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.

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.

2021SEP28 (REST)

I had to take a day off due to school obligations.  I'll get back to training tomorrow.

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

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

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

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

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.

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

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

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

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

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

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

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 + 10 x 5

bw + 15 x 5

bw + 20 x 5

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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