2019SEP30 (SED D3.W16) D108

Front Squat:
20 x (1)5
45 x (1)3
75 x (1)4
115 x (1)3
145 x (1)2 (2:2:22)
165 x 1 (1:3:23)
145 x (1)3 (2:3:26)
142.5 x 1 (1:7:27)
140 x 1 (1:8:28)
137.5 x 1 (1:9:29)
135 x 1 (1:10:30)

165kg Front Squat

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

* Notes:

- In an ideal world, today I would have squatted 182kg, but it's not.  Considering all the recent injuries, I'm content with making this lift at 165kg.  I'll chase the 182kg when I start feeling better.

2019SEP29 (SED D2.W16) D107

Front Squat:
20 x (1)5
40 x (1)3
70 x (1)4
110 x (1)3
140 x (1)2 (2:2:12)
160 x 1 (1:3:13)
140 x 1 (1:4:14)
137.5 x 1 (1:5:15)
135 x 1 (1:6:16)
132.5 x 1 (1:7:17)
130 x 1 (1:8:18)
127.5 x 1 (1:9:19)
125 x 1 (1:10:20)

160kg Front Squat

Bench Press:
20 x (5)2
70 x (5)2
90 x (4)2
110 x 3
135 x 2
160 x F * not even close!

Bench Press + Reverse Hyper (Strap):
((120 x 2) + (110 x 10))5

Bench Press:
120 x (2)5

* Notes:

- I was slightly hesitant on working out today due to my strained back and abdomen.  I was seriously in a hurt locker yesterday with unpredictable and involuntary muscle spasms throughout my abdomen causing shortness of breath and stability issues.  Sleep was less than desirable with the inability to move or twist without pain, so I had to sleep entirely on my back like a vampire.  Regardless, I managed to get my front squats done.  I was extremely cautious and deliberate with my movements; as such, I was able to surprisingly walk away with a top set at 160kg.

2019SEP28 (SED D1.W16) D106

Front Squat:
20 x (1)5
60 x 1
62.5 x 1
65 x 1
67.5 x 1
70 x 1
72.5 x 1
92.5 x 1
95 x 1
97.5 x 1
100 x 1
102.5 x 1
122.5 x 1 (1:1:1)
125 x 1 (1:2:2)
127.5 x 1 (1:3:3)
147.5 x 1 (1:4:4)
150 x 1 (1:5:5)
170 x 1 (1:6:6)
150 x 1 (1:7:7)
140 x 1 (1:8:8)
130 x 1 (1:9:9)
120 x 1 (1:10:10)

170kg Front Squat * PR MATCH

* Notes:

- I'm not at 100% today.  During my warm up, I somehow managed to strain my upper back and possibly the cartilage between my ribs.  It's most noticeable when taking heavy breaths and bending over by allowing my thoracic spine to flex.  It doesn't feel great, but wasn't enough to stop me from squatting today.  Even with the "injury," I was able to front squat up to my most recent PR max of 170kg with relative ease.  This genuinely gives me hope for the coming weeks to break past the 182kg mark!

2019SEP27 (SED D7.W15) D105 (70)

Front Squat:
20 x (1)5
62.5 x (1)6
82.5 x (1)5
102.5 x (1)4
122.5 x (1)3 (3:3:63)
142.5 x (1)2 (2:5:65)
162.5 x 1 (1:6:66)
142.5 x 1 (1:7:67)
145 x 1 (1:8:68)
147.5 x 1 (1:9:69)
150 x 1 (1:10:70)

162.5kg Front Squat

Press + Reverse Hyper (Strap):
((20 x 1) + (110 x 10))1
((32.5 x 1) + (110 x 10))1
((42.5 x 1) + (110 x 10))1
((52.5 x 1) + (110 x 10))1
((62.5 x 1) + (110 x 10))1

Press:
72.5 x 1
82.5 x 1
92.5 x 1 * PR
100 x F
72.5 x (1)5

92.5kg Press

* Notes:

- A new PR with the press after a fairly easy 162.5kg front squat!

2019SEP26 (SED D6.W15) D104

Front Squat:
20 x (1)5
60 x (1)6
80 x (1)5
100 x (1)4
120 x (1)3 (3:3:53)
140 x (1)2 (2:5:55)
160 x 1 (1:6:56)
150 x 1 (1:7:57)
140 x 1 (1:8:58)
130 x 1 (1:9:59)
120 x 1 (1:10:60)

160kg Front Squat

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

2019SEP25 (SED D5.W15) D103

Front Squat:
20 x (1)5
60 x (1)6
80 x (1)5
100 x (1)4
120 x (1)3 (3:3:43)
140 x (1)2 (2:5:45)
160 x 1 (1:6:46) * Paused
140 x (1)4 (4:10:50)

160kg Paused Front Squat

Reverse Hyper (Strap) + Hand Release Superman Row:
((110 x 5) + (70 x 5))3

Hand Release Superman Row:
90 x (2)10

* Notes:

- I can surmise that progress is being made when I can pause (albeit, momentarily) front squat 160kg.  Things are definitely working!

2019SEP24 (SED D4.W15) D102

Front Squat:
20 x (1)5
62.5 x (1)4
82.5 x (1)2
102.5 x 1
82.5 x (1)3
102.5 x (1)2
122.5 x 1 (1:1:31)
102.5 x (1)3
122.5 x (1)2 (2:3:33)
142.5 x 1 (1:4:34)
122.5 x (1)3 (3:7:37)
142.5 x (1)2 (2:9:39)
162.5 x 1 (1:10:60)

162.5kg Front Squat

Reverse Hyper (Strap) + Dips:
((110 x 10) + (bw x 5))5

Dips:
((bw + 12 x 4) + (bw x 6))1
((bw + 16 x 4) + (bw x 6))1
((bw + 20 x 4) + (bw x 6))1
((bw + 24 x 4) + (bw x 6))1
((bw + 28 x 4) + (bw x 6))1

2019SEP23 (SED D3.W15) D101

Front Squat:
20 x (1)5
60 x (1)6
80 x (1)3
100 x (1)2
120 x 1 (1:1:21)
100 x (1)3
120 x (1)2 (2:3:23)
140 x 1 (1:4:24)
120 x (1)3 (3:7:27)
140 x (1)2 (2:9:29)
160 x 1 (1:10:30)

160kg Front Squat

Reverse Hyper (Strap) + Pull Up:
((110 x 10) + (bw x 2))5

Pull Up:
((bw + 12 x 1) + (bw x 1))1
((bw + 12 x 2) + (bw x 2))1
((bw + 12 x 3) + (bw x 3))1
((bw + 12 x 2) + (bw x 2))1
((bw + 12 x 1) + (bw x 1))1
bw x (1)2

* Notes:

- I was experiencing a little low back pain on my right side today.  More so, with my right hip area, but managed to get to my goal weight of 160kg without much issue.

2019SEP22 (SED D2.W15) D100

Front Squat:
20 x (1)5
62.5 x (1)6
82.5 x (1)5
102.5 x (1)4
122.5 x (1)3 (3:3:13)
142.5 x (1)2 (2:5:15)
162.5 x 1 (1:6:16)
122.5 x (1)4 (4:10:20)

162.5kg Front Squat

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

2019SEP21 (SED D1.W15) D99

Front Squat:
20 x (1)5
60 x (1)6
80 x (1)5
100 x (1)4
120 x (1)3 (3:3:3)
140 x (1)2 (2:5:5)
160 x 1 (1:6:6)
140 x (1)4 (4:10:10)

160kg Front Squat

Bench Press:
20 x (5)2
50 x (5)2
70 x (5)2
90 x (4)2
110 x 3
130 x 2
150 x 1
115 x 3
135 x 2
155 x 1 * PR

155kg Bench Press * PR

* Notes:

- I finally got that 155kg bench press that I've been chasing for a few months now.  I think it would have been considerably easier, had I not done the first wave up to 150kg; but, it's a PR regardless.  Onward to 160kg!

2019SEP20 (SED D7.W14) D98 (70)

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1
70 x (1)3
90 x (1)2
110 x 1
90 x (1)3
110 x (1)2
130 x 1 (1:1:61)
110 x (1)3
130 x (1)2 (2:3:63)
160 x 1 (1:4:64)
130 x (1)3 (3:7:67)
150 x (1)2 (2:9:69)
170 x 1 (1:10:70) * PR Match

170kg Front Squat * PR MATCH

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

* Notes:

- A PR Match is always a good indication that training is going as planned.  Well, in this case, not so planned as I'm using a chaos mindset with the daily squats.  Nevertheless, the 170kg was after an easy initial wave up to 160kg.  This is progress.

2019SEP19 (SED D6.W14) D97

Front Squat:
20 x (1)5
70 x (1)5
90 x (1)4
110 x (1)3
130 x (1)2 (2:2:52)
150 x 1 (1:3:53)
160 x 1 (1:4:54)
140 x (1)2 (2:6:56)
130 x (1)2 (2:8:58)
120 x (1)2 (2:10:60)

160kg Front Squat

Press:
20 x 1
30 x 1
40 x 1
50 x 1
60 x 1
70 x 1
80 x 1
90 x 1
70 x (1)3
77.5 x (1)2
85 x C * right shoulder

90kg Press * PR

Seated Wrist Curl + Standing Plate Cuban Curl:
((20 x 25) + (1.25 x 20))3

* Notes:

- For the life of me, I can't remember the last time I had a press PR.  I would guess 5 years, if not more.  This was completely unexpected.  Could leg strength have an indirect positive influence on upper body strength?  It seems likely.

2019SEP18 (SED D5.W14) D96

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)3
90 x (1)2
110 x 1
90 x 1
110 x 1
130 x 1 (1:1:41)
100 x 1
120 x 1 (1:2:42)
140 x 1 (1:3:43)
110 x 1
130 x 1 (1:4:44)
150 x 1 (1:5:45)
120 x 1 (1:6:46)
140 x 1 (1:7:47)
160 x 1 (1:8:48)
140 x (1)2 (2:10:50)

160kg Front Squat

Superman Row + Reverse Hyper (Strap):
((60 x 1 @ 5c Hold) + (110 x 10))3

Superman Row:
70 x 5
80 x 4
90 x 3
100 x 2
110 x 1
90 x 3

* Notes:

- Surprising what some sleep and a positive adjustment to the diet can do.

2019SEP17 (SED D4.W14) D95

Front Squat:
20 x (1)5
60 x 1
80 x 1
70 x 1
90 x 1
80 x 1
100 x B
70 x 1
90 x 1
80 x 1
100 x 1
90 x 1
110 x 1
100 x 1
120 x 1 (1:1:31)
110 x 1
130 x 1 (1:2:32)
120 x 1 (1:3:33)
140 x 1 (1:4:34)
130 x 1 (1:5:35)
150 x 1 (1:6:36)
140 x 1 (1:7:37)
160 x 1 (1:8:38)
120 x (1)2 (2:10:40)

160kg Front Squat

* Notes:

- Bare bones workout today.  I had to break away from the barbell at the initial ramp up once I reached 100kg to take an unexpected dump.  I pull the barbell out of the rack and had the most intense sensation to shit -- not what I was expecting.

- 160kg moved a little better today compared to yesterday. 

2019SEP16 (SED D3.W14) D94

Front Squat:
20 x (1)5
60 x (1)3
80 x (1)2
100 x 1
70 x 1
90 x 1
110 x 1
80 x 1
100 x 1
120 x 1 (1:1:21)
90 x 1
110 x 1
130 x 1 (1:2:22)
100 x 1
120 x 1 (1:3:23)
140 x 1 (1:4:24)
110 x 1
130 x 1 (1:5:25)
150 x 1 (1:6:26)
120 x 1 (1:7:27)
140 x 1 (1:8:28)
160 x 1 (1:9:29)
120 x 1 (1:10:30)

160kg Front Squat

Reverse Hyper (Strap) + Dips:
((110 x 10) + (bw x 5))5

Dips:
bw + 8 x 5
bw + 12 x 5
bw + 16 x 5
bw + 20 x 5
bw + 24 x 5
bw x 25

Standing Band Tricep Overhead Extension:
Green x 10
Green2 x (15)3

* Notes:

- Too much whisky and not enough sleep results in the most challenging 160kg front squat that I've experienced since undertaking the squat everyday program.  I need to clean up my diet and find some better sleep habits.

2019SEP15 (SED D2.W14) D93

Front Squat:
20 x (1)5
60 x 1
62 x 1
64 x 1
66 x 1
68 x 1
70 x 1
90 x 1
94 x 1
98 x 1
102 x 1
106 x 1
126 x 1 (1:1:11)
127 x 1 (1:2:12)
128 x 1 (1:3:13)
129 x 1 (1:4:14)
149 x 1 (1:5:15)
152 x 1 (1:6:16)
155 x 1 (1:7:17)
160 x 1 (1:8:18)
140 x 1 (1:9:19)
145 x 1 (1:10:20)

160kg Front Squat

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

2019SEP14 (SED D1.W14) D92

Front Squat:
20 x (1)5
61 x 1
62 x 1
63 x 1
64 x 1
65 x 1
85 x 1
86 x 1
87 x 1
88 x 1
108 x 1
109 x 1
110 x 1
130 x 1 (1:1:1)
131 x 1 (1:2:2)
151 x 1 (1:3:3)
142 x 1 (1:4:4)
143 x 1 (1:5:5)
163 x 1 (1:6:6)
144 x 1 (1:7:7)
145 x 1 (1:8:8)
146 x 1 (1:9:9)
147 x 1 (1:10:10)

163kg Front Squat

Reverse Hyper (Strap) + Pull Up:
((110 x 10) + (bw x 2))5

Pull Up:
bw + 8 x 3/2/1
bw + 12 x 3/2/1
bw + 16 x 3/2/1

Seated Wrist Curl:
20 x (25)4

* Notes:

- I was trying to mix things up today by doing a semi-chaotic increase in weights and it kinda worked.  I finished off the front squats at 163kg, which didn't seem to challenging.  I might give this unorthodox method another run in the next couple of days.

2019SEP13 (SED D7.W13) D91 (70)

Front Squat:
20 x (1)5
60 x (1)3
80 x (1)2
100 x 1
120 x 1 (1:1:65)
140 x 1 (1:2:66)
160 x 1 (1:3:67)
140 x 1 (1:4:68)
130 x 1 (1:5:69)
120 x 1 (1:6:70)

160kg Front Squat

Bench Press:
20 x (5)2
55 x 5
75 x 5
95 x 4
115 x 3
135 x 2
155 x M * Extremely Close Miss
115 x (2)5 * EMOM

* Notes:

- The missed bench press at 155kg was agonizing.  It was so damn close but I stalled in the press.  I lost momentum and speed, resulting in a failed lift.  I'll get it next time.

2019SEP12 (SED D6.W13) D90

Front Squat:
20 x (1)5
60 x (1)3
80 x (1)2
100 x 1
90 x 1
110 x 1 (1:1:53)
130 x 1 (1:2:54)
100 x 1
120 x 1 (1:3:55)
140 x 1 (1:4:56)
110 x 1 (1:5:57)
130 x 1 (1:6:58)
150 x 1 (1:7:59)
120 x 1 (1:8:60)
140 x 1 (1:9:61)
160 x 1 (1:10:62)

160kg Front Squat

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

* Notes:

- 160kg seems very doable on any given day.  Progress!

2019SEP11 (SED D5.W13) D89

Front Squat:
20 x (1)5
60 x (1)3
80 x (1)2
100 x 1
70 x 1
90 x 1
110 x 1 (1:1:41)
80 x 1
100 x 1
120 x 1 (1:2:42)
90 x 1
110 x 1 (1:3:43)
130 x 1 (1:4:44)
100 x 1
120 x 1 (1:5:45)
140 x 1 (1:6:46)
110 x 1 (1:7:47)
130 x 1 (1:8:48)
150 x 1 (1:9:49)
120 x 1 (1:10:50)
140 x 1 (1:11:51)
160 x 1 (1:12:52)

160kg Front Squat

Press:
20 x (1)3
40 x (1)2
50 x 1
45 x 1
55 x 1
65 x 1
50 x 1
60 x 1
70 x 1
55 x 1
65 x 1
75 x 1
55 x (1)3

* Notes:

- Presses are my nemesis.  I personally hate doing them because I'm so weak at performing them.  But however weak, I've returned to adding them back into my repertoire of exercises in hopes of getting better at them.  Only time will tell.

2019SEP10 (SED D4.W13) D88

Front Squat:
20 x (1)5
60 x (1)5
80 x (1)3
100 x (1)2
120 x (1)2 (2:2:32)
140 x 1 (1:3:33)
130 x (1)2 (2:5:35)
150 x 1 (1:6:36)
140 x (1)2 (2:8:38)
160 x 1 (1:9:39)
150 x 1 (1:10:40)

160kg Front Squat

Superman Row + Reverse Hyper (Strap):
((55 @ 5c Hold x 1) + (110 x 10))3
((65 @ 5c Hold x 1) + (110 x 10))2

Superman Row (Hand Release):
75 x 5
85 x 5
80 x 5
90 x 5

2019SEP09 (SED D3.W13) D87

Front Squat:
20 x (1)5
60 x (1)5
80 x (1)4
100 x (1)3
120 x (1)3 (3:3:23)
140 x (1)2 (2:5:25)
160 x 1 (1:6:26)
140 x (1)4 (4:10:30)

160kg Front Squat

Dips + Reverse Hyper (Strap):
((bw x 2) + (110 x 10))5

Dips:
bw + 8 x 2
bw + 12 x 2
bw + 16 x 2
bw + 20 x 2
bw + 24 x 2
bw + 28 x 2
bw + 32 x 2
bw x 6

2019SEP08 (SED D2.W13) D86

Front Squat:
20 x (1)5
60 x (1)3
80 x (1)3
100 x (1)3
120 x (1)3 (3:3:13)
140 x (1)2 (2:5:15)
160 x 1 (1:6:16)
140 x 1 (1:7:17)
130 x 1 (1:8:18)
120 x 1 (1:9:19)
110 x 1 (1:10:20)

160kg Front Squat

Pull Up:
bw x (1)5
bw + 8 x (1)3
bw + 12 x (1)2
bw + 16 x 1
bw + 12 x (1)3
bw + 16 x (1)2
bw + 20 x 1
bw + (1)3

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

2019SEP07 (SED D1.W13) D85

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1
110 x (1)5 (5:5:5)
130 x (1)3 (3:8:8)
150 x 1 (1:9:9)
130 x 1 (1:10:10)

150kg Front Squat

Bench Press:
20 x (1)5
70 x (1)5
90 x (1)4
110 x (1)3
130 x (1)2
150 x 1 * PR
160 x M

150kg Bench Press

* Notes:

- 150kg bench press PR!!!  Who would have known that several months ago with all the shoulder issues that I'd been struggling with for years would get better with the introduction of bench press into my workout.

2019SEP06 (SED D7.W12) D84 (70)

Front Squat:
20 x (1)5
55 x (1)3
75 x (1)2
95 x 1
75 x 1
95 x 1
85 x 1
105 x 1
95 x 1
115 x 1 (1:1:61)
105 x 1
125 x 1 (1:2:62)
115 x 1 (1:3:63)
135 x 1 (1:4:64)
125 x 1 (1:5:65)
145 x 1 (1:6:66)
135 x 1 (1:7:67)
155 x 1 (1:8:68)
145 x 1 (1:9:69)
125 x 1 (1:10:70)

155kg Front Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 15) + (1.25 x 20))3

2019SEP05 (SED D6.W12) D83

Front Squat:
20 x (1)5
55 x (1)3
75 x (1)2
95 x 1
75 x 1
95 x 1
115 x 1 (1:1:51)
95 x 1
115 x 1 (1:2:52)
135 x 1 (1:3:53)
115 x 1 (1:4:54)
135 x 1 (1:5:55)
155 x 1 (1:6:56)
125 x (1)4 (4:10:60)

155kg Front Squat

Press:
20 x (1)5
30 x (1)3
40 x (1)3
50 x (1)2
60 x 1
50 x (1)3
60 x (1)2
70 x 1
80 x 1

Reverse Hyper (Strap) + Axle Reverse French Curl:
((110 x 10) + (15 x 5))1
((110 x 10) + (20 x 10))1
((110 x 10) + (25 x 15))1

Standing Band Cuban Curl:
Green x (20)3

2019SEP04 (SED D5.W12) D82

Front Squat:
20 x (1)5
55 x (1)3
75 x (1)2
95 x 1
75 x (1)3
95 x (1)2
115 x 1 (1:1:41)
95 x (1)3
115 x (1)2 (2:3:43)
135 x 1 (1:4:44)
115 x (1)3 (3:7:47)
135 x (1)2 (2:9:49)
155 x 1 (1:10:50)

155kg Front Squat

Superman Row @ 5c Hold:
50 x (1)3
60 x (1)2
70 x 1
60 x (1)3
70 x (1)2
80 x 1

Reverse Hyper (Strap) + Lying Plate Butterfly:
((110 x 10) + (.5 x 10))3

2019SEP03 (SED D4.W12) D81

Front Squat:
20 x (1)5
55 x 1
75 x 1
95 x 1
115 x 1 (1:1:31)
125 x 1 (1:2:32)
135 x 1 (1:3:33)
125 x 1 (1:4:34)
135 x 1 (1:5:35)
145 x 1 (1:6:36)
135 x 1 (1:7:37)
145 x 1 (1:8:38)
155 x 1 (1:9:39)
165 x 1 (1:10:40)

165kg Front Squat

Dips:
bw x (1)5
bw + 10 x 1
bw + 15 x 1
bw + 20 x 1
bw + 25 x 1
bw + 30 x 1
bw + 35 x 1
bw + 40 x 1
bw + 45 x 1
bw + 50 x 1
bw + 55 x 1
bw x (1)5

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 15) + (1.25 x 20))3

Standing Band Tricep Pushdown:
Green x 50/25/15/10

2019SEP02 (SED D3.W12) D80

Front Squat:
20 x (1)5
55 x (1)3
75 x (1)2
95 x 1
75 x 1
95 x 1
115 x 1 (1:1:21)
95 x 1
115 x 1 (1:2:22)
135 x 1 (1:3:23)
115 x 1 (1:4:24)
135 x 1 (1:5:25)
155 x 1 (1:6:26)
135 x (1)4 (4:10:30)

155kg Front Squat

Pull Up:
bw x (1)5
bw + 8 x (1)5
((bw + 12 x 1) + (bw x 1))5

Reverse Hyper (Strap) + Axle Reverse Curl:
((110 x 15) + (15 x 10))1
((110 x 15) + (20 x 10))1
((110 x 15) + (25 x 10))1

2019SEP01 (SED D2.W12) D79

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

147.5kg x 2 Bench Press

Front Squat:
20 x (1)5
55 x (1)5
75 x (1)3
95 x 1
115 x 1 (1:1:11)
135 x 1 (1:2:12)
155 x 1 (1:3:13)
135 x 1 (1:4:14)
130 x (1)2 (2:6:16)
125 x (1)2 (2:8:18)
120 x (1)2 (2:10:20)

155kg Front Squat

* Notes:

- I've made the decision to forgo any further attempts at the classic lifts.  There isn't a desire to perform them anymore, so I'm going to focus more on the front squats and upper body strength.  I've identified weaknesses (which I have too many to count) that need addressing, starting with my upper and mid back.