2021JUL31 (BUL D5.W12)

Axle Bench Press:

20 x 5

30 x 5

40 x 5

50 x 5

60 x 5

70 x 5

80 x 5

90 x 5

100 x 5

110 x 5

120 x 5 * dmax

Trap Bar Bent Rows:

40 x 5

42.5 x 5

45 x 5

47.5 x 5

50 x 5

Trap Bar Shrugs:

55 x 10

60 x 10

70 x 10

75 x 10

Chins:

bw x 10

bw x (5)4

Dips:

bw x 10

bw + PUR x 10

bw + RED x 10

bw + BLU x 10

bw + GRE x 10 * dmax

Banded (Green) Dips x 10

* Notes:

- Benching 120kg for 5 was pretty impressive considering the fact that I haven't benched that weight more than 3 times in the last several months.  Plus, knocking out a set of 10 with banded dips using the green band -- my mind is blown away!

2021JUL30 (BUL D4.W12)

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

120 x 3

140 x 1

130 x 3

150 x 1

140 x 3

160 x 1 * dmax

150 x 1

160kg Back Squat

Nordic:

bw + PUR x (5)3

bw + 12" x (5)3

Bulgarian Split Squat:

bw x (10 L/R)3

Bulgarian Overhead Plate Hold Split Squat:

bw + 5 x 10 L/R

bw + 7.5 x 10 L/R

bw + 10 x 10 L/R

* Notes:

- Nordics are a cocksucker!

2021JUL29 (BUL D3.W12)

Bench Press:

20 x (5)2

50 x 5

70 x 4

90 x 3

70 x 7

90 x 5

110 x 3

90 x 3

110 x 2

130 x 1 * dmax

100 x 10

Reverse Hyper Rows:

50 x (10)2

60 x 10

70 x 10

80 x 10

Reverse Hyper Scap Rows:

80 x (10)3

Chins:

bw x 1/2/3/4/5/4/3/2/1

Dips:

bw x 8

bw x 12

bw x 16

bw x 12

bw x 8

16 Dips

* Notes:

- Nothing overly impressive today.  I'm sore and I figured taking a day to focus more on range of motion along with "feeling" each movement was more important, so today was easily chalked up as a light day.

2020JUL28 (BUL D2.W12)

Snatch High Pull:
20 x (3)2

30 x (3)2

50 x 3

70 x 2

90 x 1

70 x 3

90 x 2

110 x 1

90 x 3

110 x 2

130 x 1

Snatch Pull:

110 x 1

120 x 1

130 x 1

140 x 1

140kg Snatch Pull

4 Tile Deficit Clean 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

3 Tile Deficit Clean Deadlift:

130 x 3

150 x 2

170 x 1

170kg 3 Tile Deficit Clean Deadlift

2021JUL27 (BUL D1.W12)

Axle Bench Press + Dips:

(20 x 5) + (bw x 1)

(20 x 5) + (bw x 3)

Axle Bench Press + Reverse Hyper Rows:

(20 x 5) + (90 x 10)

(40 x 5) + (90 x 10)

(60 x 3) + (90 x 10)

(80 x 1) + (90 x 10)

(60 x 5) + (100 x 8)

(80 x 3) + (100 x 8)

(100 x 1) + (100 x 8)

(80 x 5) + (110 x 6)

(100 x 3) + (110 x 6)

(120 x 1) + (110 x 6)

Axle Bench Press:

100 x 3

120 x 2

140 x 1 * dmax

160 x M

140kg Axle Bench Press

Chins + Dips:

bw x 5 + bw x 5

bw + PUR x 5 + bw + PUR x 5

bw + RED x 3 + bw + RED x 3

bw + BLU x 1 + bw + BLU x 10

bw x 5 + bw + BLU x 10

bw x 5 + bw + BLU + PUR x 10

10 Banded (Blue + Purple) Dips

Standing Plate Cuban Curls + Seated Axle French Press:

(1.25 x 20 + 15 x 10)3

Seated Band Face Pull:

Green x (15)2

* Notes:

- I had high aspirations of benching more than 140kg, but ended up flopping on my face (or at least into the safety stands) with 160kg, which was a little more than I could possibly chew off today.  I should have stuck with my original game plan of benching 150kg for a daily max, but I got to impatient and overly ambitious, resulting in a massive failure at 160kg.  However, in retrospect, the 160kg felt solid on the decent and I honestly believe that I could bench that amount within the next 3-4 months.

- The banded dips were absolutely brutal.  The stretch in the bottom position is intense both in the chest, shoulders and triceps.  It feels like my ribcage is about to rip into two, but, damn, it's a super challenging exercise that I thoroughly enjoy.  My goal (hope) is to get 50 consecutive reps of body weight dips, and I think the banded will with definitely help me achieve that goal.   

2021JUL26 (BUL D7.W11)

Back Squat:

20 x (5)4

70 x 5

100 x 3

120 x 1

90 x 5

120 x 3

140 x 1

110 x 5

140 x 3

160 x 1

130 x 5

160 x 3

180 x 1 * dmax

160kg x 3 Back Squat

180kg Back Squat

Nordic + Bulgarian Split Squat:

bw + RED x 5 + bw x 10 L/R

bw + PUR2 x 4 + bw x 10 L/R

bw + PUR x 3 + bw x 10 L/R

bw x 2 + bw x 10 L/R

Nordic + ATG Split Squat + Peterson Squat:

(bw @ 12" x 5 + bw x 5 L/R + bw x 5 L/R)3

Tib Raise + KB Seated Calf Raise + Jefferson Curl:

(15 x 20) + 16x2 x 20 + 16x2 x 30c)3

* Notes:

- 160kg triple back squat was a bit of a surprise -- a good one!  As for the 180kg single, that sucked ass!  I thought after the relatively easy triple at 160kg that 180kg would go up a lot easier but it didn't!  I need to work on getting up to my working sets that are in excess of 120-130kg a lot faster in the workout.  I feel as if I'm spending too much time warming up; however, that's life in the fast lane as a masters aged lifter.  I can't expedite the warm up much. 

2021JUL25 (BUL D6.W11)

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 * dmax

130kg Axle Bench Press

Chins:

bw x (5)4

bw + PUR x (4)3

bw + PURx2 x (3)3

1.5 Axle Bench Press:

110 x (3)2

Dips:

bw x (7)6

Trap Shrugs:

40 x (4)6

Body Lever Tricep Axle Extension:

bw x (5)4

* Notes:

- I'm obsessed with dips; but today, I decided on working strictly with bodyweight dips focusing on a full range of motion.  Especially, working to get deep into the bottom position and exploding out of the proverbial hole of the dip.  All in all, today was a well deserved "light training" day.  

2020JUL24 (BUL D5.W11)

Clean High Pull:

20 x (3)2

40 x (3)2

60 x 3

80 x 2

100 x 1

80 x 3

100 x 2

120 x 1

100 x 3

120 x 2

140 x 1

120 x 3

140 x 2

160 x 1

3 Tile Deficit Snatch Pull:

120 x 3

130 x 2

140 x 1

130 x 3

140 x 2

150 x 1

140 x 3

150 x 2

160 x 1

3 Tile Deficit Snatch Pull

Jefferson Curl:

20 x (30c)3

2020JUL23 (BUL D4.W11)

Axle Bench Press:

20 x 5

50 x 3

70 x 2

90 x 1

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 * dmax

150kg Axle Bench Press

Reverse Hyper Scap Rows:

50 x (5)5

70 x (5)3

90 x (5)3

Chins:

bw x (3)3

Dips:

bw x (5)2

bw x 35

35 Dips

Axle Bent Arm Pullover:

15 x 10

20 x 10

25 x 10

Hanging Leg Raise:

bw x (10)3

* Notes:

- The goal of successfully doing 35 consecutive bodyweight dips has finally fallen!  Now to move onward towards 40 with the ultimate goal of knocking out 50 straight!  Additionally, considering I did this after benching 150kg -- not too damn shabby!  I'm pretty stoked and happy with my performance.  Maybe the carnivore diet is finally kicking in and providing me with the strength that I been missing.

2020JUL22 (BUL D3.W11)

Back Squat:

20 x (5)4

50 x 5

70 x 3

80 x 2

90 x 1

70 x 5

90 x 3

100 x 2

110 x 1

90 x 5

110 x 3

120 x 2

130 x 1

110 x 5

130 x 3

140 x 2

150 x 1

130 x 5

150 x 3

160 x 2

170 x 1

170kg Back Squat

Nordic:

bw + red x (5)3

ATG Split Squat:

bw x (5 L/R)3

Nordic:

bw @ 12" x (5)2

Bulgarian Split Squat:

bw x (10 L/R)2

Tib Raise:

15 x (20)2

20 x 20

Calf Raise:

bw x (50)3

2020JUL21 (BUL D2.W11)

Snatch High Pull:

20 x (3)2

30 x 3

50 x 2

70 x 1

50 x 3

70 x 2

90 x 1

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 * dmax

150kg Snatch High Pull

3 Tile Deficit Clean Deadlift:

120 x 3

140 x 2

160 x 1

140 x 3

160 x 2

180 x 1 * dmax

180kg 3 Tile Deficit Clean Deadlift

Rack Shrugs:

50 x 5

70 x 4

100 x 3

120 x 3

150 x 3

* Notes:

- Moving 180kg is a big fucking deal for me, but moving 180kg off a 3 tile deficit (equivalent of 9 cm) is MASSIVE!  

2020JUL20 (BUL D1.W11)

Axle Bench Press:

20 x 5

50 x 5

70 x 3

90 x 2

70 x 5

90 x 3

110 x 2

90 x 5

110 x 3

130 x 2

100 x 5

120 x 3

140 x 2 * dmax

140kg x 2 Axle Bench Press

Bent Rows:

20 x (5)2

50 x 5

70 x 3

90 x 2

70 x 5

90 x 3

110 x 2

90 x 5

110 x 3

130 x 2

100 x 5

120 x 3

140 x 2

Chins:

bw x (5)4

Dips:

bw x 5

bw x 31

bw x 7

31 Dips

Reverse Hyper Pullover:

Orange x (10)3

Seated Axle French Press:

15 x (8)3

* Notes:

- What the hell happened after 30 reps in the dips -- a complete and utter display of mental collapse!  I'm so disappointed in myself!

2021JUL19 (BUL D7.W10)

Back Squat:

20 x (5)4

50 x 5

20 x 5

70 x 3

50 x 3

90 x 1

70 x 1

70 x 5

90 x 3

110 x 1

90 x 5

110 x 3

130 x 1

120 x 2

140 x 1

130 x 2

150 x 1

140 x 2

160 x 1

150 x 2

170 x 1 * dmax

160 x 2

170kg Back Squat

Nordic:

bw + RED x (5)3

ATG Split Squat:

bw x (5 L/R)3

Peterson Squat:

bw x (5 L/R)3

Bulgarian Split Squat:

bw x (10 L/R)3

Tib Raise:

15 x (20)3

Reverse Hyper Leg Curl:

90 x (10)3

Alternating Calf Raise:

bw x (10 L/R)3

Hanging Leg Raise:

bw x (10)3

* Notes:

- A crazy amount of volume today.  I wasn't quite sure where things were going at one point because I kept making modifications but ultimately ended up with a great workout and 170kg back squat as well.

2021JUL18 (BUL D6.W10)

Clean High Pull:

20 x (3)2

30 x (3)2

50 x 3

70 x 3

90 x 3

110 x 2

130 x 1 * dmax

130kg Clean High Pull

Clean Deadlift:

120 x 3

140 x 2

160 x 1

130 x 3

150 x 2

170 x 1

140 x 3

Deficit Clean Deadlift:

140 @ 1 Tile x 3

140 @ 2 Tile x 3

140 @ 3 Tile x 3

* Notes:

- I'm not entirely sure why, but the deficit deadlifts feel absolutely amazing.  I want to do more!

2021JUL17 (BUL D5.W10)

Axle Bench Press:

20 x 10

50 x 5

70 x 4

90 x 3

110 x 2

70 x 5

90 x 4

110 x 3

130 x 2

90 x 5

110 x 4

130 x 3 * dmax

Reverse Hyper Rows:

50 x (5)2

70 x 4

90 x 3

110 x 2

70 x 5

90 x 4

110 x 3

130 x 2

90 x 5

110 x 4

130 x 3

Chins:

bw x (5)5

Dips:

bw x 5

bw + 8 x 5

bw + 12 x 5 + bw x 5

bw + 16 x 5 + bw x 5

bw + PUR x 10

 

Banded (Purple) Dips x 10

KB Rows:

32 x (5 L/R)4

* Notes:

- I'm feeling pumped up today!  Knocking out a triple with 130kg in the axle bench press along with capping off my chest with the banded dips for a set of ten -- amped!

2021JUL16 (BUL D4.W10)

Back Squat:

20 x (5)4

40 x 5

60 x 3

80 x 1

60 x 5

80 x 3

100 x 1

120 x 1

100 x 5

120 x 3

140 x 1

120 x 5

140 x 3

160 x 1 * dmax

160kg Back Squat

Nordic:

bw + RED x (5)4

ATG Split Squat:

bw x (5 L/R)4

Peterson Squat:

bw x (5 L/R)4

Reverse Hyper Leg Curl:

100 x (10)3

Tib Raise:

15 x 20

20 x 20

25 x 20

* Notes:

- Not the best workout but another one in the books.  The 160kg back squat was a challenge.  

Calf Raise:

bw x 20/30/50

Hanging Leg Raise:

bw x (10)3

2021JUL15 (BUL D3.W10)

Snatch High Pull:

20 x (3)3

40 x 3

50 x 3

60 x 3

70 x 3

80 x 3

90 x 3

100 x 3

110 x 3 * dmax

110kg x 3 Snatch High Pull

Snatch Deadlift:

120 x 3

130 x 2

140 x 1

125 x 3

135 x 2

145 x 1

150 x 1 * dmax

* Notes:

- I'm off so today called for an abbreviated (shorten) workout. 

2021JUL14 (BUL D2.W10)

Press:

20 x (5)2

40 x 5

50 x 3

60 x 1

50 x 5

60 x 3

70 x 1

60 x 5

70 x 3

80 x 1 * dmax

Chins:

bw x (5)5

bw + 8 x 3

bw + 12 x 3

bw + 16 x 3

bw + 20 x 1

bw + 24 x 1

bw + 28 x 1 * dmax

Reverse Hyper Rows:

50 x (10)2

100 x (5)3

Dips:

bw x (5)2

bw x 31 * dmax

bw x (7)2

31 Dips

KB Flyes:

8x2 x (8)3

KB Pullovers:

8 x 8

12 x 10

16 x 12

* Notes:

- Watch the video and you'll witness the mental breakdown at happens after rep 31.  I'm embarrassed by how easily I gave up -- fuck!

2021JUL13 (BUL D1.W10)

Back Squat:

20 x (5)4

50 x 5

80 x 3

110 x 1

60 x 6

90 x 3

120 x 1

70 x 5

100 x 3

130 x 1

80 x 5

110 x 3

140 x 1

90 x 5

120 x 3

150 x 1

100 x 5

130 x 3

160 x 1 * dmax

160kg Back Squat

Reverse Hyper Leg Curl:

50 x (10)3

ATG Split Squat:

bw x (5 L/R)3

Nordic:

bw + RED x (5)3

Bulgarian Split Squat:

bw x (15 L/R)3

Tib Raise:

10 x 20

15 x 20

20 x 20

Seated Calf Raise:

20 x 20

40 x 20

60 x 20

Russian KB Swing:

24 x 11/11/12

28 x 11/11/11

32 x 11/11/11

* Notes:

- Another day, another dollar, or in my case, another workout done.

2021JUL12 (BUL D7.W9)

Clean High Pull:

20 x (3)2

30 x (3)2

50 x 3

70 x 3

90 x 2

110 x 1

80 x 3

100 x 2

120 x 1

90 x 3

110 x 2

130 x 1 * dmax

130kg Clean High Pull

Clean Deadlift:

100 x 3

120 x 2

140 x 1

120 x 3

140 x 2

160 x 1

Russian KB Swing:

20 x 50

24 x 25

28 x 15

32 x 10

* Notes:

- Nothing spectacular to report for today's workout.  The weights seem slightly lighter today with a fairly well executed 130kg clean high pull.  If I can get the same height with 150-160kg, I think turning over 130kg with a power clean should be doable.

2021JUL11 (BUL D6.W9)

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 * dmax

Reverse Hyper Rows:

50 x (5)5

75 x (5)3

100 x (5)3

Chins:
bw x (5)4

Dips:

8x2 x (5)2

12x2 x (5)2

12x2 x 5 Dips

Standing Arnold KB Press:

8x2 x (5)2

12x2 x (5)2

Standing Band Lat Pulldowns:

Orange x (10)2

Fat Orange x (10)2

Russian KB Swing:

24 x 25

28 x 25

32 x 25

24 x 25

Hanging Leg Raise:

bw x 10/15/20/25

* Notes:

- Out of this entire workout, the Russian Kettlebell Swings were murderous.  I'm so physically out of shape when it comes to cardiovascular endurance movements.  

2021JUL10 (BUL D5.W9)

Back Squat:

20 x (5)3

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 Back Squat

Nordic:

bw + RED x (5)3

Bulgarian Split Squat:

bw x (10 L/R)3

Calf Raise:

bw x (20)2

Tib Raise:

10 x (20)2

* Notes:

- After spending 5 days in Las Vegas without any training, it was great to get back into the groove of lifting again; albeit, at a much lighter intensity.  Nothing overly crazy in today's workout, I just wanted to move and reintroduce myself to getting back under load.  The vacation was great and I didn't realize how badly I needed a break but now that it's over, it's time to get back on the horse and start pushing weights again.

2021JUL04 (BUL D4.W9)

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 * dmax

Bent Rows:

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 * dmax

Chins:
bw x (5)4

Dips:

bw x (5)4

bw + 19 x 10

19kg x 10 Dips

Bent Rows:

120 x 1/2/3/4

Bench Press:

120 x 1/2/3

144 x 1

144kg Bench Press

* Notes:

- I've been waiting all year to dawn this ultra patriotic outfit -- BOOM!  Happy Birthday America!  Tomorrow I'm off to Las Vegas for several days to decompress and relax on a mini-vacation, so I won't post any training videos until I return on the 10th of July.  Until then, Happy Independence Day!

2021JUL03 (BUL D3.W9)

Clean and Power Jerk:

20 x warm up

30 x (1+1)7

50 x (1+1)5

70 x (1+1)3

90 x (1+1)1

60 x (1+1)1

80 x (1+1)1

70 x (1+1)1

90 x (1+1)1

80 x (1+1)1

100 x (1+1)1

90 x (1+1)1

110 x (1+1)1

100 x (1+1)1

120 x (1+1)1 * dmax

Power Clean + Power Jerk:

110 x (1+1)4

111 x (1+1)1

120kg Clean + Power Jerk

Snatch Pull:

111 x 3

116 x 2

121 x 1

116 x 3

121 x 2

126 x 1

* Notes:

- Trying to get the last bit of the classic lifts done before the big vacation.  120kg seemed to move fairly well today considering I did an enormous amount of warm up sets leading to the final clean and jerk of 120kg.  

2021JUL02 (BUL D2.W9)

Back Squat:

20 x (5)4

60 x 5

80 x 3

100 x 2

80 x 5

100 x 3

120 x 2

100 x 5

120 x 3

140 x 2

120 x 5

140 x 3

160 x 2

140 x 5

160 x 3

182.5 x 1 * dmax

182.5kg Back Squat

Reverse Nordic:

bw @ 18" x (5)3

Bulgarian Split Squat:

bw x (10 L/R)3

Reverse Hyper Leg Curl:

100 x (10)3

Tib Raise:

10 x 20

15 x 15

20 x 15

Standing Calf Raise:

20 x 20

40 x 10

60 x 10

* Notes:

- 182.5kg back squat before the impending vacation -- I couldn't be happier.  Hopefully, breaking the 400lbs barrier will continue in the coming workouts after I return from Las Vegas.  One can only hope!

2021JUL01 (BUL D1.W9)

Snatch:

20 x warm up

30 x (1)5

40 x (1)4

50 x (1)3

60 x (1)2

70 x 1

55 x 2/2

65 x 2/1

75 x 2

85 x 1

88 x 1

90 x 1

91 x 1

87 x M

87 x 1

90 x M

90 x 1

92 x 1

91 x 1

93 x 1

91 x 1

94 x 1 * dmax

94kg Snatch

Clean Pull:

114 x 3

124 x 2

134 x 1

124 x 3

134 x 2

144 x 1