2019MAR31 (WEN5/3/1 D1.W3.C15)

Back Squat:
20 x (5)2
60 x (5)2
100 x 5
140 x 5
170 x 5 (5:5:5)
193 x 3 (3:8:8)
215 x M

193kg x 3 Back Squat

Back Squat + Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((114 x 10) + (2 x 20) + (Purple2 x 20))5

Reverse Hyper (Strap) + Loading Pin Plate Jefferson Curl + Captains of Crush:
((80 x 10) + (10 x 1 @60s) + (#1 x 6 L/R))1
((80 x 10) + (12.5 x 1 @60s) + (#1.5 x 3 L/R))1
((80 x 10) + (15 x 1 @60s) + (#2 x 1 L/R))1
((80 x 10) + (17.25 x 1 @60s) + (#2.5 x 1/4 short L/R1))1
((80 x 10) + (12.5 x 1 @60s) + (#2 x 1L/#2.5 x 1R))1

* Notes:

- Today was not exactly the day that I was expecting on the platform.  I missed a very big 215kg back squat by nearly millimeters!  This would have been a lifetime personal record!

After reflection, I should have made this lift; however, I've told myself that I would stay deliberate and calculated with my lifts; especially, with regards to injury prevention and I wouldn't expose myself any avoidable or preventable injury.  So, I bailed on this back squat, but I'm not quite as disappointed as you might think.  The last time I missed a back squat was back in October of 2018 at 180kg.  Missing a back squat that is 35kg heavier, tells me that I've made a significant amount of progress this lift.  Furthermore, I accept the reality that I won't have a perfect day all the time.  Weightlifting is tough, and some days you come out on top, and other days you get crushed.  Today, just happened to be a day where I lost my battle with the barbell.

Could I have done more?  Could I have done less?  Yes and yes, but today was a good benchmark to get at -- even if I missed the lift, because it makes me realize that I have a lot more potential and strength than I give myself credit for.  So, I'll keep on showing up, grinding away, and eventually 215kg will become a routine lift!

215kg Back Squat Fail

2019MAR30 (WEN5/3/1 D4.W2.C15)

Snatch:
20 x (3)3
40 x (3)3
50 x (3)3
60 x (2)2
70 x (2)2
82.5 x 1 (1:1:56)
92.5 x 1 (1:2:57)
87.5 x 1 (1:3:58)
97.5 x 1 (1:4:59)
92.5 x 1 (1:5:60)
102.5 x 1 (1:6:61) * dmax
82.5 x (2)3 (6:12:67)

102.5kg Snatch

Snatch Pull:
112.5 x (3)3 (9:21:76)

Clean + Squat Jerk:
20 x (1+1)5

Hip Clean + Squat Jerk:
20 x (3+1)5

KB Jefferson Curl + Standing Plate Cuban Curl + Loading Pin Heavy Hammer:
((8 x 1 @60s) + (2 x 20) + (2.5 x 10 L/R))3

2019MAR29 (WEN5/3/1 D3.W2.C15)

Bench Press:
20 x (5)3
43 x 5
63 x 5
83 x 5
103 x 3 (3:3:51)
118 x 3 (3:6:54)
132 x 1 (1:7:55)

132kg Bench Press

Bench Press + Seated KB Press:
((74 x 10) + (12 x 8))1
((74 x 10) + (16 x 8))1
((74 x 10) + (20 x 8))1
((74 x 10) + (16 x 8))1
((74 x 10) + (12 x 8))1

Dips + Superman Rows:
((bw x 10) + (40 x 8))1
((bw x 10) + (50 x 8))1
((bw x 10) + (60 x 8))1
((bw x 10) + (70 x 8))1
((bw x 10) + (80 x 8))1

KB Jefferson Curl + Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((8 x 1 @60s) + (2 x 20) + (Purple2 x 20))5

2019MAR28 (WEN5/3/1 D2.W2.C15)

Power Clean + Power Jerk:
20 x (1+1)5
40 x (1+1)5
52.5 x (1+1)3

18" Block Power Clean + Power Jerk:
62.5 x (1+1)3
72.5 x (1+1)3
82.5 x (1+1)3
92.5 x (1+1)3 (6:6:13)
102.5 x (1+1)3 (6:12:19)
112.5 x (1+1)2 (4:16:23)
122.5 x M
122.5 x (1+1)2 (4:20:27)
105.5 x (1+1)3 (6:26:33)

122.5kg 12" Block Power Clean + Power Jerk

Block Clean Pull:
102.5 x 3 (3:29:36)
122.5 x 3 (3:32:39)
132.5 x (3)3 (9:41:48)

KB Jefferson Curl + Standing Plate Cuban Curl + Loading Pin Wrist Roller:
((8 x 1 @60s) + (1.5 x 20) + (2.5 x 1 Up/Down))1
((8 x 1 @60s) + (1.5 x 20) + (3.75 x 1 Up/Down))1
((8 x 1 @60s) + (1.5 x 20) + (4.25 x 1 Up/Down))1

KB Jefferson Curl + Twist Yo Wrist + Standing Band Reverse Pec Deck:
((8 x 1 @60s) + (3.75 x 1 Up/Down) + (Green x 20))1
((8 x 1 @60s) + (5 x 1 Up/Down) + (Green x 20))1

2019MAR27 (WEN5/3/1 D1.W2.C15)

Back Squat:
20 x (5)3
79 x (5)2
109 x 5
139 x 5
159 x 3 (3:3:3)
182 x 3 (3:6:6)
204 x 1 (1:7:7)

204kg Back Squat

Back Squat + Standing Plate Cuban Curl + Captains of Crush:
((114 x 10) + (1.5 x 20) + (#1 x 10 L/R))5

Reverse Hyper (Strap) + Standing Band Reverse Pec Deck:
((80 x 10) + (Green x 20))5

KB Jefferson Curl + Loading Pin Heavy Hammer:
((8 x 1 @60s) + (2.5 x 10 L/R))1
((8 x 1 @60s) + (3 x 10 L/R))1
((8 x 1 @60s) + (3.5 x 10 L/R))1
((8 x 1 @60s) + (4 x 10 L/R))1
((8 x 1 @60s) + (4.5 x 10 L/R))1

2019MAR26 (WEN5/3/1 D4.W1.C15)

18" Block Snatch:
20 x (3)3
42.5 x (1)5
52.5 x (1)3
62.5 x (1)3
72.5 x (1)2
82.5 x M
82.5 x 1 (1:1:66)
72.5 x 3
82.5 x 2 (2:3:68)
92.5 x 1 (1:4:69)
102.5 x (M)4
92.5 x M
92.5 x 1 (1:5:70)
102.5 x (M)3
102.5 x 1 (1:6:71)
82.5 x (2)3 (6:12:77)

102.5kg 18" Block Snatch

Snatch Pull:
92.5 x 3 (3:15:80)
102.5 x 3 (3:18:83)
112.5 x (3)3 (3:27:92)

KB Jefferson Curl + Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((8 x 1 @60s) + (1.5 x 20) + (Purple2 x 10 Sup/Pro))3

KB Jefferson Curl + Standing Band Face Pull + Standing Reverse Curl:
((8 x 1 @60s) + (Green x 10) + (20 x 10))2

2019MAR25 (WEN5/3/1 D3.W1.C15)

Bench Press:
20 x (5)2
55 x (5)2
75 x 5
95 x 5 (5:5:54)
110 x 5 (5:10:59)
125 x 3 (3:13:62)
125 x 2 (2:15:64)
125 x 1 (1:16:65)

125kg x 3 Bench Press

Bench Press + Seated KB Press:
((74 x 10) + (8 x 10))1
((74 x 10) + (12 x 10))1
((74 x 10) + (16 x 10))1
((74 x 10) + (12 x 10))1
((74 x 10) + (8 x 10))1

Dips + Superman Rows:
((bw x 10) + (40 x 10))1
((bw x 10) + (45 x 10))1
((bw x 10) + (50 x 10))1
((bw x 10) + (55 x 10))1
((bw x 10) + (60 x 10))1

KB Jefferson Curl + Fat Grip Wrist Roller + Standing Plate Cuban Curl:
((8 x 1 @60s) + (2.5 x 1 Up/Down) + (1.5 x 20)3

KB Jefferson Curl + Loading Pin Heavy Hammer + Standing Band Face Pull:
((8 x 1 @60s) + (3 x 10 L/R) + (Green x 10))2

2019MAR24 (REST)

Rest:

- I'm taking a day off from training.  My left knee is giving me hell lately.  For some reason, it's not tracking properly and causing me pain on the medial side of the knee.  Walking feels awkward and there is a slight limp in my gait.  Rest is probably the best remedy for the short term.

2019MAR23 (WEN5/3/1 D2.W1.C15)

18" Block Clean + Power Jerk:
20 x (1+1)3
42.5 x (1+1)5
62.5 x (1+1)3
82.5 x (1+1)2
102.5 x (1+1)1 (2:2:17)
92.5 x (1+1)2 (4:6:21)
112.5 x (1+1)1 (2:8:23)
102.5 x (1+1)2 (4:12:27)
122.5 x (1+1)1 (2:14:29)
102.5 x (1+1)4 (8:22:37)

122.5kg 18" Block Clean + Power Jerk

Clean Pull:
112.5 x 3 (3:25:40)
132.5 x (3)3 (9:34:49)

KB Jefferson Curl + Standing Plate Cuban Curl + Standing Wrist Roller:
((8 x 1 @60s) + (1.5 x 20) + (2.5 x 1 Up/Down))1
((8 x 1 @60s) + (1.5 x 20) + (3 x 1 Up/Down))1
((8 x 1 @60s) + (1.5 x 20) + (3.5 x 1 Up/Down))1
((8 x 1 @60s) + (1.5 x 20) + (4 x 1 Up/Down))1
((8 x 1 @60s) + (1.5 x 20) + (4.5 x 1 Up/Down))1

2019MAR22 (WEN5/3/1 D1.W1.C15)

Back Squat:
20 x 5
67 x (5)2
107 x 5
147 x 5 (5:5:5)
170 x 5 (5:10:10)
193 x 2 (2:12:12)

193kg x 2 Back Squat

Back Squat + Standing Plate Cuban Curl:
((114 x 10) + (1.5 x 20))5

Reverse Hyper (Strap) + Loading Pin Heavy Hammer:
((80 x 10) + (2.5 x 10 L/R))5

KB Jefferson Curl + Seated Wrist Curl:
((8 x 1 @60s) + (20 x 25))5

2019MAR21 (WEN5/3/1 D3.W4.C14) * DELOAD

Bench Press:
20 x (5)2
57 x 5 (5:5:43)
72 x 5 (5:10:48)
86 x 5 (5:15:53)

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

Dips + Lying Stiff Arm Pullover + Close Grip Bench:
((bw x 10) + (20 x 10) + (20 x 10))3

KB Jefferson Curl + Standing Plate Cuban Curl + Loading Pin Heavy Hammer:
((8 x 1 @60s) + (1.5 x 20) + (2.5 x 10 L/R))3

2019MAR20 (WEN5/3/1 D2.W4.C14) * DELOAD

24" Block Snatch:
20 x (3)3
40 x (3)2
50 x (3)3
60 x 2
70 x 1 (1:1:16)
60 x 3
70 x 2 (2:3:18)
80 x 1 (1:4:19)
70 x 3 (3:7:22)
80 x 2 (2:9:24)
90 x 1 (1:10:25)
95 x 1 (1:11:26)
100 x M
100 x 1 (1:12:27)
105 x (M)2
90 x 1 (1:13:28)
92.5 x 1 (1:14:29)
95 x M

100kg 24" Block Snatch

Snatch Pull:
95 x 3 (3:17:32)
105 x 3 (3:20:35)
115 x 3 (3:23:38)

KB Jefferson Curl + Standing Plate Cuban Curl + Hanging Hip Shift:
((8 x 1 @60s) + (1.5 x 20) + (bw x 6 L/R))3

2019MAR19 (WEN5/3/1 D1.W4.C14) * DELOAD

Back Squat:
20 x (5)3
58 x 5
88 x 5 (5:5:5)
111 x 5 (5:10:10)
133 x 5 (5:15:15)

133kg x 5 Back Squat

Back Squat + Standing Plate Cuban Curl:
((111 x 10) + (1.5 x 20))5

Reverse Hyper (Strap) + Standing Band Face Pull + Standing Wrist Roller + KB Jefferson Curl:
((70 x 10) + (Green x 10) + (5 x 1 Up/Down) + (8 x 1 @60s))3

2019MAR18 (WEN5/3/1 D4.W3.C14)

6" Block Clean + Power Jerk:
20 x (1+1)3
40 x (1+1)3
50 x (1+1)3
60 x (1+1)3
70 x (1+1)3
80 x (1+1)2
90 x (1+1)1 (2:2:42)
80 x (1+1)1
100 x (1+1)1 (2:4:44)
120 x (1+1)1 (2:6:46)
100 x (1+1)4 (8:14:54)

120kg 6" Block Clean + Power Jerk

Clean Pull:
100 x 3 (3:17:57)
120 x 3 (3:20:60)
140 x (3)2 (6:26:66)

KB Jefferson Curl + Standing Plate Cuban Curl:
((8 x 1 @60s) + (1.5 x 20))5

Loading Pin Heavy Hammer + Cable Wrist Roller:
((2.5 x 10 L/R) + (2.5 x 1 Up/Down))1
((2.5 x 10 L/R) + (3.75 x 1 Up/Down))1
((2.5 x 10 L/R) + (5 x 1 Up/Down))1

2019MAR17 (REST)

Rest:

- Taking a day off.

2019MAR16 (WEN5/3/1 D3.W3.C14)

Bench Press:
20 x (5)2
47 x 5
67 x 5
87 x 5
107 x 5 (5:5:36)
122 x 3 (3:8:39)
136 x 1 (1:9:40)

136kg Bench Press

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

Dips + Lying Stiff Arm Pullover + Close Grip Bench + Pull Up:
((bw x 10) + (20 x 10) + (20 x 10) + (bw x 2))5

KB Jefferson Curl + Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((8 x 1 @60s) + (1.5 x 20) + (Purple2 x 10 pronated/10 suplinated))3

2019MAR15 (WEN5/3/1 D2.W3.C14)

6" Block Snatch:
20 x (3)3
40 x (3)3
50 x 3
60 x 2
70 x 1
80 x 1 (1:1:10)
90 x 1 (1:2:11)
100 x (M)2
90 x 1 (1:3:12)
95 x 1 (1:4:13)
100 x 1 (1:5:14)
105 x M
105 x 1 (1:6:15)
107.5 x (M)2
97.5 x (M)2

Snatch:
90 x 1 (1:7:16)
100 x 1 (1:8:17)
110 x 1 (1:9:18)

110kg Snatch

Power Snatch:
92.5 x (2)2 (4:13:22)

Snatch Pull:
100 x 3 (3:16:25)
110 x 3 (3:19:28)
120 x 3 (3:22:31)

KB Jefferson Curl + Loading Pin Heavy Hammer:
((8 x 1 @60s) + (2.5 x 10 L/R))3

2019MAR14 (WEN5/3/1 D1.W3.C14)

Back Squat:
20 x (5)2
47 x (5)2
77 x (5)
107 x 5
137 x 5
167 x 5 (5:5:5)
189 x 3 (3:8:8)
211 x 1 (1:9:9) * PR

211kg Back Squat

Back Squat + Standing Plate Cuban Curl:
((111 x 10) + (1.5 x 20))5

Reverse Hyper (Strap) + Good Morning + Behind the Neck Press:
((70 x 10) + (20 x 6) + (20 x 6))5

KB Jefferson Curl + Hanging Hip Shifts:
((8 x 1 @60s) + (bw x 6 L/R))3

KB Jefferson Curl + Captains of Crush:
((8 x 1 @60s) + (#2 x 1 + #1.5 x 2 + #1 x 4 + #T x 8))2

2019MAR13 (WEN5/3/1 D4.W2.C14)

12" Block Clean + Power Jerk:
20 x (1+1)6
40 x (3+1)4
50 x (3+1)2
60 x (3+1)1
70 x (2+1)1
80 x (1+1)1
70 x (3+1)1
80 x (2+1)1
90 x (1+1)1 (2:2:46)
80 x (1+1)1
90 x (1+1)1 (2:4:48)
100 x (1+1)1 (2:6:50)
90 x (1+1)1 (2:8:52)
100 x (1+1)1 (2:10:54)
110 x (1+1)1 (2:12:56)
120 x (1+1)1 (2:14:58)
102.5 x (2+1)3 (9:23:67)

120kg 12" Block Clean + Power Jerk

Clean Pull:
120 x 3 (3:26:70)
130 x 3 (3:29:73)
135 x 3 (3:32:76)
140 x 3 (3:35:79)

KB Jefferson Curl + Standing Band Face Pull + Standing Band Tear Aparts:
((8 x 1 @60s) + (Green x 10) + (Green x 10))3

KB Jefferson Curl + Loading Pin Heavy Hammer:
((8 x 1 @60s) + (2.5 x 10 L/R))2

Loading Pin Heavy Hammer + Seated Barbell Wrist Curl:
((2.5 x 10 L/R) + (20 x 25))3

2019MAR12 (WEN5/3/1 D3.W2.C14)

Bench Press:
20 x (5)3
40 x (5)2
60 x 5
80 x 5
100 x 3 (3:3:35)
114 x 3 (3:6:38)
129 x 2 (2:8:40)
129 x (1)4 (4:12:44)

129kg x 2 Bench Press

Bench Press + Bent Over KB Row + Chin Up:
((72 x 10) + (32 x 8 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))5

Heavy Hammer + KB Jefferson Curl:
((5# x 10 L/R) + (8 x 1 @60s))1
((3.75# x 15 L/R) + (8 x 1 @60s))1
((2.5# x 20 L/R) + (8 x 1 @60s))1

2019MAR11 (WEN5/3/1 D2.W2.C14)

Snatch:
20 x (3)3
40 x (2)3
50 x (2)3
60 x (2)2
70 x (2)2
80 x 2 (2:2:9)
90 x (1)2 (2:4:11)
95 x (1)2 (2:6:13)
100 x M
101 x 1 (1:7:14)
103 x 1 (1:8:15)
105 x 1 (1:9:16)
108 x 1 (1:10:17)
88 x (2)3 (6:16:23)

108kg Snatch

Snatch Pull:
118 x (3)3 (9:25:32)

Good Morning + Standing Plate Cuban Curl:
((20 x 6) + (1.5 x 20))5

2019MAR10 (WEN5/3/1 D1.W2.C14)

Back Squat:
20 x (5)3
45 x (5)2
65 x (5)2
95 x 5
125 x 5
155 x 3 (3:3:3)
178 x 3 (3:6:6)
200 x 1 (1:7:7)

200kg Back Squat

Back Squat:
111 x (10)5

Good Morning + Standing Plate Cuban Curl:
((20 x 6) + (1.5 x 10))5

Jefferson Curl:
20 x (1)5

2019MAR09 (WEN5/3/1 D4.W1.C14)

Clean + Power Jerk:
20 x (1+1)5
40 x (1+1)6
50 x (1+1)4
60 x (1+1)2
70 x (1+1)1
60 x (1+1)1
80 x (1+1)1
90 x (1+1)1 (2:2:59)
80 x (1+1)1
100 x (1+1)1 (2:4:61)
110 x (1+1)1 (2:6:63)
120 x (1+1)1 (2:8:65)
125 x (1+1)1 (2:10:67)
105 x (1+1)3 (6:16:73)

125kg Clean + Power Jerk

Clean Pull:
120 x (3)2 (6:22:79)
130 x 3 (3:25:82)

Jefferson Curl + Standing Plate Cuban Curl:
((20 x 1) + (1.5 x 20))5

2019MAR08 (WEN5/3/1 D3.W1.C14)

Snatch:
20 x (3)3
40 x (2)5
50 x 3
60 x 2
50 x 3
60 x 2
70 x 1 (1:1:35)
80 x 1 (1:2:36)
70 x 2 (2:4:38)
80 x 1 (1:5:39)
90 x 1 (1:6:40)
100 x 1 (1:7:41)
100 x 1 (1:8:42)
110 x M
100 x 1 (1:9:43)
90 x 1 (1:10:44)
90 x M
90 x 1 (1:11:45)
90 x 1 (1:12:46)
100 x 1 (1:13:47)
100 x 1 (1:14:48)

100kg Snatch

Snatch Pull:
110 x (3)3 (9:23:57)

2019MAR07 (WEN5/3/1 D2.W1.C14)

Back Squat:
20 x (5)3
54 x (5)2
84 x 5
114 x 5
144 x 5 (5:5:25)
167 x 5 (5:10:30)
189 x 3 (3:13:33)
189 x 1 (1:14:34)

189kg x 3 Back Squat

Back Squat + Standing Plate Cuban Curl:
((111 x 10) + (1.5 x 20))5

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

Heavy Hammer:
2.5# x 10 L/R
3.75# x 10 L/R
5# x (10 L/R)3

2019MAR06 (WEN5/3/1 D1.W1.C14)

Bench Press:
20 x 5
53 x 5
73 x 5
93 x 5 (5:5:5)
107 x 5 (5:10:10)
122 x (3)3 (9:19:19)
122 x 1 (1:20:20)

122kg x 3 Bench Press

Bench Press + Bent Over KB Row + Chin Up:
((72 x 10) + (28 x 10 L/R) + (bw x 2))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 + 8 x 10) + (25 x 10) + (25 x 10) + (bw x 2))1
((bw + 10 x 10) + (30 x 10) + (30 x 10) + (bw x 2))1

KB Jefferson Curl + Standing Plate Cuban Curl + Standing Band Face Pull:
((8 x 1 @60s) + (1.5 x 20) + (Green x 10))5

Seated Barbell Wrist Curl:
20 x 25
21 x 25
22 x 25
23 x 25

2019MAR05 (WEN5/3/1 D4.W4.C13) * DELOAD

12" Block Power Clean + Power Jerk:
20 x (1+1)5
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1 (2:2:42)
80 x (1+1)3
100 x (1+1)2 (4:6:46)
120 x M
120 x (1+1)1 (2:8:48)
100 x (1+1)2 (4:12:52)

120kg 12" Block Power Clean + Power Jerk

12" Block Clean + Squat Jerk:
70 x (1+1)3
90 x (1+1)2 (4:16:56)
115 x (1+1)1 (2:18:58)
115 x (1+1)1 (2:20:60)
115 x (1+1)1 (2:22:62)
115 x (1+1)1 (2:24:64)
115 x (1+1)1 (2:26:66)

Reverse Hyper (Strap) + KB Jefferson Curl:
((60 x 10) + (8 x 1 @60s))3

Reverse Hyper (Strap) + Barbell Jefferson Curl:
((60 x 10) + (20 x 1 @60s))2

2019MAR04 (WEN5/3/1 D3.W4.C13) * DELOAD

12" Block Snatch:
20 x (3)2
40 x (1)3
50 x (1)3
60 x (1)3
50 x 1
70 x 1
80 x 1 (1:1:31)
60 x 1
80 x 1 (1:2:32)
90 x 1 (1:3:33)
70 x 1
90 x 1 (1:4:34)
100 x (M)2
100 x 1 (1:5:35)
80 x 1 (1:6:36)
100 x 1 (1:7:37)
110 x 1 (1:8:38)
90 x 1 (1:9:39)
110 x 1 (1:10:40)
120 x (M)4
100 x (M)2
110 x M

110kg 12" Block Snatch

KB Jefferson Curl + Standing Plate Cuban Curl:
((8 x 1 @60s) + (1.25 x 10))3

2019MAR03 (WEN5/3/1 D2.W4.C13) * DELOAD

Bench Press:
20 x (5)2
56 x 5 (5:5:20)
70 x 5 (5:10:25)
84 x 5 (5:15:30)

Bench Press + Bent Over Alternating KB Rows:
((70 x 10) + (32 x 4 L/R))5

Dips + Lying Stiff Arm Barbell Pullover + Close Grip Bench:
((bw x 10) + (20 x 10) + (20 x 10))5

2019MAR02 (WEN5/3/1 D1.W4.C13) * DELOAD

Back Squat:
20 x (5)2
57 x (5)2
87 x 5 (5:5:5)
109 x 5 (5:10:10)
131 x 5 (5:15:15)

131kg x 5 Back Squat

Back Squat:
109 x (10)5

Reverse Hyper (Strap) + KB Jefferson Curl:
((60 x 10) + (8 x 1 @60s))3

Standing Reverse Barbell Wrist Curl:
20 x (25)3

2019MAR01 (WEN5/3/1 D3.W3.C13)

12" Block Panda Clean + Power Clean + Power Jerk:
20 x (1+1+1)3
40 x (1+1+1)3
60 x (1+1+1)3
80 x (1+1+1)3
70 x (1+1+1)2
90 x (1+1+1)2 (6:6:26)
110 x (1+1+1)2 (6:12:32)
100 x (1+1+1)1 (3:15:35)
120 x (1+1+1)1 (3:18:38)
140 x (1+M+0)2 (2:20:40)
110 x (1+1+1)3 (9:29:49)

120kg 12" Block Panda Pull + Power Clean + Power Jerk

12" Block Clean + Squat Jerk:
20 x (1+1)3
40 x (1+1)3
60 x (1+1)2
80 x (1+1)1
90 x (1+1)1 (2:31:51)
100 x (1+1)1 (2:33:53)
110 x (1+1)1 (2:35:55)

Panda Clean Pull:
70 x 3
100 x 3 (3:38:58)
120 x 3 (3:41:61)
140 x 2 (2:43:63)

Reverse Hyper (Strap) + KB Jefferson Curl:
((60 x 10) + (8 x 1))3

Standing Band Face Pull + Standing Band Tricep Pushdown + KB Jefferson Curl:
((Green x 10) + (Purplex2 x 25) + (8 x 1))2