2021JUN30 (BUL D7.W8)

Axle Bench Press:

20 x (5)2

40 x 5

60 x 3

80 x 1

60 x 5

80 x 3

100 x 1

80 x 5

100 x 3

120 x 1

100 x 5

120 x 3

140 x 1

150 x 1 * dmax

150kg Axle Bench Press

Reverse Hyper Rows:

100 x (5)5

125 x (5)3

150 x (3)6

Chins:

bw x (5)4

Dips:

bw x (5)2

bw x 30

bw x 5

30 Dips

KB Clean + Press:

8x2 (1+5)

12x2 (1+5)

* Notes:

- 150kg axle bench press -- MASSIVE!  Feeling fucking strong like bull today; and, to knock out 30 bodyweight dips is icing on the cake!  FUCK YEAH!

2021JUL29 (BUL D6.W8)

Back Squat:

20 x (5)4

60 x 5

80 x 3

100 x 2

120 x 1

80 x 5

100 x 3

120 x 2

140 x 1

100 x 5

120 x 3

140 x 2

160 x 1

120 x 5

140 x 3

160 x 2

180 x 1 * dmax

180kg Back Squat

Nordic:

bw + RED x (5)3

Bulgarian Split Squat:

bw x (10 L/R)3

Tib Raise:

10 x 20

12.5 x 20

15 x 20

Calf Raise:

40 x (20)3

Reverse Hyper Leg Curl:

100 x (10)3

2021JUN28 (BUL D5.W8)

Clean + Power Jerk:

20 x warm up

30 x (1+1)3

40 x (1+1)2

50 x (1+1)2

70 x (1+1)2

80 x (1+1)2

100 x (1+1)2

110 x (1+1)2

130 x (1+1)1 * dmax

110 x (1+1)4

130kg Clean + Power Jerk

Clean Pull:

130 x 3

140 x 2

150 x 1

140 x 3

150 x 2

160 x 1

150 x 3

160 x 2

170 x 1 * dmax

2021JUN27 (BUL D4.W8)

Bench Press:

20 x (5)2

40 x 5

60 x 3

80 x 1

60 x 5

80 x 3

100 x 1

80 x 5

100 x 3

120 x 1

100 x 5

120 x 3

140 x 1 * dmax

140kg Bench Press

Reverse Hyper Rows:

50 x (10)2

75 x 5

100 x (5)10

Chins:

bw x 5

bw + 12 x 4

bw + 16 x 3

bw + 20 x 2

bw + 24 x 1

Dips:

bw x 5

bw + 12 x 4

bw + 16 x 3

bw + 20 x 2

bw + 24 x 1

KB Clean + Press + Negative Lateral Raise:

8x2 x (1+1+1)5

12x2 x (1+1+1)4

16x2 x (1+1+1)3

12x2 x (1+1+1)4

8x2 x (1+1+1)5

2021JUN26 (BUL D3.W8)

Back Squat:

20 x (5)4

60 x 5

100 x 3

140 x 1

70 x 5

110 x 3

130 x 2

150 x 1

80 x 5

120 x 3

140 x 2

160 x 1

90 x 5

130 x 3

150 x 2

170 x 1 * dmax

130 x 12

170kg Back Squat

Nordic:

bw + RED x (5)3

Bulgarian Split Squat:

bw x 10 L/R

bw + 20 x (5 L/R)2

Tib Raise:

7.5 x 20

10 x 20

12.5 x 20

Hanging Leg Raise:

bw x (20)3

Calf Raise:

40 x (20)3

2021JUN25 (BUL D2.W8)

Snatch:

30 x warm up

40 x (1)4

50 x (1)2

60 x 1

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 * dmax

90 x (1)5

100kg Snatch

Clean Pull:

110 x 3

120 x 2

130 x 1

120 x 3

130 x 2

140 x 1

2021JUN24 (BUL D1.W8)

Press:

20 x (10)5

Chins:

bw x (5)5

Dips:
bw x (5)5

Reverse Hyper Rows:

50 x 10

75 x 8

100 x 6

125 x 4

150 x 10

Dips:

bw + 8 x 5

bw + 12 x 5

bw + 16 x 5

bw + 20 x 5

bw + 24 x 10

24kg x 10 Dips

Ring Rows:

bw x (5)2

Hanging Leg Raise:

bw x (20)3

2021JUN23 (BUL D7.W7)

Back Squat:

20 x (5)4

60 x 5

80 x 3

100 x 1

80 x 5

100 x 3

120 x 1

100 x 5

120 x 3

140 x 1

120 x 5

140 x 3

160 x 1

130 x 10

150 x 3

170 x 1 * dmax

170kg Back Squat

Nordic:

bw + RED x (5)3

Bulgarian Split Squat:

bw x (10 L/R)3

Reverse Hyper Leg Curl:

50 x (10)3

Bulgarian KB Split Squat:

8x2 x (10 L/R)3

Tib Raise:

7.5 x 20

10 x 20

12.5 x 20

Calf Raise:

20 x 20

30 x 20

40 x 20

2020JUN22 (BUL D6.W7)

Clean + Power Jerk:

20 x (1+1)5

30 x (1+1)5

55 x (1+1)5

75 x (1+1)3

95 x (1+1)1

85 x (1+1)2

105 x (1+1)1

95 x (1+1)2

115 x (1+1)1

105 x (1+1)2

125 x (1+1)1 * dmax

125kg Clean + Power Jerk

Power Clean + Power Jerk:

105 x (1+1)3

Clean Pull:

125 x 3

145 x 2

135 x 3

155 x 2

Hanging Leg Raise:

bw x (10)5

Captains of Crush:

T x 10 L/R

1 x 5 L/R

1.5 x 3 L/R

2 x 1 L/R

2020JUN21 (BUL D5.W7)

Close Grip Bench Press:

20 x 5

30 x 3

50 x 1

70 x 5

90 x 3

110 x 1

90 x 5

110 x 3

130 x 1

100 x 5

120 x 3

140 x 1 * dmax

 

140kg Close Grip Bench Press

Chins:

bw x (5)3

bw + 8 x (4)3

bw + 12 x (3)3

bw + 16 x (2)3

Reverse Hyper Rows:

50 x 10

60 x 8

70 x 6

80 x 4

90 x 4

100 x 4

110 x 4

Dips:

bw x (5)4

bw x 25

bw x (5)4

KB Iron Cross:

8x2 x (3)2

12x2 x 2

16x2 x 1

2021JUN20 (BUL D4.W7)

Snatch:

20 x (3)3

30 x (1)3

50 x (1)5

60 x (1)3

71 x (1)3

76 x (1)2

82 x M

82 x (1)2

84 x (1)2

86 x 1

88 x 1

90 x 1

90kg Snatch

Snatch Pull:

100 x (3)2

2021JUN19 (BUL D3.W7)

Back Squat:

20 x (5)4

50 x 5

70 x 5

100 x 3

120 x 1

80 x 5

110 x 3

130 x 1

90 x 5

120 x 3

140 x 1

100 x 5

130 x 3

150 x 1

110 x 5

140 x 3

160 x 1 * dmax

160kg Back Squat

120kg x 20 * 20 Rep Goal

120kg x 20 Back Squat

Nordic:

bw + RED x (5)3

ATG Split Squat:

bw x (5 L/R)3

Good Morning:

20 x (5)3

ATG Split Squat:

bw x (5 L/R)3

Tib Raise:

5 x 20

7.5 x 20

10 x 20

Calf Raise:

bw x (20)3

2021JUN18 (BUL D2.W7)

Clean + Power Jerk:

20 x (1+1)9

35 x (1+1)3

55 x (1+1)2

75 x (1+1)1

55 x (1+1)3

75 x (1+1)2

95 x (1+1)1

75 x (1+1)3

95 x (1+1)2

115 x (1+1)1

95 x (1+1)3

115 x (1+1)1

120 x (1+1)1

125 x M

125 x (1+1)1 * dmax

125kg Clean + Power Jerk

Power Clean + Power Jerk:

105 x (1+1)3

Clean Pull:

125 x 3

135 x 2

145 x 1

135 x 3

145 x 2

155 x 1

Captains of Crush:

1 x 7/5/3/1 L/R

1.5 x 5/3/1 L/R

2 x 1 L/R

2021JUN17 (BUL D1.W7)

Axle Bench Press:

20 x 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

100 x 5

120 x 3

140 x 1 * dmax

140kg Axle Bench Press

Reverse Hyper Rows:

25 x 5

50 x 5

60 x 5

70 x 5

80 x 5

90 x 5

100 x 5

110 x (5)3

Parallel Grip Chins:

bw x (5)3

Dips:

bw x (5)2

bw x 20

20 Dips

Press:

20 x (10)3

Parallel Ring Rows:

bw x (5)3

Dips:

bw x 15/10/5

Press:

20 x (10)3

2021JUN16 (BUL D7.W6)

Back Squat:

20 x (5)4

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

120 x 12

160 x 1 * dmax

160kg Back Squat

Reverse Hyper Leg Curl:

25 x 10

50 x 10

75 x 10

Bulgarian Split Squat:

bw x (10 L/R)3

Hanging Leg Raise:

bw x (10)3

Nordic:

bw + BLU x (5)3

Tib Raise:

5 x 10

7.5 x 10

10 x 10

Single Leg Calf Raise:

bw x (10 L/R)3

2021JUN15 (BUL D6.W6)

18" Block Snatch Pull:

20 x 3

40 x 3

60 x 3

80 x 3

100 x 3

120 x 3

Snatch Balance:

20 x (3)6

18" Block Snatch:

30 x (3)2

50 x (1)5

Snatch:

50 x (1)6

70 x (1)2

80 x (M)2

80 x 1

60 x (1)3

80 x M

80 x (1)2

90 x 1 * dmax

70 x (1)3

90 x (1)2

100 x M

100 x C

82.5 x (M)2

90kg Snatch

2021JUN14 (BUL D5.W6)

Bench Press:

20 x 15

30 x 10

50 x 5

70 x 3

90 x 1

Bent Rows:

20 x 15

30 x 10

50 x 5

70 x 3

90 x 1

Chins:

bw x 5/5

bw x 2/2/1

bw x 3/2

bw x 4/1

bw x 5/5

Dips:

bw x (10)5

10 Dips

Bench Press:

60 x 10

70 x 10

80 x 10

90 x 10

100 x 10

2021JUN13 (BUL D4.W6)

Back Squat:

20 x (5)4

50 x 5

70 x 3

100 x 1

70 x 5

100 x 3

120 x 1

100 x 5

120 x 3

150 x 1

120 x 14

140 x 1

160 x 1 * dmax

160kg Back Squat

Nordic:

bw + BLU x (5)3

ATG Split Squat:

bw x (10 L/R)3

Reverse Nordic:

bw @ 24" x (5)3

Calf Raises:

bw x (10)3

2021JUN12 (BUL D3.W6)

12" Block Clean Pull:

65 x 3

80 x 3

105 x3

125 x 3

145 x 3

Front Squat + Press:

20 x (3+3)5

12" Block Clean + Power Jerk:

30 x (1+1)3

50 x (1+1)3

70 x (1+1)2

90 x (1+1)1

70 x (1+1)3

90 x (1+1)2

110 x (1+1)1

95 x (1+1)1

115 x (1+1)1

100 x (1+1)1

120 x (1+1)1

105 x (1+1)1

125 x (1+1)1 * dmax

125kg 12" Block Clean + Power Jerk

12" Block Clean Pull:

145 x 3

155 x 3

160 x 3

Russian KB Swing:

20 x 11

24 x 11

28 x 11

24 x 11

28 x 11

20 x 11

2021JUN11 (BUL D2.W6)

Axle Bench Press:

20 x 10

50 x 5

70 x 3

90 x 1

Reverse Hyper Rows:

60 x 10

70 x 8

75 x 6

80 x 4

Axle Bench Press:

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 * dmax

150kg Axle Bench Press

Bent Rows:

40 x 5

60 x 5

80 x 5

100 x 5

105 x 4

110 x 3

115 x 2

120 x 1

Chins:

bw x 5

bw + 8 x 5

bw + 12 x 3

bw + 16 x 1

Dips:

bw x (5)2

bw x 3

bw x 1

Pull Up:

bw x (5)2

bw x 3

bw x 1

Russian KB Swing:

16 x 12

20 x 11

24 x 11

20 x 11

24 x 11

28 x 11

24 x 11

28 x 11

32 x 11

2020JUN10 (BUL D1.W6)

Back Squat:

20 x (5)4

40 x 5

60 x 3

80 x 1

60 x 5

80 x 3

100 x 1

80 x 5

100 x 3

120 x 1

100 x 5

120 x 3

140 x 1

120 x 5

140 x 3

160 x 1 * dmax

120 x 12

160kg Back Squat

Bulgarian Split Squat:

bw x (10 L/R)3

Reverse Nordic:

bw @ 24" x (5)3

2021JUN09 (BUL D7.W5)

12" Block Snatch Pull:

20 x 3

30 x 3

50 x 3

70 x 3

90 x 3

110 x 3

130 x 3

Overhead Squat:

20 (3)7

12" Block Snatch:

30 x (3)2

50 x 3

70 x 2

90 x 1

60 x 3

80 x 1

80 x M

100 x M

100 x 1 * dmax

70 x 3

90 x 2

110 x (M)2

80 x 2

100 x 1

105 x M

105 x C

85 x (M)2

85 x 2

87.5 x M

87.5 x 1

90 x (M)3

100kg 12" Block Snatch

2021JUN08 (BUL D6.W5)

Bent Rows:

20 x (10)2

40 x 5

60 x 3

80 x 1

60 x 5

80 x 3

100 x 1

80 x 5

100 x 3

120 x 1

100 x 5

120 x 3

140 x 1

Bench Press:

20 x (10)2

40 x 5

60 x 3

80 x 1

60 x 5

80 x 3

100 x 1

80 x 5

100 x 3

120 x 1

100 x 5

120 x 3

140 x 1

140kg Bench Press

Dips:

bw x (10)5

Chins:

bw x (5)5

2021JUN07 (BUL D5.W5)

Back Squat:

20 x (5)3

50 x 5

70 x 3

120 x 1

60 x 5

80 x 3

130 x 1

70 x 5

90 x 3

140 x 1

80 x 5

100 x 3

150 x 1

90 x 5

110 x 3

160 x 1 * dmax

100 x 5

120 x 10

160kg Back Squat

Nordic:

bw + BLU x (5)3

Bulgarian Split Squat:

bw x (10 L/R)3

Tib Raise:

2.5 x 20

5 x 20

7.5 x 20

Seated Calf Raise:

20 x 20

25 x 20

30 x 20

2021JUN06 (BUL D4.W5)

6" Block Clean Pull:

40 x 3

60 x 3

80 x 3

100 x 3

120 x 3

140 x 3

Front Squat + Press:

20 x (3+3)6

6" Block Clean + Power Jerk:

30 x (1+1)3

50 x (1+1)3

70 x (1+1)3

90 x (1+1)2

85 x (1+1)2

105 x (1+1)1

110 x C

110 x M

110 x (1+1)1

105 x (1+1)1

107.5 x (1+1)1

105 x (1+1)1

110 x (1+1)1

105 x (1+1)1

112.5 x (1+1)1

105 x (1+1)1

121 x M

125 x (1+1)1 * dmax

125kg 6" Block Clean + Power Jerk

6" Block Clean Pull:

145 x 3

155 x 3

2021JUN05 (BUL D3.W5)

KB Bent Rows:

8 x 10

12 x 10

16 x 10

Bench Press:

20 x (10)3

Press:

20 x (5)3

Close Grip Bench Press:

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

140 x 1 * dmax

140kg Close Grip Bench Press

Reverse Hyper Single Arm Rows:

60 x 5 L/R

65 x 5 L/R

70 x 5 L/R

75 x 5 L/R

80 x 5 L/R

85 x 5 L/R

Chins:

bw x 5

bw + 8 x 3

bw + 12 x 1

bw + 8 x 5

bw + 12 x 3

bw + 16 x 1

Dips:

bw x 5

bw + 8 x 3

bw + 12 x 1

bw + 8 x 5

bw + 12 x 3

bw + 16 x 1

Bent Row:

50 x 5

70 x 5

90 x 5

70 x 5

90 x 5

110 x 5

2021JUN04 (BUL D2.W5)

Back Squat:

20 x (5)2

50 x 5

70 x 3

90 x 1

70 x 5

90 x 3

121 x 1

173 x 1 * dmax

123 x 5

133 x 3

143 x 1

125 x 5

145 x 3

165 x 1

173kg Back Squat

Nordic:

bw x 5/4/3

ATG Split Squat:

bw x (5 L/R)3

Hanging Leg Raises:

bw x 10/12/14

Bulgarian Split Squat:

bw x 6 L/R

bw x 10 L/R

bw x 14 L/R

KB Jefferson Curl:

8 x (30c)3

Seated Calf Raise:

15 x 20

20 x 20

25 x 20

Tib Raise:

2.5 x 20

3.75 x 20

5 x 20

2021JUN03 (BUL D1.W5)

6" Block Snatch Pull:

30 x (3)2

50 x 3

70 x 3

90 x 3

110 x 3

130 x 3

Overhead Squat:

20 x (3)6

6" Block Snatch:

30 x (3)2

40 x 2

50 x 1

40 x 3

60 x 2

70 x 1

50 x 3

70 x 2

82.5 x 1

85 x M

85 x 1

87.5 x 1

90 x M

90 x 1

92.5 x (M)2

82.5 x 1

87.5 x 1

92.5 x 1

97.5 x 1

102.5 x M

102.5 x 1 * dmax

107.5 x C

87.5 x 1

102.5kg 6" Block Snatch

2021JUN02 (BUL D7.W4)

Reverse Hyper Rows:

40 x 10

50 x 10

60 x 10

70 x 10

80 x 10

Bench Press:

20 x 10

50 x 10

70 x 10

90 x 10

110 x 3

130 x 2

120 x 3

140 x 1 * dmax

140kg Bench Press

Chins:

bw x 5

bw + 8 x 4

bw + 12 x 3

bw + 16 x 2

Dips:

bw x 5

bw + 8 x 5

bw + 12 x 5

bw + 16 x 10

Chins:

bw + 16 x (2)3

bw + 16 x 4

2021JUN01 (BUL D6.W4)

Back Squat:

20 x (5)2

40 x 5

60 x 5

80 x 5

100 x 3

120 x 1

100 x 5

120 x 3

140 x 1

120 x 5

140 x 3

160 x 1

70 x 3

121 x 2

172 x 1 * dmax

172kg Back Squat

Bulgarian Split Squat:

bw x (10 L/R)3

Reverse Hyper Leg Curl:

80 x 10

90 x 10

100 x 10

Reverse Nordic:

bw @ 6" x (10)3

ATG Split Squat:

bw x (10 L/R)3

Box Jump:

1 x (6"/12"/18")3