2019JUN30 (SED D2.W3) D16

Front Squat + Standing Band Front Rack Pulls:
((20 x 1) + (Green x 10))5

Front Squat + Standing Plate Cuban Curl:
((45 x 1) + (1.25 x 10))3

Front Squat + Standing Band Tear Aparts:
((65 x 1) + (Green x 10))2

Front Squat + Standing Band Tricep Pushdown:
((85 x 1) + (Purple2 x 10))1
((105 x 1) + (Purple2 x 10))1 (1:1:8)
((125 x 1) + (Purple2 x 10))1 (1:2:9)

125kg Front Squat

Front Squat + Reverse Hyper (Strap):
((105 x 1) + (115 x 10))3 (3:5:12)

* Notes:

- Today's workout was extremely short because I planned a day trip to Horse Cave, Kentucky to check out the Hidden River Cave.  So, I got the bare minimum done along with some light accessory work between the sets of front squats, which saved me a considerable amount of time.  I'll get back to lifting heavy tomorrow.

2019JUN29 (SED D1.W3) D15

Front Squat + Pull Up:
((20 x 1) + (bw x 1))5
((45 x 1) + (bw + 8 x 1))3
((65 x 1) + (bw + 12 x 1))2
((85 x 1) + (bw + 14 x 1))1
((105 x 1) + (bw + 16 x 1))1 (1:1:1)
((125 x 1) + (bw + 18 x 1))1 (1:2:2)
((105 x 1) + (bw + 16 x 1))1 (1:3:3)
((107.5 x 1) + (bw + 16 x 1))1 (1:4:4)
((110 x 1) + (bw + 16 x 1))1 (1:5:5)
((112.5 x 1) + (bw + 16 x 1))1 (1:6:6)
((115 x 1) + (bw + 16 x 1))1 (1:7:7)

125kg Front Squat

Good Morning + Reverse Hyper (Strap) + Standing Band Cuban Curl:
((20 x 6) + (115 x 10) + (Green x 10))3

Superman Plate Butterfly + Seated Wrist Curl:
((.5 x 10) + (20 x 25))1
((1 x 10) + (25 x 15))1
((1.5 x 10) + (30 x 10))1

* Notes:

- My legs were very sticky today after yesterday's 155kg front squat PR; plus, all the additional snatching, and pulls.  I played it safe and went up to 125kg and did a few drop sets with some minor accessory work.  I'll attempt to push tomorrow.

2019JUN28 (SED D7.W2) D14 (100)

Front Squat:
20 x (1)5
45 x (1)5
65 x (1)3
85 x 1
105 x 1 (1:1:74)
125 x 1 (1:2:75)
145 x 1 (1:3:76)
155 x 1 (1:4:77)
135 x 1 (1:5:78)
130 x 1 (1:6:79)
125 x 1 (1:7:80)

155kg Front Squat

Muscle Snatch:
20 x (1)4
40 x (1)4
50 x (1)2
60 x (1)2
65 x 1
70 x 1 (1:8:81)
72.5 x 1 (1:9:82)

Snatch:
50 x (1)2
70 x 1 (1:10:83)
80 x 1 (1:11:84)
65 x 1 (1:12:85)
85 x 1 (1:13:86)
95 x 1 (1:14:87)
80 x 1 (1:15:88)
100 x 1 (1:16:89)
110 x (M)2
80 x 1 (1:17:90)
82.5 x 1 (1:18:91)
85 x 1 (1:19:92)
87.5 x 1 (1:20:93)
90 x 1 (1:21:94)

100kg Snatch

Clean Pull:
92.5 x 1
112.5 x 1 (1:22:95)
132.5 x (1)5 (5:27:100)

2019JUN27 (SED D6.W2) D13

Bench Press:
20 x (5)3
55 x 10
75 x 8
95 x 6
115 x 4
135 x 2
115 x (4)4

135kg x 2 Bench Press

Dips + Superman Row:
((bw x 10) + (50 x 6))1
((bw + 10 x 10) + (60 x 6))1
((bw + 20 x 10) + (70 x 6))1
((bw + 30 x 10) + (80 x 6))1
((bw + 40 x 6) + (90 x 6))1 * PR

40kg x 6 Dips * PR

Front Squat + Standing Band Cuban Curl:
((20 x 1) + (Green x 10))2
((45 x 1) + (Green x 10))2

Front Squat + Standing Band Face Pull:
((65 x 1) + (Green x 10))2
((85 x 1) + (Green x 10))1
((105 x 1) + (Green x 10))1 (1:1:68)

Front Squat + Standing Plate Cuban Curl:
((125 x 1) + (1.25 x 10))1 (1:2:69)
((115 x 1) + (1.25 x 10))1 (1:3:70)
((110 x 1) + (1.25 x 10))1 (1:4:71)
((105 x 1) + (1.25 x 10))1 (1:5:72) * Paused Front Squat
((100 x 1) + (1.25 x 10))1 (1:6:73) * Paused Front Squat

125kg Front Squat

* Notes:

- Today, I managed to knock out a 6 rep PR with a 40kg dip.  This is probably the most that I've done in a decade.  Hooray for me!

- Additionally, I finished out today's front squats with some paused from squats, with 105kg at 8 seconds, and 100kg at 10 seconds, respectively.  Overall, a pretty great day of training!

2019JUN26 (SED D5.W2) D12

Front Squat:
20 x (1)5
42.5 x (1)3
62.5 x (1)2
82.5 x 1
102.5 x 1 (1:1:45)
122.5 x 1 (1:2:46)

122.5kg Front Squat

Clean + Push Jerk:
52.5 x (1+1)3
72.5 x (1+1)2
92.5 x (1+1)1
112.5 x (1+1)1 (2:4:48)
122.5 x (1+1)1 (2:6:50)
102.5 x C
102.5 x (1+1)5 (10:16:60)

122.5kg Clean + Push Jerk

Snatch Pull:
90 x 1 (1:17:61)
100 x 1 (1:18:62)
110 x (1)5 (5:23:67)

Superman Plate Butterfly + Axle Reverse Curl:
((.5 x 8) + (15 x 10))3

* Notes:

- I'm still plugging away with the "squat everyday" routine.  Getting up to 122.5kg doesn't seem very difficult and I decided to end the front squats once I reached 122.5kg because I planned on the same weight with the clean and push jerk.  I'm trying my best to conserve as much energy as possible and not overdo or overextend myself by spending too much time with the front squats.  Instead, they were used more as a warm up to get my legs primed for the cleans.  It worked out well.

- I don't know what happened on my first down set with the clean and push jerks at 102.5kg but I completely went brain dead and clarked the lift -- too much thinking, I suppose.  Nevertheless, each subsequent lift felt quicker and more connected making the lifts seem easier.  Overall, I'm pleased with today's results.

2019JUN25 (SED D4.W2.) D11

Front Squat + Pull Up:
((20 x 1) + (bw x 1))4
((42.5 x 1) + (bw + 8 x 1))3
((62.5 x 1) + (bw + 12 x 1))1
((82.5 x 1) + (bw + 16 x 1))1
((102.5 x 1) + (bw + 20 x 1))1 (1:1:38)
((122.5 x 1) + (bw + 24 x 1))1 (1:2:39)
((102.5 x 1) + (bw + 20 x 1))5 (5:7:44)

122.5kg Front Squat

Reverse Hyper (Strap) + Axle French Curl:
((115 x 10) + (15 x 10))5

Good Morning + Standing Band Tricep Pushdown + Seated Wrist Curl:
((20 x 6) + (Purple2 x 20) + (20 x 50))1
((20 x 6) + (Purple2 x 20) + (22.5 x 25))1
((20 x 6) + (Purple2 x 20) + (25 x 15))1
((20 x 6) + (Purple2 x 20) + (27.5 x 10))1

Superman Plate Butterfly + Loading Pin Heavy Hammer:
((.5 x 6) + (2.5 x 10 L/R))3

* Notes:

- My legs felt very sticky today with the front squats; more so, on the final top set of 122.5kg.  I could feel my upper slowly and subtly round in the descent -- not good.  This technical flaw is something I need to address by deliberately controlling each repetition.  I finished off the workout with several front squats that naturally turned into paused front squats at 102.5kg.  The final rep felt solid with a tight core, stacked spine, and coiled legs -- the feeling I should have with every rep regardless of weight.

2019JUN24 (SED D3.W2) D10

Front Squat:
20 x (1)5
50 x (1)2
70 x 1
60 x 1
80 x 1
100 x 1 (1:1:11)
120 x 1 (1:2:12)
140 x 1 (1:3:13)
150 x 1 (1:4:14)
130 x 1 (1:5:15)
110 x 1 (1:6:16)
80 x 1
50 x 1

150kg Front Squat

Muscle Snatch:
20 x (1)5
50 x (1)4
60 x (1)3 (3:9:19)
70 x (1)2 (2:11:21)

Snatch:
50 x (1)2
60 x (1)2
70 x 1 (1:12:22)
80 x 1 (1:13:23)
90 x 1 (1:14:24)
100 x 1 (1:15:25) * dmax
80 x (1)5 (5:20:30)

100kg Snatch

Clean Pull:
80 x 1
110 x 1 (1:21:31)
130 x (1)5 (5:26:36)
110 x 1 (1:27:37)

* Notes:

- I told myself yesterday that I would knock out a 150kg front squat this morning, and I did.  Overall, it wasn't as hard as I had imagined.  It went up fairly smooth and without much grinding, so I believe 160kg isn't too far away. 

- During my snatch ascent, I completely spaced-out and did a no-contact snatch at 60kg.  The snatched moved well, even after all the muscle snatches and this gives me hope for 105kg or 110kg in the near future.

2019JUN23 (SED D2.W2) D9

Bench Press + Chin Up:
((20 x 1) + (bw x 1))3
((60 x 10) + (bw x 1))1
((80 x 8) + (bw x 1))1
((100 x 6) + (bw x 1))1
((120 x 4) + (bw x 1))1
((140 x 2) + (bw x 1))1
((120 x 4) + (bw x 1))4

140kg x 2 Bench Press

Dips + KB Superman Row:
((bw + 8 x 10) + (32 x 6))1
((bw + 16 x 10) + (32 x 6))1
((bw + 24 x 10) + (32 x 6))1
((bw + 32 x 10) + (32 x 6))1

Front Squat + Pull Up:
((20 x 1) + (bw x 1))4
((42.5 x 1) + (bw x 1))1
((62.5 x 1) + (bw x 1))1
((82.5 x 1) + (bw x 1))1
((102.5 x 1) + (bw x 1))1 (1:1:9)
((122.5 x 1) + (bw x 1))1 (1:2:10)

122.5kg Front Squat

Seated Axle Wrist Curl + Standing Plate Cuban Curl:
((15 x 50) + (1.25 x 20))1
((15 x 25) + (1.25 x 20))1
((15 x 15) + (1.25 x 20))1
((15 x 10) + (1.25 x 20))1

* Notes:

- I killed a 2 rep max bench press PR today with 140kg!  Surprisingly, it wasn't as difficult as I had anticipated; especially, after a weird night of sleeping on my right side causing some gumminess in my right shoulder -- who knew?

2019JUN22 (SED D1.W2) D8

Front Squat + Pull Up:
((20 x 1) + (bw x 1))5
((42.5 x 1) + (bw x 1))3
((62.5 x 1) + (bw x 1))2
((82.5 x 1) + (bw x 1))1
((102.5 x 1) + (bw x 1))1 (1:1:1)
((122.5 x 1) + (bw x 1))1 (1:2:2)

Front Squat + Reverse Hyper (Strap):
((102.5 x 1) + (115 x 10))5 (5:7:7)
((122.5 x 1) + 0 (1:8:8)

122.5kg Front Squat

* Notes:

- I'm sore as hell, so I decided to keep the weights moderate and just get in and out of today's squat workout.

2019JUN21 (SED D7.W1) D7 (108)

Front Squat:
20 x (1)5
40 x 1
20 x 1
60 x 1
40 x 1
80 x 1
60 x 1
100 x 1 (1:1:98)
80 x 1
120 x 1 (1:2:99)
100 x 1 (1:3:100)
140 x 1 (1:4:101)
120 x 1 (1:5:102)
122.5 x 1 (1:6:103)
125 x 1 (1:7:104)
127.5 x 1 (1:8:105)
130 x 1 (1:9:106)

140kg Front Squat

Reverse Hyper (Strap) + Standing Band Face Pull + Good Morning:
((110 x 10) + (Green x 10) + (20 x 6))3

* Notes:

- Is it possible that 140kg is getting easier and easier; especially, this early in the program?  I was able to make it up to 140kg in under 15 minutes, which is pretty damn quick.  However, I think I could get to that number even faster had I not spent so much time on the warm up sets, waving back and forth.

No Contact Snatch:
97kg x 1 (1:1:107)

97kg No Contact Snatch

No Contact Clean + Push Jerk:
125kg x 1 (1:1:108)

125kg No Contact Clean + Push Jerk

* Notes:

- I went to Derby City Barbell to lift later in the morning and I forgot to bring my log book.  As a result, I wasn't able to keep proper notes of my attempts, so I only posted the above two lifts; one of which, was a PR of 125kg no contact clean + push jerk.  The no contact snatch felt amazing and I'm sure I probably could have done more, but lacking how much weight was on the bar as I ascended up to my working weights was a handicap that I just couldn't overcome and relegated today as a heavy training day -- chaos theory for training, right?

2019JUN20 (SED D6.W1) D6

Bench Press:
20 x (5)4
57.5 x 10
77.5 x 8
97.5 x 6
117.5 x 4
137.5 x 2
117.5 x 4

137.5 x 2 Bench Press

Dips + KB Superman Row:
((bw x 10) + (20 x 10))1
((bw + 12 x 10) + (32 x 6))1
((bw + 16 x 10) + (32 x 6))1
((bw + 20 x 10) + (32 x 6))1

Front Squat + Pull Up:
((20 x 1) + (bw x 1))4
((40 x 1) + (bw x 1))3
((60 x 1) + (bw x 1))2
((80 x 1) + (bw x 1))1
((100 x 1) + (bw x 1))1 (1:1:87)
((120 x 1) + (bw x 1))1 (1:2:88)
((110 x 1) + (bw x 1))1 (1:3:89)
((130 x 1) + (bw x 1))1 (1:4:90)
((120 x 1) + (bw x 1))1 (1:5:91)
((140 x 1) + (bw x 1))1 (1:6:92)
((120 x 1) + (bw x 1))5 (5:11:97)

140kg Front Squat

* Notes:

- Slowly chipping away.  I think 150kg was possible today but I'm trying to hold back a little considering that this is the first week on the Squat Everyday Program.  I'll get 150kg next week.

2019JUN19 (SED D5.W1) D5

Front Squat:
20 x (1)3
40 x (1)3
60 x 1
80 x 1
100 x 1 (1:1:67)
120 x 1 (1:2:68)
100 x (1)2 (2:4:70)

120kg Front Squat

Push Press + Pull Up:
((20 x 1) + (bw x 1))3
((50 x 1) + (bw + 8 x 1))3
((70 x 1) + (bw + 12 x 1))2
((90 x 1) + (bw + 16 x 1))1 (2:6:72)
((100 x 1) + (bw + 18 x 1))1 (2:8:74)
((110 x F) + (bw + 20 x 1))2 (2:10:76)
((90 x 1) + (bw + 16 x 1))5 (10:20:86)

Axle Overhead Tricep Extension + Standing Plate Cuban Curl:
((15 x 10) + (1.25 x 10))1
((20 x 10) + (1.25 x 10))1
((25 x 10) + (1.25 x 10))1
((30 x 10) + (1.25 x 10))1

Axle Good Morning + Reverse Hyper (Strap) + Seated Wrist Curl:
((15 x 6) + (110 x 10) + (20 x 25))1
((35 x 6) + (110 x 10) + (25 x 25))3

* Notes:

- I had a couple very close "makes" with the 110kg push press.  It's going to take some time to grease the groove on this movement because I haven't performed it in a very long time.  I'm even considering substituting a clean + push press, or no contact clean + push press so that I can add some additional volume into the movement; plus, in the past doing the clean first made the push press somewhat easier.  I can't explain it, but it does.

2019JUN18 (SED D4.W1) D4

Front Squat:
20 x (1)5
40 x (1)5
60 x 1
80 x 1
100 x 1 (1:1:39)
120 x 1 (1:2:40)

120kg Front Squat

18" Block Clean + Power Jerk:
20 x (1+1)2
30 x (1+1)4
50 x (1+1)2
70 x (1+1)3
100 x (1+1)1 (2:4:42)
120 x (1+1)1 (2:6:44)
100 x (1+1)5 (10:16:54)

120kg 18" Block Clean + Power Jerk

Snatch Pull:
70 x (1)2
100 x 1 (1:17:55)
107.5 x 1 (1:18:56)
115 x (1)5 (5:23:61)
100 x (1)5 (5:28:66)

* Notes:

- I'm four days into this new "program" or method of training and taking big jumps (20 or 30kg) is a little nerve racking, but after making attempts, it does make me realize that I've been wasting a lot of time training with lower weights.

2019JUN17 (SED D3.W1) D3

Front Squat:
20 x (1)5
40 x (1)3
60 x (1)2
80 x 1
100 x 1 (1:1:27)
90 x 1
110 x 1 (1:2:28)
100 x 1 (1:3:29)
120 x 1 (1:4:30)
110 x 1 (1:5:31)
130 x 1 (1:6:32)
120 x 1 (1:7:33)
140 x 1 (1:8:34)
120 x (1)4 (4:12:38)

140kg Front Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 10) + (1.25 x 10))3

Good Morning + Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((20 x 6) + (110 x 10) + (1.25 x 20))2

* Notes:

- 140kg front squat!  Most I've done in an eon and I'm pretty satisfied with it.

2019JUN16 (SED D2.W1) D2

Bench Press:
20 x 5
55 x 10
75 x 8
95 x 6
115 x 4
135 x 2
115 x (4)2

135kg x 2 Bench Press

Dips + Superman KB Row:
((bw x 10) + (16 x 10))1
((bw + 16 x 10) + (20 x 10))1
((bw + 20 x 10) + (24 x 10))1
((bw + 24 x 10) + (28 x 10))1

Front Squat + Standing Band Face Pull + Standing Band Tricep Pushdown:
((20 x 1) + (Green x 10) + (Purple2 x 10))1
((40 x 1) + (Green x 10) + (Purple2 x 10))1
((60 x 1) + (Green x 10) + (Purple2 x 10))1
((80 x 1) + (Green x 10) + (Purple2 x 10))1
((100 x 1) + (Green x 10) + (Purple2 x 10))1
((120 x 1) + (Green x 10) + (Purple2 x 10))1
((100 x 1) + (Green x 10) + (Purple2 x 10))1

120kg Front Squat

2019JUN15 (SED D1.W1) D1

18" Block Snatch:
30 x (1)3
40 x (1)5
50 x (1)5
70 x (1)2
90 x 1 (1:1:1)
100 x 1 (1:2:2)
110 x C
90 x 1 (1:3:3)
97.5 x 1 (1:4:4)
105 x F
85 x 1 (1:5:5)
90 x 1 (1:6:6)
95 x 1 (1:7:7)
100 x M
100 x 1 (1:8:8)
102.5 x 1 (1:9:9)
105 x 1 (1:10:10)
85 x (1)4 (4:14:14)

105kg 18" Block Snatch

Clean Pull:
60 x 1
80 x 1
100 x 1
130 x 1 (1:15:15)
150 x (1)3 (3:18:18)
130 x (1)3 (3:21:21)

Front Squat:
20 x (1)3
40 x 1
60 x 1
80 x 1
100 x 1 (1:22:22)
120 x 1 (1:23:23)
100 x (1)3 (3:26:26)

120kg Front Squat

* Notes:

- It begins.  Today, I'm starting a more Bulgarian approach to the lifts.  It's provided successful numbers in the past (albeit -- along with injuries), but I think I'm a little wiser on how to attack daily training, so only time will tell.

2019JUN14 (TRIDENT D1B.W4.C2)

Bench Press:
20 x (5)4
52.5 x 10
72.5 x 8
92.5 x 6
112.5 x 4
132.5 x 2
112.5 x (4)3

132.5kg x 2 Bench Press

Dips + KB Superman Row:
((bw x 10) + (12 x 10))1
((bw + 12 x 10) + (16 x 10))1
((bw + 16 x 10) + (20 x 10))1
((bw + 20 x 10) + (24 x 10))1
((bw + 24 x 10) + (28 x 10))1

Front Squat + Axle Overhead Tricep Extension:
((20 x 5) + (15 x 10))1
((40 x 3) + (15 x 10))1
((60 x 3) + (20 x 10))1
((80 x 2) + (20 x 10))1
((100 x 2) + (20 x 10))1
((120 x 1) + (22.5 x 10))1

120kg Front Squat

Seated Box Jump:
24" x (3)2
30" x (2)2
36" x (1)2

Axle Reverse Wrist Curl:
15 x 10
15 x 50
15 x 25
15 x 15
15 x 10

* Notes:

- Accessory days are becoming my favorite days because I can focus on other movements and body parts without having to concern myself with the classic lifts.  I can't believe how easily the 132.5kg bench press went up.  Progress is always great!

2019JUN13 (TRIDENT D1A.W4.C2)

Back Squat:
20 x (5)3
70 x 5
90 x 5 (5:5:5)
108 x 5 (5:10:10)
117 x 5 (5:15:15)
126 x 4 (4:19:19)
135 x 4 (4:23:23)
144 x 3 (3:26:26)
153 x 3 (3:29:29)
162 x (2)3 (6:35:35)

162kg x 2 Back Squat

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

* Notes:

- This is the most that I've back squatted in several weeks and (knock on wood) I haven't experienced any back pain; not to mention, my squat depth/range of motion has significantly increased.  I'm very pleased with these squats!

2019JUN12 (TRIDENT D3B.W3.C2) * DELOAD

Snatch:
20 x (3)3
30 x (3)3
50 x (3)2
60 x 3 (3:3:129)
72 x 3 (3:6:132)
78 x 3 (3:9:135)
84 x (3)2 (6:15:141)

84kg x 3 Snatch

Clean + Power Jerk:
20 x (1+1)3
50 x (1+1)3
70 x (1+1)3 (6:21:147)
84 x (1+1)3 (6:27:153)
91 x (1+1)3 (6:33:159)
98 x (1+1)6 (12:45:171)

98kg Clean + Power Jerk

Snatch Pull:
94 x (3)2 (6:51:177)

Clean Pull:
108 x (3)2 (6:57:183)

2019JUN11 (TRIDENT D3A.W3.C2) * DELOAD

Bench Press:
20 x (5)2
55 x 10
75 x 8
95 x 6
115 x 4
135 x 2
115 x (4)2

135kg x 2 Bench Press

Dips + Superman Axle Row:
((bw x 10) + (50 x 10))1
((bw + 12 x 8) + (60 x 8))1
((bw + 16 x 6) + (70 x 6))1
((bw + 20 x 4) + (80 x 4))1
((bw + 24 x 2) + (90 x 2))1
((bw x 20) + (50 x 20))1

Axle Back Squat + Standing Plate Cuban Curl:
((15 x 3) + (1.25 x 20))1
((35 x 3) + (1.25 x 20))1
((55 x 3) + (1.25 x 20))1
((75 x 3) + (1.25 x 20))1
((95 x 3) + (1.25 x 20))1

2019JUN10 (TRIDENT D2B.W3.C2) * DELOAD

Clean + Power Jerk:
20 x (1+1)3
30 x (1+1)5
50 x (1+1)3
70 x (1+1)3 (6:6:81)
84 x (1+1)3 (6:12:87)
91 x (1+1)3 (6:18:93)
98 x (1+1)6 (12:30:105)

98kg Clean + Power Jerk

Snatch Pull:
94 x (3)2 (6:36:111)

Snatch Balance:
60 x 3 (3:39:114)
72 x 3 (3:42:117)
78 x 3 (3:45:120)
84 x (3)2 (6:51:126)

* Notes:

- I'm thoroughly enjoying the deload week.  Lifting lighter weights has even allowed me to perform a full clean instead of the typical power clean that I've been doing since the start of this program.

2019JUN09 (TRIDENT D2A.W3.C2) * DELOAD

Front Squat:
20 x (5)2
55 x 5
75 x 5 (5:5:59)
90 x 5 (5:10:64)
97.5 x 5 (5:15:69)
105 x (3)2 (6:21:75)

105kg x 3 Front Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl + Good Morning:
((110 x 10) + (1.25 x 20) + (20 x 6))3

* Notes:

-  I don't know why but front squats have always been a struggle for me.  Maybe it's because you have a barbell in the most uncomfortable position (the collarbone)?  Regardless, I can't stand doing them and I'm thankful that I didn't have to push past 105kg.

2019JUN08 (TRIDENT D1C.W3.C2) * DELOAD

Snatch:
30 x (3)3
50 x (3)2
60 x 3 (3:3:24)
72 x 3 (3:6:27)
78 x 3 (3:9:30)
84 x (3)2 (6:15:36)

84kg x 3 Snatch

Clean Pull:
108 x (3)2 (6:21:42)

Rack Jerk:
30 x 3
50 x 3
70 x 3 (3:24:45)
91 x 3 (3:27:48)
98 x (3)2 (6:33:54)

* Notes:

- Based upon the video clip, you'd think the top set of 84kg went well, but it felt like complete crap.  All the previous sets were "off".  I'm not exactly sure on how to describe it but everything ranging from the initial first pull to the reception was wonky at best.

2019JUN07 (TRIDENT D1B.W3.C2) * DELOAD

Bench Press:
20 x (5)3
52.5 x 10
72.5 x 8
92.5 x 6
112.5 x 4
132.5 x 2
112.5 x (4)3

132.5kg x 2 Bench Press

Dips + Superman Axle Clean Row:
((bw x 10) + (55 x 10))1
((bw + 8 x 10) + (57.5 x 10))1
((bw + 12 x 10) + (60 x 10))1
((bw + 16 x 10) + (62.5 x 10))1
((bw + 20 x 10) + (65 x 10))1
((bw + 24 x 10) + (67.5 x 10))1

2019JUN06 (TRIDENT D1A.W3.C2) * DELOAD

Back Squat:
20 x (3)3
70 x 3
90 x 5 (5:5:5)
108 x 5 (5:10:10)
117 x 5 (5:15:15)
125 x (3)2 (6:21:21)

126kg x 3 Back Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl + Good Morning:
((110 x 10) + (1.25 x 20) + (20 x 10))3

* Notes:

- Considering that last couple days of having really shitty workouts, I was amped to finally get into a deload week.  Bring on the DELOAD!!!

2019JUN05 (TRIDENT D3C.W2.C2)

Power Clean + Push Jerk:
30 x (3+3)2
50 x (3+3)1
70 x (1+1)3 (6:6:266)
84 x (1+1)3 (6:12:272)
91 x (1+1)3 (6:18:278)
98 x (1+1)3 (6:24:284)
105 x (1+1)3 (6:30:290)
112 x (1+1)3 (6:36:296)

112kg Power Clean + Power Jerk

Snatch Pull + Clean Pull:
((112 x 3) + (129 x 3))3 (18:54:314)

* Notes:

- I could not wait for this week to end because all my lifts have steadily gone down the drain.  I'm completely smoked from lifting and the excessive scotch tasting (is there such a thing?) from last night definitely sabotaged my sleep and had me feeling like death warmed over this morning.  I'm happy to have walked away with three successful lifts at 112kg. 

2019JUN04 (TRIDENT D3B.W2.C2)

Snatch:
20 x (3)3
30 x (3)4
40 x (3)2
50 x 3
60 x 3 (3:3:247)
72 x 3 (3:6:250)
78 x 3 (3:9:253)
84 x 3 (3:12:256)
90 x 3 (3:15:259)
96 x 1/M/C (1:16:260)
102 x 0

96kg Snatch

* Notes:

- A burning shitty diaper may best summarize and describe my day on the platform.  I had absolutely no energy whatsoever and getting a triple snatch at 90kg was a gift from the weightlifting gods.  The heaviness started at 72kg after the triple at 60kg.  It seems like the 10% jump always seems heavier, which makes me question if I should revamp the programming to only include 5% jumps; or, stop being a bitch.

- Because I felt so crapy today, I've decided to call it a day after the abomination at 96kg.  There was no way that 102kg was going up, so I'll finish out the power clean and push jerks tomorrow.

2019JUN03 (TRIDENT D3A.W2.C2)

Bench Press + Pull Up:
((20 x 5) + (bw x 1))2
((50 x 10) + (bw + 8 x 1))1
((70 x 8) + (bw + 8 x 1))1
((90 x 6) + (bw + 8 x 1))1
((110 x 4) + (bw + 8 x 1))1
((130 x 2) + (bw + 8 x 1))1
((110 x 4) + (bw + 8 x 1))4

130kg x 2 Bench Press

Dips + Superman Axle Row:
((bw x 10) + (45 x 10))1
((bw + 8 x 10) + (55 x 10))1
((bw + 10 x 10) + (65 x 10))1
((bw + 12 x 10) + (75 x 10))1
((bw + 14 x 10) + (85 x 10))1

Standing Axle Overhead Tricep Extension + Standing Band Face Pull:
((15 x 10) + (Green x 10))1
((16 x 10) + (Green x 10))1
((17 x 10) + (Green x 10))1
((18 x 10) + (Green x 10))1
((19 x 10) + (Green x 10))1

2019JUN02 (TRIDENT D2D.W2.C2)

Snatch Balance:
20 x (3)2
30 x (3)2
45 x 3
60 x 3 (3:3:221)
72 x 3 (3:6:224)
78 x 3 (3:9:227)
84 x 3 (3:12:230)
90 x 3 (3:15:233)
96 x 3 (3:18:236)
102 x (2)4 (8:26:244)

102kg x 2 Snatch Balance

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

Trap Bar Shrug + Axle Curl:
((60 x 10) + (15 x 10))1
((80 x 10) + (20 x 10))1
((100 x 10) + (25 x 10))1

* Notes:

- Weights are strange at times.  Almost as if they fall under different kinds of rules of physics and gravity.  The 102kg snatch balances felt significantly lighter than the set done at 84kg.  Is there an explanation for this phenomenon?

2019JUN01 (TRIDENT D2C.W2.C2)

Power Clean + Push Jerk:
30 x (3+3)3
50 x (3+3)3
70 x (3+3)1 (6:6:160)
84 x (3+3)1 (6:12:166)
91 x (3+3)1 (6:18:172)
98 x (1+1)3 (6:24:178)
105 x (1+1)3 (6:30:184)
112 x (1+1)3 (6:36:190)
119 x ((1+1)2)4 (16:52:206)

119kg Power Clean + Push Jerk x 2

Snatch Pull:
112 x (3)4 (12:64:218)

* Notes:

- I started this workout at my usual time of 0800; however, after a hellish night of sleeping on my sides, my low back and left hip weren't cooperating.  It was taking too long to warm up, and so I made the decision to forgo the workout until later (possibly tomorrow).  Instead, I spent the morning driving to Louisville to run a few errands with the family.

- After returning home, I was very reluctant in trying to squeeze any workout in today, because I was being a lazy turd.  I was using the excuse of it being late in the afternoon as a reason to not workout, but after some self-motivation, I found myself in the garage warming up and preparing to finish out the remainder of "day 2".  Surprisingly, the warm up took less time and was a lot easier to get primed for the workout, probably due to the ambient temperature in the garage being close to 80 degrees.  I did manage to get the power clean and push jerks, along with snatch pulls done before being asked to accompany my wife at a neighborhood birthday party.  I wasn't thrilled, because I wanted to get my snatch balances done, but as the old saying goes, "happy wife, happy life".  So the snatch balances are gonna have to wait until tomorrow, which is probably for the best in many respects.  I'll be fresher and hopefully better rested, and it will make for a quick workout giving me time to address some other domestic chores that I've been neglecting.

- Aside from all the "life" drama, I did have to make some slight adjustments to the power clean and push jerks.  Instead of executing consecutive repetitions of power cleans before doing the same with the push jerks, I went with doing singles because my right shoulder was starting to act a bit too gummy for me and I didn't want to risk injuring it when lowering the weight for a subsequent repetition.  Thankfully, the adjustment worked to my benefit and I was able to get all the necessary repetitions done without exposing myself to any further potential injury.  I'm slowly getting wiser in my old age.