2019APR30 (TRIDENT D1B.W2.C1)

Back Squat:
20 x (5)2
50 x 5
70 x 5
90 x 5 (5:5:81)
108 x 5 (5:10:86)
117 x 5 (5:15:91)
126 x 5 (5:20:96)
135 x (5)4 (20:40:116)
115 x (3)2 (6:46:122)

135kg x 5 Back Squat

Dips + Reverse Hyper (Strap) + Pull Up:
((bw x 10) + (90 x 10) + (bw x 5))5

Superman Row + Standing Band Face Pull + Loading Pin Heavy Hammer:
((50 x 6) + (Green x 10) + (2.5 x 10 L/R))1
((55 x 6) + (Green x 10) + (3 x 8 L/R))1
((60 x 6) + (Green x 10) + (3.5 x 6 L/R))1
((65 x 6) + (Green x 10) + (4 x 4 L/R))1
((70 x 6) + (Green x 10) + (4.5 x 2 L/R))1

* Notes:

- I had to split the squats from the regular classic lift training days as the volume was rather intense and recovery was becoming a challenge.  I'm going to keep the squats on a separate (accessory) day until further notice.

2019APR29 (TRIDENT D1A.W2.C1)

Snatch:
20 x (3)2
30 x (3)2
40 x 3
50 x 3
60 x 3 (3:3:3)
72 x 3 (3:6:6)
78 x 3 (3:9:9)
84 x 3 (3:12:12)
90 x (3)3 (9:21:21)
70 x (2)2 (4:25:25)

90kg x 3 Snatch

Clean Pull:
115 x (5)4 (20:45:45)
105 x 3 (3:48:48)

Rack Jerk:
20 x 3
50 x 3
70 x 3 (3:51:51)
84 x 3 (3:54:54)
91 x 3 (3:57:57)
98 x 3 (3:60:60)
105 x (3)4 (12:72:72)
85 x (2)2 (4:76:76)

Snatch Grip Jefferson Curl + Standing Plate Cuban Curl:
((20 @60s) + (2 x 10))3

2019APR28 (TRIDENT D3B.W1.C1)

Bench Press:
20 x (5)2
42.5 x 10
62.5 x 8
82.5 x 6
102.5 x 4
122.5 x 2
102.5 x (4)4

Reverse Hyper (Strap) + Box Jump From Squat + Bulgarian Lunge:
((90 x 10) + (24" x 4) + (6 L/R))1
((90 x 10) + (30" x 4) + (6 L/R))4

Pull Up + Standing Band Cuban Curl:
((bw x 11) + (Green x 20))1
((bw x 9) + (Green x 20))1
((bw x 7) + (Green x 20))1
((bw x 5) + (Green x 20))1
((bw x 3) + (Green x 20))1

Standing Barbell Wrist Curl:
20 x 50/25/15/10

2019APR27 (REST)

Rest:

- I'm taking two days off from the platform.  I'm traveling to Pigeon Forge, Tennessee to celebrate my wife's birthday at Dollywood.  It's something that she's wanted to do for quite some time.

2019APR26 (TRIDENT D3A.W1.C1)

Snatch:
20 x (3)2
30 x (3)2
40 x 3
50 x 3
60 x 3 (3:3:256)
72 x 3 (3:6:259)
78 x 3 (3:9:262)
84 x (3)3 (9:18:271)

84kg x 3 Snatch

Power Clean + Push Jerk:
20 x (1+1)3
50 x (3+3)1
70 x (3+3)1 (6:24:277)
84 x (3+3)1 (6:30:283)
91 x (3+3)1 (6:36:289)
98 x (3+3)3 (18:54:307)

98 x 3 Power Clean + 3 Push Jerk

Snatch Pull:
94 x (5)3 (15:69:322)

Clean Pull:
108 x (5)3 (15:84:337)

Snatch Grip Jefferson Curl + Axle Reverse Wrist Curl + Axle Curl:
((20 @60s) + (15 x 10/10))3

Batman Hang:
bw @60s

2019APR25 (TRIDENT D2B.W1.C1)

Dips + Pull Up:
((bw x 10) + (bw x 5))1
((bw x 8) + (bw x 4))1
((bw x 6) + (bw x 3))1
((bw x 4) + (bw x 2))1
((bw x 2) + (bw x 1))1
((bw x 2) + (bw x 1))1
((bw x 4) + (bw x 2))1
((bw x 6) + (bw x 3))1
((bw x 8) + (bw x 4))1
((bw x 10) + (bw x 5))1

Superman Row + Reverse Hyper (Strap):
((50 x 8) + (90 x 10))5

From Squat Box Jump + Standing Band Cuban Curl + Standing Band Tricep Pushdown:
((24" x 5) + (Green x 20) + (Purple2 x 20))5

RDL + Loading Pin Heavy Hammer + Captains of Crush:
((50 x 5) + (2.5 x 10 L/R) + (#T x 10 L/R))1
((50 x 5) + (2.5 x 10 L/R) + (#1 x 6 L/R))1
((50 x 5) + (2.5 x 10 L/R) + (#1.5 x 3 L/R))1
((50 x 5) + (2.5 x 10 L/R) + (#1 x 6 L/R))1
((50 x 5) + (2.5 x 10 L/R) + (#T x 10 L/R))1

2019APR24 (TRIDENT D2A.W1.C1)

Power Clean + Push Jerk:
20 x (1+1)3
30 x (1+1)2
50 x (1+1)1
70 x (3+3)1 (6:6:119)
84 x (3+3)1 (6:12:125)
91 x (3+3)1 (6:18:131)
98 x (3+3)3 (18:36:149)
78 x (2+2)4 (16:52:164)

98kg x 3 Power Clean + 3 Push Jerk

Snatch Pull:
74 x 3
94 x (5)3 (15:67:179)
84 x (3)2 (6:73:185)

Snatch Balance:
20 x 3
40 x 3
60 x 3 (3:80:188)
72 x 3 (3:83:191)
78 x 3 (3:86:194)
84 x (3)3 (9:95:203)
64 x (2)4 (8:103:211)

Front Squat:
20 x 5
55 x 5
75 x 5 (5:108:216)
90 x 5 (5:113:221)
97.5 x 5 (5:118:226)
105 x (5)3 (15:133:241)
85 x (3)4 (12:145:253)

2019APR23 (TRIDENT D1B.W1.C1)

Bench Press + Reverse Hyper (Strap):
((20 x 5) + (50 x 10))1
((40 x 10) + (60 x 10))1
((60 x 8) + (70 x 10))1
((80 x 6) + (80 x 10))1
((100 x 4) + (90 x 10))1
((120 x 2) + (100 x 10))1
((100 x 4) + (90 x 10))4

120kg x 2 Bench Press

Pull Up + Bulgarian Lunge:
((bw x 10) + (bw x 6 L/R))1
((bw x 8) + (bw x 6 L/R))1
((bw x 6) + (bw x 6 L/R))1
((bw x 4) + (bw x 6 L/R))1
((bw x 2) + (bw x 6 L/R))1

Seated Box Jump + Standing Band Cuban Curl + Twist Yo Wrist:
((24" x 5) + (Green x 20) + (5 x 1 Up/Down))3

Snatch Grip Jefferson Curl + Standing Band Lateral Raise + Axle Reverse Curl:
((20 @60s) + (Green x 20) + (15 x 20))2

2019APR22 (TRIDENT D1A.W1.C1)

Snatch:
20 x (3)2
30 x (1)5
40 x (1)4
50 x (1)3
60 x 3 (3:3:3)
72 x 3 (3:6:6)
78 x 3 (3:9:9)
84 x (3)3 (9:18:18)
64 x (2)3 (6:24:24)

84kg x 3 Snatch

Clean Pull:
108 x (5)3 (15:39:39)
98 x (3)2 (6:45:45)

Block Jerk:
50 x 3
70 x 3 (3:48:48)
84 x 3 (3:51:51)
91 x 3 (3:54:54)
98 x (3)3 (9:63:63)
78 x (2)4 (8:71:71)

Back Squat:
20 x 5
50 x 5
70 x 5
90 x 5 (5:76:76)
108 x 5 (5:81:81)
117 x 5 (5:86:86)
125 x (5)3 (15:101:101)
105 x (3)4 (12:113:113)

* Notes:

- Today marks the start of a completely need program.  I'm calling it the "Trident" because it's based upon a 3 day per week schedule.  The main focus of this programming is to address shortfalls with my classic lifts and hopefully maintain the strength that I had made while on the Wendler program -- only time will tell.

- Programming is based off the following maximum lifts:
- 120kg Snatch
- 140kg Clean and Jerk
- 180kg Back Squat
- 150kg Front Squat

The squat numbers above are conservative, as I did back squat 211kg while on the Wendler program.  However, I wanted to gain some momentum and/or give myself a little break with the heavy squatting while undertaking the new program.

2019APR21 (REST)

Rest:

- I've made a decision to end the Wendler program and opt for my own "home-grown" programming.  I'll start the program tomorrow after enjoying the weekend off from training.

2019APR20 (REST)

Rest:

- My back issues haven't resolved so I'm going to take a break today, and tomorrow.  Additionally, I've reached a point of limited returns on the Wendler style of programming.  My classic lifts are suffering and so is my range of motion with not only the squats, but my depth in reception for the snatch and cleans are abysmal.  As such, I'm seriously considering a whole new program to address these deficiencies and spice up my programming. 

2019APR19 (WEN5/3/1 D1.W3C16K) * DELOAD

Snatch:
20 x (1)5
45 x (3)3
55 x (2)2
65 x (1)2
55 x (3)2
65 x 2
75 x 1 (1:1:1)
65 x 3
75 x 2 (2:3:3)
85 x 1 (1:4:4)
75 x 1 (1:5:5)
85 x 1 (1:6:6)
95 x 1 (1:7:7)
105 x 1 (1:8:8)
85 x (2)3 (6:14:14)

105kg Snatch

Snatch Pull:
95 x 3 (3:17:17)
115 x (3)3 (9:26:26)

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((85 x 10) + (2 x 15))5

Clean Grip Jefferson Curl + Standing Band Tricep Pushdown:
((20 @60s) + (Green x 20))5

2019APR18 (REST)

Rest:

- Dealing with some low back issues, so I decided to take a day off before it really flares up and sidelines me from the platform.  I'll get back at it tomorrow -- hopefully.

2019APR17 (WEN5/3/1 D4.W2.C16K)

Bench Press:
20 x (5)2
58 x 5
73 x 5
88 x 3 (3:3:70)
101 x 3 (3:6:73)
113.5 x 4 (4:10:77)
113.5 x 3 (3:13:80)
113.5 x 2 (2:15:82)
113.5 x 1 (1:16:83)

113.5kg x 4 Bench Press

Bench Press + Pull Up:
((63 x 10) + (bw x 3))1
((63 x 10) + (bw + 9 x 3))1
((63 x 10) + (bw + 11 x 3))1
((63 x 10) + (bw + 13 x 3))1
((63 x 10) + (bw + 15 x 3))1

Dips + Trap Bar Superman Row + Standing Plate Cuban Curl:
((bw + 9 x 8) + (50 x 8) + (2 x 15))1
((bw + 11 x 8) + (65 x 8) + (2 x 15))1
((bw + 13 x 8) + (70 x 8) + (2 x 15))1
((bw + 15 x 8) + (70 x 8) + (2 x 15))1
((bw + 17 x 8) + (70 x 8) + (2 x 15))1

KB Jefferson Curl + Standing Band Face Pull + Loading Pin Heavy Hammer:
((8 @60s) + (Green x 10) + (2.5 x 10))3

2019APR16 (WEN5/3/1 D3.W2.C16K)

Power Clean + Power Jerk:
20 x (1+1)3
45 x (1+1)3
55 x (1+1)3
65 x (1+1)3
75 x (1+1)3
85 x (1+1)2
95 x (1+1)1 (2:2:42)
85 x (1+1)1
105 x (1+1)1 (2:4:44)
125 x (1+1)1 (2:6:46)
105 x (1+1)3 (6:12:52)

125kg Power Clean + Power Jerk

Clean Pull:
125 x 3 (3:15:55)
135 x (3)4 (12:27:67)

KB Jefferson Curl + Standing Plate Cuban Curl:
((8 @60s) + (2 x 15))5

2019APR15 (WEN5/3/1 D2.W2.C16K)

Snatch:
20 x (3)2
45 x (3)2
55 x 3
65 x 3
55 x 3
70 x 2
85 x 1 (1:1:11)
75 x 3 (3:4:14)
90 x 2 (2:6:16)
105 x 1 (1:7:17)
85 x (2)4 (8:15:25)

105kg Snatch

Snatch Pull:
95 x 3 (3:18:28)
115 x (3)4 (12:30:40)

Snatch Grip Jefferson Curl + Chin Up + Standing Band Reverse Pec Deck:
((20 @60s) + (bw x 5) + (Green x 10))1
((20 @60s) + (bw x 4) + (Green x 10))1
((20 @60s) + (bw x 3) + (Green x 10))1

KB Jefferson Curl + Chin Up + Standing Plate Cuban Curl:
((8 @60s) + (bw x 2) + (2 x 15))2

2019APR14 (WEN5/3/1 D1.W2.C16K)

Back Squat:
20 x (5)2
73 x (5)2
103 x 5
133 x 3 (3:3:3)
152 x 3 (3:6:6)
171 x 3 (3:9:9)
171 x 1 (1:10:10)

171kg x 3 Back Squat

Back Squat + Standing Plate Cuban Curl:
((95 x 10) + (2 x 15))5

Reverse Hyper (Strap) + KB Bulgarian Lunge + Standing Tricep Pushdown:
((85 x 10) + (8 x 6 L/R) + (Purple2 x 20))5

KB Jefferson Curl + KB Calf Raise + Seated Reverse Wrist Curl + Wrist Curl:
((8 @60s) + (12 x 10) + (20 x 10/10))1
((8 @60s) + (16 x 10) + (20 x 10/10))1
((8 @60s) + (20 x 10) + (20 x 10/10))1
((8 @60s) + (16 x 10) + (20 x 10/10))1
((8 @60s) + (12 x 10) + (20 x 10/10))1

2019APR13 (WEN5/3/1 D4.W1.C16K)

Bench Press:
20 x (5)2
62 x (5)2
82 x 5 (5:5:89)
94.5 x 5 (5:10:94)
107 x 7 (7:17:101)
107 x 3 (3:20:104)

Bench Press + Pull Up:
((63 x 10) + (bw x 2))1
((63 x 10) + (bw + 8 x 2))1
((63 x 10) + (bw + 10 x 2))1
((63 x 10) + (bw + 12 x 2))1
((63 x 10) + (bw + 14 x 2))1

Dips + Trap Bar Superman Row + Standing Plate Cuban Curl:
((bw x 10) + (20 x 10) + (2 x 10))1
((bw + 8 x 10) + (40 x 10) + (2 x 10))1
((bw + 9 x 10) + (50 x 10) + (2 x 10))1
((bw + 10 x 10) + (60 x 10) + (2 x 10))1
((bw + 11 x 10) + (70 x 10) + (2 x 10))1

KB Jefferson Curl + Pull Up + Twist Yo Wrist:
((8 @60s) + (bw x 2) + (5 x 1 Up/Down))3

KB Jefferson Curl + Standing Band Face Pull + Twist Yo Wrist:
((8 @60s) + (Green x 10) + (5 x 1 Up/Down))2

2019APR12 (WEN5/3/1 D3.W1.C16K)

Clean + Power Jerk:
20 x (1+1)5
35 x (1+1)3
55 x (1+1)3
75 x (1+1)3
95 x (1+1)1 (2:2:55)
115 x (1+1)1 (2:4:57)
125 x (1+1)1 (2:6:59)

125kg Clean + Power Jerk

Power Clean + Power Jerk:
105 x (1+1)5 (10:16:69)

Clean Pull:
105 x 3 (3:19:72)
125 x 3 (3:22:75)
135 x (3)3 (9:31:84)

2019APR11 (WEN5/3/1 D2.W1.C16K)

Snatch:
20 x (3)2
45 x (2)3
65 x (2)2
85 x (1)2 (2:2:17)
95 x 1 (1:3:18)
75 x 2 (2:5:20)
95 x 1 (1:6:21)
105 x M
105 x 1 (1:7:22)
85 x (2)5 (10:17:32)

105kg Snatch

Snatch Pull:
85 x 3 (3:20:35)
100 x 3 (3:23:38)
115 x (3)5 (15:38:53)

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

KB Jefferson Curl + Seated Barbell Wrist Curl + Standing Band Reverse Pec Deck:
((8@60s) + (20 x 50) + (Pur2 x 10))2

2019APR10 (WEN5/3/1 D1.W1.C16K)

Back Squat:
20 x (5)2
63.5 x (5)2
93.5 x 5
123.5 x 5 (5:5:5)
142.5 x 5 (5:10:10)
161.5 x 5 (5:15:15)

161.5kg x 5 Back Squat

Back Squat + Standing Plate Cuban Curl:
((95 x 10) + (2 x 10))5

Bulgarian Lunge + Reverse Hyper (Strap) + Axle Curl:
((bw x 6 L/R) + (85 x 10) + (15 x 10))5

KB Jefferson Curl + Twist Yo Wrist + Squat Belt Calf Raise:
((8@60s) + (2.5 x 1 Up/Down) + (24 x 10))1
((8@60s) + (3 x 1 Up/Down) + (24 x 10))1
((8@60s) + (3.5 x 1 Up/Down) + (24 x 10))1
((8@60s) + (4 x 1 Up/Down) + (24 x 10))1
((8@60s) + (4.5 x 1 Up/Down) + (24 x 10))1

2019APR09 (WEN5/3/1 D4.W4.C15) * DELOAD

Clean + Power Jerk:
20 x (1+1)3
42.5 x (1+1)3
52.5 x (1+1)3
62.5 x (1+1)3
72.5 x (1+1)3
87.5 x (1+1)3 (6:6:53)
102.5 x (1+1)4 (8:14:61)

Clean Pull:
112.5 x (3)3 (9:23:70)

Power Clean + Power Jerk:
112.5 x (1+1)4 (8:31:78)

112.5kg Power Clean + Power Jerk

Snatch Grip Jefferson Curl + Standing Band Reverse Pec Deck:
((8@60s) + (Pur2 x 10))3

2019APR08 (WEN5/3/1 D3.W4.C15) * DELOAD

Snatch:
20x (3)2
42.5 x (1)5
52.5 x (1)2
62.5 x (1)2
72.5 x 1
82.5 x (1)4 (4:4:34)

Snatch Pull:
92.5 x (3)3 (9:13:43)

Snatch:
92.5 x (1)4 (4:17:47)

92.5kg Snatch

KB Jefferson Curl + Standing Plate Cuban Curl:
((8@60s) + (1.25 x 20))3

Standing Band Tricep Push Down + Standing Band Reverse Pec Deck:
((Pur2 x 20) + (Pur2 x 10))2

2019APR07 (WEN5/3/1 D2.W4.C15) * DELOAD

Bench Press:
20 x (5)3
59 x 5 (5:5:20)
74 x 5 (5:10:25)
88 x 5 (5:15:30)

Bench Press + Seated KB Press:
((74 x 10) + (8 x 10))5

Dips + Snatch Grip Superman Rows:
((bw x 10) + (50 x 10))5

KB Jefferson Curl + Pull Up + Standing Plate Cuban Curl:
((8@60s) + (bw x 2) + (2 x 20))5

2019APR06 (WEN5/3/1 D1.W4.C15) * DELOAD

Back Squat:
20 x 5
51 x (5)2
71 x 5
91 x 5 (5:5:5)
114 x 5 (5:10:10)
136 x 5 (5:15:15)

136kg x 5 Back Squat

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

Reverse Hyper (Strap) + Loading Pin Jefferson Curl:
((80 x 10) + (15 @60s))3

Reverse Hyper (Strap) + Seated Wrist Curl:
((80 x 10) + (20 x 50))2

2019APR05 (REST)

Rest:

- Travel day back to Kentucky.

2019APR04 (WEN5/3/1 D4.W3.C15)

6" Block Clean + Power Jerk:
20 x (1+1)5
40 x (1+1)2
42.5 x (1+1)3
52.5 x (1+1)2
62.5 x (1+1)1
52.5 x (1+1)3
72.5 x (1+1)2
92.5 x (1+1)1 (2:2:40)
82.5 x (1+1)3
102.5 x (1+1)2 (4:6:44)
122.5 x (1+1)1 (2:8:46)
102.5 x (1+1)2 (4:12:50)

122.5kg 6" Block Clean + Power Jerk

Clean Pull:
122.5 x 3 (3:15:53)
132.5 x (3)3 (9:24:62)

Clean Grip Jefferson Curl + Standing Plate Cuban Curl:
((20 @ 60s) + (2 x 20)3

2019APR03 (WEN5/3/1 D3.W3.C15)

6" Block Snatch:
20 x (3)3
42.5 x (3)3
52.5 x (3)2
62.5 x 3
52.5 x 2
62.5 x 2
72.5 x 2 (2:2:19)
62.5 x 1
82.5 x 1 (1:3:20)
102.5 x (M)2
82.5 x 1 (1:4:21)
87.5 x 1 (1:5:22)
92.5 x 1 (1:6:23)
97.5 x 1 (1:7:24)
102.5 x 1 (1:8:25)
82.5 x (2)2 (4:12:29)

102.5kg 6" Block Snatch

6" Block Snatch Pull:
112.5 x (3)3 (9:21:38)

Snatch Grip Jefferson Curl + Standing Plate Cuban Curl:
((20 @60s) + (2 x 20))3

2019APR02 (REST)

Rest:

- Today is a travel day to Illinois to enjoy spring break with the in-laws.

2019APR01 (WEN5/3/1 D2.W3.C15)

Bench Press:
20 x (5)2
50 x (5)2
70 x 5
90 x 5
110 x 5 (5:513)
125 x 3 (3:8:16)
140 x 1 (1:9:17) * PR

140kg Bench Press * PR

Bench Press + KB Seated Press:
((74 x 10) + (16 x 6))1
((74 x 10) + (20 x 6))1
((74 x 10) + (24 x 6))1
((74 x 10) + (20 x 6))1
((74 x 10) + (16 x 6))1

Dips + Superman Row:
((bw x 10) + (50 x 6))1
((bw x 10) + (65 x 6))1
((bw x 10) + (80 x 6))1
((bw x 10) + (95 x 6))1
((bw x 10) + (110 x 6))1

Superman Sweep + Standing Plate Cuban Curl:
((20 x 10) + (2 x 20))3

* Today was pretty epic with a 140kg bench press!  A PR!  Matter of fact, I haven't benched this much weight since I was in my early 30's.  Very pleased!