((30 x 8) + (20/30 x 3))1
((40 x 8) + (30 x 3))1
((70 x 8) + (40 x 3))1
((100 x 8) + (50 x 3))1
((100 x 8) + (60 x 3))1
((100 x 8) + (70 x 3))1
Snatch:
80 x 3
90 x 1
90 x M
100 x M
100 x 1 * dmax
100 x (M)2
90kg Snatch
Saturday, October 31, 2020
Friday, October 30, 2020
2020OCT30 (SED D4.W26)
Belt Squat + Axle Bench Press:
((30 x 10) + (20/35 x 5))1
((37.5 x 10) + (35/55 x 5))1
((67.5 x 10) + (55/75 x 5))1
((97.5 x 10) + (75/95 x 5))1
((97.5 x 10) + (95/115 x 4))1
((97.5 x 10) + (135 x 3)) * dmax
Axle Bench Press:
115 x (5)2
Seated Loading Pin Heavy Hammer + Standing Band Pull Apart + Seated Axle Wrist Curl:
((.25 x 10 L/R) + (Green x 20) + (20 x 10))1
((.5 x 10 L/R) + (Green x 20) + (22.5 x 10))1
((.75 x 10 L/R) + (Green x 20) + (25 x 10))1
Standing Band Tricep Pushdown + Dolly Ab Wheel + Dolly Low Ab Wheel:
((Orange x 10) + (bw x 10) + (bw x 10))3
135kg x 3 Axle Bench Press
Wednesday, October 28, 2020
2020OCT28 (SED D3.W26)
Belt Squat + Axle Bench Press:
((30 x 6) + (20/32.5 x 5))1
((50 x 6) + (32.5/52.5 x 5))1
((75 x 6) + (52.5/72.5 x 5))1
((100 x 6) + (72.5/92.5 x 5))1
((100 x 6) + (112.5 x 4))1
Axle Bench Press:
132.5 x 3 * dmax
112.5 x (5)2
Power Clean + Power Jerk:
30 x (1+1)6
50 x (1+1)5
70 x (1+1)4
90 x (1+1)3
110 x (1+1)2
Power Clean + Push Press:
90 x (1+1)2
Loading Pin Heavy Hammer + Standing Band Pull Apart:
((.5 x 10 L/R) + (Green x 20))2
((1 x 10 L/R) + (Green x 20))1
110kg Power Clean + Power Jerk
Tuesday, October 27, 2020
2020OCT27 (SED D2.W26)
Belt Squat + Snatch:
((37.5 x 8) + (20 x 3))1
((67.5 x 8) + (30 x 3))1
((97.5 x 8) + (50 x 2))1
((97.5 x 8) + (70 x 1))1
((97.5 x 8) + (60 x 3))1
Snatch:
80 x 2
100 x M
100 x 1
80 x (1)5
Reverse Hyper (Roller) + Dolly Ab Wheel + Standing Band Pull Apart:
((10 x 10) + (bw x 10) + (Green x 20))3
100kg Snatch
Monday, October 26, 2020
2020OCT26 (SED D1.W26)
Belt Squat + Axle Bench Press:
((35 x 10) + (20 x 5/40 x 5))1
((65 x 10) + (40 x 5/60 x 5))1
((95 x 10) + (60 x 5/80 x 5))1
((95 x 10) + (80 x 5/100 x 5))1
((95 x 10) + (100 x 5/120 x 4))1
Axle Bench Press:
140 x 3 * dmax
120 x (5)2
Seated Axle Wrist Curl + Standing Band Pull Apart:
((15 x 20) + (Green x 20))1
((17.5 x 20) + (Green x 20))1
((20 x 20) + (Green x 20))1
Reverse Hyper Glute Raise + Seated Heavy Hammer:
((10 x 10) + (1.25# x 10 L/R))1
((10 x 10) + (2.5# x 10 L/R))1
((10 x 10) + (3.75# x 10 L/R))1
140kg x 3 Axle Bench Press
Saturday, October 24, 2020
2020OCT24 (SED D7.W25)
Belt Squat + Axle Bench Press:
((37.5 x 6) + (20/37.5 x 5))1
((67.5 x 6) + (37.5/57.5 x 5))1
((97.5 x 6) + (57.5/77.5 x 5))1
((97.5 x 6) + (77.5/97.5 x 5))1
((97.5 x 6) + (97.5 x 5) + (117.5 x 4))1
Axle Bench Press:
137.5 x 3 * dmax
117.5 x (5)2
Bent Row:
50 x 5
70 x 5
90 x 5
110 x 5
Standing Band Pull Apart + Standing Plate Cuban Curl:
((Green x 20) + (1.25 x 20))1
((Purple x 20) + (1.5 x 20))1
((Green x 20) + (1.75 x 20))1
Dolly Ab Wheel:
bw x (12)3
Seated Heavy Hammer:
1.25# x 20 L/R
2.5# x 15 L/R
3.75# x 10 L/R
5# x 5 L/R
137.5kg x 3 Axle Bench Press
Friday, October 23, 2020
2020OCT23 (SED D6.W25)
Belt Squat:
30 x 8
65 x 8
95 x (8)3
Power Clean + Power Jerk:
20 x (1+1)3
30 x (1+1)3
40 x (1+1)3
50 x (1+1)3
60 x (1+1)3
Power Clean + Push Press
70 x (1+1)3
80 x (1+1)2
90 x (1+1)1
100 x (1+1)1
105 x (1+1)1
85 x (1+1)5
105kg Power Clean + Push Press
Thursday, October 22, 2020
2020OCT22 (SED D5.W25)
Belt Squat:
30 x 10
62.5 x 10
92.5 x (10)3
Snatch:
20 x (1)3
30 x (1)3
40 x (1)3
50 x (1)3
60 x (1)3
70 x (1)3
80 x (1)2
90 x 1
100 x 1
80 x (1)5
100kg Snatch
Wednesday, October 21, 2020
2020OCT21 (SED D4.W25)
Belt Squat:
30 x 6
60 x 6
90 x 6
110 x (6)3
Axle Bench Press:
20 x 5
35 x 5
55 x 5
75 x 5
95 x 5
115 x 4
135 x 3
115 x 5/3
Bent Row:
20 x 5
40 x 5
60 x 5
80 x 5
100 x 5
135kg x 3 Axle Bench Press
Tuesday, October 20, 2020
2020OCT20 (SED D3.W25)
Belt Squat:
30 x 8
60 x 8
90 x 8
105 x (8)3
Power Clean + Squat Jerk:
20 x (1+1)3
30 x (1+1)3
40 x (1+1)3
50 x (1+1)3
60 x (1+1)3
70 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1
100kg Power Clean + Squat Jerk
Monday, October 19, 2020
2020OCT19 (SED D2.W25)
Belt Squat:
25 x 10
50 x 10
75 x 10
100 x (10)3
Axle Bench Press:
20 x 5
30 x 5
50 x 5
70 x 5
90 x 5
110 x 4
130 x 3
Snatch:
30 x (1)5
50 x (1)3
70 x (1)2
90 x 1
60 x (1)3
80 x (1)2
100 x 1
100kg Snatch
Saturday, October 17, 2020
2020OCT17 (SED D1.W25)
Belt Squat:
25 x 10
50 x 10
75 x 10
100 x (10)3
Bench Press:
20 x 10
45 x 10
65 x 8
85 x 6
105 x 4
125 x 2
105 x 6
Power Clean + Squat Jerk:
40 x (1+1)4
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1
90kg Power Clean + Squat Jerk
Friday, October 16, 2020
2020OCT16 (SED D7.W24)
Belt Squat:
20 x 10
40 x 10
60 x 10
80 x 10
100 x 10
Snatch:
50 x (1)5
70 x (1)4
80 x (1)2
90 x 1
100 x M
100 x 1
Clean Deadlift:
120 x 3
132.5 x 2
155 x 2
167.5 x 1
100kg Snatch
Thursday, October 15, 2020
2020OCT15 (SED D6.W24)
Axle Bench Press:
20 x 10
40 x 10
60 x 5
80 x 5
100 x 4
120 x 3
100 x (1)10
Belt Squat:
20 x 10
40 x 10
60 x 10
80 x 10
90 x 10
100 x 10
Bent Row:
20 x 5
40 x 5
60 x 5
80 x 5
100 x 5
120 x 3 Axle Bench Press
Wednesday, October 14, 2020
2020OCT14 (SED D5.W24)
Back Squat:
20 x 5
50 x 5
70 x 5
100 x 5
120 x 4
150 x 3
Bicep Stretch:
bw x (30c)6
Power Clean:
30 x (1)5
50 x (1)4
70 x (1)3
80 x (1)3
90 x (1)2
100 x 1
150kg x 3 Back Squat
Tuesday, October 13, 2020
2020OCT13 (SED D4.W24)
Belt Squat:
20 x 10
40 x 10
60 x 10
80 x 10
Bicep Stretch:
bw x (30c)4
Bench Press:
20 x 10
40 x 10
60 x 8
80 x 6
100 x 4
120 x 2
Back Squat:
20 x 5
70 x 5
100 x 4
120 x 3
140 x 2
160 x 1
160kg Back Squat
Monday, October 12, 2020
2020OCT12 (SED D3.W24)
Belt Squat:
25 x 10
50 x 5
75 x 5
* Notes:
-- Having a lot of left elbow pain and have decided to call it for the day.
Saturday, October 10, 2020
2020OCT10 (SED D2.W24)
Belt Squat:
25 x 10
50 x 10
75 x 10
100 x 10
Snatch:
30 x (1)3
40 x (1)3
50 x (1)3
60 x (1)3
70 x (1)3
80 x (1)3
90 x 1/M/1
Clean Deadlift:
110 x 3
130 x 3
90kg Snatch
Friday, October 9, 2020
2020OCT09 (SED D1.W24)
Belt Squat:
25 x 10
50 x 10
75 x 10
Back Squat:
20 x (5)3
40 x 5
70 x 5
120 x 4
140 x 3
170 x 1
Power Clean:
30 x (1)6
50 x (1)3
60 x (1)3
80 x (1)3
90 x (1)3
80 x (1)3
110 x 1/1/M
170kg Back Squat
Thursday, October 8, 2020
2020OCT08 (SED D7.W23)
Bench Press:
20 x 10
40 x 10
60 x 10
80 x 10
100 x 10
120 x 3/2/1
Belt Squat:
25 x 10
50 x 10
75 x 10
100 x 10
Bent Rows:
40 x 5
60 x 5
80 x 5
100 x 5/3/2
Clean Deadlift:
70 x 3
110 x 3
140 x 3
160 x 3
160kg x 3 Clean Deadlift
Wednesday, October 7, 2020
2020OCT07 (SED D6.W23)
Back Squat:
20 x (5)3
50 x (5)2
Belt Squat:
50 x 10
75 x 10
100 x 10
Chins:
bw x (2)5
Tuesday, October 6, 2020
2020OCT06 (SED D5.W23)
Axle Bench Press:
20 x 5
40 x 10
60 x 10
80 x 10
100 x 10
120 x 9/M
Belt Squat:
25 x 10
30 x 10
45 x 10
55 x 10
Back Squat:
20 x (5)8
Belt Squat:
75 x 10
85 x 10
90 x 10
120kg x 9/M Axle Bench Press
Monday, October 5, 2020
2020OCT05 (SED D4.W23)
Belt Squat:
20 x 10
15 x 10
25 x 10
40 x 10
50 x 10
65 x 10
75 x 10
90 x 10
100 x 10
Clean Deadlift:
50 x (3)3
70 x 3
100 x 3
120 x 3
150 x 3
170 x 2
200 x (M)2
170kg x 2 Clean Deadlift
Sunday, October 4, 2020
2020OCT04 (SED D3.W23)
Belt Squat:
20 x 10
40 x 10
60 x 10
80 x 10
100 x 10
Axle Bench Press:
20 x 10
40 x 10
60 x 10
80 x 10
100 x 10
120 x 5
140 x 3
100 x 5
Reverse Hyper Leg Curl:
100 x 10
110 x 10
120 x 10
140kg x 3 Axle Bench Press
Saturday, October 3, 2020
2020OCT03 (SED D2.W23)
Back Squat:
20 x (5)2
50 x (5)2
70 x (5)2
100 x 4
120 x 3
150 x 2
170 x 1
190 x 1
170 x 2
150 x 3
120 x 4
100 x 5
190kg Back Squat
Friday, October 2, 2020
2020OCT02 (SED D1.W23)
Belt Squat:
20 x 10
40 x 10
60 x 10
80 x 10
100 x 10
Axle Bench Press:
30 x 10
50 x 10
70 x 10
90 x 10
110 x 5
130 x 3
150 x 1
Power Clean + Split Jerk:
30 x (1+1)5
50 x (1+1)4
70 x (1+1)3
90 x (1+1)2
100 x (1+1)1
110 x (1+1)1
120 x (M)3
90 x (1+1)5
Power Clean + Push Press:
90 x (1+1)1
110kg Power Clean + Split Jerk
Thursday, October 1, 2020
2020OCT01 (SED D7.W22)
Belt Squat:
20 x 10
40 x 10
60 x 10
80 x 10
100 x 10
Clean Pull:
50 x 3
70 x 3
90 x 3
110 x 3
130 x 3
Hanging Leg Raise:
bw x (10)5
Clean + Split Jerk:
20 x (1+1)5
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