2019NOV30 (SED D7.W24) D168 (107)

Back Squat:
20 x (1)5
50 x 1
70 x 1
90 x 1
70 x 1
90 x 1
120 x 1 (1:1:96)
90 x 1
120 x 1 (1:2:97)
150 x 1 (1:3:98)
120 x 1 (1:4:99)
150 x 1 (1:5:100)
170 x 1 (1:6:101)
150 x 1 (1:7:102)
170 x 1 (1:8:103)
182 x 1 (1:9:104)
170 x 1 (1:10:105)
150 x 1 (1:11:106)
120 x 1 (1:12:107)
90 x 1
70 x 1
50 x 1
20 x 1

2019NOV29 (SED D6.W24) D167

Back Squat:
20 x (1)5
70 x (1)5
120 x (1)3 (3:3:86)
170 x (1)2 (2:5:88)
182 x 1 (1:6:89)
140 x (1)3 (3:9:92)
150 x (1)2 (2:11:94)
120 x 1 (1:12:95)
70 x 1
20 x 1

182kg Back Squat

Reverse Hyper (Strap) + Press + Standing Plate Cuban Curl:
((110 x 10) + (20 x 10) + (1.5 x 15))2
((110 x 10) + (30 x 10) + (1.5 x 15))1

* Notes:

- I was feeling very sluggish today.  It must have been all the drams of bourbon from yesterday's Thanksgiving festivities over at my neighbor, Josh's house.

2019NOV28 (SED D5.W24) D166

Back Squat:
20 x (1)5
70 x (1)5
120 x (1)3 (3:3:74)
170 x (1)2 (2:5:76)
190 x 1 (1:6:77)
170 x 1 (1:7:78)
160 x 1 (1:8:79)
150 x 1 (1:9:80)
140 x 1 (1:10:81)
130 x 1 (1:11:82)
120 x 1 (1:12:83)
70 x 1
20 x 1

190kg Back Squat

Reverse Hyper (Strap) + Press + Standing Plate Cuban Curl:
((110 x 10) + (20 x 10) + (1.5 x 15))3

2019NOV27 (SED D4.W24) D165

Back Squat:
20 x (1)5
70 x (1)5
120 x (1)5 (5:5:58)
160 x (1)5 (5:10:63)
180 x (1)5 (5:15:68)
160 x 1 (1:16:69)
140 x 1 (1:17:70)
120 x 1 (1:18:71)
70 x 1
20 x 1

180kg Back Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 10) + (1.5 x 15))3

2019NOV26 (SED D3.W24) D164

Back Squat:
20 x (1)5
70 x (1)5
120 x (1)4 (4:4:39)
170 x (1)3 (3:7:42)
195 x 1 (1:8:43)
180 x 1 (1:9:44)
160 x (1)2 (2:11:46)
140 x (1)3 (3:14:49)
120 x (1)4 (4:18:53)
70 x 1
20 x 1

195kg Back Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 10) + (1.5 x 15))3

2019NOV25 (SED D2.W24) D163

Back Squat:
20 x (1)5
70 x (1)3
120 x (1)2 (2:2:23)
160 x 1 (1:3:24)
80 x (1)3
130 x (1)2 (2:5:26)
170 x 1 (1:6:27)
90 x (1)3
140 x (1)2 (2:8:29)
180 x 1 (1:9:30)
100 x (1)3
150 x (1)2 (2:11:32)
190 x 1 (1:12:33)
150 x 1 (1:13:34)
120 x 1 (1:14:35)
100 x 1
70 x 1
20 x 1

190kg Back Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 10) + (1.5 x 15))3

2019NOV24 (SED D1.W24) D162

Back Squat:
20 x (1)5
75 x (1)5
125 x (1)5 (5:5:5)
165 x (1)4 (4:9:9)
185 x (1)3 (3:12:12)
165 x (1)2 (2:14:14)
145 x (1)3 (3:17:17)
125 x (1)4 (4:21:21)
75 x 1
20 x 1

185kg Back Squat

Reverse Hyper (Strap) + Press:
((110 x 10) + (20 x 5))3

Press:
40 x (1)3
60 x (1)2
80 x C

2019NOV23 (SED D7.W23) D161 (124)

Back Squat:
20 x (1)5
70 x (1)5
120 x (1)4 (4:4:106)
160 x 1 (1:5:107)
140 x (1)3 (3:8:110)
180 x 1 (1:9:111)
160 x (1)2 (2:11:113)
191 x 1 (1:12:114)
180 x 1 (1:13:115)
160 x (1)2 (2:15:117)
140 x (1)3 (3:18:120)
120 x (1)4 (4:22:124)
70 x 1
20 x 1

191kg Back Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 10) + (1.5 x 10))3

2019NOV22 (SED D6.W23) D160

Back Squat:
20 x (1)5
70 x (1)5
120 x (1)3 (3:3:89)
160 x (1)2 (2:5:91)
180 x 1 (1:6:92)
140 x (1)3 (3:9:95)
180 x (1)2 (2:11:97)
160 x 1 (1:12:98)
200 x 1 (1:13:99)
190 x 1 (1:14:100)
160 x 1 (1:15:101)
120 x 1 (1:16:102)
70 x 1
20 x 1

200kg Back Squat

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

2019NOV21 (SED D5.W23) D159

Back Squat:
20 x (1)5
40 x (1)3
70 x (1)3
120 x (1)4 (4:4:74)
160 x (1)3 (3:7:77)
190 x 1 (1:8:78)
160 x (1)4 (4:12:82)
140 x (1)3 (3:15:85)
120 x 1 (1:16:86)
70 x 1
20 x 1

190kg Back Squat

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

2019NOV20 (SED D4.W23) D158

Back Squat:
20 x (1)5
75 x (1)5
125 x (1)5 (5:5:53)
165 x (1)4 (4:9:57)
185 x (1)3 (3:12:60)
180 x 1 (1:13:61)
160 x (1)2 (2:15:63)
140 x (1)3 (3:18:66)
120 x (1)4 (4:22:70)
70 x 1
20 x 1

185kg Back Squat

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

2019NOV19 (SED D3.W23) D157

Back Squat:
20 x (1)5
52.5 x (1)3
72.5 x (1)3
122.5 x (1)3 (3:3:41)
162.5 x (1)2 (2:5:43)
192.5 x 1 (1:6:44)
180 x 1 (1:7:45)
160 x 1 (1:8:46)
140 x 1 (1:9:47)
120 x 1 (1:10:48)
70 x 1
50 x 1
20 x 1

192.5kg Back Squat

Reverse Hyper (Strap) + Axle Bench Press:
((110 x 10) + (15 x 5))1
((110 x 10) + (35 x 5))1
((110 x 10) + (55 x 5))1

Axle Bench Press:
75 x 5
95 x 4
115 x 3
135 x 1

Dips:
bw x 6
bw x 8
bw x 10
bw + 8 x 6
bw + 8 x 8
bw + 8 x 10

2019NOV18 (SED D2.W23) D156

Back Squat:
20 x (1)5
77.5 x (1)5
127.5 x (1)4 (4:4:21)
167.5 x (1)3 (3:7:24)
187.5 x (1)2 (2:9:26)
160 x (1)5 (5:14:31)
140 x (1)4 (4:18:35)
120 x (1)3 (3:21:38)
70 x 1
20 x 1

187.5kg Back Squat

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

Axle Reverse Curl to Axle Overhead French Press:
((15 x 1) + (15 x 1))10
((20 x 1) + (20 x 1))10
((25 x 1) + (25 x 1))10

2019NOV17 (SED D1.W23) D155

Back Squat:
20 x (1)5
72.5 x (1)3
122.5 x (1)5 (5:5:5)
152.5 x (1)4 (4:9:9)
172.5 x (1)3 (3:12:12)
182.5 x (1)2 (2:14:14)
170 x 1 (1:15:15)
150 x 1 (1:16:16)
120 x 1 (1:17:17)
70 x 1
20 x 1

182.5kg Back Squat

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

Standing Band Tricep Pushdown + Standing Band Curl:
((Green2 + Purple x 25) + (Orange x 10))1
((Green2 + Purple x 20) + (Orange x 10))1
((Green2 + Purple x 15) + (Orange x 10))1

2019NOV16 (SED D7.W22) D154 (95)

Back Squat:
20 x (1)5
70 x (1)5
120 x (1)4 (4:4:81)
160 x (1)3 (3:7:84)
190 x (1)2 (2:9:86)
160 x (1)5 (5:14:91)
120 x (1)4 (4:18:95)
70 x 1
20 x 1

190kg Back Squat

Reverse Hyper (Strap) + Seal Row:
((110 x 10) + (70 x 6))1
((110 x 10) + (90 x 5))1
((110 x 10) + (110 x 4))1

Seal Row:
110 x (1 @ E30S)10

2019NOV15 (SED D6.W22) D153

Back Squat:
20 x (1)5
60 x (1)3
70 x (1)2
120 x (1)5 (5:5:64)
150 x (1)4 (4:9:68)
170 x (1)3 (3:12:71)
180 x (1)2 (2:14:73)
185 x 1 (1:15:74)
170 x 1 (1:16:75)
150 x 1 (1:17:76)
120 x 1 (1:18:77)
70 x 1
20 x 1

185kg Back Squat

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

2019NOV14 (SED D5.W22) D152

Back Squat:
20 x (1)5
50 x (1)3
70 x (1)3
120 x (1)3 (3:3:44)
150 x (1)2 (2:5:46)
170 x 1 (1:6:47)
130 x (1)3 (3:9:50)
160 x (1)2 (2:11:52)
180 x 1 (1:12:53)
140 x (1)5 (5:17:58)
120 x 1 (1:18:59)
70 x 1
20 x 1

180kg Back Squat

Axel Bench Press + Reverse Hyper (Strap):
((15 x 5) + (110 x 10))1
((35 x 5) + (110 x 10))1
((55 x 5) + (110 x 10))1

Axel Bench Press:
65 x 5
85 x 4
105 x 3
125 x 2
145 x F

* Notes:

- Still continuing with the back squats to add a little spice to the daily squatting.  The axel bench press was a hot nightmare.

2019NOV13 (SED D4.W22) D151

Back Squat:
20 x (1)5
70 x (1)3
120 x (1)5 (5:5:35)
150 x (1)5 (5:10:40)
182 x 1 (1:11:41)

182kg Back Squat

* Notes:

- What happened to the front squats?  I'm sure you're wondering why they weren't performed today and to answer your question it's because I got fucking bored as hell with them and needed a change.

2019NOV12 (SED D3.W22) D150

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)3
90 x (1)3
110 x (1)3
130 x (1)2 (2:2:23)
120 x (1)2 (2:4:25)
140 x (1)2 (2:6:27)
130 x (1)2 (2:8:29)
150 x 1 (1:9:30)
160 x F

150kg Front Squat

Axel Bench Press + Reverse Hyper (Strap):
((20 x 5) + (110 x 10))1
((40 x 5) + (110 x 10))1

((60 x 5) + (110 x 10))1

((80 x 5) + (110 x 10))1

* Notes:

- Today was a disaster.  I missed 160kg -- a weight I was doing with ease yesterday.  What the hell happened?

2019NOV11 (SED D2.W22) D149

Front Squat:
20 x (1)5
40 x (1)3
70 x (1)3
100 x (1)3
130 x (1)3 (3:3:14)
160 x (1)3 (3:6:17)
140 x 1 (1:7:18)
120 x 1 (1:8:19)
140 x 1 (1:9:20)
120 x 1 (1:10:21)
100 x 1
70 x 1
20 x 1

160kg Front Squat

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

2019NOV10 (SED D1.W22) D148

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 (1:1:1)
110 x (1)3
130 x (1)2 (2:3:3)
150 x 1 (1:4:4)
130 x (1)3 (3:7:7)
145 x (1)2 (2:9:9)
160 x 1 (1:10:10)
140 x 1 (1:11:11)
110 x 1
70 x 1
20 x 1

160kg Front Squat

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

2019NOV09 (SED D7.W21) D147 (77)

Front Squat:
20 x (1)5
50 x (1)5
100 x (1)5
120 x (1)4 (4:4:71)
140 x (1)3 (3:7:74)
160 x (1)2 (2:9:76)
120 x 1 (1:10:77)
100 x 1
50 x 1
20 x 1

160kg Front Squat

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

Seal Rows:
70 x 6
80 x 6
90 x 6
100 x 6

2019NOV08 (SED D6.W21) D146

Front Squat:
20 x (1)5
40 x (1)3
70 x (1)3
100 x (1)3
120 x (1)2 (2:2:56)

120kg Front Squat

* Notes:

- I had to end my workout short this morning because my right knee felt like it was going to split in two.  The button that was implanted in connection with my ACL reconstruction surgery from over 10 years ago felt as though it was shearing.  To say it was painful is an understatement.  It felt like a knife was being applied to the site around the button.  I decided to call it a day.

Front Squat:
20 x (1)5
40 x (1)3
60 x (1)3
80 x (1)3
100 x (1)2
120 x 1 (1:1:57)
100 x (1)3
120 x (1)2 (2:3:59)
140 x 1 (1:4:60)
120 x (1)3 (3:7:63)
140 x (1)2 (2:9:65)
160 x 1 (1:10:66)
140 x 1 (1:11:67)
110 x 1
60 x 1
20 x 1

160kg Front Squat

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

* Notes:

- The morning started off rough with the pain to the right knee but after walking around and getting the knee to warm up; plus, opening my stance in the squat made a huge difference.  I was able to return to the squat rack and get back up to 160kg without any knee issues.

2019NOV07 (SED D5.W21) D145

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)3
110 x (1)4
140 x (1)3 (3:3:47)
160 x (1)2 (2:5:49)
140 x (1)5 (5:10:54)
110 x 1
70 x 1
20 x 1

160kg Front Squat

Reverse Hyper (Strap) + Axel Bench Press:
((110 x 10) + (20 x 5))1
((110 x 10) + (40 x 5))1
((110 x 10) + (60 x 5))1
((110 x 10) + (80 x 5))1
((110 x 10) + (100 x 5))1

Axel Bench Press:
120 x 4
130 x 3
140 x 2
130 x 2
120 x 4
110 x 6

* Notes:

- I'll have to admit that the front squats are starting to get dry.  The bench press at 140kg for a double was life threatening. 

2019NOV06 (SED D4.W21) D144

Front Squat:
20 x (1)5
40 x (1)3
70 x (1)3
90 x (1)3
110 x (1)3
130 x (1)3 (3:3:37)
145 x (1)2 (2:5:39)
160 x F
70 x 1
110 x 1
140 x 1 (1:6:40)
160 x 1 (1:7:41)
140 x 1 (1:8:42)
130 x 1 (1:9:43)
120 x 1 (1:10:44)
110 x 1
70 x 1
20 x 1

160kg Front Squat

* Notes:

- A missed 160kg due to a barbell that was sliding off my right shoulder, or maybe because I've been in a slump lately where the weights feel heavy as hell?  However, to my defense, I did manage to front squat 160kg after my failed first attempt -- without a belt no less.

2019NOV05 (SED D3.W21) D143

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)4
100 x (1)3
120 x (1)3 (3:3:27)
140 x (1)2 (2:5:29)
160 x 1 (1:6:30)
140 x 1 (1:7:31)
130 x 1 (1:8:32)
120 x 1 (1:9:33)
70 x 1
20 x 1

160kg Front Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl + Quad Temper:
((110 x 10) + (1.25 x 15) + (Pin x 60s))3

2019NOV04 (SED D2.W21) D142

Front Squat:
20 x (1)5
50 x (1)2
70 x 1
60 x (1)2
80 x 1
70 x (1)2
90 x 1
80 x (1)2
100 x 1
90 x (1)2
110 x 1
100 x (1)2
120 x 1 (1:1:12)
110 x (1)2
130 x 1 (1:2:13)
120 x (1)2 (2:4:15)
140 x 1 (1:5:16)
130 x (1)2 (2:7:18)
150 x 1 (1:8:19)
140 x (1)2 (2:10:21)
160 x 1 (1:11:22)
150 x (1)2 (2:13:24)
170 x F

160kg Front Squat

Superman Row + Reverse Hyper (Strap):
((60 x 6) + (110 x 10))3

Superman Row:
80 x 6
90 x 6
100 x 6

2019NOV03 (SED D1.W21) D141

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

160kg Front Squat

Axel Bench Press + Reverse Hyper (Strap):
((15 x 5) + (110 x 10))1
((35 x 5) + (110 x 10))1
((55 x 5) + (110 x 10))1

Axel Bench Press:
75 x 5
95 x 5
115 x 4
135 x 2
120 x (2)5

* Notes:

- Slightly better today compared to yesterday, but the first 160kg front squat was a serious gut check.  What's going on with me?

2019NOV02 (SED D7.W20) D140 (84)

Front Squat:
20 x (1)5
40 x (1)3
70 x (1)3
60 x (1)2
90 x (1)2
80 x 1
110 x 1
100 x 1
130 x 1 (1:1:75)
120 x 1 (1:2:76)
150 x 1 (1:3:77)
130 x (1)4 (4:7:81)
120 x (1)3 (3:10:84)
110 x 1
60 x 1
20 x 1

150kg Front Squat

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

* Notes:

- I believe all the traveling and eating less than ideally has finally caught up with me.  The weights lately have felt much heavier than normal and the 150kg front squat today was ungodly heavy.  I need to tighten down my diet, sleep and recovery. 

2019NOV01 (SED D6.W20) D139

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)3
100 x (1)2
125 x 1 (1:1:61)
100 x (1)3
125 x (1)2 (2:3:63)
150 x 1 (1:4:64)
125 x (1)3 (3:7:67)
150 x (1)2 (2:9:69)
175 x F
120 x 1 (1:10:70)
140 x 1 (1:11:71)
160 x 1 (1:12:72)
140 x 1 (1:13:73)
120 x 1 (1:14:74)
70 x 1
20 x 1

160kg Front Squat

Reverse Hyper (Strap) + Hand Release Pull Up:
((110 x 10) + (bw x 2))3

Pull Up:
bw x 2
bw + 8 x 2
bw + 12 x 2
bw + 16 x 2
bw + 20 x 2
bw x 2

Seated Wrist Curl:
20 x (20)5