2019AUG31 (SED D1.W12) D78

Front Squat:
20 x (1)2
42.5 x 1
52.5 x 1
62.5 x 1
52.5 x 1
62.5 x 1
72.5 x 1
92.5 x 1
112.5 x 1 (1:1:1)
132.5 x 1 (1:2:2)
152.5 x 1 (1:3:3)
112.5 x (1)2 (2:5:5)
132.5 x 1 (1:6:6)
115 x (1)2 (2:8:8)
135 x 1 (1:9:9)
117.5 x (1)2 (2:11:11)
137.5 x 1 (1:12:12)

152.5kg Front Squat

Reverse Hyper (Strap) + Invert Body Weight Rows:
((110 x 15) + (bw x 6))3

2019AUG30 (SED D7.W11) D77 (78)

Front Squat:
20 x (1)5
52.5 x (1)3
82.5 x (1)2
112.5 x 1 (1:1:69)
62.5 x (1)3
92.5 x (1)2
122.5 x 1 (1:2:70)
72.5 x 1
102.5 x 1
132.5 x 1 (1:3:71)
82.5 x 1
112.5 x 1 (1:4:72)
142.5 x 1 (1:5:73)
92.5 x 1
122.5 x 1 (1:6:74)
152.5 x 1 (1:7:75)
132.5 x (1)3 (3:10:78)

152.5kg Front Squat

Reverse Hyper (Strap) + Standing Band Cuban Curl:
((110 x 10) + (Green x 20))3

2019AUG29 (SED D6.W11) D76

Front Squat:
20 x (1)5
52.5 x (1)2
72.5 x 1
62.5 x (1)2
82.5 x 1
72.5 x (1)2
92.5 x 1
112.5 x 1 (1:1:59)
132.5 x 1 (1:2:60)
152.5 x 1 (1:3:61)
115 x 1 (1:4:62)
135 x 1 (1:5:63)
117.5 x 1 (1:6:64)
137.5 x 1 (1:7:65)
120 x 1 (1:8:66)
140 x 1 (1:9:67)
122.5 x 1 (1:10:68)

152.5kg Front Squat

Good Morning + Lu Raises:
((20 x 6) + (1.25 x 10))1
((25 x 6) + (2.5 x 10))1
((30 x 6) + (5 x 10))1

Seated Axle Wrist Curl + Seated Axle Reverse Wrist Curl + Standing Band Tricep Pushdown:
((15 x 10) + (15 x 10) + (Purple2 x 30))1
((17.5 x 10) + (17.5 x 10) + (Purple2 x 30))1
((20 x 10) + (20 x 10) + (Purple2 x 30))1

2019AUG28 (SED D5.W11) D75

Front Squat:
20 x (1)5
52.5 x (1)2
72.5 x 1
62.5 x (1)2
82.5 x 1
72.5 x (1)2
92.5 x 1
82.5 x (1)2
102.5 x 1 (1:1:49)
92.5 x 1
112.5 x 1 (1:2:50)
102.5 x 1 (1:3:51)
122.5 x 1 (1:4:52)
112.5 x 1 (1:5:53)
132.5 x 1 (1:6:54)
122.5 x 1 (1:7:55)
142.5 x 1 (1:8:56)
132.5 x 1 (1:9:57)
152.5 x 1 (1:10:60)

152.5kg Front Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl + Lu Lateral Raise:
((110 x 10) + (1.25 x 20) + (1.25 x 10))3

* Notes:

- Very quick workout this morning because of the plethora of errands to run, so time to lift was at a premium.

2019AUG27 (SED D4.W11) D74

Bench Press:
20 x (5)2
45 x (5)2
65 x 10
85 x 8
105 x 6
125 x 4
145 x 2
125 x (4)3

145kg x 2 Bench Press

Front Squat:
22.5 x (1)5
52.5 x (1)5
72.5 x (1)4
92.5 x (1)3
112.5 x (1)2 (2:2:40)
132.5 x 1 (1:3:41)
152.5 x 1 (1:4:42)
132.5 x (1)3 (3:7:45)
112.5 x (1)3 (3:10:48)

152.5kg Front Squat

Dips + KB Bent Row:
((bw x 10) + (16 x 6 L/R))1
((bw + 8 x 10) + (20 x 6 L/R))1
((bw + 12 x 10) + (24 x 6 L/R))1
((bw + 16 x 10) + (28 x 6 L/R))1
((bw + 20 x 10) + (32 x 6 L/R))1

* Notes:

- The second rep of the 145kg bench press was the slowest rep ever recorded in the history of bench pressing.  Good Lord, this is exactly what happens when you take a weight for granted; especially, after an easy first rep.  Never, ever, ever, lose focus because it will bite you in the ass -- as it almost did to me today.

2019AUG26 (SED D3.W11) D73

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1
110 x 1 (1:1:27)
130 x 1 (1:2:28)
152.5 x 1 (1:3:29)
137.5 x 1 (1:4:30)
122.5 x 1 (1:5:31)
107.5 x 1 (1:6:32)
112.5 x 1 (1:7:33)
117.5 x 1 (1:8:34)
122.5 x 1 (1:9:35)
127.5 x 1 (1:10:36)
132.5 x 1 (1:11:37)
137.5 x 1 (1:12:38)

152.5kg Front Squat

Reverse Hyper (Strap):
110 x (10)3

* Notes:

- Short and sweet was the goal of today.  My low back isn't at 100% but I was able to knock out 152.5kg with relative ease.  After the 152.5kg, I decided on performing some drop sets focusing more on the speed and positioning.

2019AUG25 (SED D2.W11) D72

Front Squat:
20 x (1)5
52.5 x (1)3
72.5 x (1)2
92.5 x 1
82.5 x 1
102.5 x 1 (1:1:12)
122.5 x 1 (1:2:13)
92.5 x 1
112.5 x 1 (1:3:14)
132.5 x 1 (1:4:15)
102.5 x 1 (1:5:16)
122.5 x 1 (1:6:17)
142.5 x 1 (1:7:18)
112.5 x 1 (1:8:19)
132.5 x 1 (1:9:20)
152.5 x 1 (1:10:21)
132.5 x (1)5 (5:15:26)

152.5kg Front Squat

Reverse Hyper (Strap) + Standing Band Cuban Curl:
((110 x 10) + (Green x 20))3

* Notes:

- Note to self, don't fuck about and do stupid shit like trying to front squat down sets of 132.5kg every minute on the minute.  Why?  Because it fucks your back up, which is completely against what I'm trying to achieve by doing singles.  Fuck me!

2019AUG24 (SED D1.W11) D71

Front Squat:
20 x (1)5
40 x 1
60 x 1
80 x 1
70 x 1
90 x 1
110 x 1 (1:1:1)
100 x 1 (1:2:2)
120 x 1 (1:3:3)
110 x 1 (1:4:4)
130 x 1 (1:5:5)
120 x 1 (1:6:6)
140 x 1 (1:7:7)
130 x 1 (1:8:8)
150 x 1 (1:9:9)
160 x 1 (1:10:10)
170 x 1 (1:11:11) * PR

170kg Front Squat * PR

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

* Notes:

- I finally nailed that 170kg front squat which has been alluding me for the past month.  I'm sure that the smaller increases (10kg vice 20kg) made the difference in making this lift successful.  Now, I'm focused on moving up to 180kg (182.5kg).  I want to break the 400lbs barrier!

2019AUG23 (SED D7.W10) D70 (125)

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
100 x 1 (1:1:114)
80 x (1)2
110 x 1 (1:2:115)
90 x (1)2
120 x 1 (1:3:116)
100 x (1)2 (2:5:118)
130 x 1 (1:6:119)
110 x (1)2 (2:8:121)
140 x 1 (1:9:122)
120 x (1)2 (2:11:124)
150 x 1 (1:12:125)

150kg Front Squat

Good Morning + Body Weight Rows:
((20 x 6) + (bw x 6))1
((30 x 5) + (bw x 6))1
((40 x 4) + (bw x 6))1

* Notes:

- Today I worked on making bigger jumps -- 30kg specifically -- and it was brutal but I managed!

2019AUG22 (SED D6.W10) D69

Bench Press:
20 x (5)3
42.5 x 5
62.5 x 10
82.5 x 8
102.5 x 6
122.5 x 4
142.5 x 2
122.5 x (4)4

142.5kg x 2 Bench Press

Front Squat:
20 x (1)5
70 x (1)3
90 x (1)2
110 x 1 (1:1:104)
130 x 1 (1:2:105)
150 x 1 (1:3:106)
130 x (1)4 (4:7:110)
110 x (1)3 (3:10:113)

150kg Front Squat

Body Weight Rows + Dips:
((bw x 10) + (bw x 10))5

* Notes:

- I was slightly apprehensive about the bench press today, so I decided to attack it first.  I wasn't quite sure if I had recovered enough from my last session.  Some of the earlier sets felt off -- gummy and slow but I did manage to make the double at 142.5kg along with the subsequent down sets at 122.5kg.  I suppose it's my mind playing tricks on me.

2019AUG21 (SED D5.W10) D68

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1
110 x 1 (1:1:92)
100 x 1 (1:2:93)
120 x 1 (1:3:94)
110 x 1 (1:4:95)
130 x 1 (1:5:96)
120 x 1 (1:6:97)
140 x 1 (1:7:98)
130 x 1 (1:8:99)
150 x 1 (1:9:100)
140 x 1 (1:10:101)
130 x 1 (1:11:102)
120 x 1 (1:12:103)

150kg Front Squat

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

* Notes:

- Another late start to working out, so I kept it short and sweet.  Up to 150kg with some light accessory work.

2019AUG20 (SED D4.W10) D67

Front Squat:
20 x (1)5
50 x (1)3

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1
110 x 1 (1:1:79)
120 x 1 (1:2:80)
110 x 1 (1:3:81)
130 x 1 (1:4:82)
110 x 1 (1:5:83)
140 x 1 (1:6:84)
110 x 1 (1:7:85)
150 x 1 (1:8:86)
110 x 1 (1:9:87)
130 x 1 (1:10:88)
110 x 1 (1:11:89)
140 x 1 (1:12:90)
110 x 1 (1:13:91)

150kg Front Squat

Good Morning + Standing Plate Cuban Curl:
((20 x 6) + (1.25 x 15))3

Reverse Hyper (Strap) + KB Bent Row:
((110 x 15) + (24 x 8 L/R))2

Axle Reverse French Curl:
15 x (10)3

* Notes:

- Started off this morning with the front squats and after a few sets decided to forego the workout and delay it until later in the day.  Instead, I spent the morning in Louisville tasting bourbon.

2019AUG19 (SED D3.W10) D66

Front Squat:
20 x (1)5
50 x 1
70 x 1
90 x 1
60 x 1
80 x 1
100 x 1 (1:1:43)
70 x 1
90 x 1
110 x (1)3 (3:4:46)
130 x (1)2 (2:6:48)
150 x 1 (1:7:49)
140 x 1 (1:8:50)
130 x 1 (1:9:51)
120 x 1 (1:10:52)
110 x 1 (1:11:53)
100 x 1 (1:12:54)

150kg Front Squat

Power Clean + Power Jerk:
50 x (1+1)1
55 x (1+1)1
60 x (1+1)1
65 x (1+1)1
85 x (1+1)3 (6:18:60)
105 x (1+1)2 (4:22:64)
115 x (1+1)1 (2:24:66)
95 x (1+1)1 (2:26:68)
115 x (1+1)1 (2:28:70)
105 x (1+1)1 (2:30:72)
125 x (1+1)1 (2:32:74)
115 x (1+1)1 (2:34:76)
135 x (C)2 (2:36:78) * Clarked but extremely high pull

125kg Power Clean + Power Jerk

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 10) + (1.25 x 15))3

Bent Over KB Row:
24 x 6 L/R
28 x 6 L/R
24 x 6 L/R

2019AUG18 (SED D2.W10) D65

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)3
90 x (1)2
110 x (1)3 (3:3:14)
130 x (1)2 (2:5:16)
150 x 1 (1:6:17)
130 x (1)4 (4:10:27)
110 x (1)5 (5:15:32)

150kg Front Squat

Power Snatch:
50 x (1)3
70 x (1)3 (3:18:35)
90 x (1)2 (2:20:37)

Snatch:
100 x 1 (1:21:38)
105 x (M)2
90 x 1 (1:22:39)
95 x 1 (1:23:40)
100 x 1 (1:24:41)
105 x M
105 x 1 (1:25:42)

105kg Snatch

* Notes:

- I was definitely hoping for more with the power snatches but they eventually turned into full snatches at 100kg.  So, I stuck with full snatches for the remainder of the workout.  I suck!

2019AUG17 (SED D1.W10) D64

Bench Press:
20 x (5)2
47.5 x (5)2
67.5 x 10
87.5 x 8
107.5 x 6
127.5 x 4
147.5 x 2 * PR
127.5 x 4

147.5kg x 2 Bench Press

Front Squat:
20 x (1)5
70 x (1)3
90 x (1)2
110 x 1 (1:1:1)
130 x 1 (1:2:2)
150 x 1 (1:3:3)
110 x 1 (1:4:4)
130 x 1 (1:5:5)
110 x 1 (1:6:6)
130 x 1 (1:7:7)
110 x 1 (1:8:8)
130 x 1 (1:9:9)
110 x 1 (1:10:10)
130 x 1 (1:11:11)

150kg Front Squat

Dips + Superman Row:
((bw x 10) + (60 x 10))1
((bw + 8 x 12) + (70 x 8))1
((bw + 12 x 14) + (75 x 6))1
((bw + 16 x 16) + (77.5 x 4))1

Seated Wrist Curl + Axle Reverse French Curl:
((20 x 20) + (15 x 10))3

* Notes:

- Bench Press PR!!! 147.5kg/324.5lbs bench press double today to set a new personal record and I'm pretty damn amped about it.  The first rep was so easy, the second was a grind session, but PR nonetheless!

2019AUG16 (SED D7.W9) D63 (114)

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1
110 x 1 (1:1:103)
100 x 1 (1:2:104)
120 x 1 (1:3:105)
110 x 1 (1:4:106)
130 x 1 (1:5:107)
120 x 1 (1:6:108)
140 x 1 (1:7:109)
130 x 1 (1:8:110)
150 x 1 (1:9:111)
140 x 1 (1:10:112)
160 x 1 (1:11:113)
120 x 1 (1:12:114)

160kg Front Squat

Reverse Hyper (Strap) + Front Squat + Standing Band Cuban Curl:
((110 x 10) + (20 x 1) + (Green x 15))3

Good Morning + Standing Band Tricep Pushdown:
((20 x 6) + (Purple2 x 20))1
((30 x 6) + (Purple2 x 20))1
((40 x 6) + (Purple2 x 20))1

* Notes:

- I stayed up late, drank too much whisky, didn't sleep well and had to get up early to get the kids prepped for school, so making 160kg was a gift.

2019AUG15 (SED D6.W9) D62

Front Squat:
20 x (1)5
70 x (1)5
90 x (1)2
110 x 1 (1:1:70)
100 x (1)3 (3:4:73)
120 x (1)2 (2:6:75)
140 x 1 (1:7:76)
110 x (1)3 (3:10:79)
130 x (1)2 (2:12:81)
150 x 1 (1:13:82)

150kg Front Squat

Power Clean + Power Jerk:
20 x (1+1)3
55 x (1+1)3
75 x (1+1)2
95 x (1+1)3 (6:19:88)
115 x (1+1)2 (4:23:92)
105 x (1+1)3 (6:29:98)
125 x (1+1)2 (4:33:102)

125kg Power Clean + Power Jerk

* Notes:

- I'm slowly chipping away with the front squats, which seem to be getting easier by the day.  Getting to 150kg doesn't seem quite as daunting, and the weight is moving fluidly, which gives promise for a PR soon.

2019AUG14 (SED D5.W9) D61

Front Squat:
20 x (1)5
60 x 1
80 x 1
100 x 1 (1:1:58)
70 x 1
90 x 1
110 x 1 (1:2:59)
80 x 1
100 x 1 (1:3:60)
120 x 1 (1:4:61)
90 x 1
110 x 1 (1:5:62)
130 x 1 (1:6:63)
100 x 1 (1:7:64)
120 x 1 (1:8:65)
140 x 1 (1:9:66)
110 x 1 (1:10:67)
130 x 1 (1:11:68)
150 x 1 (1:12:69)

150kg Front Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 10) + (1.25 x 15))3

2019AUG13 (SED D4.W9) D60

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1
110 x 1 (1:1:36)
100 x 1 (1:2:37)
120 x 1 (1:3:38)
110 x 1 (1:4:39)
130 x 1 (1:5:40)
120 x 1 (1:6:41)
140 x 1 (1:7:42)
130 x 1 (1:8:43)
150 x 1 (1:9:44)
140 x 1 (1:10:45)
130 x 1 (1:11:46)
120 x 1 (1:12:47)

150kg Front Squat

Panda Snatch Pull:
50 x (1)3
75 x 1 (1:13:48)
85 x 1 (1:14:49)
95 x 1 (1:15:50)
105 x 1 (1:16:51)
110 x 1 (1:17:52)
115 x 1 (1:18:53)
120 x 1 (1:19:54)
122.5 x 1 (1:20:55)
125 x 1 (1:21:56)
120 x 1 (1:22:57)

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 10) + (1.25 x 15))3

Reverse Axle French Curl + Reverse Hyper (Strap):
((15 x 10) + (110 x 10))2

Captains of Crush:
1 to 10 to 1 L/R (100 total reps)

2019AUG12 (SED D3.W9) D59

Front Squat:
20 x (1)5
60 x (1)3
80 x (1)2
100 x 1 (1:1:24)
105 x 1 (1:2:25)
100 x 1 (1:3:26)
112.5 x 1 (1:4:27)
100 x 1 (1:5:28)
120 x 1 (1:6:29)
100 x 1 (1:7:30)
127.5 x 1 (1:8:31)
100 x 1 (1:9:32)
135 x 1 (1:10:33)
100 x 1 (1:11:34)
142.5 x 1 (1:12:35)

142.5kg Front Squat

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

145kg x 2 Bench Press

Dips + Superman Row:
((bw x 10) + (60 x 10))1
((bw + 8 x 10) + (70 x 10))1
((bw + 12 x 10) + (75 x 8))1
((bw + 16 x 10) + (77.5 x 6))1
((bw x 10) + (70 x 10))1

French Curl + Standing Band Cuban Curl + Reverse French Curl + Standing Band Cuban Curl:
((15 x 10) + (Green x 20) + (15 x 10) + (Green x 20))2

* Notes:

- I had a slight delay in my start today, but it all ended up well with a 142.5kg front squat and a fairly easy 145kg double bench press.  I'm very pleased.

2019AUG11 (SED D2.W9) D58

Front Squat:
20 x (1)5
65 x (1)2
85 x 1
75 x (1)2
95 x 1
105 x (1)2 (2:2:13)
125 x 1 (1:3:14)
115 x (1)2 (2:5:16)
135 x 1 (1:6:17)
125 x (1)2 (2:8:19)
145 x 1 (1:9:20)
125 x (1)3 (3:12:23)

145kg Front Squat

Good Morning + Standing Plate Cuban Curl + Reverse Hyper (Strap) + Standing Band Face Pull:
((20 x 6) + (1.25 x 10) + (110 x 15) + (Green x 10))1
((30 x 6) + (1.25 x 15) + (110 x 15) + (Green x 10))1
((40 x 6) + (1.25 x 20) + (110 x 15) + (Green x 10))1

* Notes:

- I've got a pretty bad case of sticky legs today.  Yesterday's paused front squats at Derby City Barbell definitely caused a little too much DOMS. 

2019AUG10 (SED D1.W9) D57

Front Squat:
20 x (1)3
40 x (1)3
60 x (1)2
80 x 1
100 x 1 (1:1:1)
110 x 1 (1:2:2)
120 x 1 (1:3:3)
130 x 1 (1:4:4)
140 x 1 (1:5:5)
120 x (1)2 (2:7:7)
130 x (1)2 (2:9:9)
120 x 1 (1:10:10)
130 x 1 (1:11:11)

140kg Front Squat

* Notes:

- I got in a very quick front squat workout after doing a personal training session at Derby City Barbell.  The weights are moving well, and taking video from behind revealed that I'm still deficient with some mobility issues that need corrective action in the coming weeks.  Hopefully, it will make a difference in both my level of mobility and flexibility but allow me to become more efficient with the lifts.

2019AUG09 (SED D7.W8) D56 (130)

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)3
90 x (1)2
110 x 1 (1:1:109)
100 x 1 (1:2:110)
120 x 1 (1:3:111)
110 x 1 (1:4:112)
130 x 1 (1:5:113)
120 x 1 (1:6:114)
140 x 1 (1:7:115)
130 x 1 (1:8:116)
150 x 1 (1:9:117)
140 x 1 (1:10:118)
170 x M
160 x M

150kg Front Squat

Panda Clean Pull:
50 x (1)3
90 x 1 (1:11:119)
100 x 1 (1:12:120)
110 x 1 (1:13:121)
120 x 1 (1:14:122)
130 x 1 (1:15:123)
125 x 1 (1:16:124)
135 x 1 (1:17:125)
120 x (1)5 (5:22:130)



* Notes:

- The missed lift at 170kg -- agonizing!  It was so damn close!

2019AUG08 (SED D6.W8) D55

Front Squat:
20 x (1)5
65 x (1)3
85 x (1)2
105 x 1 (1:1:87)
125 x 1 (1:2:88)
115 x 1 (1:3:89)
135 x 1 (1:4:90)
125 x 1 (1:5:91)
145 x 1 (1:6:92)
125 x 1 (1:7:93)
126 x 1 (1:8:94)
127 x 1 (1:9:95)
128 x 1 (1:10:96)
129 x 1 (1:11:97)

145kg Front Squat

Power Snatch:
20 x (1)3
40 x (1)3
50 x (1)2
60 x 1
70 x 1 (1:12:98)
80 x 1 (1:13:99)
90 x 1 (1:14:100)
95 x 1 (1:15:101)
100 x 1 (1:16:102)
80 x 1 (1:17:103)
87.5 x 1 (1:18:104)
95 x 1 (1:19:105)
102.5 x 1 (1:20:106)
82.5 x 1 (1:21:107)
87.5 x 1 (1:22:108)

102.5kg Power Snatch

* Notes:

- Not a bad day to front squat 145kg and snatch 102.5kg.

2019AUG07 (SED D5.W8) D54

Front Squat:
20 x (1)5
62.5 x (1)3
82.5 x (1)2
102.5 x 1 (1:1:76)
122.5 x 1 (1:2:77)
142.5 x 1 (1:3:78)
122.5 x 1 (1:4:79)
123.5 x 1 (1:5:80)
124.5 x 1 (1:6:81)
125.5 x 1 (1:7:82)
126.5 x 1 (1:8:83)
127.5 x 1 (1:9:84)
128.5 x 1 (1:10:85)
129.5 x 1 (1:11:86)

142.5kg Front Squat

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

142.5kg x 2 Bench Press

Bench Press + Reverse Hyper (Strap):
((122.5 x 4) + (110 x 15))3

Dips + Superman Row + Pull Up:
((bw x 10) + (50 x 10) + (bw x 1))1
((bw + 8 x 10) + (60 x 10) + (bw x 1))1
((bw + 12 x 10) + (70 x 10) + (bw x 1))1
((bw + 16 x 10) + (70 x 10) + (bw x 1))1
((bw + 20 x 10) + (70 x 10) + (bw x 1))1

Seated Reverse Wrist Curl + Standing Band Cuban Curl + Standing Band Tricep Pushdown:
((20 x 10) + (Green x 20) + (Purple2 x 30))3

2019AUG06 (SED D4.W8) D53

Front Squat:
20 x (1)5
40 x (1)3
60 x (1)2
80 x 1
100 x (1)3 (3:3:45)
120 x (1)2 (2:5:47)
140 x 1 (1:6:48)
120 x (1)3 (3:9:51)
100 x (1)2 (2:11:53)

140kg Front Squat

Clean + Power Jerk:
20 x (1+1)3
50 x (1+1)3
70 x (1+1)2
90 x (1+1)3 (6:17:59)
95 x (1+1)2 (4:21:63)
100 x (1+1)1 (2:23:65)
95 x (1+1)3 (6:29:71)
100 x (1+1)2 (4:33:75)

100kg Clean + Power Jerk

* Notes:

- I'm so damn tired today after doing the front squats.  I reluctantly did the clean and jerks, and it showed.  A measly 100kg clean and jerk for a top weight and it felt so damn heavy!  I'm pathetic!

2019AUG05 (SED D3.W8) D52

Front Squat:
20 x (1)5
47.5 x (1)3
67.5 x (1)2
87.5 x 1
77.5 x 1
97.5 x 1
107.5 x 1 (1:1:32)
87.5 x 1
107.5 x 1 (1:2:33)
117.5 x 1 (1:3:34)
97.5 x 1
117.5 x 1 (1:4:35)
127.5 x 1 (1:5:36)
107.5 x 1 (1:6:37)
127.5 x 1 (1:7:38)
137.5 x 1 (1:8:39)
117.5 x 1 (1:9:40)
137.5 x 1 (1:10:41)
147.5 x 1 (1:11:42)

147.5kg Front Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 15) + (1.25 x 15))3

Bent Row + Pull Up:
((20 x 10) + (bw x 1))3

2019AUG04 (SED D2.W8) D51

Front Squat:
20 x (1)5
55 x (1)3
75 x (1)2
95 x 1
105 x 1 (1:1:12)
115 x 1 (1:2:13)
125 x 1 (1:3:14)
135 x 1 (1:4:15)
145 x 1 (1:5:16)
125 x (1)6 (6:11:22)

145kg Front Squat

Snatch Panda Pull:
65 x 1
75 x 1 (1:12:23)
85 x 1 (1:13:24)
95 x 1 (1:14:25)
105 x 1 (1:15:26)
110 x 1 (1:16:27)
115 x 1 (1:17:28)
120 x (1)4 (4:21:31)

Reverse Hyper (Strap) + Standing Band Cuban Curl:
((110 x 15) + (Green x 15))3

Seated Wrist Curl + Seated Reverse Wrist Curl:
((20 x 20) + (20 x 10))3

* Notes:

- Front squats are definitely getting easier to perform and reaching 140kg and more -- not a problem.

2019AUG03 (SED D1.W8) D50

Front Squat:
20 x (1)5
72.5 x (1)3
92.5 x 1
82.5 x 1
102.5 x 1 (1:1:1)
92.5 x 1
112.5 x 1 (1:2:2)
102.5 x 1 (1:3:3)
122.5 x 1 (1:4:4)
112.5 x 1 (1:5:5)
132.5 x 1 (1:6:6)
122.5 x 1 (1:7:7)
142.5 x 1 (1:8:8)
122.5 x (1)3 (3:11:11)

142.5kg Front Squat

Bench Press:
20 x (5)2
60 x 10
80 x 8
100 x 6
120 x 4
140 x 2
120 x (4)4

140kg x 2 Bench Press

Dips + Bent Row:
((bw x 10) + (20 x 10))1
((bw x 10) + (40 x 10))1
((bw x 10) + (50 x 10))1
((bw x 10) + (40 x 10))1
((bw x 10) + (20 x 10))1

* Notes:

- Normally, I do the bench press first but decided to get my front squats done before attacking the bench.  I was a little apprehensive about my decision to switch the two exercises, but the front squats didn't negatively effect my bench.  Matter of fact, it made warm up with the bench a little easier.  This may be the new sequence from here on out.

2019AUG02 (SED D7.W7) D49 (90)

Front Squat:
20 x (1)4
70 x (1)3
90 x 1
80 x (1)2
100 x 1 (1:1:81)
90 x 1
110 x 1 (1:2:82)
100 x 1 (1:3:83)
120 x 1 (1:4:84)
110 x 1 (1:5:85)
130 x 1 (1:6:86)
120 x 1 (1:7:87)
140 x 1 (1:8:88)
130 x 1 (1:9:89)
150 x 1 (1:10:90)
165 x M

150kg Front Squat

Reverse Hyper (Strap) + Good Morning:
((110 x 15) + (20 x 6))3

* Notes:

- I should have made 165kg today.  In retrospect, I should have done a couple more wave sets to grease the groove for the attempt.  Lesson learned.

2019AUG01 (SED D6.W7) D48

Front Squat:
20 x (1)10
60 x (1)3
80 x (1)2
100 x 1 (1:1:61)
105 x 1 (1:2:62)
110 x 1 (1:3:63)
115 x 1 (1:4:64)
120 x 1 (1:5:65)
125 x 1 (1:6:66)
130 x 1 (1:7:67)
135 x 1 (1:8:68)
140 x 1 (1:9:69)
145 x 1 (1:10:70)

145kg Front Squat

Clean Panda Pull:
50 x (1)3
70 x (1)2
90 x 1 (1:11:71)
95 x 1 (1:12:72)
100 x 1 (1:13:73)
105 x 1 (1:14:74)
110 x 1 (1:15:75)
115 x 1 (1:16:76)
120 x 1 (1:17:77)
125 x 1 (1:18:78)
130 x 1 (1:19:79)
135 x 1 (1:20:80)

Reverse Hyper (Strap) + Axle French Curl + Standing Band Cuban Curl:
((110 x 15) + (15 x 10) + (Green x 20))3

* Notes:

- I'm dog ass tired today after the front squats.  Initially, the front squats felt pretty terrible as well, you can probably note the 10 reps at 20kg to try to get my legs to function properly -- it didn't help much.  Nevertheless, another day down.