20 x (3)4
60 x (3)2
80 x (3)2
100 x (3)2
120 x (3)3
Snatch:
30 x (1)4
40 x (1)2
50 x (1)2
60 x (1)2
70 x (1)2
80 x (1)2
Snatch Pull:
100 x 3
120 x (3)2
Russian KB Swing:
24 x (25)4
Dips:
bw x (2)4
80kg Snatch
Friday, December 31, 2021
Thursday, December 30, 2021
2021DEC30 (BASIC D1.W3)
Front Squat:
20 x (3)4
50 x (3)2
70 x (3)2
90 x (3)2
Clean + Push Press:
30 x (1+1)4
50 x (1+1)2
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2
6" Block Clean Pull:
100 x 3
120 x 3
140 x 3
Russian KB Swing:
24 x (20)10
Chins:
bw x (2)10
80kg Clean + Push Press
Wednesday, December 29, 2021
2021DEC29 (BASIC D6.W2)
Back Squat:
20 x (3)4
60 x (3)2
80 x (3)2
100 x (3)2
120 x (3)4
Snatch:
30 x (1)4
40 x (1)2
50 x (1)2
60 x (1)2
70 x (1)2
80 x (1)2
90 x (1)2
Snatch Pull:
110 x 3
120 x 3
130 x 3
Russian KB Swing:
16 x 15
20 x 15
24 x 15
28 x 15
32 x 15
32 x 25
28 x 25
24 x 25
90kg Snatch
Tuesday, December 28, 2021
2021DEC28 (BASIC D5.W2)
Front Squat:
20 x (3)4
60 x (3)2
80 x (3)2
100 x (3)2
Clean + Push Press:
30 x (1+1)4
40 x (1+1)2
50 x (1+1)2
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2
Clean Pull:
100 x 3
110 x 3
120 x 3
Russian KB Swing:
12 x 20
16 x 20
20 x 20
24 x 20
28 x 20
32 x 20
28 x 20
24 x 20
20 x 20
16 x 20
80kg Clean + Push Press
Monday, December 27, 2021
2021DEC27 (BASIC D4.W2)
Back Squat:
20 x (3)4
40 x (3)2
60 x (3)2
80 x (3)2
100 x (3)2
120 x (3)2
Snatch:
30 x (1)4
45 x (1)2
60 x (1)2
75 x (1)2
55 x (1)5
Russian KB Swings:
12 x 15
16 x 15
20 x 15
24 x 15
28 x 15
32 x (15)2
28 x 15
24 x 15
20 x 15
75kg Snatch
Sunday, December 26, 2021
2021DEC26 (BASIC D3.W2)
Front Squat:
20 x (3)4
40 x (3)2
60 x (3)2
80 x (3)2
Clean + Push Press:
30 x (1+1)4
40 x (1+1)2
50 x (1+1)2
60 x (1+1)2
80 x (1+1)2
Clean Pull:
80 x 3
90 x 3
100 x 3
Russian KB Swings:
8 x 10
12 x 10
16 x 10
20 x 10
24 x 10
28 x 10
32 x 10
8 x 10
12 x 10
16 x 10
80kg Clean + Push Press
Friday, December 24, 2021
2021DEC24 (BASIC D2.W2)
Back Squat:
20 x (3)4
50 x (3)2
70 x (3)2
90 x (3)2
110 x (3)2
Snatch:
30 x (1)3
40 x (1)2
50 x (1)2
60 x (1)2
70 x M/1
80 x M/1
Snatch Pull:
100 x 3
110 x (3)2
70kg and 80kg Snatch
Thursday, December 23, 2021
2021DEC23 (BASIC D1.W2)
Front Squat:
20 x (3)4
30 x (3)2
50 x (3)2
70 x (3)3
Clean + Push Press:
30 x (1+1)4
40 x (1+1)2
50 x (1+1)2
60 x (1+1)3
Clean Pull:
80 x 3
100 x 3
120 x 3
60kg Clean + Push Press
Tuesday, December 21, 2021
2021DEC21 (BASIC D6.W1)
Back Squat:
20 x (3)4
50 x (3)2
70 x (3)2
100 x (3)2
110 x 3
115 x 3
120 x 3
Snatch:
30 x (1)4
40 x (1)2
50 x (1)2
60 x (1)2
70 x 1
80 x 1
90 x 1 * dmax
Snatch Pull:
100 x 3
110 x 3
120 x 3
90kg Snatch
Monday, December 20, 2021
2021DEC20 (BASIC D5.W1)
Front Squat:
20 x (3)3
40 x (3)3
60 x (3)2
80 x (3)2
100 x (3)2
Clean + Push Press:
30 x (1+1)3
40 x (1+1)3
50 x (1+1)2
60 x (1+1)2
70 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1
Clean Pull:
120 x (3)2
100kg Clean + Push Press
Sunday, December 19, 2021
2021DEC19 (BASIC D4.W1)
Back Squat:
20 x (3)3
40 x (3)1
60 x (3)2
80 x (3)2
100 x (3)2
Snatch:
30 x (1)3
40 x (1)2
50 x (1)2
60 x (1)2
70 x (1)2
Snatch Pull:
90 x (3)2
70kg Snatch
Saturday, December 18, 2021
2021DEC18 (BASIC D3.W1)
Front Squat:
20 x (3)3
40 x (3)2
60 x (3)2
70 x (3)3
Clean + Push Press:
30 x (1+1)3
40 x (1+1)2
50 x (1+1)2
60 x (1+1)3
Front Squat:
80 x 3
Clean Pull:
80 x 3
60kg Clean + Push Press
Friday, December 17, 2021
2021DEC17 (BASIC D2.W1)
Back Squat:
20 x (3)2
40 x (3)2
60 x (3)5
Snatch:
30 x (1)2
35 x (1)2
40 x (1)5
50 x 1
Russian KB Swing:
16 x (20)5
50kg Snatch
Thursday, December 16, 2021
2021DEC16 (BASIC D1.W1)
Front Squat:
20 x (3)5
30 x (3)4
40 x (3)3
Clean + Push Press:
30 x (1+1)7
40 x (1+1)2
Clean to Squat Jerk:
50 x 1
Russian KB Swings:
16 x (20)5
50kg Clean to Squat Jerk
Sunday, December 5, 2021
2021DEC05 (OTC3 D3.W10)
Snatch Balance:
20 x (3)2
30 x 3
40 x 3
50 x 3
60 x (1)2
3 Stage Snatch:
50 x 1
60 x 1
70 x 1
75 x 1
80 x 1
82.5 x 1
85 x 1
Snatch Pull:
105 x 3
110 x 3
112.5 x 3
Thursday, December 2, 2021
2021DEC02 (WEN 531 D3.W10)
Sumo Deadlift:
30 x (5)2
67.5 x 5
87.5 x 5
107.5 x 5
127.5 x 3
147.5 x 3
165 x 10
Axle Bench Press:
20 x (1)6
42.5 x 10
62.5 x 10
82.5 x (10)5
Reverse Hyper Rows:
90 x 7
100 x 7
110 x 7
115 x 7
165kg x 10 Sumo Deadlift
Wednesday, December 1, 2021
2021DEC01 (OTC3 D2.W10)
18" Block Clean Pull + Clean + Front Squat + Split Jerk:
20 x (1+1+1+1)4
35 x (1+1+1+1)4
55 x (1+1+1+1)4
75 x (1+1+1+1)2
85 x (1+1+1+1)2
90 x (1+1+1+1)1
95 x (1+1+1+1)1
105 x (1+1+1+1)1
110 x (1+1+1+1)1
115 x (1+1+1+1)1
Tuesday, November 30, 2021
2021NOV30 (WEN 531 D2.W10)
Axle Bench Press:
20 x (10)2
55 x 5
75 x 5
95 x 3
110 x 3
122.5 x 7
Back Squat:
20 x (10)2
47.5 x 10
67.5 x 10
87.5 x (10)5
Monday, November 29, 2021
2021NOV29 (OTC3 D1.W10)
Press in Snatch:
20 x 3
30 x (3)3
Snatch Pull + Snatch:
30 x (2+2)1
40 x (2+2)1
50 x (2+2)1
60 x (2+2)1
70 x (1+1)1
75 x (1+1)1
80 x (1+1)1
85 x (1+1)1
90 x (1+1)1
95 x (1+1)1
100 x (1+1)1
No Foot Power Snatch + Overhead Squat:
60 x (1+1)1
65 x (1+1)1
70 x (1+1)1
75 x (1+1)1
80 x (1+1)1
85 x (1+1)1
Snatch Pull:
100 x 3
115 x 3
130 x 3
100kg Snatch Pull + Snatch
Sunday, November 28, 2021
2021NOV28 (WEN 531 D1.W10)
Back Squat:
20 x (5)4
42.5 x 5
62.5 x 5
82.5 x 5
102.5 x 3
117.5 x 3
132.5 x 14
Sumo Deadlift:
20 x (5)2
70 x 5
90 x 5
110 x (8)5
Bulgarian Split Squat:
bw x (10 L/R)5
132.5 x 14 Back Squat
Saturday, November 27, 2021
2021NOV27 (OTC3 D3.W9)
Clean Pull + Clean + Front Squat + Split Jerk:
20 x (1+1+1+1)1
30 x (1+1+1+1)4
50 x (1+1+1+1)2
60 x (1+1+1+1)2
70 x (1+1+1+1)2
80 x (1+1+1+1)2
90 x (1+1+1+1)1
97.5 x (1+1+1+1)1
105 x (1+1+1+1)1
100 x (1+1+1+1)1
105 x (1+1+1+1)1
110 x (1+1+1+1)1
Clean Pull:
130 x 3
140 x 3
145 x 3
110kg Clean Pull + Clean + Front Squat + Split Jerk
Wednesday, November 24, 2021
2021NOV24 (WEN 531 D3.W9)
Sumo Deadlift:
20 x 5
70 x 5
85 x 5
100 x 5
120 x 5
137.5 x 5
155 x 11
Axle Bench Press:
20 x 10
42.5 x 10
62.5 x 10
82.5 x (10)5
Reverse Hyper Rows:
30 x 10
50 x 8
70 x 6
90 x 7
110 x 7
155kg x 11 Sumo Deadlift
Tuesday, November 23, 2021
2021NOV23 (OTC3 D2.W9)
Press in Snatch:
20 x 3
30 x 3
40 x 3
Snatch:
40 x (3)2
50 x 2
60 x 2
70 x 2
75 x 2
80 x 2
85 x 2
90 x 2
Snatch Pull:
100 x 3
100 x 3
110 x 3
120 x 3
90kg Snatch x 2
Monday, November 22, 2021
2021NOV22 (WEN 531 D2.W9)
Axle Bench Press:
20 x (10)2
50 x 5
70 x 5
90 x 5
102.5 x 5
117.5 x 7
Back Squat:
20 x (10)2
47.5 x 10
67.5 x 10
87.5 x (10)5
Dips:
bw x 5/10/5
Chins:
bw x 5/10/5
117.5kg x 7 Axle Bench Press
Sunday, November 21, 2021
2021NOV21 (OTC3 D1.W9)
18" Block Clean Pull + Clean + Front Squat:
20 x (2+2+2)1
30 x (2+2+2)2
45 x (2+2+2)2
60 x (2+2+2)1
70 x (2+2+2)1
80 x (2+2+2)1
90 x (2+2+2)1
95 x (1+1+1)1
100 x (1+1+1)1
105 x (1+1+1)1
100 x (1+1+1)1
105 x (1+1+1)1
110 x (1+1+1)1
Power Clean:
60 x 2
70 x 2
80 x 2
90 x 2
100 x 2
Clean Pull:
120 x 3
130 x 3
135 x 3
110kg 18" Block Clean Pull + Clean + Front Squat
Saturday, November 20, 2021
2021NOV20 (WEN 531 D1.W9)
Back Squat:
20 x (5)4
35 x 5
55 x 5
75 x 5
95 x 5
110 x 5
125 x 14
Bulgarian Split Squat:
bw x (10 L/R)3
Reverse Hyper (Strap):
30 x (10)3
125kg x 14 Back Squat
Friday, November 19, 2021
2021NOV19 (WEN 531 D3.W8 & OTC3 D3.W8)
Sumo Deadlift:
67.5 x 5
85 x 5
100 x 5
Press in Snatch:
20 x 3
30 x (3)2
Snatch:
32.5 x (3)2
45 x 2
55 x 2
65 x 2
70 x 2
75 x 2
80 x 2
85 x 1
90 x 1
Snatch Pull:
100 x 3
110 x 3
120 x 3
90kg Snatch
Wednesday, November 17, 2021
2021NOV17 (WEN 531 D2.W8 & OTC3 D2.W8)
Axle Bench Press:
20 x (5)2
50 x 5
65 x 5
75 x 5
Clean and Jerk:
20 x (2+2)2
30 x (2+2)1
45 x (2+2)1
55 x (2+2)1
65 x (2+2)1
75 x (2+2)1
85 x (2+2)1
95 x (2+2)1
100 x (1+1)1
105 x (1+1)1
110 x (1+1)1
120 x (1+1)1
Clean Pull:
120 x 3
130 x 3
140 x 3
120kg Clean and Jerk
Tuesday, November 16, 2021
2021NOV16 (WEN 531 D1.W8 & OTC3 D1.W8)
Back Squat:
20 x (5)2
55 x 5
67.5 x 5
82.5 x 5
Press in Snatch:
20 x (3)2
30 x (3)2
Snatch:
30 x (2)2
35 x 2
45 x 2
55 x 2
65 x 2
75 x 2
85 x 2
90 x 1
95 x M
Snatch Pull:
90 x (3)3
90kg Snatch
Monday, November 15, 2021
2021NOV15 (OTC3 D3.W7)
24" Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)1
30 x (3+3+3)2
42.5 x (3+3+3)1
55 x (2+2+2)1
65 x (2+2+2)1
75 x (2+2+2)1
85 x (2+2+2)1
Clean and Jerk:
30 x (1+1)3
40 x (1+1)2
50 x (1+1)3
24" Block Clean Pull x 2 + Clean x 2 + Front Squat x 2
Sunday, November 14, 2021
2021NOV14 (WEN 531 D3.W7)
Sumo Deadlift:
20 x 5
65 x 5
85 x 5
105 x 5
125 x 5
145 x 3
160 x 10
Axle Bench Press:
20 x 10
52.5 x 10
75 x (10)5
Reverse Hyper Rows:
70 x (10)2
80 x 10
90 x 10
100 x 10
160kg x 10 Sumo Deadlift
Saturday, November 13, 2021
2021NOV13 (OTC3 D2.W7)
Press in Snatch:
20 x 3
25 x 3
30 x 3
Snatch Balance + Overhead Squat:
35 x (2+2)1
45 x (2+2)1
55 x (2+2)1
65 x (2+2)1
70 x (2+2)1
Snatch Pull + Snatch:
45 x (2+2)1
55 x (2+2)1
65 x (2+2)1
75 x (2+2)1
Snatch Pull:
95 x (3)3
75kg Snatch Pull x 2 + Snatch x 2
Friday, November 12, 2021
2021NOV12 (WEN 531 D2.W7)
Axle Bench Press:
20 x (10)2
55 x 5
75 x 5
95 x 5
110 x 3
120 x 6
120kg x 6 Axle Bench Press
Back Squat:
20 x (10)2
42.5 x 10
62.5 x 10
82.5 x (10)5
Chins:
bw x (5)4
bw x 10
Dips:
bw x (5)4
bw x 10
Wednesday, November 10, 2021
2021NOV10 (OTC3 D1.W7)
6" Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)1
30 x (3+3+3)1
45 x (3+3+3)1
55 x (2+2+2)1
65 x (2+2+2)1
75 x (2+2+2)1
85 x (2+2+2)1
6" Block Clean Pull:
95 x 3
115 x 3
135 x 3
85kg 6" Block Clean Pull x 2 + Clean x 2 + Front Squat x 2
Tuesday, November 9, 2021
2021NOV09 (WEN 531 D1.W7)
Back Squat:
20 x (5)3
42.5 x 5
62.5 x 5
82.5 x 5
102.5 x 5
117.5 x 3
130 x 12
130kg x 12 Back Squat
Sumo Deadlift:
60 x 5
100 x (8)5
Monday, November 8, 2021
2021NOV08 (OTC3 D3.W6)
Snatch Balance:
20 x (3)2
30 x 3
35 x 3
45 x 3
55 x 2
65 x 2
3 Stage Snatch:
30 x 1
45 x 1
55 x 1
65 x 1
70 x 1
75 x 1
82.5 x 1
90 x 1
Snatch Pull:
110 x 3
120 x 3
130 x 3
Sunday, November 7, 2021
2021NOV07 (WEN 531 D3.W6)
Sumo Deadlift:
20 x 5
57.5 x 5
77.5 x 5
97.5 x 5
117.5 x 3
135 x 3
150 x 10
Axle Bench Press:
20 x 10
57.5 x 10
67.5 x 10
77.5 x (10)5
Reverse Hyper Rows:
50 x 7
60 x 7
70 x 7
80 x 7
90 x 7
100 x 7
150kg x 10 Sumo Deadlift
Saturday, November 6, 2021
2021NOV06 (OTC3 D2.W6)
18" Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)3
30 x (3+3+3)2
42.5 x (3+3+3)1
55 x (2+2+2)1
65 x (2+2+2)1
75 x (2+2+2)1
85 x (2+2+2)1
90 x (2+2+2)1
95 x (2+1/M)1
95 x (0+1+2)1
100 x (2+2+2)1
18" Block Clean Pull:
110 x 3
120 x 3
130 x 3
140 x 3
100kg 18" Block Clean Pull x 2 + Clean x 2 + Front Squat x 2
Friday, November 5, 2021
2021NOV05 (WEN 531 D2.W6)
Axle Bench Press:
20 x (10)2
50 x 10
70 x 8
90 x 5
102.5 x 3
115 x 7
Back Squat:
20 x (10)2
42 x 10
62 x 10
82 x (10)5
Chins:
bw x 5/8/10/8/5
Dips:
bw x 5/8/10/8/5
115kg x 7 Axle Bench Press
Wednesday, November 3, 2021
2021NOV03 (OTC3 D1.W6)
Press in Snatch:
20 x 3
27.5 x 3
30 x 3
32.5 x 3
Snatch Pull + Snatch:
30 x (3+3)2
45 x (2+2)1
60 x (2+2)1
65 x (2+2)1
70 x (2+2)1
75 x (2+2)1
80 x (2+2)1
85 x (2+2)1
Power Snatch + Overhead Squat:
55 x (2+2)1
60 x (2+2)1
65 x (2+2)1
70 x (2+2)1
75 x (2+2)1
Snatch Pull:
75 x 3
95 x 3
115 x 3
85kg Snatch Pull x 2 + Snatch x 2
Tuesday, November 2, 2021
2021NOV02 (WEN 531 D1.W6)
Back Squat:
20 x (5)4
55 x 5
75 x 5
95 x 3
109 x 3
122 x 12
Sumo Deadlift:
50 x 5
101 x (8)5
122kg x 12 Back Squat
Monday, November 1, 2021
2021NOV01 (OTC3 D3.W5)
Clean Pull + Clean + Front Squat:
20 x (3+3+3)2
35 x (3+3+3)1
42.5 x (3+3+3)1
50 x (3+3+3)1
57.5 x (2+2+2)1
67.5 x (2+2+2)1
77.5 x (2+2+2)1
82.5 x (2+2+2)1
85.5 x (2+2+2)
90 x (2+2+2)1
6" Block Clean Pull:
95 x 3
115 x 3
135 x 3
90kg x Clean Pull x 2 + Clean x 2 + Front Squat x 2
Sunday, October 31, 2021
2021OCT31 (WEN 531 D3.W5)
Sumo Deadlift:
69 x 5
89 x 5
109 x 5
126 x 5
143 x 10
Axle Bench Press:
57 x 10
66 x 10
76 x (10)5
Reverse Hyper Rows:
50 x 10
60 x 10
70 x 10
80 x 10
143kg x 10 Sumo Deadlift
Saturday, October 30, 2021
2021OCT30 (OTC3 D2.W5)
Press in Snatch:
20 x 3
27.5 x 3
30 x 3
Snatch:
32.5 x (3)2
42.5 x 3
52.5 x 2
57.5 x 2
62.5 x 2
67.5 x 2
72.5 x 2
80 x 2
6" Block Snatch Pull:
80 x 3
90 x 3
100 x 3
80kg x 2 Snatch
Friday, October 29, 2021
2021OCT29 (WEN 531 D2.W5)
Axle Bench Press:
20 x (10)2
43 x 5
63 x 5
83 x 5
95 x 5
108 x 9
Back Squat:
20 x (5)2
42 x 5
62 x 5
82 x (10)5
Chins:
bw x (5)5
Dips:
bw (5)5
Thursday, October 28, 2021
2021OCT28 (OTC3 D1.W5)
18" Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)2
35 x (3+3+3)1
42.5 x (3+3+3)1
50 x (3+3+3)1
57.5 x (2+2+2)1
67.5 x (2+2+2)1
77.5 x (2+2+2)1
82.5 x (2+2+2)1
83.5 x (2+2+2)1
84.5 x (2+2+2)1
18" Block Clean Pull:
95 x 3
95 x 3
105 x 3
115 x 3
84.5kg 18" Block Clean Pull x 2 + Clean x 2 + Front Squat x 2
Wednesday, October 27, 2021
2021OCT27 (WEN 531 D1.W5)
Back Squat:
20 x (5)3
48 x 5
68 x 5
88 x 5
102 x 5
116 x 12
116kg x 12 Back Squat
Tuesday, October 26, 2021
2021OCT26 (WEN 531 D3.W4 & OTC3 D3.W4)
Sumo Deadlift:
61 x 5
77 x 5
92 x 5
Press in Snatch:
15 x 3
25 x (3)2
Snatch:
40 x 3
47.5 x 3
55 x 3
60 x 3
65 x 3
Snatch Pull:
75 x 5
75 x 5
80 x 5
85 x 5
65kg x 3 Snatch
Monday, October 25, 2021
2021OCT25 (WEN 531 D2.W4 & OTC3 D2.W4)
Axle Bench Press:
20 x (10)2
47 x 5
59 x 5
70 x 5
18" Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)1
30 x (3+3+3)1
40 x (3+3+3)1
50 x (3+3+3)1
60 x (3+3+3)1
70 x (3+3+3)1
75 x (3+3+3)1
80 x (3+3+3)1
85 x (3+3+3)1
18" Block Clean Pull:
105 x 5
110 x 5
115 x 5
85kg 18" Block Clean Pull x 3 + Clean x 3 + Front Squat x 3
Sunday, October 24, 2021
2021OCT24 (WEN 531 D1.W4 & OTC3 D1.W4)
Back Squat:
20 x (5)4
20 x (5)4
50 x 5
63 x 5
76 x 5
Press in Snatch:
15 x 3
25 x (3)2
Snatch:
32.5 x 3
40 x 3
47.5 x 3
55 x 3
60 x 3
65 x 3
70 x 3
Snatch Pull:
70 x 5
70 x 5
80 x 5
90 x 5
70kg x 3 Snatch
Friday, October 22, 2021
2021OCT22 (OTC3 D3.W3)
12" Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)3
30 x (3+3+3)2
40 x (3+3+3)1
50 x (3+3+3)1
60 x (3+3+3)1
70 x (3+3+3)1
12" Block Clean Pull:
90 x 5
90 x 5
110 x 5
70kg 12" Block Clean Pull x 3 + Clean x 3 + Front Squat x 3
Wednesday, October 20, 2021
2021OCT20 (WEN 531 D3.W3)
Sumo Deadlift:
50 x (5)2
75 x 5
95 x 5
115 x 5
130 x 3
145 x 10
Axle Bench Press:
20 x (10)2
50 x 10
70 x (10)5
Reverse Hyper Rows:
50 x (10)3
145kg x 10 Sumo Deadlift
* Notes:
- I'm dragging ass today. I'm thoroughly exhausted and feel like I'm catching a cold. I'm stiff, sore and irritable so today's workout is short and sweet.
Tuesday, October 19, 2021
2021OCT19 (OTC3 D2.W3)
Press in Snatch:
15 x 3
20 x 3
25 x (3)2
Snatch Balance + Overhead Squat:
32.5 x (3+3)1
40 x (3+3)1
47.5 x (3+3)1
52.5 x (3+3)1
57.5 x (3+3)1
12" Block Snatch Pull + Snatch:
40 x (3+3)1
47.5 x (3+3)1
52.5 x (3+3)1
60 x (3+3)1
12" Block Power Snatch:
40 x 3
45 x 3
50 x 3
60kg 12" Block Snatch Pull x 3 + Snatch x 3
Monday, October 18, 2021
2021OCT18 (WEN 531 D2.W3)
Axle Bench Press:
20 x (10)2
48 x 5
68 x 5
88 x 5
99 x 3
111 x 10
111kg Axle Bench Press
Back Squat:
20 x (10)2
56 x 10
76 x (10)5
Chins:
bw x (5)4
bw + 8 x 5
Dips:
bw x (5)4
bw + 8 x 5
Chins:
bw x 1/2/3/4/5
KB Snatch + Overhead Squat:
8x2 x 1+1/2+2/3+3/4+4/5+5
Dips:
bw x 1/2/3/4/5
Sunday, October 17, 2021
2021OCT17 (OTC3 D1.W3)
12" Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)1
30 x (3+3+3)2
40 x (3+3+3)1
50 x (3+3+3)1
60 x (3+3+3)1
70 x (3+3+3)1
65 x (3+3+3)1
KB Clean + Press:
16 x (5)8
Burpees:
bw x 8
70kg 12" Block Clean Pull x 3 + Clean x 3 + Front Squat x 3
Saturday, October 16, 2021
2021OCT16 (WEN 531 D1.W3)
Back Squat:
20 x (5)4
55 x 5
75 x 5
95 x 5
107 x 3
120 x 11
Reverse Hyper Leg Curl + Reverse Hyper (Roller):
100 x (10/10)3
120kg x 11 Back Squat
Friday, October 15, 2021
2021OCT15 (OTC3 D3.W2)
Snatch Balance:
20 x (3)2
25 x 3
32.5 x 3
40 x 3
45 x 3
50 x 3
3 Stage Snatch:
30 x (1+1+1)2
40 x (1+1+1)1
47.5 x (1+1+1)1
55 x (1+1+1)1
60 x M
60 x (1+1+1)1
62.5 x (1+1+1)1
65 x (1+1+1)1
70 x (1+1+1)1
70kg 3 Stage Snatch
Snatch Pull:
80 x 5
90 x 5
100 x 5
Russian KB Swing
20kg x (13)8
Burpees:
bw x 8
Thursday, October 14, 2021
2021OCT14 (WEN 531 D3.W2)
Sumo Deadlift:
37 x 5
77 x 5
92 x 5
107 x 3
122 x 3
138 x 8
138kg x 8 Sumo Deadlift
Axle Bench Press:
30 x 10
50 x 10
70 x (10)5
Reverse Hyper Rows:
100 x 10
110 x 10
120 x (10)3
Belt Squat:
20 x 10
40 x 10
60 x 10
KB Clean + Press:
12x2 x (5)8
Burpees:
bw x 8
Wednesday, October 13, 2021
2021OCT13 (OTC3 D2.W2)
18" Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)2
30 x (3+3+3)2
40 x (3+3+3)1
50 x (3+3+3)1
60 x (3+3+3)1
70 x (3+3+3)1
75 x (3+3+3)1
80 x (3+3+3)1
85 x (3+3+3)1
90 x (3+3+3)1
18" Block Clean Pull:
110 x 5
120 x 5
130 x 5
140 x 5
KB Clean + KB Snatch:
12 x 10/15/20
16 x 10/15/20
24 x 10/15/20
90kg 18" Block Clean Pull x 3 + Clean x 3 + Front Squat x 3
Tuesday, October 12, 2021
2021OCT12 (WEN 531 D2.W2)
Axle Bench Press:
20 x (5)2
42 x 5
62 x 5
82 x 5
94 x 3
105 x 10
Back Squat:
20 x (5)2
36 x 10
56 x 10
76 x (10)5
Chins:
bw x 5
bw + 4 x 5
bw + 8 x 5
bw + 12 x 5
bw + 16 x 5
Dips:
bw x 5
bw + 4 x 5
bw + 8 x 5
bw + 12 x 5
bw + 16 x 5
Backward Walk:
5 min
Burpees:
bw x 14
105kg x 10 Axle Bench Press
Monday, October 11, 2021
2021OCT11 (OTC3 D1.W2)
Press in Snatch:
15 x (3)2
20 x 3
25 x (3)3
Snatch Pull + Snatch:
40 x (3+3)1
47.5 x (3+3)1
55 x (3+3)1
60 x (3+3)1
65 x (3+3)1
70 x (3+3)1
62.5 x (3+3)1
Power Snatch + Overhead Squat:
47.5 x (3+3)1
52.5 x (3+3)1
57.5 x (3+3)1
62.5 x (3+3)1
Snatch Pull:
82.5 x 5
92.5 x 5
102.5 x 5
Tabata Russian KB Swing:
24 x (14)8 = 112
Burpees:
bw x 3
70kg x 3 Snatch Pull + 3 Snatch
Sunday, October 10, 2021
2021OCT10 (WEN 531 D1.W2)
Back Squat:
20 x (5)5
58 x 5
88 x 3
101 x 3
113 x 12
Nordic:
bw + PUR x (3)5
Bulgarian Split Squat:
bw x (10 L/R)5
Sumo Deadlift:
52 x 5
72 x 5
92 x (8)5
Wall Tip Raise:
bw x (20)3
Reverse Hyper Calf Raise:
100 x 20
120 x 20
140 x 20
Thruster + Russian KB Swing:
(20 x 20) + (16 x 5)
(20 x 15) + (16 x 10)
(20 x 10) + (16 x 15)
(20 x 5) + (16 x 20)
Burpees:
bw x 2
113kg x 12 Back Squat
Saturday, October 9, 2021
2021OCT09 (OTC3 D3.W1)
18" Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)2
30 x (3+3+3)2
40 x (3+3+3)1
50 x (3+3+3)1
60 x (3+3+3)1
70 x (3+3+3)1
75 x (3+3+3)1
77.5 x (3+3+3)1
78.5 x (3+3+3)1
78.5kg 18" Block Clean Pull x 3 + Clean x 3 + Front Squat x 3
18" Block Clean Pull:
98.5 x (5)3
18" Box Jump + Russian KB Swing (5 Minute AMRAP):
(5 + 15)5 plus 10
5 Minute Backward Walk
Friday, October 8, 2021
2021OCT08 (WEN 531 D3.W1)
Sumo Deadlift:
40 x 5
59 x 5
79 x 5
99 x 5
115 x 5
130 x 5
130kg x 8 Sumo Deadlift
Axle Bench Press:
20 x (10)2
70 x (10)5
Reverse Hyper Rows:
100 x 6
120 x 6
140 x 6
KB Pullovers:
8x2 x 8
12x2 x 8
16x2 x 8
KB Clean + Front Squat Tabata:
12 x 5/5/6/6/6/6/6/6 = 46
5 Min Backward Walking
Thursday, October 7, 2021
2021OCT07 (OTC3 D2.W1)
Press in Snatch:
15 x 3
20 x 3
25 x (3)2
Snatch Balance:
32.5 x 3
40 x 3
47.5 x 3
55 x (3)2
Snatch:
40 x 3
47.5 x 3
55 x 3
62.5 x 3
70 x 3
6" Block Snatch Pull:
70 x 5
80 x 5
90 x 5
KB Single Arm Snatch Tabata:
L: 8/7/7/7
R: 8/7/7/7
70kg x 3 Snatch
Wednesday, October 6, 2021
2021OCT06 (WEN 531 D2.W1)
Axle Bench Press:
20 x (5)2
56 x 5
76 x 5
88 x 5
99 x 10
99kg x 10 Axle Bench Press
Back Squat:
20 x (10)2
56 x 10
76 x (10)3
76 x 20
76kg x 20 Back Squat
Chins:
bw x 5/7/9/7/5
Dips:
bw x 5/7/9/7/5
Tabata Russian KB Swing:
16 x 14/14/14/14/14/14/14/14 = 112
Tuesday, October 5, 2021
2021OCT05 (OTC3 D1.W1)
6" Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)2
30 x (3+3+3)2
50 x (3+3+3)1
60 x (3+3+3)1
70 x (3+3+3)3
6" Block Clean Pull:
80 x (5)3
70kg 6" Block Clean Pull x 3 + Clean x 3 + Front Squat x 3
* Notes:
- My warm up was extremely brief. Okay, I'll be honest. There was no warm up. In the process, I ended up tweaking my pointer finger on my right hand. It hurts to extend it back, indicating that I probably injured it while doing the cleans or, more than likely, during the rebound of the barbell off the soft plyo mats. Regardless, it hurts.
- Additionally, I've decided on foregoing any overhead work that's prescribed in the OTC program. My reasoning is that I'm not anticipating a meet in the near future and the upper body work from the Wendler program should suffice for my current goals.
Monday, October 4, 2021
2021OCT04 (WEN 531 D1.W1)
Back Squat:
20 x (5)5
42 x (5)2
62 x (5)2
82 x 5
85 x 5
107 x 5
Nordic:
bw + PUR x 3/4/5
Bulgarian Split Squat:
bw x (10 L/R)3
Tib Raise:
20 x (20)3
Reverse Hyper Calf Raise:
150 x (20)3
107kg x 5 Back Squat
Sunday, October 3, 2021
2021OCT03 (REST)
Rest.
* Notes:
- I'm taking a day off in preparation of the start of a new training cycle. I plan on using two separate plans; specifically, the Wendler 5/3/1 along with the Olympic Training Center's three day resident split. Wish me luck because it's gonna suck.
Saturday, October 2, 2021
2021OCT02 (BRIDGE)
Snatch:
20 x (3)2
30 x (1)10
40 x (1)3
50 x (1)3
60 x (1)3
70 x (1)2
70 x M
70 x 1
80 x (1)3
Front Squat:
20 x (3)2
40 x (3)2
60 x (3)2
80 x (3)2
80kg Snatch
Friday, October 1, 2021
2021OCT01 (SED D7.W1)
Snatch + Overhead Squat:
20 x (1+1)3
30 x (1+1)3
30 x (1+2)3
40 x (1+2)2
50 x (1+2)2
60 x (1+2)5
60kg Snatch + 2 Overhead Squats
Sumo Belt Squat:
60 x 5
80 x 5
100 x 5
Sumo Deadlift:
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
Thursday, September 30, 2021
2021SEP30 (REST - HAPPY 50TH BIRTHDAY)
Today, I turned 50 and what better reason to take a day of rest, eat steak, cake and anything else my heart or stomach desires.
Wednesday, September 29, 2021
2021SEP29 (SED D6.W1)
Back Squat:
20 x (5)2
40 x 5
60 x 5
80 x 5
100 x 5
Belt Squat:
20 x (5)2
40 x 5
60 x 5
80 x 5
100 x 5
100kg x 5 Back Squat
* Notes:
- My motivation has dwindled down to nothing. The left side of my low back/hip region has been nagging me lately and I can't seem to break the awfully insidious pain, not to mention, the mental Jedi mind trick it's playing in my head. Further, with enrollment in college, I'm strapped for time and I constantly feel rushed to get a workout done so I can focus on my school work. It's cyclic, causing apathy and melancholy. Workouts aren't the same.
Tuesday, September 28, 2021
2021SEP28 (REST)
I had to take a day off due to school obligations. I'll get back to training tomorrow.
Monday, September 27, 2021
2021SEP27 (SED D5.W1)
Paused Back Squat:
20 x (5)5
50 x 5
70 x 3
90 x 1
70 x 5
90 x 3
110 x 1
90 x 5
110 x 3
130 x 1
110 x 5
130 x 3
150 x 1
150kg Paused Back Squat
Sumo Deadlift:
70 x 3
90 x 2
110 x 1
90 x 3
110 x 2
130 x 1
110 x 3
130 x 2
150 x 1
130 x 3
150 x 2
170 x 1
Tib Raise:
20 x (20)3
Reverse Hyper Calf Raise:
150 x (20)3
Russian KB Swing:
32 x 25/15/10
Hanging Leg Raise:
bw x 25/15/10
Russian KB Swing:
32 x 25/15/10
Sunday, September 26, 2021
2021SEP26 (SED D4.W1)
Paused Back Squat:
20 x (5)3
50 x 5
70 x 3
90 x 1
70 x 5
90 x 3
110 x 1
90 x 5
110 x 3
130 x 1
110 x 5
130 x 3
150 x 1
150kg Paused Back Squat
Axle Bench Press:
20 x (5)3
50 x 5
70 x 3
90 x 1
70 x 5
90 x 3
110 x 1
90 x 5
110 x 3
130 x 1
110 x (5)3
Chins:
bw x (5)3
bw + 8 x 5
bw + 12 x 5
Dips:
bw x (5)3
bw + 8 x 5
bw + 12 x 5
Russian KB Swing:
16 x 15
24 x 15
32 x (15)4
32 x 10
Saturday, September 25, 2021
2021SEP25 (SED D3.W1)
Back Squat:
20 x (5)5
50 x (5)3
60 x (3)2
70 x 3
80 x 3
90 x 3
100 x (3)2
3 Tile Deficit Snatch Pull + Snatch:
30 x (2+1)3
40 x (2+1)2
50 x (2+1)1
60 x (2+1)1
70 x (2+1)1
80 x (2+M)1
70 x (2+1)1
70kg 3 Tile Deficit Snatch Pull x 2 + Snatch
Friday, September 24, 2021
2021SEP24 (SED D2.W1)
Back Squat:
20 x (5)3
50 x (5)2
70 x (5)2
90 x 5
110 x 1
130 x 1
120 x 1
140 x 1
130 x 1
150 x 1
140 x 1
160 x 1
160kg Back Squat
Thursday, September 23, 2021
2021SEP23 (SED D1.W1)
Back Squat:
20 x (5)4
60 x 5
80 x 5
100 x 5
* Notes:
- I've been up since 0330 this morning and I'm dog tired. I've been lamenting anxiously about a presentation for my sports psychology class and I'm drained. With that, I've also made the decision to simplify my training and return to the squat everyday protocol until my schedule isn't as hectic.
Wednesday, September 22, 2021
2021SEP22 (BUL D2.W20)
Axle Bench Press:
20 x (5)2
70 x (5)2
90 x 4
110 x 3
130 x 2
140 x 1
Curved Back 3 Tile Deficit Bent Rows:
30 x (5)8
Chins:
bw x (5)5
Dips:
bw x (5)5
Standing Band Cuban Curl:
Green x (20)3
140kg Axle Bench Press
Tuesday, September 21, 2021
2021SEP21 (BUL D1.W20)
3 Tile Deficit Snatch Pull:
30 x (3)2
50 x (3)2
70 x (3)2
90 x 3
100 x 3
110 x 3
120 x 3
125 x 3
130 x 3
135 x 3
140 x 3
Axle Sumo Deadlift:
70 x 3
110 x 2
140 x 1
160 x (M)2 * grip
140kg x 3 3 Tile Deficit Snatch Pull
Monday, September 20, 2021
2021SEP20 (BUL D7.W19)
Back Squat:
20 x (5)4
57.5 x 5
77.5 x (5)2
107.5 x 5
127.5 x (5)4
147.5 x (3)4
167.5 x (1)4
Nordic:
bw + PUR x (3)4
Bulgarian Split Squat:
bw x (10 L/R)4
Tib Raise:
20 x (20)3
Reverse Hyper Calf Raise:
150 x 30
150 x 25
150 x 20
167.5kg Back Squats
Sunday, September 19, 2021
2021SEP19 (BUL D6.W19)
Axle Bench Press:
20 x (5)2
40 x 5
60 x 5
80 x 5
100 x 5
120 x 5
3 Tile Deficit Bent Row:
30 x (5)7
Chins:
bw x (5)4
bw x 10
Dips:
bw x (5)4
bw x 10
KB Pullover:
8 x 10
12 x (10)2
Barbell Pullover:
20 x (10)2
120kg x 5 Axle Bench Press
Saturday, September 18, 2021
2021SEP18 (BUL D5.W19)
3 Tile Deficit Snatch Pull + Snatch:
20 x (2+1)3
30 x (2+1)2
50 x (2+1)1
40 x (2+1)2
60 x (2+1)1
50 x (2+1)1
55 x (2+1)1
70 x (2+1)1
60 x (2+1)1
65 x (2+1)1
80 x (2+1)1
70 x (2+1)1
75 x (2+1)1
90 x (2+M)1
90 x (2+1)1
90kg 3 Tile Deficit Snatch Pull x 2 + Snatch
3 Tile Deficit Snatch Pull to Height:
110 x 1 @ 7
110 x 1 @ 8
110 x 1 @ 9
120 x (1 @ 9)3
130 x (1 @ 9)3
Friday, September 17, 2021
2021SEP17 (BUL D4.W19)
Back Squat:
20 x (5)5
72.5 x (5)2
122.5 x (5)5
142.5 x (3)5
162.5 x (1)5
162.5kg Back Squats
Nordic:
bw + PUR x (3)5
Bulgarian Split Squat:
bw x (10 L/R)3
Elevated Bulgarian Split Squat:
bw x (10 L/R)2
Tib Raise:
20 x (20)3
Reverse Hyper Calf Raise:
50 x 30
100 x 25
150 x 20
Thursday, September 16, 2021
2021SEP16 (BUL D3.W19)
Axle Bench Press:
20 x (5)2
70 x 3
90 x 2
100 x 1
90 x 3
110 x 2
120 x 1
110 x 3
130 x 2
140 x 1
140kg Axle Bench Press
Reverse Hyper Rows:
90 x (10)2
100 x (8)3
110 x (6)3
115 x (4)3
Chins:
bw x (5)3
bw + 10 x 4
bw + 15 x 3
bw + 20 x 2
Dips:
bw x (5)3
bw x (5)3
bw + 10 x 5
bw + 15 x 5
bw + 20 x 5
Wednesday, September 15, 2021
2021SEP15 (BUL D2.W19)
3 Tile Deficit Snatch Pull + Snatch:
30 x (3+1)3
40 x (2+1)2
50 x (2+1)1
60 x (2+1)1
70 x (2+1)1
80 x (2+1)1
90 x (2+1)1
100 x (2+M)2
100 x (2+1)1
100kg 3 Tile Deficit Snatch Pull x 2 + Snatch
3 Tile Snatch Pull:
120 x 3
130 x 2
140 x 1
130 x 3
140 x 2
150 x 1
3 Tile Snatch Pulls
Axle Sumo Deadlift:
70 x (3)2
120 x 3
130 x 2
140 x 1
130 x 3
140 x 2
150 x 1
Tuesday, September 14, 2021
2021SEP14 (BUL D1.W19)
Back Squat:
20 x (5)4
40 x 5
60 x 5
80 x 5
100 x 5
127.5 x (5)3
147.5 x (3)3
167.5 x (1)3
167.5kg Back Squat
Nordic:
bw + PUR x (3)3
Bulgarian Split Squat:
bw x (10 L/R)3
Tib Calf Rock:
bw x (10)3
Monday, September 13, 2021
2021SEP13 (BUL D7.W18)
Axle Bench Press:
20 x (10)2
70 x 5
90 x 3
110 x 1
80 x 5
100 x 3
120 x 1
90 x 5
110 x 3
130 x 1
100 x 5
120 x 3
140 x 1
140kg Axle Bench Press
6" Block Bent Row:
20 x (10)2
50 x 5
70 x 5
90 x 5
70 x 5
80 x 5
90 x 5
70 x 5
80 x 5
90 x 5
70 x 5
80 x 5
90 x 5
Chins:
bw x 5/6/5/7/5/8/5/9
Dips:
bw x 5/6/5/7/5/8/5/9
KB Pullovers:
8 x 10
12 x (10)2
Sunday, September 12, 2021
2021SEP12 (BUL D6.W18)
3 Tile Snatch Pull:
30 x (3)4
50 x (3)2
70 x 3
80 x (3)2
90 x 3
110 x 3
120 x (3)2
125 x 3
130 x 3
Snatch:
20 x (1)4
30 x (1)2
50 x 1
60 x 1
70 x (1)2
80 x M
80 x 1
90 x 1
100 x (M)2
90kg Snatch
Saturday, September 11, 2021
2021SEP11 (BUL D5.W18)
Back Squat:
20 x (5)5
75 x (5)2
125 x (5)4
145 x (3)4
165 x (1)4
165kg Back Squat
Nordic:
bw + PUR x (3)3
Bulgarian Split Squat:
bw x (10 L/R)3
Reverse Hyper Calf Raise:
90 x 25
110 x (25)4
Tib Raise:
20 x (20)3
Friday, September 10, 2021
2021SEP10 (BUL D4.W18)
Axle Bench Press:
20 x (5)2
70 x 5
90 x 3
110 x 1
90 x 5
110 x 3
130 x 1
140 x 1
150 x 1
150kg Axle Bench Press
Reverse Hyper Rows:
90 x (5)4
100 x (5)3
110 x (5)2
6" Block Bent Row:
20 x (5)5
30 x (5)3
40 x (5)2
Chins:
bw x 5
bw + 16 x (5)3
bw + 16 x 10
Dips:
bw x 5
bw + 16 x (5)3
bw + 16 x 10
KB Alternating Pullover:
8 x 10
12 x (10)2
KB Seated French Press:
8 x 10
12 x (10)2
16kg x 10 Dips
Thursday, September 9, 2021
2021SEP09 (BUL D3.W18)
3 Tile Deficit Snatch Pull + Snatch:
30 x (2+1)5
40 x (2+1)2
50 x (2+1)2
60 x (2+1)1
65 x (2+1)1
70 x (2+1)1
75 x (2+1)1
80 x (2+1)1
85 x (2+1)1
90 x (2+1)1
90kg 3 Tile Deficit Snatch Pull x 2 + Snatch
3 Tile Deficit Snatch Pull:
100 x 3
120 x 3
140 x 3
160 x 3
160kg x 3 3 Tile Deficit Snatch Pull
Axle Sumo Deadlift:
70 x (3)2
120 x (3)2
140 x (2)2
160 x (1/2)2 * Grip
Wednesday, September 8, 2021
2021SEP08 (BUL D2.W18)
Back Squat:
20 x (5)5
70 x (5)2
120 x (5)5
140 x (3)5
160 x (1)5
Reverse Hyper Calf Raise:
110 x (25)4
Tib Raise:
20 x (20)4
Nordic:
bw + PUR x (3)3
Bulgarian Split Squat:
bw x (10 L/R)3
160kg Back Squats
Tuesday, September 7, 2021
2021SEP07 (BUL D1.W18)
Axle Bench Press:
20 x (10)2
70 x (5)2
90 x 4
110 x 3
130 x 2
110 x 3
90 x 4
70 x 5
6" Block Bent Row:
20 x (5)2
70 x (5)2
90 x 4
110 x 3
130 x 2
110 x 3
90 x 4
70 x 5
Chins:
bw x (5)5
Dips:
bw x (5)4
bw x 20
KB Pullover:
8 x 10
12 x (10)2
20 Dips
Monday, September 6, 2021
2021SEP06 (BUL D7.W17)
3 Tile Deficit Snatch Pull + Snatch:
30 x (2+1)4
35 x (2+1)3
40 x (2+1)2
45 x (2+1)1
50 x (2+1)1
55 x (2+1)1
60 x (2+1)1
65 x (2+1)1
70 x (2+1)1
75 x (2+1)1
3 Tile Deficit Snatch Pull:
95 x 3
115 x 3
125 x 2
135 x 1
120 x 3
130 x 2
140 x 1
3 Tile Deficit Sumo Deadlift:
70 x 3
100 x 3
120 x 3
90 x 3
120 x 3
140 x 3
140kg x 3 3 Tile Deficit Sumo Deadlift
Sunday, September 5, 2021
2021SEP05 (BUL D6.W17)
Reverse Hyper Leg Curl:
50 x (10)2
70 x 10
90 x 10
105 x 10
120 x 10
130 x 10
140 x 10
Paused Back Squat:
20 x (5)2
50 x 4
70 x 3
90 x 2
110 x 1
130 x 1
150 x 1
Nordic:
bw x (5 @ 12")5
Back Squat:
70 x 5
90 x 5
110 x 5
130 x 5
150 x 5
150kg x 5 Back Squat
Bulgarian Split Squat:
bw x (10 L/R)3
Tib Raise:
15 x 20
20 x (20)2
Reverse Hyper Calf Raise:
100 x 20
110 x 20
120 x 20
Saturday, September 4, 2021
2021SEP04 (BUL D5.W17)
Bench Press:
20 x (5)2
70 x (5)2
90 x 4
110 x 3
80 x 5
100 x 4
120 x 3
90 x 5
110 x 4
130 x 3
6" Block Pause Bent Row:
50 x (5)6
60 x (4)3
70 x (3)3
Reverse Hyper Chins:
bw x 5
bw + 10 x 5
bw + 20 x 5
6" Block Bent Row:
80 x (3)3
Reverse Hyper Dips:
bw x 5
bw + 10 x 5
bw + 20 x 5
6" Block Bent Row:
90 x 5
100 x 5
Dips:
bw x (10)2
Chins:
bw x (5)2
KB Pullover:
8 x 10
12 x (10)2
KB Skull Crushers:
8 x 10
12 x (10)2
130kg x 3 Bench Press
Friday, September 3, 2021
2021SEP03 (BUL D4.W17)
3 Tile Deficit Snatch Pull + Snatch:
30 x (2+1)5
50 x (2+1)3
70 x (2+1)2
3 Tile Deficit Snatch Pull:
90 x (3)2
110 x (3)2
100 x (3)2
120 x (3)2
110 x (3)2
130 x (3)2
130kg x 3 3 Tile Deficit Snatch Pull
Axle Sumo Deadlift:
70 x 3
100 x 3
120 x 3
140 x (3)3
3 Tile Deficit Snatch Pull + Snatch:
50 x (2+1)5
Thursday, September 2, 2021
2021SEP02 (BUL D3.W17)
Back Squat:
20 x (5)4
70 x (5)2
95 x 3
120 x 1
95 x 5
120 x 3
145 x 1
120 x 5
145 x 3
170 x 1
Reverse Hyper Calf Raise:
150 x (20)3
Tib/Calf Rock:
bw x (10)3
Nordic:
bw x (7 @ 12" slant)3
Bulgarian Split Squat:
bw x (10 L/R)3
170kg Back Squat
Wednesday, September 1, 2021
2021SEP01 (BUL D2.W17)
Axle Bench Press:
20 x (5)3
70 x (3)2
120 x (2)2
130 x (1)2
80 x (3)2
130 x (2)2
140 x (1)2
Reverse Hyper Rows:
80 x (5)9
100 x (5)6
Chins:
bw x (5)4
Reverse Hyper Rows:
115 x 5
130 x 5
140 x 5
150 x 5
Dips:
bw x (5)4
bw x (5)4
Parallel Grip Chins:
bw x (5)3
Dips:
bw x (10)3
KB Pullover:
12 x 10
16 x (10)2
KB Skull Crushers:
8 x (10)2
10 Dips
Tuesday, August 31, 2021
2021AUG31 (BUL D1.W17)
Snatch Pull:
30 x (3)2
50 x (3)2
70 x 3
90 x 3
110 x 3
130 x 2
150 x 1
120 x 2
140 x 1
130 x 2
140 x 1
Axle Sumo Deadlift:
70 x 3
100 x 3
130 x 3
150 x 2
135 x 3
155 x 1/1
150kg Snatch Pull
Monday, August 30, 2021
2021AUG30 (BUL D7.W16)
Back Squat:
20 x (5)4
70 x (5)2
120 x 1
80 x 5
130 x 1
90 x 5
140 x 1
100 x 5
150 x 1
110 x 5
160 x 1
120 x 5
170 x 1
Nordic:
bw + PUR x (3)3
Bulgarian Split Squat:
bw x (10 L/R)3
Nordic:
bw x (7 @ 12" slant)3
Tib Raise:
15 x 20
20 x 15
25 x 10
Reverse Hyper Calf Raise:
100 x 20
130 x 20
150 x 20
Tib/Calf Rock:
bw x (10)3
170kg Back Squat
Sunday, August 29, 2021
2021AUG29 (BUL D6.W16)
Axle Bench Press:
20 x (20)2
70 x 5
120 x 1
80 x 5
130 x 1
90 x 5
140 x 1
100 x 5
150 x 1
150kg Axle Bench Press
Single Arm Reverse Hyper Row:
50 x (7 L/R)4
65 x (6 L/R)2
80 x (5 L/R)2
Chins:
bw x 5
bw + 12 x 5
bw x 5
bw + 16 x 5
bw x 5
bw + 20 x 5
bw x 5
Dips:
bw x 5
bw + 12 x 5
bw x 5
bw + 16 x 5
bw x 5
bw + 20 x 5
bw x 5
Alternating KB Pullover:
8 x 10
12 x 10
16 x (10)2
Saturday, August 28, 2021
2021AUG28 (BUL D5.W16)
2 Tile Deficit Snatch Pull:
50 x (3)3
50 x (3)3
70 x (3)2
90 x 3
110 x 2
130 x 1
120 x 3
140 x 2
160 x 1
160kg 2 Tile Deficit Snatch Pull
2 Tile Deficit Sumo Deadlift:
70 x 3
100 x 3
120 x 3
130 x 2
140 x 1
130 x 3
140 x 2
150 x 1
150kg 2 Tile Deficit Sumo Deadlift
Friday, August 27, 2021
2021AUG27 (BUL D4.W16)
Back Squat:
20 x (5)3
70 x (5)2
120 x 2
130 x 1
125 x 2
135 x 1
130 x 2
140 x 1
135 x 2
145 x 1
140 x 2
150 x 1
145 x 2
155 x 2
150 x 2
160 x 1
Nordic:
bw + PUR x (3)3
ATG Split Squat:
bw x (10 L/R)3
Tib Raise:
15 x 20
17.5 x 20
20 x 10
Nordic:
bw x (7 @ 12" Slant)3
Reverse Hyper Calf Raise:
100 x (20)3
Tib/Calf Rock:
bw x (10)3
160kg Back Squat
Thursday, August 26, 2021
2021AUG26 (BUL D3.W16)
Axle Bench Press:
20 x (10)2
70 x 5
90 x 3
110 x 1
90 x 5
110 x 3
130 x 1
110 x 5
130 x 3
150 x 1
150kg Axle Bench Press
Reverse Hyper Rows:
80 x (10)2
80 x (8)3
90 x (5)3
100 x (3)3
Chins:
bw x 5/6/7/8/9
Dips:
bw x 5/6/7/8/9
KB Pullover:
8 x 8
12 x 8
16 x 8
20 x 8
Hanging Leg Raise:
bw x (10)4
Wednesday, August 25, 2021
2021AUG25 (BUL D2.W16)
3 Tile Deficit Snatch Pull:
30 x (3)3
50 x 3
60 x 3
70 x 3
90 x 3
110 x 3
130 x 2
150 x 1
120 x 2
140 x 1
150kg 3 Tile Deficit Snatch Pull
3 Tile Deficit Sumo Deadlift:
100 x 3
120 x 3
140 x 3
Axle Sumo Deadlift:
60 x (3)2
80 x 3
100 x 3
120 x 3
140 x 1
140kg Axle Sumo Deadlift
Tuesday, August 24, 2021
2021AUG24 (BUL D1.W16)
Back Squat:
20 x (5)3
70 x (5)2
120 x 5
130 x 3
140 x 2
130 x 5
140 x 3
150 x 2
140 x 5
150 x 3
160 x 2
Nordic:
bw + PUR x (3)3
Bulgarian Split Squat:
bw x (10 L/R)3
Nordic:
bw @ 12" x (5)2
Overhead ATG Split Squat:
pvc x (5 L/R)2
Tib Raise:
15 x 20
20 x (20)2
Reverse Hyper Calf Raise:
115 x 20
130 x 20
140 x 20
160kg x 2 Back Squat
* Notes:
- I got an extremely late start today due to school. It's been a complete shit-show since 0200 last night and the only comfort, enjoyment, and familiarity that I've had was in the basement under the barbell. With all the uncertainty and confusion brought about with my recent enrollment in school, it's always nice to get back to lifting -- something that I thoroughly enjoy.
Monday, August 23, 2021
2021AUG23 (BUL D7.W15)
Axle Bench Press:
20 x (10)2
60 x 5
100 x 3
120 x 2
130 x 1
100 x 4
120 x 3
130 x 2
140 x 1
Reverse Hyper Rows:
80 x (10)2
100 x (5)4
115 x (5)4
Chins:
bw x 5
bw + 8 x 5
bw + 12 x 5
bw x 5
Dips:
bw x 10
bw + 8 x 10
bw + 12 x 10
bw x 10
KB Alternating Pullover:
8 x 8
12 x 8
16 x 8
12kg x 10 Dips
* Notes:
- A very early and quick workout before prepping for my first day of college at Central Methodist University. I'm anxious and can't wait for this day to end.
Sunday, August 22, 2021
2021AUG22 (BUL D6.W15)
3 Tile Deficit Sumo Deadlift:
30 x (3)2
50 x 3
70 x 3
90 x 3
110 x 3
130 x 2
150 x 1
140 x 3
150 x 2
160 x 1
3 Tile Deficit Snatch High Pull:
50 x 3
70 x 3
90 x 3
110 x 3
130 x (3)3
140 x 2
150 x 1
Reverse Hyper (Roller):
50 x (10)2
80 x 10
130kg x 3 and 150kg x 1 3 Tile Deficit Snatch High Pull
* Notes:
- A great workout but my low back is fucking on fire now.
Saturday, August 21, 2021
2021AUG21 (BUL D5.W15)
Back Squat:
20 x (5)5
70 x (5)2
120 x 5
140 x 3
160 x 2
130 x 5
150 x 3
170 x 1
140 x 5
Nordic:
bw + PUR x (3)3
High Pistol:
bw x (5 L/R)3
Bulgarian Split Squat:
bw x (10 L/R)3
Nordic:
bw @ 12" x (5)2
Peterson Squat:
bw x (5 L/R)2
High Pistol:
bw x (5 L/R)2
ATG Overhead Split Squat:
bw + PVC x (5 L/R)2
Reverse Hyper Calf Raise:
150 x (10)3
Standing Tib Raise:
bw x (10)3
170kg x 2 Back Squat
* Notes:
-- It's amazing what an additional hour of sleep can do to performance. 170kg for a double with one more hour of sleep. I wonder if I slept an additional 2 hours, if it would get me 180kg for a double?
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