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

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

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

2021AUG28 (BUL D5.W16)

2 Tile Deficit Snatch Pull:
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

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

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

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

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. 

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.

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.  

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?

2021AUG20 (BUL D4.W15)

Axle Bench Press:

20 x (5)2

60 x (5)2

100 x (3)2

70 x (5)2

110 x (3)2

80 x 5

120 x 3

90 x 5

130 x 3

100 x 5

140 x 2

Power Clean:

30 x (3)2

50 x (3)2

70 x (3)2

90 x (3)2

100 x 1

110 x 1

120 x 1

120kg Power Clean

Chins:

bw x 5/7/9/11/13

Reverse Hyper Rows:

50 x 5

75 x 5

100 x 5

125 x 5

150 x 5

Dips:

bw x 5/7/9/11/13

Alternating KB Pullover:

8 x 8

12 x 8

16 x 8

* Notes:

-- It's been eons since I last did a power clean and to power clean 120kg -- winning!

2021AUG19 (BUL D3.W15)

2 Tile Deficit Snatch Pull:

50 x (3)2

70 x 3

90 x 3

110 x 3

130 x 3

150 x 3

160 x 2

170 x 1

3 Tile Deficit Sumo Deadlift:

60 x (3)2

100 x 3

140 x 3

140 x 2

140 x 1

150 x 3

150 x 2

150 x 1

110 x (2)5

Reverse Hyper Leg Curl:

50 x 10

75 x 10

100 x 10

125 x 10

150 x 10

110kg - 170kg 2 Tile Deficit Snatch Pull

* Notes:

- I believe the sumos are definitely helping with my snatch pulls.  150kg triple snatch pull never felt easier.

2021AUG18 (BUL D2.W15)

Back Squat:

20 x (5)3

50 x (5)2

70 x (5)2

120 x 5

140 x 3

160 x 2

120 x 5

140 x 3

160 x 2

120 x 5

140 x 3

160 x 2

160kg x 2 Back Squat (3 Sets)

Nordic:

bw + PUR x (3)5

Bulgarian Split Squat:

bw x (10 L/R)3

ATG Split Squat:

bw x (5 L/R)2

Tib Raise:

15 x 20

20 x 15

25 x 10

Reverse Hyper Calf Raise:

100 x 20

125 x 15

150 x 10

* Notes:

- The back squats went surprisingly well today.  Being able to get three sets of doubles done after three waves was cause for celebration.  I haven't done that many reps at 160kg in a long long time!

2021AUG17 (BUL D1.W15)

Bench Press:

20 x (5)2

60 x (5)2

100 x 5

140 x 3

100 x 5

140 x 2

100 x 5

140 x 1

100 x 5

140kg x 3/2/1 Bench Press

Reverse Hyper Low Row:

100 x (5)11

Chins:

bw x 5

bw x PUR x 5

bw x PUR2 x 4

bw x PUR3 x 3

bw + 32 x 2

Dips:

bw x 10

bw x PUR x 10

bw x PUR2 x 8

bw x PUR3 x 6

bw + 32 x 10

bw + 32kg x 10 Dips

Alternating KB Pullovers:

8 x 10 L/R

12 x 10 L/R

16 x (10 L/R)2

Standing Plate Cuban Curl:

1.25 x (20)3

Hanging Leg Raise:

bw x (10)3

* Notes:

- What a day today has been.  Bench pressing 140kg for a multiple sets to equal 5 total reps, along with getting 5 sets of 5 at 100kg was pretty impressive considering my training has had no direction.  Further, doing dips with 32kg for a set of ten -- big league!

2021AUG16 (BUL D7.W14)

Snatch High Pull:

50 x (3)2

70 x 3

90 x 3

110 x 3

130 x 3

150 x 3

150kg x 3 Snatch Pull

Sumo Deadlift:

60 x (3)2

80 x 3

100 x 3

120 x 3

140 x 3

160 x 3

140 x (2)5

160kg x 3 Sumo Deadlift

* Notes:

- I surprised myself today with my top set of snatch pulls at 150kg for a triple; moreover, I was very pleased with how the sumo deadlifts felt.  They were smooth, controlled, and, most of all, didn't cause undo stress on my low back, which is a huge win!  I can honestly see myself sumo deadlifting 200kg within the next couple months.

2021AUG15 (BUL D6.W14)

Back Squat:

20 x (5)4

50 x 5

70 x 3

90 x 2

70 x 5

90 x 3

110 x 2

120 x 5

130 x 3

140 x 2

130 x 5

140 x 3

150 x 2

160 x 1

Nordic:

bw + PUR x (5)3

Bulgarian Split Squat:

bw x (10 L/R)3

160kg Back Squat

* Notes:

-  Today was rushed.  I got up late and had to get as much done within a hour before heading out to church.  All things considered, I was able to knock out 160kg on the back squat and managed to get some of my accessory work done; especially, the Nordic and Bulgarian split squats.  Overall, I'm fairly pleased with today's workout with the time constraint.

2021AUG14 (BUL D5.W14)

Axle Bench Press:

20 x 10

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 (2)3

140kg Axle Bench Press

Reverse Hyper Rows:

50 x (10)4

75 x (8)3

100 x (6)3

Chins:

bw x 5

bw + 8 x 5

bw + 12 x 5

bw + 16 x 5

bw + 20 x 5

Dips:

bw x 5

bw + 8 x 5

bw + 12 x 5

bw + 16 x 5

bw + 20 x 5

16kg x 5 Dips

KB Pullover:

8 x 10

12 x 10

16 x 10

Crunches:

bw x (10)3

Hanging Leg Raise:

bw x (10)3

* Notes:

- Another workout in the books.  I seriously need to get my act together and start programming again because my workouts have no direction.  I've been "stuck" at 140kg with the axle bench press for a long time and would like to get it over 160kg.  

2021AUG13 (BUL D4.W14)

Sumo Deadlift:

60 x (3)2

80 x (3)2

Snatch High Pull:

30 x (3)2

50 x (3)2

70 x 3

90 x 3

110 x 3

130 x 3

Clean Deadlift:

100 x 3

120 x 3

140 x C

Sumo Deadlift:

60 x 3

70 x 3

80 x 3

90 x 3

100 x 3

Tib Raise:

15 x (20)3

Reverse Hyper Calf Raise:

100 x (20)3

130kg x 3 Snatch High Pull

* Notes:

-  Sumo deadlift is not an easy movement, clearly demonstrated by my lack of strength in the exercise plus the fact that I struggled to find the groove to get any appreciable amount of weight moving with it.  I need to recognize that perfection won't happen overnight and that I need to slowly add weight while maintaining good form.  What I learned today is:  keep the hips higher while keeping the chest up.  My end goal with the sumo deadlift is to pull 200kg -- that would be great!

2021AUG12 (BUL D3.W14)

Back Squat:

20 x (5)5

70 x (5)2

120 x 3

140 x 2

160 x 1

80 x 5

100 x 4

120 x 3

140 x 2

160 x 1

Nordic:

bw @ 12" x (6)3

ATG Split Squat:

bw x (5 L/R)3

160kg Back Squat

2021AUG11 (BUL D2.W14)

Axle Bench Press:

20 x (10)2

60 x 10

100 x 5

70 x 8

110 x 4

80 x 6

120 x 3

90 x 4

130 x 2

100 x 2

140 x 1

140kg Axle Bench Press

Single Arm Reverse Hyper Row:

50 x (5 L/R)12

Chins:

bw x 6/7/8/9/10

Dips:

bw x (11)5

11 Dips

KB Pullover:

8 x 10

12 x 10

16 x 10

20 x 10

24 x 10

Hanging Leg Raise:

bw x (10)3

Crunches:

bw x (10)3

2021AUG10 (BUL D1.W14)

Snatch Pull:

20 x (3)2

30 x (3)2

50 x 3

70 x 2

60 x 3

80 x 2

70 x 3

90 x 1

80 x 3

100 x 2

120 x 1

100 x 3

120 x 2

140 x 1

3 Tile Deficit Clean Deadlift:

60 x 5

100 x 4

140 x 3

* Notes:

- I am sore and tired.  My low back is acting up and all I want to do is eat ice cream and sleep.

140kg Snatch Pull

2021AUG09 (BUL D7.W13)

Back Squat:

20 x (5)5

70 x 5

120 x 5

120 x 3

120 x 1

130 x 5

130 x 3

130 x 1

140 x 5

140 x 3

140 x 1

Nordic:

bw + PUR x (5)3

Bulgarian Split Squat:

bw x 10 L/R

bw + 5 x 10 L/R

bw + 10 x 10 L/R

bw + 15 x 10 L/R

bw + 20 x 10 L/R

Reverse Hyper Leg Curl:

100 x (10)2

Tib Raise:

15 x 20

20 x 20

25 x 20

Reverse Hyper Calf Raise:

100 x 20/25/30

140kg x 5 Back Squat

* Notes:

- I feel exhausted, coupled with a stiff low back and everything seemed to move in slow motion today.  The only breakthrough movement that I enjoyed performing was the reverse hyper calf raises.  I particularly liked it, because it was easy to load; get in an out of; targeted the calves without overloading my spine; and it fucking burned like hell!

2021AUG08 (BUL D6.W13)

Axle Bench Press:

20 x 10

60 x 10

100 x (5)3

120 x (3)2

140 x 1

Reverse Hyper Rows:

100 x (5)7

Chins:

bw x (5)5

Dips:

bw x (10)5

* Notes:

- A very light and quick workout today because my morning was spent with visiting in-laws.  Today's workout was well over 4 hours past my usual training time -- I felt it!  

10 Dips

2021AUG07 (BUL D5.W13)

Snatch High Pull:

30 x (3)2

50 x 3

70 x 2

90 x 1

70 x 3

90 x 2

110 x 1

100 x 2

120 x 1

110 x 2

130 x 1

120 x 2

140 x 1

130 x 2

150 x (1)2 * dmax

3 Tile Deficit Clean Deadlift:

120 x 3

130 x 3

140 x 3

150 x 3

150kg Snatch High Pull

2021AUG06 (BUL D4.W13)

Axle Bench Press:

20 x (10)2

60 x 5

100 x 3

120 x 1

70 x 5

110 x 3

130 x 1

80 x 5

120 x 3

140 x 1 * dmax

Reverse Hyper Rows:

50 x (10)2

75 x (5)3

100 x (5)3

120 x (5)3

Chins:

bw x (5)5

Dips:

bw x (10)5

KB Pullovers:

8x2 x 6

12x2 x 6

16x2 x 6

20x2 x 6

Hanging Leg Raise:

bw x 10/15/20

Standing Plate Cuban Curl:

1.25 x 10/15/20

140kg Axle Bench Press

2021AUG05 (BUL D3.W13)

Back Squat:

20 x (5)4

70 x (5)2

120 x 3

120 x 2

120 x 3

130 x 2

130 x 3

130 x 2

140 x 3

140 x 2

140 x 3

160 x 1 * dmax

120 x 6

Nordic:

bw + PUR x (5)3

Bulgarian Split Squat:

bw x (10 L/R)3

Nordic:

bw @ 12" x (5)3

ATG Split Squat:

bw x (5 L/R)3

Tib Raises:

15 x 20

20 x 20

25 x 20

Reverse Hyper Donkey Calf Raise:

90 x (20)3

160kg Back Squat

2021AUG04 (BUL D2.W13)

Snatch High Pull:

30 x (3)3

50 x 3

70 x 2

80 x 1

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 * dmax 

140kg Snatch High Pull

3 Tile Deficit Clean Deadlift:

130 x 3

150 x 2

160 x 1

150 x 3

170 x 2

180 x 1 * dmax

180kg 3 Tile Deficit Clean Deadlift

Standing Plate Cuban Curl:

1.25 x (20)3

Hanging Leg Raise:

bw x (20)3

Captains of Crush:

T x 5 L/R

1 x 3 L/R

1.5 x 1 L/R

1 x 5 L/R

1.5 x 3 L/R

2 x 1 L/R

1.5 x 5 L/R

2 x 3 L/R

2.5 x M L/R

* Notes:

- I haven't done a classic lift in over a month and, in all honesty, I don't miss it.  With my current schedule, there is absolutely no pressure to make any particular weight.  I come into the basement, start moving and make adjustments based upon how I feel for the day.  Without any specific programming, this provides me with enough flexibility to curtail my workout from day to day -- something I've grown very fond of and will continue doing for the foreseeable future.

2021AUG03 (BUL D1.W13)

Axle Bench Press:

20 x (10)2

60 x 5

80 x 3

100 x 1

80 x 5

100 x 3

120 x 1

100 x 3

120 x 2

140 x 1 * dmax

Reverse Hyper Paused Rows:

50 x (5)4

60 x (5)3

Pull Up:

bw x (3)3

Dips:

bw x 10

bw + 8 x 10

bw + 12 x 10

bw + 16 x 10

bw + 20 x 10

20kg x 10 Dips

Chins:

bw x 5

bw + 8 x 5

bw + 12 x 5

bw + 16 x 5

bw + 20 x 5

KB Pullovers:

8x2 x 10

12x2 x 10

16x2 x 10

* Notes:

- Another one down and a zillion more to go.  The dips felt pretty good today with my best set at 20kg for ten -- not too shabby for an old guy.  The axle bench has plateaued for me, but I haven't been focusing on it much since the main effort has been on dips.  I need to find a better way to isolate and target my mid-back and I believe the lying kettlebell pullovers might be the answer.  Time will only tell.

2021AUG02 (BUL D7.W12)

Back Squat:

20 x (5)4

40 x 5

20 x 5

40 x 7

60 x 5

80 x 3

100 x 1

60 x 7

80 x 5

100 x 3

120 x 1

80 x 7

100 x 5

120 x 3

140 x 1

100 x 7

120 x 5

140 x 3

160 x 1 * dmax

160kg Back Squat

Nordic:

bw + PUR x 5/4/3

Bulgarian Split Squat:

bw x (10 L/R)

Tib Raise:

15 x 20

20 x (20)2

Trap Bar Calf Raise:

60 x 10

70 x (10)2

* Notes:

- I wasn't entirely sure what I wanted to do today.  I was slated to get another upper body workout done; specifically, a chest and back routine.  However, yesterday's clean pulls along with snatch grip deadlifts had my upper back quite sore, so I decided hesitantly to back squat.  I was a bit apprehensive because I was unsure about the viability of my low back after all the deadlifts, but I managed without any issues. 

2021AUG01 (BUL D6.W12)

Clean High Pull:

20 x (3)2

30 x (3)2

50 x 3

70 x 3

90 x 3

110 x 3

130 x 2

150 x 1 * dmax

Clean Pull:

150 x 3

150kg x 3 Clean Pull

3 Tile Snatch Deadlift:

70 x 3

100 x 3

120 x 2

130 x 2

135 x 1

137.5 x 1

90 x 3

120 x 3

140 x 2

150 x 2

155 x 1

157.5 x 1 * dmax

* Notes:

- The deficit snatch deadlifts were crazy hard but doable -- I was shocked.  I think pulling directly from the floor could potentially result in a 170kg snatch deadlift.  I'll find out soon enough.