L/R) + (1.25 x 20) + (bw x 2))1
((69 x 10) + (28 x 6 L/R) + (1.5 x 20) + (bw x 2))1
((69 x 10) + (32 x 6 L/R) + (2 x 20) + (bw x 2))1
((69 x 10) + (28 x 6 L/R) + (1.5 x 20) + (bw x 2))1
((69 x 10) + (24 x 6 L/R) + (1.25 x 20) + (bw x 2))1

Dips + Lying Barbell Stiff Arm Pullover + Close Grip Bench + Pull Up:
((bw x 10) + (32.5 x 8) + (32.5 x 8) + (bw x 2))1
((bw + 12 x 8) + (32.5 x 8) + (32.5 x 8) + (bw x 2))1
((bw + 16 x 6) + (32.5 x 8) + (32.5 x 8) + (bw x 2))1
((bw + 12 x 8) + (32.5 x 8) + (32.5 x 8) + (bw x 2))1
((bw x 10) + (32.5 x 8) + (32.5 x 8) + (bw x 2))1

Bell Up Kettlebell Press + Kettlebell Alternating Sotts Press:
((12 x 6) + (8 x 2))2
((16 x 7) + (12 x 4))1
((12 x 6) + (8 x 2))2