2019DEC31 (SED D2.W4) D23

Back Squat:
20 x (1)5
70 x (1)5
120 x 1 (1:1:27)
140 x 1 (1:2:28)
120 x 1 (1:3:29)
130 x 1 (1:4:30)
140 x 1 (1:5:31)
150 x 1 (1:6:32)
120 x 1 (1:7:33)
130 x 1 (1:8:34)
140 x 1 (1:9:35)
150 x 1 (1:10:36)
160 x 1 (1:11:37)
120 x 1 (1:12:38)
130 x 1 (1:13:39)
140 x 1 (1:14:40)
150 x 1 (1:15:41)
160 x 1 (1:16:42)
170 x 1 (1:17:43)
180 x 1 (1:18:44)
170 x 1 (1:19:45)
150 x 1 (1:20:46)
120 x 1 (1:21:47)
70 x 1
20 x 1

180kg Back Squat

Reverse Hyper (Strap) + Dips + Hand Release Pull Up:
((110 x 10) + (bw x 10) + (bw x 2))1
((110 x 10) + (bw + 8 x 10) + (bw + 8 x 2))1
((110 x 10) + (bw + 12 x 10) + (bw + 8 x 2))1
((110 x 10) + (bw + 16 x 10) + (bw + 8 x 2))1
((110 x 10) + (bw x 10) + (bw x 2))1

* Float

Hand Release Pull Up:
bw x (1)10

Hand Release Parallel Pull Up:
bw x (1)5

2019DEC30 (SED D1.W4) D22

Back Squat:
20 x (1)5
70 x (1)5
120 x (1)4 (4:4:4)
170 x 1 (1:5:5)
125 x (1)4 (4:9:9)
175 x 1 (1:10:10)
155 x 1 (1:11:11)
125 x 1 (1:12:12)
75 x 1
20 x 1

175kg Back Squat

Dips + Reverse Hyper (Strap):
((bw x 10) + (110 x 10))1
((bw + 10 x 10) + (110 x 10))1
((bw + 14 x 10) + (110 x 10))1
((bw + 18 x 10) + (110 x 10))1
((bw + 22 x 10) + (110 x 10))1

12" Block Snatch:
20 x (1)5
42.5 x (1)5
52.5 x (1)4
62.5 x (1)3 (3:15:15)
72.5 x (1)2 (2:17:17)
82.5 x 1 (1:18:18) * dmax
62.5 x (2)4 (8:26:26)

* Float

Hand Release Parallel Pull Up:
bw x (2)5

Hand Release Pull Up:
bw + 8 x (2)5

2019DEC29 (SED D7.W3) D21 (94)

Back Squat:
20 x (1)5
70 x (1)5
120 x (1)5 (5:5:87)
145 x (1)4 (4:9:91)
170 x 1 (1:10:92)
140 x 1 (1:11:93)
120 x 1 (1:12:94)
70 x 1
20 x 1

170kg Back Squat

Dips + Reverse Hyper (Strap):
((bw x 10) + (110 x 10))1
((bw + 8 x 10) + (110 x 10))1
((bw + 12 x 10) + (110 x 10))1
((bw + 16 x 10) + (110 x 10))1
((bw + 20 x 10) + (110 x 10))1

18" Block Clean + Power Jerk:
20 x (1+1)10
40 x (1+1)5
60 x (1+1)3
80 x (1+1)2
100 x (1+1)1

* Float

Hand Release Pull Up + Chin Up + Parallel Pull Up:
bw x (1+1+1)7

2019DEC28 (SED D6.W3) D20

Back Squat:
20 x (1)5
70 x (1)5
120 x (1)5 (5:5:72)
150 x (1)4 (4:9:76)
170 x 1 (1:10:77)
180 x 1 (1:11:78)
185 x 1 (1:12:79)
170 x 1 (1:13:80)
150 x 1 (1:14:81)
120 x 1 (1:15:82)
70 x 1
20 x 1

185kg Back Squat

Dips + Reverse Hyper (Strap):
((bw x 10) + (110 x 10))1
((bw + 8 x 10) + (110 x 10))1
((bw + 12 x 10) + (110 x 10))2
((bw + 16 x 10) + (110 x 10))1

18" Block Snatch * No Strap:
20 x (1)5
40 x (1)5
50 x (1)4
60 x (1)3
70 x (1)2
80 x 1

* Float

Hand Release Pull Up + Hand Release Chin Up:
bw x (2+2)5

* Notes:

- The squats have become a bit more laborious lately due to weight loss, travel, and a poor diet.  Today was the first time in what seems like an ego since I've squatted above 180kg.  I hope to keep the momentum going with a goal weight of 200kg.

2019DEC27 (SED D5.W3) D19

Back Squat:
20 x (1)5
70 x (1)5
120 x (1)3 (3:3:56)
140 x (1)2 (2:5:58)
160 x 1 (1:6:59)
130 x (1)3 (3:9:62)
150 x (1)2 (2:11:64)
170 x 1 (1:12:65)
150 x 1 (1:13:66)
120 x 1 (1:12:67)
70 x 1
20 x 1

Dips + Reverse Hyper (Strap):
((bw x 10) + (110 x 10))1
((bw + 8 x 10) + (110 x 10))1
((bw + 12 x 10) + (110 x 10))3

* Float

Hand Release Parallel Pull Up:
bw x (2)5

Hand Release Pull Up:
bw x (2)5

2019DEC26 (SED D4.W3) D18

Back Squat:
20 x (1)5
50 x (1)3
70 x (1)3
100 x (1)2
120 x 1 (1:1:42)
100 x (1)3
120 x (1)2 (2:3:44)
150 x 1 (1:4:45)
120 x (1)3 (3:8:48)
150 x (1)2 (2:10:50)
170 x 1 (1:10:51)
150 x 1 (1:11:52)
120 x 1 (1:12:53)

170kg Back Squat

Dips + Good Morning:
((bw x 10) + (20 x 10))5

2019DEC25 (SED D3.W3) D17

Back Squat:
20 x (1)5
50 x (1)3
70 x (1)3
100 x (1)3
120 x (1)3 (3:3:33)
150 x (1)2 (2:5:35)
170 x 1 (1:6:36)
150 x (1)2 (2:8:38)
120 x (1)3 (3:11:41)
100 x 1
70 x 1
50 x 1
20 x 1

170kg Back Squat

Dips + Good Morning:
((bw x 10) + (20 x 10))5

2019DEC24 (SED D2.W3) D16

Back Squat:
20 x (1)5
70 x (1)3
120 x (1)2 (2:2:18)
140 x 1 (1:3:19)
80 x (1)3
130 x (1)2 (2:5:21)
150 x 1 (1:6:22)
90 x (1)3
140 x (1)2 (2:8:24)
160 x 1 (1:9:25)
100 x (1)3
150 x (1)2 (2:11:27)
170 x 1 (1:12:28)
150 x 1 (1:13:29)
120 x 1 (1:14:30)
70 x 1
20 x 1

Reverse Hyper (Strap) + Dips:
((110 x 10) + (bw x 10))1
((110 x 10) + (bw + 8 x 10))2
((110 x 10) + (bw + 12 x 10))2

* Float

Hand Release Pull Up:
bw x (2)5

Hand Release Parallel Pull Up:
bw x (2)5

2019DEC23 (SED D1.W3) D15

Back Squat:
20 x (5)5
70 x (5)3
100 x (3)2
120 x (3)3 (9:9:9)
140 x (2)2 (4:13:13)
160 x 1 (1:14:14)
140 x 2 (2:16:16)

160kg Back Squat

Dips + Reverse Hyper (Strap):
((bw x 10) + (110 x 10))1
((bw + 8 x 10) + (110 x 10))3
((bw + 12 x 10) + (110 x 10))1

* Float

Hand Release Chin Up:
bw x (2)5

Hand Release Pull Up:
bw x (2)5

2019DEC22 (SED D7.W2) D14 (67)

Front Squat:
20 x (1)5
70 x (1)5

Back Squat:
70 x (1)3
120 x (1)3 (3:3:59)
140 x (1)2 (2:5:61)
160 x 1 (1:6:62)
140 x (1)2 (2:8:64)
120 x (1)3 (3:11:67)
70 x 1
20 x 1

160kg Back Squat

Dips + Reverse Hyper (Strap):
((bw x 10) + (110 x 10))1
((bw + 8 x 10) + (110 x 10))4

Good Morning + Standing Plate Cuban Curl:
((20 x 5) + (1.25 x 10))3

* Float

Hand Release Parallel Pull Up:
bw x (2)5

Hand Release Pull Up:
bw x (2)5

2019DEC21 (SED D6.W2) D13

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)3
90 x (1)1
110 x 1
90 x (1)3
110 x (1)2
130 x 1 (1:1:48)
110 x (1)2
130 x (1)1 (1:2:49)
120 x 1 (1:3:50)
140 x 1 (1:4:51)
130 x 1 (1:5:52)
150 x 1 (1:6:53)
140 x 1 (1:7:54)
130 x 1 (1:8:55)
120 x 1 (1:9:56)
70 x 1
20 x 1

150kg Front Squat

Dips + Reverse Hyper (Strap):
((bw x 10) + (110 x 10))3
((bw + 8 x 10) + (110 x 10))2

* Float

Hand Release Parallel Pull Up:
bw x (2)10

2019DEC20 (SED D5.W2) D12

Front Squat:
20 x (1)5
70 x (1)5
120 x (1)5 (5:5:42)
140 x (1)4 (4:9:46)
120 x 1 (1:10:47)
70 x 1
20 x 1

140kg Front Squat

Dips + Reverse Hyper (Strap):
((bw x 10) + (110 x 10))2
((bw + 8 x 10) + (110 x 10))2
((bw x 10) + (110 x 10))1

Clean + Squat Jerk:
20 x (1+1)5

* Float

Hand Release Pull Up:
bw x (4)5

2019DEC19 (SED D4.W2) D11

Front Squat:
20 x (1)5
70 x (1)5

Clean Pull + Front Squat:
70 x (1+1)3
100 x (1+1)3
120 x (1+1)3 (3:3:32)
140 x (1+F)1

* Float

Hand Release Pull Up:
bw x (2)5

Hand Release Chin Up:
bw x (2)5

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)3
90 x (1)2
110 x 1
90 x (1)3
110 x (1)2
130 x 1 (1:1:33)
110 x (1)3
130 x (1)2 (2:3:35)
140 x 1 (1:4:36)
130 x 1 (1:5:37)
110 x 1
70 x 1
20 x 1

140kg Front Squat

Dips + Reverse Hyper (Strap):
((bw x 10) + (110 x 10))2
((bw + 8 x 10) + (110 x 10))1
((bw x 10) + (110 x 10))2

2019DEC18 (SED D3.W2) D10

Front Squat:

20 x (1)5

70 x (1)5

100 x (1)3

120 x 1 (1:1:24)

90 x (1)3

120 x (1)2 (2:3:26)

140 x 1 (1:4:27)

110 x (1)3

140 x (1)2 (2:6:29)

160 x F

140kg Front Squat

Drop Snatch + Reverse Hyper (Strap):

((20 x 3) + (110 x 10))1

((30 x 3) + (110 x 10))1

((40 x 3) + (110 x 10))1

((50 x 3) + (110 x 10))1

((60 x 3) + (110 x 10))1

Dips + Snatch Pull:

((bw x 10) + (40 x 3))1

((bw x 10) + (50 x 3))1

((bw + 8 x 10) + (60 x 3))1

((bw x 10) + (70 x 3))1

((bw x 10) + (80 x 3))1

* Float

Hand Release Parallel Pull Up:

bw x (2)10

2019DEC17 (SED D2.W2) D9

Front Squat:
20 x (1)5
70 x (1)5           
100 x 1
120 x 1 (1:1:13)
130 x 1 (1:2:14)
110 x 1
130 x 1 (1:3:15)
140 x 1 (1:4:16)
120 x 1 (1:5:17)
140 x 1 (1:6:18)
150 x 1 (1:7:19)
130 x (1)3 (3:10:22)
120 x 1 (1:11:23)
100 x 1
70 x 1
20 x 1

150kg Front Squat

Dips + Reverse Hyper (Strap):
((bw x 10) + (110 x 10))2
((bw + 8 x 10) + (110 x 10))1
((bw x 10) + (110 x 10))2

12" Block Clean Pull + Clean + Split Jerk:
20 x (1+1+1)2
40 x (1+1+1)2
60 x (1+1+1)2
80 x (1+1+1)2

* Float

Hand Release Pull Up:
bw x (2)5

Hand Release Parallel Grip Pull Up:
bw x (2)5

2019DEC16 (SED D1.W2) D8

Front Squat:

20 x (1)5
40 x (1)3
70 x (1)3
100 x (1)3
120 x (1)5 (5:5:5)
130 x (1)3 (3:8:8)
140 x 1 (1:9:9)
135 x 1 (1:10:10)
130 x 1 (1:11:11)
120 x 1 (1:12:12)
100 x 1
70 x 1
20 x 1

140kg Front Squat

Drop Snatch:
20 x 3
30 x 3
40 x 3
50 x 3
60 x 3

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

Snatch Pull:
20 x 3
30 x 3
40 x 3
50 x 3
60 x 3

* Float

Hand Release Pull Up:
bw x (4)5

2019DEC15 (SED D7.W1) D7 (83)

Back Squat:
20 x (1)5
70 x (1)5
120 x 1 (1:1:70)
130 x 1 (1:2:71)
140 x 1 (1:3:72)
130 x 1 (1:4:73)
140 x 1 (1:5:74)
150 x 1 (1:6:75)
140 x 1 (1:7:76)
150 x 1 (1:8:77)
160 x 1 (1:9:78)
150 x 1 (1:10:79)
160 x 1 (1:11:80)
170 x 1 (1:12:81)
150 x 1 (1:13:82)
120 x 1 (1:14:83)
70 x 1
20 x 1

170kg Back Squat

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

* Float

Hand Release Pull Up:
bw x (2)10

2019DEC14 (SED D6.W1) D6

Back Squat:
20 x (1)5
70 x (1)5
120 x (1)4 (4:4:62)
160 x (1)3 (3:7:65)
180 x (1)2 (2:9:67)
160 x 1 (1:10:68)
120 x 1 (1:11:69)
70 x 1
20 x 1

180kg Back Sqaut

Dips + Hand Release Pull Up + Hand Release Chin Up + Reverse Hyper (Strap):
((bw x 10) + (bw x 2) + (bw x 2) + (110 x 10))5

2019DEC13 (SED D5.W1) D5

Back Squat:
20 x (1)5
70 x (1)6
120 x (1)5 (5:5:49)
160 x (1)4 (4:9:53)
180 x (1)3 (3:12:56)
160 x 1 (1:13:57)
120 x 1 (1:14:58)
70 x 1
20 x 1

180kg Back Squat

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

Standing Plate Cuban Curl:
1.5 x (15)3

* Float

Hand Release Pull Up:
bw x (2)12

2019DEC12 (SED D4.W1) D4

Back Squat:
20 x (1)5
50 x (1)3
70 x (1)3
120 x (1)3 (3:3:36)
150 x (1)2 (2:5:38)
170 x 1 (1:6:39)
150 x (1)2 (2:8:41)
120 x (1)3 (3:11:44)

170kg Back Squat

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

KB Seal Row + Standing Plate Cuban Curl:
((24 x 6) + (1.5 x 15))5

2019DEC11 (SED D3.W1) D3

Back Squat:
20 x (1)5
40 x (1)3
70 x (1)3
120 x (1)3 (3:3:22)
140 x (1)2 (2:5:24)
160 x 1 (1:6:25)
140 x (1)3 (3:9:28)
160 x (1)2 (2:11:30)
180 x 1 (1:12:31)
160 x 1 (1:13:32)
120 x 1 (1:14:33)
70 x 1
20 x 1

180kg Back Squat

Reverse Hyper (Strap) + Dips + Hand Release Chin Up:
((110 x 10) + (bw x 10) + (bw x 2))5

* Float

Hand Release Pull Up:
bw x (2)5

* Notes:

- 180kg!  Who would have thought; especially, after an abysmal performance from yesterday.  I need to seriously dial back the training this first week back from the move.  I think being a little more conservative will pay big dividends later on and prevent a possible injury.

2019DEC10 (SED D2.W1) D2

Back Squat:
20 x (1)5
50 x (1)3
70 x (1)5
120 x (1)5 (5:5:11)
140 x (1)4 (4:9:15)
160 x (1)3 (3:12:18)
120 x 1 (1:13:19)
70 x 1
20 x 1

160kg Back Squat

Reverse Hyper (Strap) + Dips + Press:
((110 x 10) + (bw x 10) + (20 x 5))1
((110 x 10) + (bw x 10) + (30 x 5))4

* Float

Hand Release Pull Up:
bw x (2)5

Hand Release Chin Up:
bw x (2)5

* Notes:

- My legs are dead!  160kg was a gift.  Plus, in all honesty, my lower back is smoked from all the endless bending over to unpack boxes.  I'm not sure how tomorrow will go, but I'll be back -- I'm not sure why, but I will. 

2019DEC09 (SED D1.W1) D1

Back Squat:
20 x (1)5
40 x (1)3
70 x (1)5
100 x (1)3
120 x (1)5 (5:5:5)
150 x (1)3 (3:8:8)
170 x 1 (1:9:9)
150 x 1 (1:10:10)
120 x 1 (1:11:11)

170kg Back Squat

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

KB Seal Row + Hand Release Pull Up:
((25 x 6) + (bw x 2))5

* Notes:

- I'm moved in and finally back on the squat everyday horse again.  170kg felt like a metric ton and my legs feel weaker than a newborn baby chick's.  This is going to be interesting.

2019DEC08 (REST)

Rest:

- Another day of unpacking -- Lord help me.

2019DEC07 (REST)

Rest:

- A day of unpacking boxes and trying to figure out where things will go into our new home.  It's absolutely insane making for no time to squat.

2019DEC06 (REST)

Rest:

- My household goods were delivered today, so with all the chaos of moving, I'm unable to get a squat workout done.

2019DEC05 (REST)

Rest:

- The movers arrived yesterday and today I'm enroute to Boonville to receive our household goods.  Another day off from squatting.

2019DEC04 (REST)

Rest:

- I'm unable to lift today because our movers arrive this morning to pack our household goods for the move to Boonville. 

2019DEC03 (REST)

Rest:

- Another day off from squatting.  I traveled back to Kentucky yesterday from Missouri.  I got home late after a 7 hour ride and had to start the arduous process of finalizing the packing of our house in preparation for the movers.

2019DEC02 (REST)

Rest:

- Traveled yesterday down to Boonville, MO to close on our house.  There just wasn't any time to lift today with all the responsibilities of preparing for the move.

2019DEC01 (SED D1.W25) D169

Back Squat:
20 x (1)5
70 x (1)5
120 x (1)5 (5:5:5)
150 x (1)5 (5:10:10)
120 x 1 (1:11:11)
100 x 1
70 x 1
50 x 1
20 x 1

150kg Back Squat

* Notes:

- A long car ride from Kentucky to Illinois makes for a lackluster performance in the squat rack.  Quite possibly one of the worst squat workouts in a long time.