2019MAY31 (TRIDENT D2B.W2.C2)

Front Squat:
20 x (5)4
55 x 5
75 x 5 (5:5:117)
90 x 5 (5:10:122)
97.5 x 5 (5:15:127)
105 x 5 (5:20:132)
112.5 x 5 (5:25:137)
120 x 5 (5:30:142)
127.5 x (3)4 (12:42:154)

127.5kg x 3 Front Squat

Reverse Hyper (Strap) + Standing Band Cuban Curl:
((110 x 10) + (1.25 x 20))5

Good Morning + Standing Band Overhead Tricep Extension + Wrist Curl:
((20 x 6) + (Purple2 x 10/10) + (20 x 10/10))3

* Notes:

- I felt stiff as hell when I started the front squats.  20kg had my wrists and shoulders screaming when I initially started warming up and at 55kg my triceps wanted to explode.  I might want to revisit taking the accessory work to the limit.  In addition to feeling tight with limited range of motion and mobility in my shoulders, I also experienced some wonkiness in my right knee at 75kg; but, it subsided and went away after a few subsequent sets past 75kg.  Upon finally reaching a state where I felt properly warmed up, I managed to get up to 127.5kg without any major issues and the five reps at 120kg was a major confidence boost.  My first set at 127.5kg was a bit sticky for my liking but the sets afterwards were better and the final set (featured in the video above) was the best of the session. 

2019MAY30 (TRIDENT D2A.W2.C2)

Bench Press + Pull Up:
((20 x 5) + (bw x 1))4
((55 x 10) + (bw x 2))1
((75 x 8) + (bw x 2))1
((95 x 6) + (bw x 2))1
((115 x 4) + (bw x 2))1
((135 x 2) + (bw x 2))1
((115 x 4) + (bw x 2))1

135kg x 2 Bench Press

Dips + Clean Grip Superman Row:
((bw x 10) + (50 x 10))1
((bw + 8 x 10) + (57.5 x 10))1
((bw + 12 x 10) + (65 x 10))1
((bw + 16 x 10) + (72.5 x 10))1

Reverse Hyper (Strap) + Banded Pull Up:
((110 x 10) + (Red x 3))1
((110 x 10) + (Red x 2))1

Barbell Shrugs + Standing Band Face Pull:
((60 x 10) + (Green x 10))2

Hub Grip:
5 @ 10c L/R
6.25 @ 10c L/R
7.5 @ 10c L/R
8.75 @ 10c L/R
10 @ 10c L/R

2019MAY29 (TRIDENT D1C.W2.C2)

Snatch:
20 x (3)3
30 x (3)2
40 x (3)2
50 x (3)2
60 x 3 (3:3:45)
72 x 3 (3:6:48)
78 x 3 (3:9:51)
84 x 3 (3:12:54)
90 x 3 (3:15:57)
96 x 3 (3:18:60)
102 x M
102 x (2)4 (8:26:68)

102kg x 2 Snatch

Clean Pull:
105 x 3 (3:29:71)
120 x 3 (3:32:74)
129 x (3)4 (12:44:86)

Rack Jerk:
50 x 3
70 x 3 (3:47:89)
84 x 3 (3:50:92)
91 x 3 (3:53:95)
98 x 3 (3:56:98)
105 x 3 (3:59:101)
112 x 3 (3:62:104)
119 x (2)4 (8:70:112)

2019MAY28 (TRIDENT D1B.W2.C2)

KB Press + Pull Up:
((8 x 10) + (bw x 2))2
((12 x 10) + (bw x 2))2
((16 x 10) + (bw x 2))2

Superman Clean Grip Row + Standing Band Tricep Pushdown:
((50 x 6) + (Purple2 x 20))5

Superman KB Row + Axle Reverse Curl:
((20 x 6) + (15 x 10))1
((24 x 6) + (20 x 10))1
((28 x 6) + (25 x 10))1
((24 x 6) + (30 x 10))1

Axle No Contact Snatch:
50 x (1)3

2019MAY27 (TRIDENT D1A.W2.C2)

Back Squat:
20 x (5)3
50 x 5
70 x 5
90 x 5 (5:5:5)
108 x 5 (5:10:10)
117 x 5 (5:15:15)
128 x 5 (5:20:20)
135 x 5 (5:25:25)
144 x 5 (5:30:30)
153 x (3)4 (12:42:42)

153kg x 3 Back Squat

Reverse Hyper (Strap) + Good Morning + Standing Plate Cuban Curl:
((110 x 10) + (20 x 6) + (1.5 x 20))1
((110 x 10) + (25 x 6) + (1.5 x 20))1
((110 x 10) + (30 x 6) + (1.5 x 20))1
((110 x 10) + (35 x 6) + (1.5 x 20))1
((110 x 10) + (40 x 6) + (1.5 x 20))1

2019MAY26 (TRIDENT D3B.W1.C2)

Snatch:
20 x (3)2
30 x (3)2
40 x (3)2
50 x (3)2
60 x 3 (3:3:217)
72 x 3 (3:6:220)
78 x 3 (3:9:223)
84 x 3 (3:12:226)
90 x (2)3 (6:18:232)
70 x (2)3 (6:24:238)

90kg x 2 Snatch

Power Clean + Push Jerk:
50 x (3+3)1
70 x (3+3)1 (6:30:244)
84 x (3+3)1 (6:36:250)
91 x (3+3)1 (6:42:256)
98 x (3+3)1 (6:28:262)
105 x (2+2)3 (12:40:274)
85 x (2+2)3 (12:52:286)

105kg x 2 Power Clean + 2 Push Jerk

Snatch Pull:
100 x (3)3 (9:61:295)
90 x (2)2 (4:65:299)

Clean Pull:
115 x (3)3 (9:70:304)
105 x (2)2 (4:74:308)

2019MAY25 (REST)

Rest:

- I'm taking a day off to help a neighbor sell a boat.

2019MAY24 (TRIDENT D3A.W1.C2)

Bench Press + Pull Up:
((20 x 5) + (bw x 1))2
((52.5 x 10) + (bw x 1))1
((72.5 x 8) + (bw x 1))1
((92.5 x 6) + (bw x 1))1
((112.5 x 4) + (bw x 1))1
((132.5 x 2) + (bw x 1))1
((112.5 x 4) + (bw x 1))2

Dips + Superman Axle Row:
((bw x 10) + (45 x 10))1
((bw + 8 x 10) + (55 x 10))1
((bw + 12 x 10) + (65 x 10))1
((bw + 8 x 10) + (55 x 10))1
((bw x 10) + (45 x 10))1

Standing Band Tricep Pushdown + Standing Plate Cuban Curl:
((Purple2 x 20) + (1.25 x 20))3

2019MAY23 (TRIDENT D2C.W1.C2)

Power Clean + Push Jerk:
20 x (3+3)3
50 x (3+3)2
60 x (3+3)1
70 x (3+3)1 (6:6:137)
84 x (3+3)1 (6:12:143)
91 x (3+3)1 (6:18:149)
98 x (3+3)1 (6:24:155)
105 x (2+2)3 (12:36:167)
85 x (2+2)3 (12:48:179)

105kg x 2 Power Clean + 2 Push Jerk

Snatch Pull:
100 x (3)3 (9:57:188)
90 x (2)2 (4:61:192)

Snatch Balance:
60 x 3 (3:64:195)
72 x 3 (3:67:198)
78 x 3 (3:70:201)
84 x 3 (3:73:204)
90 x (2)3 (6:79:210)
70 x (2)2 (4:83:214)

2019MAY22 (TRIDENT D2B.W1.C2)

Bench Press:
20 x (5)2
50 x 10
70 x 8
90 x 6
110 x 4
130 x 2

130kg x 2 Bench Press

Bench Press + Pull Up:
((110 x 4) + (bw x 2))3

Dips + Superman Row + Pull Up:
((bw x 10) + (60 x 10) + (bw x 2))1
((bw x 10) + (62.5 x 10) + (bw x 2))1
((bw x 10) + (65 x 10) + (bw x 2))1
((bw x 10) + (67.5 x 10) + (bw x 2))1
((bw x 10) + (70 x 10) + (bw x 2))1

Seated Good Morning + Seated Bradford Press + Standing Plate Cuban Curl:
((20 x 6) + (20 x 10) + (1.25 x 20))3

Hanging Leg Raise + Seated Wrist Curl:
((bw x 10) + (20 x 25))3

Loading Pin Heavy Hammer:
2.5 x (10 L/R)2

2019MAY21 (TRIDENT D2A.W1.C2)

Front Squat:
20 x (5)3
55 x (5)2
75 x 5 (5:5:101)
90 x 5 (5:10:106)
97.5 x 5 (5:15:111)
105 x 5 (5:20:116)
112.5 x (3)3 (9:29:125)
92.5 x (2)3 (6:35:131)

112.5kg x 3 Front Squat

Reverse Hyper (Strap) + Good Morning:
((110 x 10) + (20 x 6))3

Reverse Hyper (Strap) + Kang Squat:
((110 x 10) + (20 x 6))2

2019MAY20 (TRIDENT D1B.W1.C2)

Snatch:
20 x (3)2
30 x (3)3
50 x (3)2
60 x 3 (3:3:38)
72 x 3 (3:6:41)
78 x 3 (3:9:44)
84 x 3 (3:12:47)
90 x (2)3 (6:18:53)
70 x (2)3 (6:24:59)

90kg x 2 Snatch

Clean Pull:
115 x (3)3 (9:33:68)
105 x (2)2 (4:37:72)

Rack Jerk:
20 x (3)2
50 x (3)2
70 x 3 (3:40:75)
84 x 3 (3:43:78)
91 x 3 (3:47:81)
98 x 3 (3:50:84)
105 x (2)3 (6:56:90)
85 x (2)3 (6:62:96)

2019MAY19 (TRIDENT D1A.W1.C2)

Back Squat:
20 x (5)2
50 x (5)2
70 x 5
90 x 5 (5:5:5)
108 x 5 (5:10:10)
117 x 5 (5:15:15)
126 x 5 (5:20:20)
135 x (3)3 (9:29:29)
115 x (2)3 (6:35:35)

135kg x 3 Back Squat

Reverse Hyper (Strap) + Good Morning + Standing Plate Cuban Curl:
((100 x 10) + (20 x 6) + (1.5 x 20))1
((105 x 10) + (20 x 6) + (1.5 x 20))1
((110 x 10) + (20 x 6) + (1.5 x 20))3

2019MAY18 (TRIDENT D3B.W4.C1)

Snatch:
30 x 3 * Muscle Snatch
30 x 3
50 x (3)3
60 x 3 (3:3:271)
72 x 3 (3:6:274)
78 x 3 (3:9:277)
84 x 3 (3:12:280)
90 x 3 (3:15:283)
96 x (3)2 (6:21:289)
96 x 2/M (2:23:291)

96kg x 3 Snatch

Power Clean + Push Jerk:
30 x (3+3)1
50 x (3+3)1
70 x (3+3)1 (6:29:297)
84 x (3+3)1 (6:35:303)
91 x (3+3)1 (6:41:309)
98 x (3+3)1 (6:47:315)
105 x (3+3)1 (6:53:321)
112 x (3+3)1 (6:59:327)
112 x (3+M)1 (3:62:330)
112 x (1+2)2 (6:68:336)
112 x (1+1)2 (4:72:340)

112kg x 3 Power Clean + 3 Push Jerk

2019MAY17 (TRIDENT D3A.W4.C1)

Snatch Pull + Pull Up:
((20 x 3) + (bw x 2))1
((46 x 5) + (bw x 2))1
((66 x 5) + (bw x 2))1
((86 x 5) + (bw x 2))1
((106 x 5) + (bw x 2))3 (15:15:253)

Clean Pull + Chin Up:
((122 x 5) + (bw x 2))3 (15:30:268)

Superman Row + KB Press:
((60 x 6) + (12 x 10))1
((60 x 8) + (12 x 10))1
((60 x 10) + (12 x 10))1
((60 x 12) + (12 x 10))1

Superman Clean Grip Sweep Hold + Standing Band Overhead Tricep Extension:
((20 x 6 @1s) + (Purple2 x 10/10))4

KB Jefferson Curl + Captains of Crush:
((8 @60s) + (#1 x 10 L/R))3

2019MAY16 (TRIDENT D2B.W4.C1)

Power Clean + Push Jerk:
20 x (3+3)2
50 x (3+3)2
70 x (3+3)1 (6:6:157)
84 x (3+3)1 (6:12:163)
91 x (3+3)1 (6:18:169)
98 x (3+3)1 (6:24:175)
105 x (3+3)1 (6:30:181)
112 x (3+3)3 (18:48:199)

112kg x 3 Power Clean + 3 Push Jerk

Snatch Pull:
106 x (5)3 (15:63:214)

Snatch Balance:
40 x 3
60 x 3 (3:66:217)
72 x 3 (3:69:220)
78 x 3 (3:72:223)
84 x 3 (3:75:226)
90 x 3 (3:78:229)
96 x (3)3 (9:87:238)

2019MAY15 (TRIDENT D2A.W4.C1)

Front Squat:
20 x (5)2
55 x (5)2
75 x 5 (5:5:110)
90 x 5 (5:10:115)
97.5 x 5 (5:15:120)
105 x 5 (5:20:125)
112.5 x 5 (5:25:130)
120 x (5)3 (15:40:145)
100 x (3)2 (6:46:151)

120kg x 5 Front Squat

Bench Press + Pull Up + Reverse Hyper (Strap):
((20 x 10) + (bw x 2) + (100 x 10))1
((52.5 x 10) + (bw x 2) + (100 x 10))1
((72.5 x 8) + (bw x 2) + (100 x 10))1
((92.5 x 6) + (bw x 2) + (100 x 10))1
((112.5 x 4) + (bw x 2) + (100 x 10))1
((132.5 x 1/M) + (bw x 2) + (100 x 10))1

Dips + Superman Row Hold + Axle Curl:
((bw x 10) + (20 @20s) + (15 x 20))5

Superman Row + Standing Band Cuban Curl:
((50 x 6) + (Green x 20))5

2019MAY14 (TRIDENT D1B.W4.C1)

Snatch:
20 x (3)2
40 x (3)2
50 x 3
60 x 3 (3:3:49)
72 x 3 (3:6:52)
78 x 3 (3:9:55)
84 x 3 (3:12:58)
90 x 3 (3:15:61)
96 x (2/M)2 (4:19:65)
96 x 3 (3:22:68)

96kg x 3 Snatch

Clean Pull:
102 x 5
122 x (5)3 (15:37:83)

Rack Jerks:
20 x (3)2
50 x 3
70 x 3 (3:40:86)
84 x 3 (3:43:89)
91 x 3 (3:46:92)
105 x 3 (3:49:95)
112 x (3)2 (6:55:101)
112 x (2/M)2 (4:59:105)

2019MAY13 (TRIDENT D1A.W4.C1)

Back Squat:
20 x (5)2
70 x (5)2
90 x 5 (5:5:5)
108 x 5 (5:10:10)
117 x 5 (5:15:15)
126 x 5 (5:20:20)
135 x 5 (5:25:25)
144 x (5)3 (15:40:40)
124 x (3)2 (6:46:46)

144kg x 5 Back Squat

Bench Press + Reverse Hyper (Strap) + Pull Up:
((50 x 10) + (100 x 10))1
((70 x 10) + (100 x 10))1
((90 x 10) + (100 x 10))1
((110 x 10) + (100 x 10))1
((130 x 10) + (100 x 10))1
((110 x 10) + (100 x 10) + (bw x 5))4

KB Jefferson Curl + Twist Yo Wrist + Standing Band Tricep Pushdown:
((8 @60s) + (5 x 3 Up/Down) + (Purple2 x 50))1
((8 @60s) + (5 x 2 Up/Down) + (Purple2 x 30))1
((8 @60s) + (5 x 1 Up/Down) + (Purple2 x 20))1

2019MAY12 (TRIDENT D3.W3.C1) * DELOAD

Snatch:
20 x (3)2
30 x (3)2
45 x 3
50 x 3
60 x 3 (3:3:183)
72 x 3 (3:6:186)
78 x (3)2 (6:12:192)
58 x (2)2 (4:16:196)

78kg x 3 Snatch

Power Clean + Push Jerk:
50 x (3+3)1
60 x (3+3)1
70 x (3+3)1 (6:22:202)
84 x (3+3)1 (6:28:208)
91 x (3+3)2 (12:40:220)
71 x (2+2)2 (8:48:228)

91kg x 3 Power Clean + 3 Push Jerk

Snatch Pull:
88 x (5)2 (10:58:238)
78 x (3)2 (6:64:244)

Clean Pull:
101 x (5)2 (10:68:248)
91 x (3)2 (6:74:254)

2019MAY11 (REST)

Rest:

- I'm exhausted from traveling back from Kansas City.  Plus, I agreed to sponsor the Commonwealth Youth Championships in Owensboro, Kentucky.  As such, I spent the day on the road -- again and there wasn't enough time to train today.  I'll chalk it up as unscheduled rest day.

2019MAY10 (REST)

Rest:

- I spent today milling about the CSCCa conference exhibit hall.  I wanted to get another workout in but it just wasn't in the cards.  I'll get back to lifting once I return to Kentucky.

2019MAY09 (TRIDENT D2A.W3.C1) * DELOAD

Power Clean + Push Jerk:
40 x (3+3)2
50 x (3+3)4
70 x (3+3)2 (12:12:122)
90 x (3+3)2 (12:24:134)
70 x (3+3)2 (12:36:146)

90kg x 3 Power Clean + 3 Push Jerk

Snatch Pull:
90 x (5)2 (10:46:156)
70 x (3)2 (6:52:162)

Snatch + Snatch Balance:
60 x (1+2)1 (3:55:165)
70 x (1+2)1 (3:58:168)
80 x (1+2)2 (6:64:174)
60 x (1+2)2 (6:70:180)

80kg Snatch + 2 Snatch Balance

* Notes:

-  I was able to get a workout in during the CSCCa at the early bird workout session on the first day.  I wish there was more equipment available in the Uesaka booth; however, I managed to complete my workout with some minor weight and exercise modifications.

2019MAY08 (REST)

Rest:

- I'm in Kansas City for the 2019 CSCCa.  Today was spent bent over installing a Uesaka Tile Platform and preparing our booth for the convention.  So, needless to say, I got a workout in without even touching a barbell.

2019MAY07 (TRIDENT D1B.W3.C1) * DELOAD

Front Squat:
20 x (5)2
55 x 5
75 x 5 (5:5:79)
90 x 5 (5:10:84)
97.5 x (5)2 (10:20:104)
77.5 x (3)2 (6:26:110)

Bench Press + Reverse Hyper (Strap) + Pull Up:
((47.5 x 10) + (90 x 10))1
((67.5 x 8) + (90 x 10))1
((87.5 x 6) + (90 x 10))1
((107.5 x 4) + (90 x 10))1
((127.5 x 2) + (90 x 10))1
((107.5 x 4) + (90 x 10) + (bw x 5))4

Dips + Superman Sweep + Superman Wrist Curl:
((bw x 10) + (20 x 6 @3s) + (20 x 20))5

2019MAY06 (TRIDENT D1A.W3.C1) * DELOAD

Snatch:
20 x (3)2
30 x (3)3
45 x (3)2
60 x 3 (3:3:3)
72 x 3 (3:6:6)
78 x (3)2 (6:12:12)
58 x (2)2 (4:16:16)

78kg x 3 Snatch

Clean Pull:
101 x (5)2 (10:26:26)
91 x (3)2 (6:32:32)

Rack Jerk:
20 x (3)3
50 x 3
70 x 3 (3:35:35)
84 x 3 (3:38:38)
91 x (3)2 (6:44:44)
71 x (2)2 (4:48:48)

Back Squat:
20 x 5
50 x 5
70 x 5
90 x 5 (5:53:53)
108 x 5 (5:58:58)
117 x (5)2 (10:68:68)
97 x (3)2 (6:74:74)

2019MAY05 (TRIDENT D3B.W2.C1)

From Squat Box Jump + Standing Band Cuban Curl:
((24" x 5) + (Green x 20))2
((30" x 4) + (Green x 20))2

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

Superman Row Hold + Reverse Hyper (Strap):
((20 x 10s) + (90 x 10))1
((25 x 10s) + (90 x 10))1
((30 x 10s) + (90 x 10))1
((35 x 10s) + (90 x 10))1

Seated Good Morning + Pull Up:
((20 x 10) + (bw x 2))3

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

2019MAY04 (TRIDENT D3A.W2.C1)

Snatch:
20 x (3)3
30 x (3)3
45 x (3)2
60 x 3 (3:3:278)
72 x 3 (3:6:281)
78 x 3 (3:9:284)
84 x 3 (3:12:287)
90 x 2/M (2:14:289)
90 x (3)3 (9:23:298)

90kg x 3 Snatch

Power Clean + Push Jerk:
50 x (3+3)1
70 x (3+3)1 (6:29:304)
84 x (3+3)1 (6:35:310)
91 x (3+3)1 (6:41:316)
98 x (3+3)1 (6:47:322)
105 x (3+3)2 (12:59:334)
105 x (3+2/M)1 (5:64:339)
105 x (3+3)1 (6:70:345)

105kg x 3 Power Clean + 3 Push Jerk

Snatch Pull:
100 x (5)4 (20:90:365)

Clean Pull:
115 x (5)4 (20:110:385)

2019MAY03 (TRIDENT D2C.W2.C1)

Bench Press:
20 x 5
25 x 5
45 x 10
65 x 8
85 x 6
105 x 4
125 x 2
105 x (4)4

125kg x 2 Bench Press

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):
((60 x 6) + (90 x 10))5

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

2019MAY02 (TRIDENT D2B.W2.C1)

Front Squat:
20 x (5)3
55 x 5
65 x 5
75 x 5 (5:5:234)
90 x 5 (5:10:239)
97.5 x 5 (5:15:244)
105 x 5 (5:20:249)
112.5 x (5)4 (20:40:269)
92.5 x (3)2 (6:46:275)

112.5kg x 5 Front Squat

Reverse Hyper (Strap) + Standing Barbell Wrist Curl:
((90 x 10) + (20 x 25))3

2019MAY01 (TRIDENT D2A.W2.C1)

Power Clean + Push Jerk:
20 x (3+3)2
30 x (3+3)2
40 x (3+3)2
50 x (3+3)1
70 x (3+3)1 (6:6:128)
84 x (3+3)1 (6:12:134)
91 x (3+3)1 (6:18:140)
98 x (3+3)1 (6:24:146)
105 x (3+3)4 (24:48:170)
85 x (2+2)2 (8:56:178)

105kg x 3 Power Clean + 3 Push Jerk

Snatch Pull:
100 x (5)4 (20:76:198)
90 x 3 (3:80:201)

Snatch Balance:
50 x 3
60 x 3 (3:83:204)
72 x 3 (3:86:207)
78 x 3 (3:89:210)
84 x 3 (3:92:213)
90 x (3)4 (12:104:225)
70 x (2)2 (4:108:229)