2020JAN31 (BRU D5.W3)

12" Block Power Clean + Power Jerk:
20 x warm up
30 x (1+1)6
50 x (1+1)5
70 x (1+1)4
90 x (1+1)3 (6:6:129)
80 x (1+1)2
100 x (1+1)1 (2:8:131)
90 x (1+1)2 (4:12:135)
110 x (1+1)1 (2:14:137)
100 x (1+1)2 (4:18:141)
120 x (1+1)1 (2:20:143)
110 x (1+1)2 (4:24:147)
130 x M
130 x (1+1)1 (2:26:149) * dmax

130kg 12" Block Power Clean + Power Jerk

12" Block Clean Pull:
140 x (5)2 (10:36:159) @ dmax + 10

12" Block Power Clean + Power Jerk:
84.5 x (3)2 (6:42:165) @ 65% of dmax

Back Squat:
20 x (5)4
70.5 x (5)2
110.5 x (4)2 (8:50:173)
140.5 x (3)2 (6:56:179)
160.5 x (2)2 (4:60:183)

160.5kg x 2 Back Squat

2020JAN30 (BRU D4.W3)

12" Block Snatch:
20 x warm up
30 x (1)5
50 x (1)8
70 x (1)3
90 x 1 (1:1:109)
80 x (1)3 (3:4:112)
100 x 1 (1:4:113)
90 x (1)3 (3:7:116)
110 x 1 (1:8:117) * dmax
71.5 x (3)2 (6:14:123) @ 65% of dmax

110kg 12" Block Snatch

12" Block Snatch Pull:
120 x (5)2 (10:24:133) @ dmax + 10

Hand Release Pull Up:
bw x 1/2/3/4/5/5/4/3/2/1

Dips:
bw x (10)5

Bell Up KB Press + Standing Band Face Pull:
((8 x 6) + (Purple x 10))5

Bench Wrist Curl:
20 x (25)4

* Notes:

- It felt great to "move with purpose" today.  I felt very sharp and quick, and that definitely helped me drum up enough confidence to snatch 110kg from the blocks.  I've noticed that the longer I "set-up" on the barbell, the more my confidence dwendles.  So today, once I grabbed the barbell, I just went -- boom -- resulting in a recent PR of 110kg.

2020JAN29 (BRU D3.W3)

Snatch:
20 x warm up
32 x (1)5
47 x (1)3
62 x (1)6 (6:6:96) @ 65%

62kg Snatch

Power Clean + Power Jerk:
20 x warm up
38 x (1+1)3
58 x (1+1)3
78 x (1+1)6 (12:18:108) @ 65%

78kg Power Clean + Power Jerk

Back Squat:
20 x (5)2
70.5 x (5)2
110.5 x (3)2 (6:24:114) @ 65%

* Notes:

- Taking it very easy today.  I feel stiff as a board, so percentage minimums are in full effect.

2020JAN28 (BRU D2.W3)

18" Block Power Clean + Power Jerk:
20 x warm up
30 x (1+1)10
50 x (1+1)6
70 x (1+1)5 (10:10:33)
90 x (1+1)4 (8:18:41)
110 x (1+1)3 (6:24:47)
100 x (1+1)1 (2:26:49)
110 x (1+1)1 (2:28:51)
120 x (1+1)1 (2:30:53) * dmax
68 x (3+3)2 (12:42:65) @ 65% of dmax

120kg 18" Block Power Clean + Power Jerk

18" Block Clean Pull:
130 x (5)2 (10:52:75)

Back Squat:
20 x (5)2
70 x (5)2
120 x 5 (5:57:80)
150 x 3 (3:60:83)
170 x 1 (1:61:84) * dmax
110.5 x (3)2 (6:67:90) @ 65% of dmax

170kg Back Squat

Pull Up + Chin Up + Parallel Pull Up + Press:
((bw x (1+1+1)) + (20 x 10))1
((bw x (1+1+1)) + (30 x 8))1
((bw x (1+1+1)) + (40 x 6))1
((bw x (1+1+1)) + (50 x 4))1
((bw x (1+1+1)) + (60 x 2))1

Dips + Fat Gripz Trap Bar Seal Row:
((bw x 10) + (60 x 6))5

2020JAN27 (BRU D1.W3)

18" Block Snatch:
20 x warm up
30 x (1)5
50 x (1)5
70 x (1)3 (3:3:3)
90 x M
90 x 1 (1:4:4)
60 x (1)5
80 x (1)3 (3:7:7)
100 x (M)3
80 x M
80 x (1)2 (2:9:9)
90 x M
90 x 1 (1:10:10)
85 x (1)2 (2:12:12)
95 x 1 (1:13:13) * dmax
100 x M * grip slip
100 x C
62 x (3)2 (6:19:19) @ 65% of dmax

95kg 18" Block Snatch

18" Block Snatch Pull:
105 x (5)2 (10:23:23) @ dmax + 10

Hand Release Pull Up + Dips:
((bw x 6) + (bw x 10))1
((bw x 5) + (bw x 10))1
((bw x 4) + (bw x 10))1
((bw x 3) + (bw x 10))1
((bw x 2) + (bw x 10))1
((bw x 1) + (bw x 10))1

Standing Plate Cuban Curl + Standing Band Bicep Curl:
((1.5 x 15) + (Maroon x 10))3

2020JAN26 (BRU D6.W2) (206)

Snatch:
20 x warm up
39 x (1)3
59 x (1)3
79 x (1)6 (6:6:188) @ 75%

79kg Snatch

No Contact Muscle Clean + Power Jerk:
34 x (1+1)3
54 x (1+1)3
74 x (1+1)3
94 x (1+1)6 (12:18:200) @ 75%

94kg No Contact Power Clean + Power Jerk

Back Squat:
20 x 5
77.5 x 5
127.5 x (3)2 (6:24:206) @ 75%

* Notes:

- After spending all day behind the wheel, I decided to take it easy today and only work up to 75% of my most recent dmax.  Smart move because everything felt super heavy.

2020JAN25 (REST)

Rest:

- Taking a day off to travel down to Fort Leonard Wood so that my son can spent the night with friends from our old neighborhood on Fort Knox. 

2020JAN24 (BRU D5.W2)

24" Block Power Clean + Power Jerk:
20 x warm up
40 x (1+1)5
50 x (1+1)3
60 x (1+1)1
50 x (1+1)3
60 x (1+1)2
70 x (1+1)1
60 x (1+1)2
80 x (1+1)1
70 x (1+1)2
90 x (1+1)1
80 x (1+1)2
100 x (1+1)1 (2:2:153)
90 x (1+1)2
110 x (1+1)1 (2:4:155)
100 x (1+1)2 (4:8:159)
120 x (1+1)1 (2:10:161)
125 x (1+1)1 (2:12:163) * dmax
94 x (3+3)2 (12:24:175) @ 75% of dmax

125kg 24" Block Power Clean + Power Jerk

24" Block Clean Pull:
135 x (5)2 (10:34:185) @ dmax + 10

Back Squat:
20 x (5)2
70 x (5)2
120 x 4/3/2/1
170 x 1 (1:25:176)
127.5 x (3)2 (6:31:182)

170kg Back Squat

Pull Up + Reverse Hyper (Strap) + Parallel Pull Up:
((bw x 4) + (115 x 10) + (bw x 4))1
((bw x 3) + (115 x 10) + (bw x 3))1
((bw x 2) + (115 x 10) + (bw x 2))1
((bw x 1) + (115 x 10) + (bw x 1))1

Dips + KB Press + Fat Gripz Trap Bar Seal Row:
((bw x 10) + (8 x 6) + (60 x 10))1
((bw + 10 x 10) + (12 x 6) + (60 x 10))1
((bw + 15 x 10) + (16 x 6) + (60 x 10))1
((bw + 20 x 10) + (20 x 6) + (60 x 10))1

Standing Plate Lateral Raise:
2.5 x 10
5 x 10
2.5 x 10
5 x 10

2020JAN23 (BRU D4.W2)

24" Block Snatch:
20 x warm up
30 x (1)6
50 x (1)5
60 x (1)4
70 x (1)3
80 x (1)2 (2:2:123)
90 x 1 (1:3:124)
95 x M/C
75 x M
75 x (1)2 * straps
85 x 1 (1:4:125)
80 x (1)2 (2:6:127)
90 x 1 (1:7:128) * dmax 1
85 x (1)2 (2:9:130)
95 x 1 (1:10:131) * dmax 2
90 x (1)2 (2:12:133)
100 x M
100 x 1 (1:13:134) * dmax 3
105 x 1 (1:14:135) * dmax 4
79 x (3)2 (6:20:141) @ 75% of dmax

105kg 24" Block Snatch

24" Block Snatch Pull:
115 (5)2 (10:30:151) @ dmax + 10

Hand Release Pull Up + Dips:
((bw x 6) + (bw x 10))1
((bw x 5) + (bw x 10))1
((bw + 8 x 4) + (bw + 8 x 10))1
((bw + 8 x 3) + (bw + 8 x 10))1
((bw + 8 x 2) + (bw + 8 x 10))1

2020JAN22 (BRU D3.W2)

Snatch:
20 x warm up
30 x (1)6
50 x (1)3
60 x (3)2 (6:6:103) @ 75%

Power Clean + Power Jerk:
20 x warm up
42.5 x (1+1)3
62.5 x (1+1)3
82.5 x (3+3)2 (12:18:115) @ 75%

Back Squat:
20 x (5)2
77.5 x 5
107.5 x 4
127.5 x (3)2 (6:24:121) @ 75%

127.5kg x 3 Back Squat

* Notes:

- Taking it very easy today.  I had some car issues that required my immediate attention this morning, resulting in a $2000.00 plus bill.  So my level of motivation was lacking to say the least.  I'll try to attack the weights with a little more vigor tomorrow.

2020JAN21 (BRU D2.W2)

18" Block Power Clean + Power Jerk:
20 x warm up
30 x (1+1)5
50 x (1+1)5
70 x (1+1)3
90 x (1+1)1 (2:2:47)
60 x (1+1)3
80 x (1+1)2
100 x (1+1)1 (2:4:49)
70 x (1+1)3
90 x (1+1)2 (4:8:53)
110 x (1+1)1 (2:10:55) * dmax
80 x (1+1)3
100 x (1+1)2 (4:14:59)
120 x (M)3
82.5 x (3+3)2 (12:26:71) @ 75% of dmax

110kg 18" Block Power Clean + Power Jerk

18" Block Clean Pull:
100 x 3 (3:29:74)
120 x (5)2 (10:39:84) @ dmax + 10

Pull Up + Dips:
((bw x 5) + (bw x 10))1
((bw x 4) + (bw x 10))1
((bw x 3) + (bw x 10))1
((bw x 2) + (bw x 10))1
((bw x 1) + (bw x 10))1

Chin Up + Dips:
((bw x 5) + (bw x 10))1

Back Squat:
20 x (5)2
70 x (5)2
120 x 4
160 x 1 (1:40:85)
130 x 3 (3:43:88)
170 x 1 (1:44:89) * dmax
140 x 2 (2:46:91)
127.5 x (3)2 (6:52:97) @ 75% of dmax

170kg Back Squat

Reverse Hyper (Strap) + Fat Gripz Trap Bar Seal Row:
((115 x 10) + (60 x 10))1
((115 x 10) + (60 x 8))1
((115 x 10) + (60 x 6))1
((115 x 10) + (60 x 4))1
((115 x 10) + (60 x 2))1

Bench Wrist Curl + Seated Band Tricep Pushdown:
((20 x 20) + (Orange x 20))1
((25 x 20) + (Orange x 20))1
((30 x 20) + (Orange x 20))1
((35 x 20) + (Orange x 20))1

2020JAN20 (BRU D1.W2)

18" Block Snatch:
20 x warm up
30 x (1)5
50 x (1)5
70 x (1)4 (4:4:4)
80 x (1)3 (3:7:7)
70 x (1)3 (3:10:10)
90 x (C)2
70 x (1)3 (3:13:13)
80 x 1 (1:14:14) * dmax
80 x M
80 x C

80kg 18" Block Snatch

Back Squat:
20 x (5)2
70 x (5)2
120 x 4
140 x 3 (3:17:17)
160 x 2 (2:19:19)
180 x 1 (1:20:20)
135 x (3)3 (9:29:29)

180kg Back Squat

18" Block Snatch:
60 x (3)2 (6:35:35) @ 75%

18" Block Snatch Pull:
90 x (5)2 (10:45:45) @ dmax + 10

* Notes:

- I'm blaming today's lackluster (shitty) snatch session on the 13 hour car ride from yesterday -- enough said.

2020JAN19 (REST)

Rest:

- Today is a rest day, sort of.  I went on a 13 hour car ride from Missouri to Kentucky to bring back my Uesaka bumpers that I've left behind in Kentucky at a friend's gym (Derby City Barbell) to offset the exorbitant cost of shipping them with my household goods when we moved from Kentucky to Missouri.  Now, they are in my possession; or at least, 1/3 of them.  I need to schedule another trip out to Kentucky to bring back the remaining lot of equipment. 

2020JAN18 (BRU D6.W1) (301)

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1

Back Squat:
70 x (1)3
90 x (1)2
110 x 1
90 x 3
110 x 2
130 x 1 (1:1:253)
110 x 3
130 x 2 (2:3:255)
150 x 1 (1:4:256)
130 x 3 (3:7:259)
150 x 2 (2:9:261)
170 x 1 (1:10:262) * dmax
119 x (3)3 (9:19:271) @ 70%

170kg Back Squat

Snatch Deadlift + (AK) Hang Snatch:
20 x (1+3)2
52 x (1+3)2
72 x (1+3)3 (12:31:283) @ 70%

Power Clean + (AK) Hang Power Clean + Push Jerk:
57 x (1+2+3)2
77 x (1+2+3)3 (18:49:301)

* Notes:

- I'm dragging ass today.  I had a less than ideal night of sleep, tossing around like a fish out of water since 0200 and making a 170kg back squat was completely unexpected.  Initially, I started with some front squats but found myself under the struggle bus, and had an epiphany -- why am I front squatting if I don't plan on doing any cleans?  I'm come to realization that cleans place and undue amount of stress on my low back, making a bad situation worse.  So, (for now) no more cleans for this old guy.  I believe goals relative to the clean can be met with the power clean; or, at least fairly close so that I don't have to expose my low back to any further unnecessary stress.  Time will only tell if this decision will bare fruit.

2020JAN17 (BRU D5.W1)

12" Block Power Clean + Push Jerk:
20 x warm up
40 x (1+1)5
50 x (1+1)5
70 x (1+1)4
90 x (1+1)3 (6:6:206)
110 x (1+1)2 (4:10:210) * dmax
122.5 x (C)2
50 x (1+1)4
70 x (1+1)3
80 x (1+1)2 (4:14:214)
90 x (1+1)1 (2:16:216)
77 x (1+1)9 (18:34:234) @ 70%

110kg 12" Block Power Clean + Push Jerk

12" Block Clean Pull:
100 x 3 (3:37:237)
120 x (5)3 (15:52:252) @ dmax + 10

2020JAN16 (BRU D4.W1)

6" Block Snatch Deadlift + (BK) Hang Snatch:
20 x warm up
40 x (1+1)5
50 x (1+1)4
60 x (1+1)3
70 x (1+1)2
80 x (1+1)1 (2:2:153)
70 x (1+1)3
80 x (1+1)2 (4:6:157)
90 x (1+1)1 (2:8:159)
85 x (1+1)2 (4:12:163) * straps
95 x (1+1)1 (2:14:165)
102.5 x (1+M)1 (1:15:166)
102.5 x (1+1)1 (2:17:168) * dmax
72 x (1+3)3 (12:29:180) @ 70%

102.5kg 6" Block Snatch + (BK) Hang Snatch

6" Block Snatch Pull + (AK) Hang Snatch Pull:
92.5 x (1+3)1 (4:33:184)
112.5 x (1+4)2 (10:43:194) @ dmax + 10

6" Block Snatch Pull:
112.5 x 3 (3:46:197)
112.5 x 2 (2:48:199)
112.5 x 1 (1:49:200)

Chin Up + Dips:
((bw x 4) + (bw x 10))1
((bw x 3) + (bw x 10))1
((bw x 2) + (bw x 10))1
((bw x 1) + (bw x 10))1
((bw + 8 x 10) + (bw + 8 x 10))1

Reverse Hyper (Strap) + Lying Snow Angel:
((110 x 10) + (bw x 10))4
((115 x 10) + (bw + .25 x 10))1

2020JAN15 (BRU D3.W1)

Snatch:
20 x warm up
50 x (1)5
70 x (3)3 (9:9:121)

Clean + Push Jerk:
20 x warm up
64 x (1+1)5
84 x (3+3)3 (18:27:139)

Front Squat:
20 x (3)2
70 x (3)2
120 x 2 (2:29:141)
140 x 1 (1:30:142)
98 x (3)3 (9:39:151) @ 70%

140kg Front Squat

Pull Up + Dips + Reverse Hyper (Strap) + Fat Gripz Trap Bar Seal Row:
((bw x 4) + (bw x 10) + (110 x 10) + (60 x 10))4
((bw + 8 x 4) + (bw + 8 x 10) + (110 x 10) + (60 x 10))1

2020JAN14 (BRU D2.W1)

12" Block Clean Deadlift + (AK) Hang Power Clean + Push Jerk:
20 x (1+1+1)3
50 x (1+1+1)3
70 x (1+1+1)2
90 x (1+1+1)1 (3:3:46)
70 x (1+1+1)3
90 x (1+1+1)2 (6:9:52)
110 x (1+1+1)1 (3:12:55)
90 x (1+1+1)3 (9:21:64)
110 x (1+1+1)2 (6:27:70)
120 x (1+1+1)1 (3:30:73) * dmax
84 x (3+3+3)3 (27:57:100) @ 70%

120kg 12" Block Clean Deadlift + (AK) Hang Power Clean + Push Jerk

12" Block Clean Pull + (AK) Hang Clean Pull:
115 x (1+4)1 (5:62:105)
130 x (1+4)3 (15:77:120) @ dmax + 10

Front Squat:
20 x (1)5
70 x (1)3
90 x (1)2
110 x 1 (1:58:101)
90 x 1
110 x 1 (1:59:102)
130 x 1 (1:60:103) * dmax
150 x F
91 x (3)3 (9:69:112) @ 70%

* Float

Pull Up:
bw x 4/3/2/1

Chin Up:
bw x 4/3/2/1

Dips + Seated Wrist Curl + Fat Gripz Trap Bar Seal Row:
((bw x 10) + (20 x 20) + (60 x 10))1
((bw x 10) + (20 x 20) + (60 x 8))1
((bw x 10) + (20 x 20) + (60 x 6))1
((bw x 10) + (20 x 20) + (60 x 4))1
((bw x 10) + (20 x 20) + (60 x 2))1

2020JAN13 (BRU D1.W1)

18" Block Snatch:
20 x warm up
40 x (3)5
50 x 2
60 x 1
50 x 3
60 x 2
70 x 1 (1:1:1)
60 x 3
70 x 2 (2:3:3)
80 x M/1 (1:4:4)
70 x 3 (3:7:7)
80 x 2 (2:9:9)
90 x 1 (1:10:10)
80 x 3 (3:13:13)
90 x 2 (2:15:15)
100 x 1 (1:16:16) * dmax
70 x (3)3 (9:25:25) @ 70%

100kg 18" Block Snatch

18" Block Snatch Pull:
90 x 3 (3:28:28)
110 x (5)3 (15:43:43) @ dmax + 10

Fat Gripz Trap Bar Seal Row + Dips + Parallel Pull Up + Reverse Hyper (Strap):
((60 x 6) + (bw x 10) + (bw x 4) + 110 x 10))5

* Notes:

- I've made a change in the programming to address the upcoming competitions that I plan on participating in.  As such, I've placed the squatting as a secondary movement and switched my focus back to the classic lifts.

2020JAN12 (SED D7.W5) D35 (129)

Front Squat:
20 x (1)5
70 x (1)5
120 x (1)5 (5:5:125)
140 x (1)4 (4:9:129)
160 x F

140kg Front Squat

Reverse Hyper (Strap):
110 x (10)5

* Float

Pull Up:
bw x 4/3/2/1

Chin Up:
bw x 4/3/2/1

2020JAN11 (SED D6.W5) D34

Front Squat:
20 x (1)10
70 x (1)5
120 x (1)3 (3:3:113)
140 x (1)2 (2:5:115)
160 x 1 (1:6:116)
140 x (1)2 (2:8:118)
120 x (1)2 (2:10:120)
70 x 1
20 x 1

160kg Front Squat

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

Fat Gripz Trap Bar Seal Row:
60 x 6
70 x 5
80 x 4
90 x 2
100 x 1

* Float

Pull Ups:
bw x 4/3/2/1
bw + 5 x 4/3/2/1

2020JAN10 (SED D5.W5) D33

Front Squat:
20 x (1)7
70 x 1
100 x 1
120 x 1 (1:1:103)
80 x 1
110 x 1
130 x 1 (1:2:104)
90 x 1
120 x 1 (1:3:105)
140 x 1 (1:4:106)
100 x 1
130 x 1 (1:5:107)
150 x 1 (1:6:108)
110 x 1
140 x 1 (1:7:109)
160 x 1 (1:8:110)

160kg Front Squat

Dips + Reverse Hyper (Strap) + Power Clean + Push Press:
((bw x 10) + (110 x 10) + (20 x (1+5))1
((bw + 12 x 10) + (110 x 10) + (20 x (1+5))1
((bw + 16 x 10) + (110 x 10) + (20 x (1+5))1
((bw + 20 x 10) + (110 x 10) + (20 x (1+5))1
((bw x 10) + (110 x 10) + (20 x (1+5))1

Fat Gripz Trap Bar Seal Row:
60 x 10
65 x 8
70 x 6
75 x 4
80 x 2

Bench Wrist Curls:
20 x 20
25 x 20
30 x 20
35 x (20)2

* Float

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

2020JAN09 (SED D4.W5) D32

Front Squat:
20 x (1)5
70 x (1)5
120 x (1)4 (4:4:85)
135 x (1)3 (3:7:88)
150 x (1)2 (2:9:90)
160 x 1 (1:10:91)
140 x 1 (1:11:92)
120 x 1 (1:12:93)

160kg Front Squat

Dips + Reverse Hyper (Strap) + Fat Gripz Trap Bar Seal Row:
((bw x 10) + (110 x 10) + (60 x 5))5

Elephant Block Clean Pull:
50 x 3
70 x 3
100 x 3 (3:15:96)
120 x 3 (3:18:99)
140 x 3 (3:21:102)

* Float

Chin Up:
bw x (2)5

Parallel Pull Up:
bw x (2)5

2020JAN08 (SED D4.W5) D31

Front Squat:
20 x (1)5
70 x (1)5
100 x (1)2
120 x 1 (1:1:71)
105 x 1
125 x 1 (1:2:72)
110 x 1
130 x 1 (1:3:73)
115 x 1
125 x 1 (1:4:74)
120 x 1 (1:5:75)
140 x 1 (1:6:76)
125 x 1 (1:7:77)
145 x 1 (1:8:78)
130 x 1 (1:9:79)
150 x 1 (1:10:80)
120 x 1 (1:11:81)
70 x 1
20 x 1

150kg Front Squat

Dips + Reverse Hyper (Strap) + Trap Bar Seal Row:
((bw x 10) + (110 x 15) + (60 x 5))1
((bw + 12 x 10) + (110 x 15) + (65 x 5))1
((bw + 24 x 10) + (110 x 15) + (70 x 5))1
((bw + 32 x 10) + (110 x 15) + (75 x 5))1
((bw x 10) + (110 x 15) + (60 x 5))1

32kg x 10 Dips

Seated Wrist Curl + Standing Plate Cuban Curl + Snatch Pull:
((20 x 20) + (1.25 x 10) + (20 x 3))1
((20 x 20) + (1.25 x 10) + (40 x 3))1
((20 x 20) + (1.25 x 10) + (70 x 3))1
((20 x 20) + (1.25 x 10) + (100 x 3))1
((20 x 20) + (1.25 x 10) + (120 x 3))1

* Float

Hand Release Pull Up:
bw x (2)5

Chin Up:
bw x (2)5

2020JAN07 (SED D2.W5) D30

Front Squat:
20 x (1)5
70 x (1)5
100 x 1
120 x (1)2 (2:2:39)
130 x (1)3 (3:5:42)
110 x 1
130 x (1)2 (2:7:44)
140 x (1)3 (3:10:47)
120 x 1 (1:11:48)
100 x 1
70 x 1
20 x 1

140kg Front Squat

Dips + Trap Bar Seal Row + Reverse Hyper (Roller):
((bw x 10) + (60 x 6) + (110 x 10))1
((bw + 8 x 10) + (62.5 x 6) + (110 x 10))1
((bw x 10) + (60 x 6) + (110 x 10))1
((bw + 12 x 10) + (65 x 6) + (110 x 10))1
((bw x 10) + (60 x 6) + (110 x 10))1

24" Block Clean + Power Jerk:
40 x (1+1)3
47.5 x (1+1)5
67.5 x (1+1)4
87.5 x (1+1)3 (6:17:54)
107.5 x (1+1)2 (4:21:58)
87.5 x (2+2)3 (12:33:70)

107.5kg 24" Block Clean + Power Jerk

* Float

Hand Release Pull Up:
bw x (4)5

2020JAN06 (SED D1.W5) D29

Front Squat:
20 x (1)5
70 x (1)7
100 x (1)3
120 x (1)2 (2:2:2)
140 x 1 (1:3:3)
120 x (1)3 (3:6:6)
140 x (1)2 (2:8:8)
150 x 1 (1:9:9)
120 x 1 (1:10:10)
70 x 1
20 x 1

150kg Front Squat

Dips + Trap Bar Seal Row + Reverse Hyper (Roller):
((bw x 10) + (60 x 6) + (110 x 10))1
((bw + 8 x 10) + (60 x 6) + (110 x 10))1
((bw + 12 x 10) + (60 x 6) + (110 x 10))1
((bw + 16 x 10) + (60 x 6) + (110 x 10))1
((bw + 20 x 10) + (60 x 6) + (110 x 10))1

24" Block Snatch:
40 x 3
47.5 x (1)5
57.5 x (1)4
67.5 x (1)3 (3:13:13)
77.5 x (1)2 (2:15:15)
87.5 x 1 (1:16:16)
67.5 x (1)3 (6:22:22)

87.5kg 24" Block Snatch

24" Block Snatch Pull:
107.5 x (3)5 (15:37:37)

* Float:

Hand Release Pull Up:
bw x (1)10

Hand Release Chin Up:
bw x (5)2

Behind Neck Snatch Press:
20 x (5)2

Behind Neck Snatch Press + Overhead Squat:
20 x (3+2)2

24" Block Muscle Snatch + Behind Neck Snatch Press:
20 x (3+3)2

24" Block Snatch + Overhead Squat:
20 x (1+1)2

* Notes:

- I'm still suffering from some low back issues and I've made the decision to forgo with the back squats for the time being until I find some resolution to my low back.  Naturally, front squats require both a more upright torso position, and automatically regulate a lower weight, so it was a smart and easy substitution thereby giving me the opportunity to continue training while my low back heals. 

2020JAN05 (SED D7.W4) D28 (178)

Back Squat:
20 x (1)5
70 x (1)5
120 x (1)10

120kg Back Squat

Dips + Good Morning:
((bw x 10) + (20 x 6))5

* Float

Hand Release Pull Up:
bw x (2)10

* Notes:

- A very light back squat day with 10 singles at my bare minimum weight of 120kg.  The left side of my low back is causing me a lot of grief, so getting something done was better than nothing.

2020JAN04 (SED D6.W4) D27

Back Squat:
20 x (1)5
70 x (1)5
120 x (1)3 (3:3:156)
140 x (1)2 (2:5:158)
130 x (1)3 (3:8:161)
150 x (1)2 (2:10:163)
140 x (1)3 (3:13:166)
160 x (1)2 (2:15:168)

160kg Back Squat

Dips + Reverse Hyper (Strap) + KB Seal Row:
((bw x 10) + (110 x 10) + (24 x 6))1
((bw + 8 x 10) + (110 x 10) + (24 x 8))1

Dips + Reverse Hyper (Roller) + KB Seal Row:
((bw + 16 x 10) + (110 x 10) + (24 x 10))1
((bw + 28 x 10) + (110 x 10) + (26 x 6))1
((bw x 10) + (110 x 10) + (26 x 8))1

28kg x 10 Dips

* Float

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

2020JAN03 (SED D5.W4) D26

Back Squat:
20 x (1)5
70 x (1)5
120 x (1)5 (5:5:127)
150 x (1)3 (3:8:130)
170 x 1 (1:9:131)
180 x 1 (1:10:132)
170 x 1 (1:11:133)
150 x 1 (1:12:134)
120 x 1 (1:13:135)
70 x 1
20 x 1

180kg Back Squat

Reverse Hyper (Strap) + Dips + 6" Block Clean + Power Jerk:
((110 x 10) + (bw x 10) + (20 x (1+1))1
((110 x 10) + (bw + 10 x 10) + (20 x (1+1))1
((110 x 10) + (bw + 12 x 10) + (20 x (1+1))1
((110 x 10) + (bw + 14 x 10) + (20 x (1+1))1
((110 x 10) + (bw + 16 x 10) + (20 x (1+1))1

6" Block Clean + Power Jerk:
45 x (1+1)4
65 x (1+1)3
85 x (1+1)2 (4:17:139)
105 x (1+1)1 (2:19:141)
85 x (2+2)3 (12:31:153)

105kg 6" Block Clean + Power Jerk

Seated Wrist Curl + Standing Plate Cuban Curl:
((20 x 20) + (1.25 x 15))3

* Float

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

Pull Up:
bw x (2)5

2020JAN02 (SED D4.W4) D25

Back Squat:
20 x (1)10
70 x (1)5
120 x (1)5 (5:5:95)
170 x 1 (1:6:96)
140 x (1)4 (4:10:100)
180 x 1 (1:11:101)
160 x (1)2 (2:13:103)
140 x (1)3 (3:16:106)
120 x (1)4 (4:20:110)
70 x 1
20 x 1

180kg Back Squat

Reverse Hyper (Strap) + Dips + 6" Block Snatch:
((110 x 10) + (bw x 10) + (20 x 1))1
((110 x 10) + (bw + 8 x 10) + (20 x 1))1
((110 x 10) + (bw + 12 x 10) + (20 x 1))1
((110 x 10) + (bw + 16 x 10) + (20 x 1))1
((110 x 10) + (bw + 20 x 10) + (20 x 1))1

6" Block Snatch:
45 x (1)5
55 x (1)4
65 x (1)3 (3:23:113)
75 x (1)2 (2:25:115)
85 x 1 (1:26:116)
65 x (2)3 (6:32:122)

85kg 6" Block Snatch

* Float

Hand Release Chin Up:
bw x (2)5

Hand Release Pull Up:
bw x (2)5

2020JAN01 (SED D3.W4) D24

Back Squat:

20 x (1)5
70 x (1)5
120 x (1)5 (5:5:52)
150 x (1)3 (3:8:55)
170 x 1 (1:9:56)
130 x (1)4 (4:13:60)
160 x (1)2 (2:15:62)
180 x 1 (1:16:63)
140 x (1)3 (3:19:66)
170 x (1)2 (2:21:68)
140 x 1 (1:22:69)
120 x 1 (1:23:70)
70 x 1
20 x 1

180kg Back Squat

Reverse Hyper (Strap) + Dips + 12" Block Clean + Power Jerk:
((110 x 10) + (bw x 10) + (20 x (1+1))1
((110 x 10) + (bw + 12 x 10) + (20 x (1+1))1
((110 x 10) + (bw + 8 x 10) + (20 x (1+1))1
((110 x 10) + (bw + 16 x 10) + (20 x (1+1))1
((110 x 10) + (bw + 12 x 10) + (20 x (1+1))1

12" Block Clean + Power Jerk:
40 x (1+1)4
62.5 x (1+1)3
82.5 x (1+1)2 (4:27:74)
102.5 x (1+1)1 (2:29:76)
82.5 x (2+2)3 (12:41:88)
102.5 x (1+1)1 (2:43:90)

102.5kg 12" Block Clean + Power Jerk

Standing Band Cuban Curl + Seated Band Tricep Pushdown:
((Purple x 15) + (Green3 x 15))3

* Float

Hand Release Pull Up:
bw x (4)5