2019MAY18 (TRIDENT D3B.W4.C1)

Snatch:
30 x 3 * Muscle Snatch
30 x 3
50 x (3)3
60 x 3 (3:3:271)
72 x 3 (3:6:274)
78 x 3 (3:9:277)
84 x 3 (3:12:280)
90 x 3 (3:15:283)
96 x (3)2 (6:21:289)
96 x 2/M (2:23:291)

96kg x 3 Snatch

Power Clean + Push Jerk:
30 x (3+3)1
50 x (3+3)1
70 x (3+3)1 (6:29:297)
84 x (3+3)1 (6:35:303)
91 x (3+3)1 (6:41:309)
98 x (3+3)1 (6:47:315)
105 x (3+3)1 (6:53:321)
112 x (3+3)1 (6:59:327)
112 x (3+M)1 (3:62:330)
112 x (1+2)2 (6:68:336)
112 x (1+1)2 (4:72:340)

112kg x 3 Power Clean + 3 Push Jerk

2019MAY17 (TRIDENT D3A.W4.C1)

Snatch Pull + Pull Up:
((20 x 3) + (bw x 2))1
((46 x 5) + (bw x 2))1
((66 x 5) + (bw x 2))1
((86 x 5) + (bw x 2))1
((106 x 5) + (bw x 2))3 (15:15:253)

Clean Pull + Chin Up:
((122 x 5) + (bw x 2))3 (15:30:268)

Superman Row + KB Press:
((60 x 6) + (12 x 10))1
((60 x 8) + (12 x 10))1
((60 x 10) + (12 x 10))1
((60 x 12) + (12 x 10))1

Superman Clean Grip Sweep Hold + Standing Band Overhead Tricep Extension:
((20 x 6 @1s) + (Purple2 x 10/10))4

KB Jefferson Curl + Captains of Crush:
((8 @60s) + (#1 x 10 L/R))3

2019MAY16 (TRIDENT D2B.W4.C1)

Power Clean + Push Jerk:
20 x (3+3)2
50 x (3+3)2
70 x (3+3)1 (6:6:157)
84 x (3+3)1 (6:12:163)
91 x (3+3)1 (6:18:169)
98 x (3+3)1 (6:24:175)
105 x (3+3)1 (6:30:181)
112 x (3+3)3 (18:48:199)

112kg x 3 Power Clean + 3 Push Jerk

Snatch Pull:
106 x (5)3 (15:63:214)

Snatch Balance:
40 x 3
60 x 3 (3:66:217)
72 x 3 (3:69:220)
78 x 3 (3:72:223)
84 x 3 (3:75:226)
90 x 3 (3:78:229)
96 x (3)3 (9:87:238)

2019MAY15 (TRIDENT D2A.W4.C1)

Front Squat:
20 x (5)2
55 x (5)2
75 x 5 (5:5:110)
90 x 5 (5:10:115)
97.5 x 5 (5:15:120)
105 x 5 (5:20:125)
112.5 x 5 (5:25:130)
120 x (5)3 (15:40:145)
100 x (3)2 (6:46:151)

120kg x 5 Front Squat

Bench Press + Pull Up + Reverse Hyper (Strap):
((20 x 10) + (bw x 2) + (100 x 10))1
((52.5 x 10) + (bw x 2) + (100 x 10))1
((72.5 x 8) + (bw x 2) + (100 x 10))1
((92.5 x 6) + (bw x 2) + (100 x 10))1
((112.5 x 4) + (bw x 2) + (100 x 10))1
((132.5 x 1/M) + (bw x 2) + (100 x 10))1

Dips + Superman Row Hold + Axle Curl:
((bw x 10) + (20 @20s) + (15 x 20))5

Superman Row + Standing Band Cuban Curl:
((50 x 6) + (Green x 20))5

2019MAY14 (TRIDENT D1B.W4.C1)

Snatch:
20 x (3)2
40 x (3)2
50 x 3
60 x 3 (3:3:49)
72 x 3 (3:6:52)
78 x 3 (3:9:55)
84 x 3 (3:12:58)
90 x 3 (3:15:61)
96 x (2/M)2 (4:19:65)
96 x 3 (3:22:68)

96kg x 3 Snatch

Clean Pull:
102 x 5
122 x (5)3 (15:37:83)

Rack Jerks:
20 x (3)2
50 x 3
70 x 3 (3:40:86)
84 x 3 (3:43:89)
91 x 3 (3:46:92)
105 x 3 (3:49:95)
112 x (3)2 (6:55:101)
112 x (2/M)2 (4:59:105)

2019MAY13 (TRIDENT D1A.W4.C1)

Back Squat:
20 x (5)2
70 x (5)2
90 x 5 (5:5:5)
108 x 5 (5:10:10)
117 x 5 (5:15:15)
126 x 5 (5:20:20)
135 x 5 (5:25:25)
144 x (5)3 (15:40:40)
124 x (3)2 (6:46:46)

144kg x 5 Back Squat

Bench Press + Reverse Hyper (Strap) + Pull Up:
((50 x 10) + (100 x 10))1
((70 x 10) + (100 x 10))1
((90 x 10) + (100 x 10))1
((110 x 10) + (100 x 10))1
((130 x 10) + (100 x 10))1
((110 x 10) + (100 x 10) + (bw x 5))4

KB Jefferson Curl + Twist Yo Wrist + Standing Band Tricep Pushdown:
((8 @60s) + (5 x 3 Up/Down) + (Purple2 x 50))1
((8 @60s) + (5 x 2 Up/Down) + (Purple2 x 30))1
((8 @60s) + (5 x 1 Up/Down) + (Purple2 x 20))1

2019MAY12 (TRIDENT D3.W3.C1) * DELOAD

Snatch:
20 x (3)2
30 x (3)2
45 x 3
50 x 3
60 x 3 (3:3:183)
72 x 3 (3:6:186)
78 x (3)2 (6:12:192)
58 x (2)2 (4:16:196)

78kg x 3 Snatch

Power Clean + Push Jerk:
50 x (3+3)1
60 x (3+3)1
70 x (3+3)1 (6:22:202)
84 x (3+3)1 (6:28:208)
91 x (3+3)2 (12:40:220)
71 x (2+2)2 (8:48:228)

91kg x 3 Power Clean + 3 Push Jerk

Snatch Pull:
88 x (5)2 (10:58:238)
78 x (3)2 (6:64:244)

Clean Pull:
101 x (5)2 (10:68:248)
91 x (3)2 (6:74:254)

2019MAY11 (REST)

Rest:

- I'm exhausted from traveling back from Kansas City.  Plus, I agreed to sponsor the Commonwealth Youth Championships in Owensboro, Kentucky.  As such, I spent the day on the road -- again and there wasn't enough time to train today.  I'll chalk it up as unscheduled rest day.

2019MAY10 (REST)

Rest:

- I spent today milling about the CSCCa conference exhibit hall.  I wanted to get another workout in but it just wasn't in the cards.  I'll get back to lifting once I return to Kentucky.

2019MAY09 (TRIDENT D2A.W3.C1) * DELOAD

Power Clean + Push Jerk:
40 x (3+3)2
50 x (3+3)4
70 x (3+3)2 (12:12:122)
90 x (3+3)2 (12:24:134)
70 x (3+3)2 (12:36:146)

90kg x 3 Power Clean + 3 Push Jerk

Snatch Pull:
90 x (5)2 (10:46:156)
70 x (3)2 (6:52:162)

Snatch + Snatch Balance:
60 x (1+2)1 (3:55:165)
70 x (1+2)1 (3:58:168)
80 x (1+2)2 (6:64:174)
60 x (1+2)2 (6:70:180)

80kg Snatch + 2 Snatch Balance

* Notes:

-  I was able to get a workout in during the CSCCa at the early bird workout session on the first day.  I wish there was more equipment available in the Uesaka booth; however, I managed to complete my workout with some minor weight and exercise modifications.

2019MAY08 (REST)

Rest:

- I'm in Kansas City for the 2019 CSCCa.  Today was spent bent over installing a Uesaka Tile Platform and preparing our booth for the convention.  So, needless to say, I got a workout in without even touching a barbell.

2019MAY07 (TRIDENT D1B.W3.C1) * DELOAD

Front Squat:
20 x (5)2
55 x 5
75 x 5 (5:5:79)
90 x 5 (5:10:84)
97.5 x (5)2 (10:20:104)
77.5 x (3)2 (6:26:110)

Bench Press + Reverse Hyper (Strap) + Pull Up:
((47.5 x 10) + (90 x 10))1
((67.5 x 8) + (90 x 10))1
((87.5 x 6) + (90 x 10))1
((107.5 x 4) + (90 x 10))1
((127.5 x 2) + (90 x 10))1
((107.5 x 4) + (90 x 10) + (bw x 5))4

Dips + Superman Sweep + Superman Wrist Curl:
((bw x 10) + (20 x 6 @3s) + (20 x 20))5

2019MAY06 (TRIDENT D1A.W3.C1) * DELOAD

Snatch:
20 x (3)2
30 x (3)3
45 x (3)2
60 x 3 (3:3:3)
72 x 3 (3:6:6)
78 x (3)2 (6:12:12)
58 x (2)2 (4:16:16)

78kg x 3 Snatch

Clean Pull:
101 x (5)2 (10:26:26)
91 x (3)2 (6:32:32)

Rack Jerk:
20 x (3)3
50 x 3
70 x 3 (3:35:35)
84 x 3 (3:38:38)
91 x (3)2 (6:44:44)
71 x (2)2 (4:48:48)

Back Squat:
20 x 5
50 x 5
70 x 5
90 x 5 (5:53:53)
108 x 5 (5:58:58)
117 x (5)2 (10:68:68)
97 x (3)2 (6:74:74)

2019MAY05 (TRIDENT D3B.W2.C1)

From Squat Box Jump + Standing Band Cuban Curl:
((24" x 5) + (Green x 20))2
((30" x 4) + (Green x 20))2

Bulgarian Lunge + Pull Up:
((bw x 10 L/R) + (bw x 2))4

Superman Row Hold + Reverse Hyper (Strap):
((20 x 10s) + (90 x 10))1
((25 x 10s) + (90 x 10))1
((30 x 10s) + (90 x 10))1
((35 x 10s) + (90 x 10))1

Seated Good Morning + Pull Up:
((20 x 10) + (bw x 2))3

KB Jefferson Curl + Loading Pin Heavy Hammer:
((8 @60s) + (2.5 x 10 L/R))3

2019MAY04 (TRIDENT D3A.W2.C1)

Snatch:
20 x (3)3
30 x (3)3
45 x (3)2
60 x 3 (3:3:278)
72 x 3 (3:6:281)
78 x 3 (3:9:284)
84 x 3 (3:12:287)
90 x 2/M (2:14:289)
90 x (3)3 (9:23:298)

90kg x 3 Snatch

Power Clean + Push Jerk:
50 x (3+3)1
70 x (3+3)1 (6:29:304)
84 x (3+3)1 (6:35:310)
91 x (3+3)1 (6:41:316)
98 x (3+3)1 (6:47:322)
105 x (3+3)2 (12:59:334)
105 x (3+2/M)1 (5:64:339)
105 x (3+3)1 (6:70:345)

105kg x 3 Power Clean + 3 Push Jerk

Snatch Pull:
100 x (5)4 (20:90:365)

Clean Pull:
115 x (5)4 (20:110:385)

2019MAY03 (TRIDENT D2C.W2.C1)

Bench Press:
20 x 5
25 x 5
45 x 10
65 x 8
85 x 6
105 x 4
125 x 2
105 x (4)4

125kg x 2 Bench Press

Dips + Pull Up:
((bw x 10) + (bw x 5))1
((bw x 8) + (bw x 4))1
((bw x 6) + (bw x 3))1
((bw x 4) + (bw x 2))1
((bw x 2) + (bw x 1))1
((bw x 2) + (bw x 1))1
((bw x 4) + (bw x 2))1
((bw x 6) + (bw x 3))1
((bw x 8) + (bw x 4))1
((bw x 10) + (bw x 5))1

Superman Row + Reverse Hyper (Strap):
((60 x 6) + (90 x 10))5

KB Jefferson Curl + Loading Pin Heavy Hammer:
((8 @60s) + (2.5 x 10 L/R))3

2019MAY02 (TRIDENT D2B.W2.C1)

Front Squat:
20 x (5)3
55 x 5
65 x 5
75 x 5 (5:5:234)
90 x 5 (5:10:239)
97.5 x 5 (5:15:244)
105 x 5 (5:20:249)
112.5 x (5)4 (20:40:269)
92.5 x (3)2 (6:46:275)

112.5kg x 5 Front Squat

Reverse Hyper (Strap) + Standing Barbell Wrist Curl:
((90 x 10) + (20 x 25))3

2019MAY01 (TRIDENT D2A.W2.C1)

Power Clean + Push Jerk:
20 x (3+3)2
30 x (3+3)2
40 x (3+3)2
50 x (3+3)1
70 x (3+3)1 (6:6:128)
84 x (3+3)1 (6:12:134)
91 x (3+3)1 (6:18:140)
98 x (3+3)1 (6:24:146)
105 x (3+3)4 (24:48:170)
85 x (2+2)2 (8:56:178)

105kg x 3 Power Clean + 3 Push Jerk

Snatch Pull:
100 x (5)4 (20:76:198)
90 x 3 (3:80:201)

Snatch Balance:
50 x 3
60 x 3 (3:83:204)
72 x 3 (3:86:207)
78 x 3 (3:89:210)
84 x 3 (3:92:213)
90 x (3)4 (12:104:225)
70 x (2)2 (4:108:229)

2019APR30 (TRIDENT D1B.W2.C1)

Back Squat:
20 x (5)2
50 x 5
70 x 5
90 x 5 (5:5:81)
108 x 5 (5:10:86)
117 x 5 (5:15:91)
126 x 5 (5:20:96)
135 x (5)4 (20:40:116)
115 x (3)2 (6:46:122)

135kg x 5 Back Squat

Dips + Reverse Hyper (Strap) + Pull Up:
((bw x 10) + (90 x 10) + (bw x 5))5

Superman Row + Standing Band Face Pull + Loading Pin Heavy Hammer:
((50 x 6) + (Green x 10) + (2.5 x 10 L/R))1
((55 x 6) + (Green x 10) + (3 x 8 L/R))1
((60 x 6) + (Green x 10) + (3.5 x 6 L/R))1
((65 x 6) + (Green x 10) + (4 x 4 L/R))1
((70 x 6) + (Green x 10) + (4.5 x 2 L/R))1

* Notes:

- I had to split the squats from the regular classic lift training days as the volume was rather intense and recovery was becoming a challenge.  I'm going to keep the squats on a separate (accessory) day until further notice.

2019APR29 (TRIDENT D1A.W2.C1)

Snatch:
20 x (3)2
30 x (3)2
40 x 3
50 x 3
60 x 3 (3:3:3)
72 x 3 (3:6:6)
78 x 3 (3:9:9)
84 x 3 (3:12:12)
90 x (3)3 (9:21:21)
70 x (2)2 (4:25:25)

90kg x 3 Snatch

Clean Pull:
115 x (5)4 (20:45:45)
105 x 3 (3:48:48)

Rack Jerk:
20 x 3
50 x 3
70 x 3 (3:51:51)
84 x 3 (3:54:54)
91 x 3 (3:57:57)
98 x 3 (3:60:60)
105 x (3)4 (12:72:72)
85 x (2)2 (4:76:76)

Snatch Grip Jefferson Curl + Standing Plate Cuban Curl:
((20 @60s) + (2 x 10))3

2019APR28 (TRIDENT D3B.W1.C1)

Bench Press:
20 x (5)2
42.5 x 10
62.5 x 8
82.5 x 6
102.5 x 4
122.5 x 2
102.5 x (4)4

Reverse Hyper (Strap) + Box Jump From Squat + Bulgarian Lunge:
((90 x 10) + (24" x 4) + (6 L/R))1
((90 x 10) + (30" x 4) + (6 L/R))4

Pull Up + Standing Band Cuban Curl:
((bw x 11) + (Green x 20))1
((bw x 9) + (Green x 20))1
((bw x 7) + (Green x 20))1
((bw x 5) + (Green x 20))1
((bw x 3) + (Green x 20))1

Standing Barbell Wrist Curl:
20 x 50/25/15/10

2019APR27 (REST)

Rest:

- I'm taking two days off from the platform.  I'm traveling to Pigeon Forge, Tennessee to celebrate my wife's birthday at Dollywood.  It's something that she's wanted to do for quite some time.

2019APR26 (TRIDENT D3A.W1.C1)

Snatch:
20 x (3)2
30 x (3)2
40 x 3
50 x 3
60 x 3 (3:3:256)
72 x 3 (3:6:259)
78 x 3 (3:9:262)
84 x (3)3 (9:18:271)

84kg x 3 Snatch

Power Clean + Push Jerk:
20 x (1+1)3
50 x (3+3)1
70 x (3+3)1 (6:24:277)
84 x (3+3)1 (6:30:283)
91 x (3+3)1 (6:36:289)
98 x (3+3)3 (18:54:307)

98 x 3 Power Clean + 3 Push Jerk

Snatch Pull:
94 x (5)3 (15:69:322)

Clean Pull:
108 x (5)3 (15:84:337)

Snatch Grip Jefferson Curl + Axle Reverse Wrist Curl + Axle Curl:
((20 @60s) + (15 x 10/10))3

Batman Hang:
bw @60s

2019APR25 (TRIDENT D2B.W1.C1)

Dips + Pull Up:
((bw x 10) + (bw x 5))1
((bw x 8) + (bw x 4))1
((bw x 6) + (bw x 3))1
((bw x 4) + (bw x 2))1
((bw x 2) + (bw x 1))1
((bw x 2) + (bw x 1))1
((bw x 4) + (bw x 2))1
((bw x 6) + (bw x 3))1
((bw x 8) + (bw x 4))1
((bw x 10) + (bw x 5))1

Superman Row + Reverse Hyper (Strap):
((50 x 8) + (90 x 10))5

From Squat Box Jump + Standing Band Cuban Curl + Standing Band Tricep Pushdown:
((24" x 5) + (Green x 20) + (Purple2 x 20))5

RDL + Loading Pin Heavy Hammer + Captains of Crush:
((50 x 5) + (2.5 x 10 L/R) + (#T x 10 L/R))1
((50 x 5) + (2.5 x 10 L/R) + (#1 x 6 L/R))1
((50 x 5) + (2.5 x 10 L/R) + (#1.5 x 3 L/R))1
((50 x 5) + (2.5 x 10 L/R) + (#1 x 6 L/R))1
((50 x 5) + (2.5 x 10 L/R) + (#T x 10 L/R))1

2019APR24 (TRIDENT D2A.W1.C1)

Power Clean + Push Jerk:
20 x (1+1)3
30 x (1+1)2
50 x (1+1)1
70 x (3+3)1 (6:6:119)
84 x (3+3)1 (6:12:125)
91 x (3+3)1 (6:18:131)
98 x (3+3)3 (18:36:149)
78 x (2+2)4 (16:52:164)

98kg x 3 Power Clean + 3 Push Jerk

Snatch Pull:
74 x 3
94 x (5)3 (15:67:179)
84 x (3)2 (6:73:185)

Snatch Balance:
20 x 3
40 x 3
60 x 3 (3:80:188)
72 x 3 (3:83:191)
78 x 3 (3:86:194)
84 x (3)3 (9:95:203)
64 x (2)4 (8:103:211)

Front Squat:
20 x 5
55 x 5
75 x 5 (5:108:216)
90 x 5 (5:113:221)
97.5 x 5 (5:118:226)
105 x (5)3 (15:133:241)
85 x (3)4 (12:145:253)

2019APR23 (TRIDENT D1B.W1.C1)

Bench Press + Reverse Hyper (Strap):
((20 x 5) + (50 x 10))1
((40 x 10) + (60 x 10))1
((60 x 8) + (70 x 10))1
((80 x 6) + (80 x 10))1
((100 x 4) + (90 x 10))1
((120 x 2) + (100 x 10))1
((100 x 4) + (90 x 10))4

120kg x 2 Bench Press

Pull Up + Bulgarian Lunge:
((bw x 10) + (bw x 6 L/R))1
((bw x 8) + (bw x 6 L/R))1
((bw x 6) + (bw x 6 L/R))1
((bw x 4) + (bw x 6 L/R))1
((bw x 2) + (bw x 6 L/R))1

Seated Box Jump + Standing Band Cuban Curl + Twist Yo Wrist:
((24" x 5) + (Green x 20) + (5 x 1 Up/Down))3

Snatch Grip Jefferson Curl + Standing Band Lateral Raise + Axle Reverse Curl:
((20 @60s) + (Green x 20) + (15 x 20))2

2019APR22 (TRIDENT D1A.W1.C1)

Snatch:
20 x (3)2
30 x (1)5
40 x (1)4
50 x (1)3
60 x 3 (3:3:3)
72 x 3 (3:6:6)
78 x 3 (3:9:9)
84 x (3)3 (9:18:18)
64 x (2)3 (6:24:24)

84kg x 3 Snatch

Clean Pull:
108 x (5)3 (15:39:39)
98 x (3)2 (6:45:45)

Block Jerk:
50 x 3
70 x 3 (3:48:48)
84 x 3 (3:51:51)
91 x 3 (3:54:54)
98 x (3)3 (9:63:63)
78 x (2)4 (8:71:71)

Back Squat:
20 x 5
50 x 5
70 x 5
90 x 5 (5:76:76)
108 x 5 (5:81:81)
117 x 5 (5:86:86)
125 x (5)3 (15:101:101)
105 x (3)4 (12:113:113)

* Notes:

- Today marks the start of a completely need program.  I'm calling it the "Trident" because it's based upon a 3 day per week schedule.  The main focus of this programming is to address shortfalls with my classic lifts and hopefully maintain the strength that I had made while on the Wendler program -- only time will tell.

- Programming is based off the following maximum lifts:
- 120kg Snatch
- 140kg Clean and Jerk
- 180kg Back Squat
- 150kg Front Squat

The squat numbers above are conservative, as I did back squat 211kg while on the Wendler program.  However, I wanted to gain some momentum and/or give myself a little break with the heavy squatting while undertaking the new program.

2019APR21 (REST)

Rest:

- I've made a decision to end the Wendler program and opt for my own "home-grown" programming.  I'll start the program tomorrow after enjoying the weekend off from training.

2019APR20 (REST)

Rest:

- My back issues haven't resolved so I'm going to take a break today, and tomorrow.  Additionally, I've reached a point of limited returns on the Wendler style of programming.  My classic lifts are suffering and so is my range of motion with not only the squats, but my depth in reception for the snatch and cleans are abysmal.  As such, I'm seriously considering a whole new program to address these deficiencies and spice up my programming. 

2019APR19 (WEN5/3/1 D1.W3C16K) * DELOAD

Snatch:
20 x (1)5
45 x (3)3
55 x (2)2
65 x (1)2
55 x (3)2
65 x 2
75 x 1 (1:1:1)
65 x 3
75 x 2 (2:3:3)
85 x 1 (1:4:4)
75 x 1 (1:5:5)
85 x 1 (1:6:6)
95 x 1 (1:7:7)
105 x 1 (1:8:8)
85 x (2)3 (6:14:14)

105kg Snatch

Snatch Pull:
95 x 3 (3:17:17)
115 x (3)3 (9:26:26)

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((85 x 10) + (2 x 15))5

Clean Grip Jefferson Curl + Standing Band Tricep Pushdown:
((20 @60s) + (Green x 20))5

2019APR18 (REST)

Rest:

- Dealing with some low back issues, so I decided to take a day off before it really flares up and sidelines me from the platform.  I'll get back at it tomorrow -- hopefully.

2019APR17 (WEN5/3/1 D4.W2.C16K)

Bench Press:
20 x (5)2
58 x 5
73 x 5
88 x 3 (3:3:70)
101 x 3 (3:6:73)
113.5 x 4 (4:10:77)
113.5 x 3 (3:13:80)
113.5 x 2 (2:15:82)
113.5 x 1 (1:16:83)

113.5kg x 4 Bench Press

Bench Press + Pull Up:
((63 x 10) + (bw x 3))1
((63 x 10) + (bw + 9 x 3))1
((63 x 10) + (bw + 11 x 3))1
((63 x 10) + (bw + 13 x 3))1
((63 x 10) + (bw + 15 x 3))1

Dips + Trap Bar Superman Row + Standing Plate Cuban Curl:
((bw + 9 x 8) + (50 x 8) + (2 x 15))1
((bw + 11 x 8) + (65 x 8) + (2 x 15))1
((bw + 13 x 8) + (70 x 8) + (2 x 15))1
((bw + 15 x 8) + (70 x 8) + (2 x 15))1
((bw + 17 x 8) + (70 x 8) + (2 x 15))1

KB Jefferson Curl + Standing Band Face Pull + Loading Pin Heavy Hammer:
((8 @60s) + (Green x 10) + (2.5 x 10))3

2019APR16 (WEN5/3/1 D3.W2.C16K)

Power Clean + Power Jerk:
20 x (1+1)3
45 x (1+1)3
55 x (1+1)3
65 x (1+1)3
75 x (1+1)3
85 x (1+1)2
95 x (1+1)1 (2:2:42)
85 x (1+1)1
105 x (1+1)1 (2:4:44)
125 x (1+1)1 (2:6:46)
105 x (1+1)3 (6:12:52)

125kg Power Clean + Power Jerk

Clean Pull:
125 x 3 (3:15:55)
135 x (3)4 (12:27:67)

KB Jefferson Curl + Standing Plate Cuban Curl:
((8 @60s) + (2 x 15))5

2019APR15 (WEN5/3/1 D2.W2.C16K)

Snatch:
20 x (3)2
45 x (3)2
55 x 3
65 x 3
55 x 3
70 x 2
85 x 1 (1:1:11)
75 x 3 (3:4:14)
90 x 2 (2:6:16)
105 x 1 (1:7:17)
85 x (2)4 (8:15:25)

105kg Snatch

Snatch Pull:
95 x 3 (3:18:28)
115 x (3)4 (12:30:40)

Snatch Grip Jefferson Curl + Chin Up + Standing Band Reverse Pec Deck:
((20 @60s) + (bw x 5) + (Green x 10))1
((20 @60s) + (bw x 4) + (Green x 10))1
((20 @60s) + (bw x 3) + (Green x 10))1

KB Jefferson Curl + Chin Up + Standing Plate Cuban Curl:
((8 @60s) + (bw x 2) + (2 x 15))2

2019APR14 (WEN5/3/1 D1.W2.C16K)

Back Squat:
20 x (5)2
73 x (5)2
103 x 5
133 x 3 (3:3:3)
152 x 3 (3:6:6)
171 x 3 (3:9:9)
171 x 1 (1:10:10)

171kg x 3 Back Squat

Back Squat + Standing Plate Cuban Curl:
((95 x 10) + (2 x 15))5

Reverse Hyper (Strap) + KB Bulgarian Lunge + Standing Tricep Pushdown:
((85 x 10) + (8 x 6 L/R) + (Purple2 x 20))5

KB Jefferson Curl + KB Calf Raise + Seated Reverse Wrist Curl + Wrist Curl:
((8 @60s) + (12 x 10) + (20 x 10/10))1
((8 @60s) + (16 x 10) + (20 x 10/10))1
((8 @60s) + (20 x 10) + (20 x 10/10))1
((8 @60s) + (16 x 10) + (20 x 10/10))1
((8 @60s) + (12 x 10) + (20 x 10/10))1

2019APR13 (WEN5/3/1 D4.W1.C16K)

Bench Press:
20 x (5)2
62 x (5)2
82 x 5 (5:5:89)
94.5 x 5 (5:10:94)
107 x 7 (7:17:101)
107 x 3 (3:20:104)

Bench Press + Pull Up:
((63 x 10) + (bw x 2))1
((63 x 10) + (bw + 8 x 2))1
((63 x 10) + (bw + 10 x 2))1
((63 x 10) + (bw + 12 x 2))1
((63 x 10) + (bw + 14 x 2))1

Dips + Trap Bar Superman Row + Standing Plate Cuban Curl:
((bw x 10) + (20 x 10) + (2 x 10))1
((bw + 8 x 10) + (40 x 10) + (2 x 10))1
((bw + 9 x 10) + (50 x 10) + (2 x 10))1
((bw + 10 x 10) + (60 x 10) + (2 x 10))1
((bw + 11 x 10) + (70 x 10) + (2 x 10))1

KB Jefferson Curl + Pull Up + Twist Yo Wrist:
((8 @60s) + (bw x 2) + (5 x 1 Up/Down))3

KB Jefferson Curl + Standing Band Face Pull + Twist Yo Wrist:
((8 @60s) + (Green x 10) + (5 x 1 Up/Down))2

2019APR12 (WEN5/3/1 D3.W1.C16K)

Clean + Power Jerk:
20 x (1+1)5
35 x (1+1)3
55 x (1+1)3
75 x (1+1)3
95 x (1+1)1 (2:2:55)
115 x (1+1)1 (2:4:57)
125 x (1+1)1 (2:6:59)

125kg Clean + Power Jerk

Power Clean + Power Jerk:
105 x (1+1)5 (10:16:69)

Clean Pull:
105 x 3 (3:19:72)
125 x 3 (3:22:75)
135 x (3)3 (9:31:84)

2019APR11 (WEN5/3/1 D2.W1.C16K)

Snatch:
20 x (3)2
45 x (2)3
65 x (2)2
85 x (1)2 (2:2:17)
95 x 1 (1:3:18)
75 x 2 (2:5:20)
95 x 1 (1:6:21)
105 x M
105 x 1 (1:7:22)
85 x (2)5 (10:17:32)

105kg Snatch

Snatch Pull:
85 x 3 (3:20:35)
100 x 3 (3:23:38)
115 x (3)5 (15:38:53)

KB Jefferson Curl + Standing Plate Cuban Curl + Loading Pin Heavy Hammer:
((8@60s) + (2 x 20) + (2.5 x 10 L/R))3

KB Jefferson Curl + Seated Barbell Wrist Curl + Standing Band Reverse Pec Deck:
((8@60s) + (20 x 50) + (Pur2 x 10))2

2019APR10 (WEN5/3/1 D1.W1.C16K)

Back Squat:
20 x (5)2
63.5 x (5)2
93.5 x 5
123.5 x 5 (5:5:5)
142.5 x 5 (5:10:10)
161.5 x 5 (5:15:15)

161.5kg x 5 Back Squat

Back Squat + Standing Plate Cuban Curl:
((95 x 10) + (2 x 10))5

Bulgarian Lunge + Reverse Hyper (Strap) + Axle Curl:
((bw x 6 L/R) + (85 x 10) + (15 x 10))5

KB Jefferson Curl + Twist Yo Wrist + Squat Belt Calf Raise:
((8@60s) + (2.5 x 1 Up/Down) + (24 x 10))1
((8@60s) + (3 x 1 Up/Down) + (24 x 10))1
((8@60s) + (3.5 x 1 Up/Down) + (24 x 10))1
((8@60s) + (4 x 1 Up/Down) + (24 x 10))1
((8@60s) + (4.5 x 1 Up/Down) + (24 x 10))1

2019APR09 (WEN5/3/1 D4.W4.C15) * DELOAD

Clean + Power Jerk:
20 x (1+1)3
42.5 x (1+1)3
52.5 x (1+1)3
62.5 x (1+1)3
72.5 x (1+1)3
87.5 x (1+1)3 (6:6:53)
102.5 x (1+1)4 (8:14:61)

Clean Pull:
112.5 x (3)3 (9:23:70)

Power Clean + Power Jerk:
112.5 x (1+1)4 (8:31:78)

112.5kg Power Clean + Power Jerk

Snatch Grip Jefferson Curl + Standing Band Reverse Pec Deck:
((8@60s) + (Pur2 x 10))3

2019APR08 (WEN5/3/1 D3.W4.C15) * DELOAD

Snatch:
20x (3)2
42.5 x (1)5
52.5 x (1)2
62.5 x (1)2
72.5 x 1
82.5 x (1)4 (4:4:34)

Snatch Pull:
92.5 x (3)3 (9:13:43)

Snatch:
92.5 x (1)4 (4:17:47)

92.5kg Snatch

KB Jefferson Curl + Standing Plate Cuban Curl:
((8@60s) + (1.25 x 20))3

Standing Band Tricep Push Down + Standing Band Reverse Pec Deck:
((Pur2 x 20) + (Pur2 x 10))2

2019APR07 (WEN5/3/1 D2.W4.C15) * DELOAD

Bench Press:
20 x (5)3
59 x 5 (5:5:20)
74 x 5 (5:10:25)
88 x 5 (5:15:30)

Bench Press + Seated KB Press:
((74 x 10) + (8 x 10))5

Dips + Snatch Grip Superman Rows:
((bw x 10) + (50 x 10))5

KB Jefferson Curl + Pull Up + Standing Plate Cuban Curl:
((8@60s) + (bw x 2) + (2 x 20))5

2019APR06 (WEN5/3/1 D1.W4.C15) * DELOAD

Back Squat:
20 x 5
51 x (5)2
71 x 5
91 x 5 (5:5:5)
114 x 5 (5:10:10)
136 x 5 (5:15:15)

136kg x 5 Back Squat

Back Squat + Standing Plate Cuban Curl:
((114 x 10) + (2 x 20))5

Reverse Hyper (Strap) + Loading Pin Jefferson Curl:
((80 x 10) + (15 @60s))3

Reverse Hyper (Strap) + Seated Wrist Curl:
((80 x 10) + (20 x 50))2

2019APR05 (REST)

Rest:

- Travel day back to Kentucky.

2019APR04 (WEN5/3/1 D4.W3.C15)

6" Block Clean + Power Jerk:
20 x (1+1)5
40 x (1+1)2
42.5 x (1+1)3
52.5 x (1+1)2
62.5 x (1+1)1
52.5 x (1+1)3
72.5 x (1+1)2
92.5 x (1+1)1 (2:2:40)
82.5 x (1+1)3
102.5 x (1+1)2 (4:6:44)
122.5 x (1+1)1 (2:8:46)
102.5 x (1+1)2 (4:12:50)

122.5kg 6" Block Clean + Power Jerk

Clean Pull:
122.5 x 3 (3:15:53)
132.5 x (3)3 (9:24:62)

Clean Grip Jefferson Curl + Standing Plate Cuban Curl:
((20 @ 60s) + (2 x 20)3

2019APR03 (WEN5/3/1 D3.W3.C15)

6" Block Snatch:
20 x (3)3
42.5 x (3)3
52.5 x (3)2
62.5 x 3
52.5 x 2
62.5 x 2
72.5 x 2 (2:2:19)
62.5 x 1
82.5 x 1 (1:3:20)
102.5 x (M)2
82.5 x 1 (1:4:21)
87.5 x 1 (1:5:22)
92.5 x 1 (1:6:23)
97.5 x 1 (1:7:24)
102.5 x 1 (1:8:25)
82.5 x (2)2 (4:12:29)

102.5kg 6" Block Snatch

6" Block Snatch Pull:
112.5 x (3)3 (9:21:38)

Snatch Grip Jefferson Curl + Standing Plate Cuban Curl:
((20 @60s) + (2 x 20))3

2019APR02 (REST)

Rest:

- Today is a travel day to Illinois to enjoy spring break with the in-laws.

2019APR01 (WEN5/3/1 D2.W3.C15)

Bench Press:
20 x (5)2
50 x (5)2
70 x 5
90 x 5
110 x 5 (5:513)
125 x 3 (3:8:16)
140 x 1 (1:9:17) * PR

140kg Bench Press * PR

Bench Press + KB Seated Press:
((74 x 10) + (16 x 6))1
((74 x 10) + (20 x 6))1
((74 x 10) + (24 x 6))1
((74 x 10) + (20 x 6))1
((74 x 10) + (16 x 6))1

Dips + Superman Row:
((bw x 10) + (50 x 6))1
((bw x 10) + (65 x 6))1
((bw x 10) + (80 x 6))1
((bw x 10) + (95 x 6))1
((bw x 10) + (110 x 6))1

Superman Sweep + Standing Plate Cuban Curl:
((20 x 10) + (2 x 20))3

* Today was pretty epic with a 140kg bench press!  A PR!  Matter of fact, I haven't benched this much weight since I was in my early 30's.  Very pleased!

2019MAR31 (WEN5/3/1 D1.W3.C15)

Back Squat:
20 x (5)2
60 x (5)2
100 x 5
140 x 5
170 x 5 (5:5:5)
193 x 3 (3:8:8)
215 x M

193kg x 3 Back Squat

Back Squat + Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((114 x 10) + (2 x 20) + (Purple2 x 20))5

Reverse Hyper (Strap) + Loading Pin Plate Jefferson Curl + Captains of Crush:
((80 x 10) + (10 x 1 @60s) + (#1 x 6 L/R))1
((80 x 10) + (12.5 x 1 @60s) + (#1.5 x 3 L/R))1
((80 x 10) + (15 x 1 @60s) + (#2 x 1 L/R))1
((80 x 10) + (17.25 x 1 @60s) + (#2.5 x 1/4 short L/R1))1
((80 x 10) + (12.5 x 1 @60s) + (#2 x 1L/#2.5 x 1R))1

* Notes:

- Today was not exactly the day that I was expecting on the platform.  I missed a very big 215kg back squat by nearly millimeters!  This would have been a lifetime personal record!

After reflection, I should have made this lift; however, I've told myself that I would stay deliberate and calculated with my lifts; especially, with regards to injury prevention and I wouldn't expose myself any avoidable or preventable injury.  So, I bailed on this back squat, but I'm not quite as disappointed as you might think.  The last time I missed a back squat was back in October of 2018 at 180kg.  Missing a back squat that is 35kg heavier, tells me that I've made a significant amount of progress this lift.  Furthermore, I accept the reality that I won't have a perfect day all the time.  Weightlifting is tough, and some days you come out on top, and other days you get crushed.  Today, just happened to be a day where I lost my battle with the barbell.

Could I have done more?  Could I have done less?  Yes and yes, but today was a good benchmark to get at -- even if I missed the lift, because it makes me realize that I have a lot more potential and strength than I give myself credit for.  So, I'll keep on showing up, grinding away, and eventually 215kg will become a routine lift!

215kg Back Squat Fail

2019MAR30 (WEN5/3/1 D4.W2.C15)

Snatch:
20 x (3)3
40 x (3)3
50 x (3)3
60 x (2)2
70 x (2)2
82.5 x 1 (1:1:56)
92.5 x 1 (1:2:57)
87.5 x 1 (1:3:58)
97.5 x 1 (1:4:59)
92.5 x 1 (1:5:60)
102.5 x 1 (1:6:61) * dmax
82.5 x (2)3 (6:12:67)

102.5kg Snatch

Snatch Pull:
112.5 x (3)3 (9:21:76)

Clean + Squat Jerk:
20 x (1+1)5

Hip Clean + Squat Jerk:
20 x (3+1)5

KB Jefferson Curl + Standing Plate Cuban Curl + Loading Pin Heavy Hammer:
((8 x 1 @60s) + (2 x 20) + (2.5 x 10 L/R))3

2019MAR29 (WEN5/3/1 D3.W2.C15)

Bench Press:
20 x (5)3
43 x 5
63 x 5
83 x 5
103 x 3 (3:3:51)
118 x 3 (3:6:54)
132 x 1 (1:7:55)

132kg Bench Press

Bench Press + Seated KB Press:
((74 x 10) + (12 x 8))1
((74 x 10) + (16 x 8))1
((74 x 10) + (20 x 8))1
((74 x 10) + (16 x 8))1
((74 x 10) + (12 x 8))1

Dips + Superman Rows:
((bw x 10) + (40 x 8))1
((bw x 10) + (50 x 8))1
((bw x 10) + (60 x 8))1
((bw x 10) + (70 x 8))1
((bw x 10) + (80 x 8))1

KB Jefferson Curl + Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((8 x 1 @60s) + (2 x 20) + (Purple2 x 20))5

2019MAR28 (WEN5/3/1 D2.W2.C15)

Power Clean + Power Jerk:
20 x (1+1)5
40 x (1+1)5
52.5 x (1+1)3

18" Block Power Clean + Power Jerk:
62.5 x (1+1)3
72.5 x (1+1)3
82.5 x (1+1)3
92.5 x (1+1)3 (6:6:13)
102.5 x (1+1)3 (6:12:19)
112.5 x (1+1)2 (4:16:23)
122.5 x M
122.5 x (1+1)2 (4:20:27)
105.5 x (1+1)3 (6:26:33)

122.5kg 12" Block Power Clean + Power Jerk

Block Clean Pull:
102.5 x 3 (3:29:36)
122.5 x 3 (3:32:39)
132.5 x (3)3 (9:41:48)

KB Jefferson Curl + Standing Plate Cuban Curl + Loading Pin Wrist Roller:
((8 x 1 @60s) + (1.5 x 20) + (2.5 x 1 Up/Down))1
((8 x 1 @60s) + (1.5 x 20) + (3.75 x 1 Up/Down))1
((8 x 1 @60s) + (1.5 x 20) + (4.25 x 1 Up/Down))1

KB Jefferson Curl + Twist Yo Wrist + Standing Band Reverse Pec Deck:
((8 x 1 @60s) + (3.75 x 1 Up/Down) + (Green x 20))1
((8 x 1 @60s) + (5 x 1 Up/Down) + (Green x 20))1

2019MAR27 (WEN5/3/1 D1.W2.C15)

Back Squat:
20 x (5)3
79 x (5)2
109 x 5
139 x 5
159 x 3 (3:3:3)
182 x 3 (3:6:6)
204 x 1 (1:7:7)

204kg Back Squat

Back Squat + Standing Plate Cuban Curl + Captains of Crush:
((114 x 10) + (1.5 x 20) + (#1 x 10 L/R))5

Reverse Hyper (Strap) + Standing Band Reverse Pec Deck:
((80 x 10) + (Green x 20))5

KB Jefferson Curl + Loading Pin Heavy Hammer:
((8 x 1 @60s) + (2.5 x 10 L/R))1
((8 x 1 @60s) + (3 x 10 L/R))1
((8 x 1 @60s) + (3.5 x 10 L/R))1
((8 x 1 @60s) + (4 x 10 L/R))1
((8 x 1 @60s) + (4.5 x 10 L/R))1

2019MAR26 (WEN5/3/1 D4.W1.C15)

18" Block Snatch:
20 x (3)3
42.5 x (1)5
52.5 x (1)3
62.5 x (1)3
72.5 x (1)2
82.5 x M
82.5 x 1 (1:1:66)
72.5 x 3
82.5 x 2 (2:3:68)
92.5 x 1 (1:4:69)
102.5 x (M)4
92.5 x M
92.5 x 1 (1:5:70)
102.5 x (M)3
102.5 x 1 (1:6:71)
82.5 x (2)3 (6:12:77)

102.5kg 18" Block Snatch

Snatch Pull:
92.5 x 3 (3:15:80)
102.5 x 3 (3:18:83)
112.5 x (3)3 (3:27:92)

KB Jefferson Curl + Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((8 x 1 @60s) + (1.5 x 20) + (Purple2 x 10 Sup/Pro))3

KB Jefferson Curl + Standing Band Face Pull + Standing Reverse Curl:
((8 x 1 @60s) + (Green x 10) + (20 x 10))2

2019MAR25 (WEN5/3/1 D3.W1.C15)

Bench Press:
20 x (5)2
55 x (5)2
75 x 5
95 x 5 (5:5:54)
110 x 5 (5:10:59)
125 x 3 (3:13:62)
125 x 2 (2:15:64)
125 x 1 (1:16:65)

125kg x 3 Bench Press

Bench Press + Seated KB Press:
((74 x 10) + (8 x 10))1
((74 x 10) + (12 x 10))1
((74 x 10) + (16 x 10))1
((74 x 10) + (12 x 10))1
((74 x 10) + (8 x 10))1

Dips + Superman Rows:
((bw x 10) + (40 x 10))1
((bw x 10) + (45 x 10))1
((bw x 10) + (50 x 10))1
((bw x 10) + (55 x 10))1
((bw x 10) + (60 x 10))1

KB Jefferson Curl + Fat Grip Wrist Roller + Standing Plate Cuban Curl:
((8 x 1 @60s) + (2.5 x 1 Up/Down) + (1.5 x 20)3

KB Jefferson Curl + Loading Pin Heavy Hammer + Standing Band Face Pull:
((8 x 1 @60s) + (3 x 10 L/R) + (Green x 10))2

2019MAR24 (REST)

Rest:

- I'm taking a day off from training.  My left knee is giving me hell lately.  For some reason, it's not tracking properly and causing me pain on the medial side of the knee.  Walking feels awkward and there is a slight limp in my gait.  Rest is probably the best remedy for the short term.

2019MAR23 (WEN5/3/1 D2.W1.C15)

18" Block Clean + Power Jerk:
20 x (1+1)3
42.5 x (1+1)5
62.5 x (1+1)3
82.5 x (1+1)2
102.5 x (1+1)1 (2:2:17)
92.5 x (1+1)2 (4:6:21)
112.5 x (1+1)1 (2:8:23)
102.5 x (1+1)2 (4:12:27)
122.5 x (1+1)1 (2:14:29)
102.5 x (1+1)4 (8:22:37)

122.5kg 18" Block Clean + Power Jerk

Clean Pull:
112.5 x 3 (3:25:40)
132.5 x (3)3 (9:34:49)

KB Jefferson Curl + Standing Plate Cuban Curl + Standing Wrist Roller:
((8 x 1 @60s) + (1.5 x 20) + (2.5 x 1 Up/Down))1
((8 x 1 @60s) + (1.5 x 20) + (3 x 1 Up/Down))1
((8 x 1 @60s) + (1.5 x 20) + (3.5 x 1 Up/Down))1
((8 x 1 @60s) + (1.5 x 20) + (4 x 1 Up/Down))1
((8 x 1 @60s) + (1.5 x 20) + (4.5 x 1 Up/Down))1

2019MAR22 (WEN5/3/1 D1.W1.C15)

Back Squat:
20 x 5
67 x (5)2
107 x 5
147 x 5 (5:5:5)
170 x 5 (5:10:10)
193 x 2 (2:12:12)

193kg x 2 Back Squat

Back Squat + Standing Plate Cuban Curl:
((114 x 10) + (1.5 x 20))5

Reverse Hyper (Strap) + Loading Pin Heavy Hammer:
((80 x 10) + (2.5 x 10 L/R))5

KB Jefferson Curl + Seated Wrist Curl:
((8 x 1 @60s) + (20 x 25))5

2019MAR21 (WEN5/3/1 D3.W4.C14) * DELOAD

Bench Press:
20 x (5)2
57 x 5 (5:5:43)
72 x 5 (5:10:48)
86 x 5 (5:15:53)

Bench Press + Bent Over KB Row + Pull Up:
((72 x 10) + (32 x 6 L/R) + (bw x 2))5

Dips + Lying Stiff Arm Pullover + Close Grip Bench:
((bw x 10) + (20 x 10) + (20 x 10))3

KB Jefferson Curl + Standing Plate Cuban Curl + Loading Pin Heavy Hammer:
((8 x 1 @60s) + (1.5 x 20) + (2.5 x 10 L/R))3

2019MAR20 (WEN5/3/1 D2.W4.C14) * DELOAD

24" Block Snatch:
20 x (3)3
40 x (3)2
50 x (3)3
60 x 2
70 x 1 (1:1:16)
60 x 3
70 x 2 (2:3:18)
80 x 1 (1:4:19)
70 x 3 (3:7:22)
80 x 2 (2:9:24)
90 x 1 (1:10:25)
95 x 1 (1:11:26)
100 x M
100 x 1 (1:12:27)
105 x (M)2
90 x 1 (1:13:28)
92.5 x 1 (1:14:29)
95 x M

100kg 24" Block Snatch

Snatch Pull:
95 x 3 (3:17:32)
105 x 3 (3:20:35)
115 x 3 (3:23:38)

KB Jefferson Curl + Standing Plate Cuban Curl + Hanging Hip Shift:
((8 x 1 @60s) + (1.5 x 20) + (bw x 6 L/R))3

2019MAR19 (WEN5/3/1 D1.W4.C14) * DELOAD

Back Squat:
20 x (5)3
58 x 5
88 x 5 (5:5:5)
111 x 5 (5:10:10)
133 x 5 (5:15:15)

133kg x 5 Back Squat

Back Squat + Standing Plate Cuban Curl:
((111 x 10) + (1.5 x 20))5

Reverse Hyper (Strap) + Standing Band Face Pull + Standing Wrist Roller + KB Jefferson Curl:
((70 x 10) + (Green x 10) + (5 x 1 Up/Down) + (8 x 1 @60s))3

2019MAR18 (WEN5/3/1 D4.W3.C14)

6" Block Clean + Power Jerk:
20 x (1+1)3
40 x (1+1)3
50 x (1+1)3
60 x (1+1)3
70 x (1+1)3
80 x (1+1)2
90 x (1+1)1 (2:2:42)
80 x (1+1)1
100 x (1+1)1 (2:4:44)
120 x (1+1)1 (2:6:46)
100 x (1+1)4 (8:14:54)

120kg 6" Block Clean + Power Jerk

Clean Pull:
100 x 3 (3:17:57)
120 x 3 (3:20:60)
140 x (3)2 (6:26:66)

KB Jefferson Curl + Standing Plate Cuban Curl:
((8 x 1 @60s) + (1.5 x 20))5

Loading Pin Heavy Hammer + Cable Wrist Roller:
((2.5 x 10 L/R) + (2.5 x 1 Up/Down))1
((2.5 x 10 L/R) + (3.75 x 1 Up/Down))1
((2.5 x 10 L/R) + (5 x 1 Up/Down))1

2019MAR17 (REST)

Rest:

- Taking a day off.

2019MAR16 (WEN5/3/1 D3.W3.C14)

Bench Press:
20 x (5)2
47 x 5
67 x 5
87 x 5
107 x 5 (5:5:36)
122 x 3 (3:8:39)
136 x 1 (1:9:40)

136kg Bench Press

Bench Press + Bent Over KB Row + Chin Up:
((72 x 10) + (32 x 6 L/R) + (bw x 2))5

Dips + Lying Stiff Arm Pullover + Close Grip Bench + Pull Up:
((bw x 10) + (20 x 10) + (20 x 10) + (bw x 2))5

KB Jefferson Curl + Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((8 x 1 @60s) + (1.5 x 20) + (Purple2 x 10 pronated/10 suplinated))3

2019MAR15 (WEN5/3/1 D2.W3.C14)

6" Block Snatch:
20 x (3)3
40 x (3)3
50 x 3
60 x 2
70 x 1
80 x 1 (1:1:10)
90 x 1 (1:2:11)
100 x (M)2
90 x 1 (1:3:12)
95 x 1 (1:4:13)
100 x 1 (1:5:14)
105 x M
105 x 1 (1:6:15)
107.5 x (M)2
97.5 x (M)2

Snatch:
90 x 1 (1:7:16)
100 x 1 (1:8:17)
110 x 1 (1:9:18)

110kg Snatch

Power Snatch:
92.5 x (2)2 (4:13:22)

Snatch Pull:
100 x 3 (3:16:25)
110 x 3 (3:19:28)
120 x 3 (3:22:31)

KB Jefferson Curl + Loading Pin Heavy Hammer:
((8 x 1 @60s) + (2.5 x 10 L/R))3

2019MAR14 (WEN5/3/1 D1.W3.C14)

Back Squat:
20 x (5)2
47 x (5)2
77 x (5)
107 x 5
137 x 5
167 x 5 (5:5:5)
189 x 3 (3:8:8)
211 x 1 (1:9:9) * PR

211kg Back Squat

Back Squat + Standing Plate Cuban Curl:
((111 x 10) + (1.5 x 20))5

Reverse Hyper (Strap) + Good Morning + Behind the Neck Press:
((70 x 10) + (20 x 6) + (20 x 6))5

KB Jefferson Curl + Hanging Hip Shifts:
((8 x 1 @60s) + (bw x 6 L/R))3

KB Jefferson Curl + Captains of Crush:
((8 x 1 @60s) + (#2 x 1 + #1.5 x 2 + #1 x 4 + #T x 8))2

2019MAR13 (WEN5/3/1 D4.W2.C14)

12" Block Clean + Power Jerk:
20 x (1+1)6
40 x (3+1)4
50 x (3+1)2
60 x (3+1)1
70 x (2+1)1
80 x (1+1)1
70 x (3+1)1
80 x (2+1)1
90 x (1+1)1 (2:2:46)
80 x (1+1)1
90 x (1+1)1 (2:4:48)
100 x (1+1)1 (2:6:50)
90 x (1+1)1 (2:8:52)
100 x (1+1)1 (2:10:54)
110 x (1+1)1 (2:12:56)
120 x (1+1)1 (2:14:58)
102.5 x (2+1)3 (9:23:67)

120kg 12" Block Clean + Power Jerk

Clean Pull:
120 x 3 (3:26:70)
130 x 3 (3:29:73)
135 x 3 (3:32:76)
140 x 3 (3:35:79)

KB Jefferson Curl + Standing Band Face Pull + Standing Band Tear Aparts:
((8 x 1 @60s) + (Green x 10) + (Green x 10))3

KB Jefferson Curl + Loading Pin Heavy Hammer:
((8 x 1 @60s) + (2.5 x 10 L/R))2

Loading Pin Heavy Hammer + Seated Barbell Wrist Curl:
((2.5 x 10 L/R) + (20 x 25))3

2019MAR12 (WEN5/3/1 D3.W2.C14)

Bench Press:
20 x (5)3
40 x (5)2
60 x 5
80 x 5
100 x 3 (3:3:35)
114 x 3 (3:6:38)
129 x 2 (2:8:40)
129 x (1)4 (4:12:44)

129kg x 2 Bench Press

Bench Press + Bent Over KB Row + Chin Up:
((72 x 10) + (32 x 8 L/R) + (bw x 2))5

Dips + Lying Stiff Arm Barbell Pullover + Close Grip Bench Press:
((bw x 10) + (20 x 10) + (20 x 10))5

Heavy Hammer + KB Jefferson Curl:
((5# x 10 L/R) + (8 x 1 @60s))1
((3.75# x 15 L/R) + (8 x 1 @60s))1
((2.5# x 20 L/R) + (8 x 1 @60s))1

2019MAR11 (WEN5/3/1 D2.W2.C14)

Snatch:
20 x (3)3
40 x (2)3
50 x (2)3
60 x (2)2
70 x (2)2
80 x 2 (2:2:9)
90 x (1)2 (2:4:11)
95 x (1)2 (2:6:13)
100 x M
101 x 1 (1:7:14)
103 x 1 (1:8:15)
105 x 1 (1:9:16)
108 x 1 (1:10:17)
88 x (2)3 (6:16:23)

108kg Snatch

Snatch Pull:
118 x (3)3 (9:25:32)

Good Morning + Standing Plate Cuban Curl:
((20 x 6) + (1.5 x 20))5

2019MAR10 (WEN5/3/1 D1.W2.C14)

Back Squat:
20 x (5)3
45 x (5)2
65 x (5)2
95 x 5
125 x 5
155 x 3 (3:3:3)
178 x 3 (3:6:6)
200 x 1 (1:7:7)

200kg Back Squat

Back Squat:
111 x (10)5

Good Morning + Standing Plate Cuban Curl:
((20 x 6) + (1.5 x 10))5

Jefferson Curl:
20 x (1)5

2019MAR09 (WEN5/3/1 D4.W1.C14)

Clean + Power Jerk:
20 x (1+1)5
40 x (1+1)6
50 x (1+1)4
60 x (1+1)2
70 x (1+1)1
60 x (1+1)1
80 x (1+1)1
90 x (1+1)1 (2:2:59)
80 x (1+1)1
100 x (1+1)1 (2:4:61)
110 x (1+1)1 (2:6:63)
120 x (1+1)1 (2:8:65)
125 x (1+1)1 (2:10:67)
105 x (1+1)3 (6:16:73)

125kg Clean + Power Jerk

Clean Pull:
120 x (3)2 (6:22:79)
130 x 3 (3:25:82)

Jefferson Curl + Standing Plate Cuban Curl:
((20 x 1) + (1.5 x 20))5

2019MAR08 (WEN5/3/1 D3.W1.C14)

Snatch:
20 x (3)3
40 x (2)5
50 x 3
60 x 2
50 x 3
60 x 2
70 x 1 (1:1:35)
80 x 1 (1:2:36)
70 x 2 (2:4:38)
80 x 1 (1:5:39)
90 x 1 (1:6:40)
100 x 1 (1:7:41)
100 x 1 (1:8:42)
110 x M
100 x 1 (1:9:43)
90 x 1 (1:10:44)
90 x M
90 x 1 (1:11:45)
90 x 1 (1:12:46)
100 x 1 (1:13:47)
100 x 1 (1:14:48)

100kg Snatch

Snatch Pull:
110 x (3)3 (9:23:57)

2019MAR07 (WEN5/3/1 D2.W1.C14)

Back Squat:
20 x (5)3
54 x (5)2
84 x 5
114 x 5
144 x 5 (5:5:25)
167 x 5 (5:10:30)
189 x 3 (3:13:33)
189 x 1 (1:14:34)

189kg x 3 Back Squat

Back Squat + Standing Plate Cuban Curl:
((111 x 10) + (1.5 x 20))5

Reverse Hyper (Strap) + KB Jefferson Curl:
((70 x 10) + (8 x 1 @60s))5

Heavy Hammer:
2.5# x 10 L/R
3.75# x 10 L/R
5# x (10 L/R)3

2019MAR06 (WEN5/3/1 D1.W1.C14)

Bench Press:
20 x 5
53 x 5
73 x 5
93 x 5 (5:5:5)
107 x 5 (5:10:10)
122 x (3)3 (9:19:19)
122 x 1 (1:20:20)

122kg x 3 Bench Press

Bench Press + Bent Over KB Row + Chin Up:
((72 x 10) + (28 x 10 L/R) + (bw x 2))5

Dips + Lying Stiff Arm Barbell Pullover + Close Grip Bench Press + Pull Up:
((bw x 10) + (20 x 10) + (20 x 10) + (bw x 2))1
((bw + 8 x 10) + (25 x 10) + (25 x 10) + (bw x 2))1
((bw + 10 x 10) + (30 x 10) + (30 x 10) + (bw x 2))1

KB Jefferson Curl + Standing Plate Cuban Curl + Standing Band Face Pull:
((8 x 1 @60s) + (1.5 x 20) + (Green x 10))5

Seated Barbell Wrist Curl:
20 x 25
21 x 25
22 x 25
23 x 25

2019MAR05 (WEN5/3/1 D4.W4.C13) * DELOAD

12" Block Power Clean + Power Jerk:
20 x (1+1)5
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1 (2:2:42)
80 x (1+1)3
100 x (1+1)2 (4:6:46)
120 x M
120 x (1+1)1 (2:8:48)
100 x (1+1)2 (4:12:52)

120kg 12" Block Power Clean + Power Jerk

12" Block Clean + Squat Jerk:
70 x (1+1)3
90 x (1+1)2 (4:16:56)
115 x (1+1)1 (2:18:58)
115 x (1+1)1 (2:20:60)
115 x (1+1)1 (2:22:62)
115 x (1+1)1 (2:24:64)
115 x (1+1)1 (2:26:66)

Reverse Hyper (Strap) + KB Jefferson Curl:
((60 x 10) + (8 x 1 @60s))3

Reverse Hyper (Strap) + Barbell Jefferson Curl:
((60 x 10) + (20 x 1 @60s))2

2019MAR04 (WEN5/3/1 D3.W4.C13) * DELOAD

12" Block Snatch:
20 x (3)2
40 x (1)3
50 x (1)3
60 x (1)3
50 x 1
70 x 1
80 x 1 (1:1:31)
60 x 1
80 x 1 (1:2:32)
90 x 1 (1:3:33)
70 x 1
90 x 1 (1:4:34)
100 x (M)2
100 x 1 (1:5:35)
80 x 1 (1:6:36)
100 x 1 (1:7:37)
110 x 1 (1:8:38)
90 x 1 (1:9:39)
110 x 1 (1:10:40)
120 x (M)4
100 x (M)2
110 x M

110kg 12" Block Snatch

KB Jefferson Curl + Standing Plate Cuban Curl:
((8 x 1 @60s) + (1.25 x 10))3

2019MAR03 (WEN5/3/1 D2.W4.C13) * DELOAD

Bench Press:
20 x (5)2
56 x 5 (5:5:20)
70 x 5 (5:10:25)
84 x 5 (5:15:30)

Bench Press + Bent Over Alternating KB Rows:
((70 x 10) + (32 x 4 L/R))5

Dips + Lying Stiff Arm Barbell Pullover + Close Grip Bench:
((bw x 10) + (20 x 10) + (20 x 10))5

2019MAR02 (WEN5/3/1 D1.W4.C13) * DELOAD

Back Squat:
20 x (5)2
57 x (5)2
87 x 5 (5:5:5)
109 x 5 (5:10:10)
131 x 5 (5:15:15)

131kg x 5 Back Squat

Back Squat:
109 x (10)5

Reverse Hyper (Strap) + KB Jefferson Curl:
((60 x 10) + (8 x 1 @60s))3

Standing Reverse Barbell Wrist Curl:
20 x (25)3

2019MAR01 (WEN5/3/1 D3.W3.C13)

12" Block Panda Clean + Power Clean + Power Jerk:
20 x (1+1+1)3
40 x (1+1+1)3
60 x (1+1+1)3
80 x (1+1+1)3
70 x (1+1+1)2
90 x (1+1+1)2 (6:6:26)
110 x (1+1+1)2 (6:12:32)
100 x (1+1+1)1 (3:15:35)
120 x (1+1+1)1 (3:18:38)
140 x (1+M+0)2 (2:20:40)
110 x (1+1+1)3 (9:29:49)

120kg 12" Block Panda Pull + Power Clean + Power Jerk

12" Block Clean + Squat Jerk:
20 x (1+1)3
40 x (1+1)3
60 x (1+1)2
80 x (1+1)1
90 x (1+1)1 (2:31:51)
100 x (1+1)1 (2:33:53)
110 x (1+1)1 (2:35:55)

Panda Clean Pull:
70 x 3
100 x 3 (3:38:58)
120 x 3 (3:41:61)
140 x 2 (2:43:63)

Reverse Hyper (Strap) + KB Jefferson Curl:
((60 x 10) + (8 x 1))3

Standing Band Face Pull + Standing Band Tricep Pushdown + KB Jefferson Curl:
((Green x 10) + (Purplex2 x 25) + (8 x 1))2

2019FEB28 (WEN5/3/1 D2.W3.C13)

Bench Press:
20 x (5)2
45 x 5
65 x 5
85 x 5
105 x 5 (5:5:14)
119 x 3 (3:8:17)
133 x (1)3 (3:11:20)

133kg Bench Press

Bench Press + Bent Over KB Row + Chin Up:
((70 x 10) + (32 x 6 L/R) + (bw x 2))5

Dips + Lying Stiff Arm Barbell Pullover + Close Grip Bench Press:
((bw x 10) + (20 x 10) + (20 x 10))1
((bw + 16 x 6) + (30 x 6) + (30 x 6))1
((bw + 18 x 6) + (35 x 6) + (35 x 6))1
((bw + 20 x 6) + (40 x 6) + (40 x 6))1
((bw + 22 x 6) + (45 x 6) + (45 x 6))1

Standing Plate Cuban Curl + KB Jefferson Curl + Captains of Crush:
((1.5 x 20) + (8 x 1) + (#2 x 1 L/R + #1.5 x 2 L/R + #1 x 4 L/R))3

Standing Band Face Pull + KB Jefferson Curl + Seated Reverse Wrist Curl:
((Green x 10) + (8 x 1) + (20 x 20))2

2019FEB27 (WEN5/3/1 D1.W3.C13)

Back Squat:
20 x (5)3
63 x (5)2
93 x 5
133 x 5
163 x 5 (5:5:5)
185 x 3 (3:8:8)
207 x 1 (1:9:9) * PR

207kg Back Squat

Back Squat + Standing Plate Cuban Curl:
((109 x 10) + (.5 x 20))1
((109 x 10) + (1 x 20))1
((109 x 10) + (1.5 x 20))1
((109 x 10) + (2 x 20))1
((109 x 10) + (2.5 x 20))1

Reverse Hyper (Strap) + KB Jefferson Curl:
((60 x 10) + (8 x 1))5

Good Morning + Seated Wrist Curl:
((20 x 6) + (20 x 25))1
((22.5 x 6) + (22.5 x 25))1
((25 x 6) + (25 x 25))1
((22.5 x 6) + (22.5 x 25))1
((20 x 6) + (20 x 25))1

2019FEB26 (WEN5/3/1 D4.W2.C13)

18" Block Power Clean + Power Jerk:
20 x (1+1)3
40 x (3+1)3
60 x (3+1)2
80 x (3+1)1
60 x (3+1)1
80 x (2+1)1
100 x (1+1)1 (2:2:42)
80 x (3+1)1
100 x (2+1)1 (3:5:45)
120 x (1+1)1 (2:7:47)
100 x (3+1)2 (8:15:55)

120kg 18" Block Power Clean + Power Jerk

18" Block Clean to Squat Jerk:
60 x (1+1)3
80 x (1+1)2
100 x (1+1)2 (4:19:59)
60 x (1+1)2

Panda Clean Pull:
60 x (3)2
100 x 3 (3:22:62)
120 x 2 (2:24:64)
130 x (2)2 (4:28:68)

2019FEB25 (WEN5/3/1 D3.W2.C13)

18" Block Snatch:
20 x (3)3
40 x (1)5
60 x (1)2
80 x 1 (1:1:25)
70 x (1)3 (3:4:28)
90 x (1)2 (2:6:30)
110 x (M)2
90 x (M)2
70 x (1)2 (2:8:32)
90 x M
90 x 1 (1:9:33)
100 x 1 (1:10:34)
105 x (M)4

100kg 18" Block Snatch

KB Jefferson Curl + Good Morning:
((8 x 1) + (20 x 6))3

Snatch Balance:
20 x (1)3
70 x 2
90 x 2
110 x (1)4 (4:14:38)
120 x (M)2
120 x 1 (1:15:39)
130 x 1 (1:16:40)

2019FEB24 (WEN5/3/1 D2.W2.C13)

Back Squat:
20 x (5)2
73 x (5)2
103 x 5
133 x 5
153 x 3 (3:3:20)
174 x 3 (3:6:23)
196 x 1 (1:7:24)

196kg Back Squat

Back Squat:
109 x (10)5

Reverse Hyper (Strap) + Seated Good Morning + Kettlebell Jefferson Curl:
((60 x 10) + (20 x 10) + (8 x 1))5

Standing Plate Cuban Curl + Standing Barbell Wrist Curl:
((1.5 x 20) + (20 x 25))5

2019FEB23 (REST)

Rest:

- Taking a day off to rest and get my shit together before I attack the squats scheduled for tomorrow.

2019FEB22 (WEN5/3/1 D1.W2.C13)

Bench Press:
20 x (5)2
58 x (5)2
78 x 5
98 x 3 (3:3:3)
112 x 3 (3:6:6)
126 x 3 (3:9:9)
126 x 2 (2:11:11)
126 x 1 (1:12:12)
126 x 3 (3:15:15)
126 x 2 (2:17:17)

126kg x 3 Bench Press

Bench Press + Bent Over Kettlebell Row + Chin Up:
((70 x 10) + (28 x 8 L/R) + (bw x 5))5

Dips + Lying Stiff Arm Barbell Pullover + Close Grip Bench:
((bw x 10) + (20 x 10) + (20 x 10))1
((bw + 12 x 8) + (30 x 8) + (30 x 8))1
((bw + 12 x 8) + (32.5 x 8) + (32.5 x 8))1
((bw + 12 x 8) + (35 x 8) + (35 x 8))1
((bw x 10) + (20 x 10) + (20 x 10))1

2019FEB21 (WEN5/3/1 D4.W1.C13)

24" Block Clean + Power Jerk:
20 x (1+1)5
40 x (1+1)5
60 x (1+1)3
80 x (1+1)1
60 x (1+1)3
80 x (1+1)2
100 x (1+1)1 (2:2:67)
110 x (1+1)1 (2:4:69)
120 x (1+1)1 (2:6:71)
100 x (1+1)5 (10:16:81)

120kg 24" Block Clean + Power Jerk

Clean Pull:
100 x 3 (3:19:84)
120 x 3 (3:22:87)
140 x (3)3 (9:31:96)

Jefferson Curl + Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((20 x 1) + (55 x 10) + (1.25 x 20))3

Standing Barbell Wrist Curl:
20 x (25)4

2019FEB20 (WEN5/3/1 D3.W1.C13)

24" Block Snatch:
20 x (3)2
40 x (1)6
50 x (1)5
60 x (1)4
70 x (1)3
80 x (1)2 (2:2:34)
90 x (M)2
80 x 1 (1:3:35)
87.5 x 1 (1:4:36)
95 x 1 (1:5:37)
102.5 x 1 (1:6:38)
82.5 x (3)3 (9:15:47)

102.5kg 24" Block Snatch

Snatch Pull:
82.5 x 3 (3:18:50)
92.5 x 3 (3:21:53)
102.5 x 3 (3:24:56)
112.5 x (3)9 (9:33:65)

Jefferson Curl + Standing Plate Cuban Curl:
((20 x 1) + (1.25 x 20))5

2019FEB19 (WEN5/3/1 D2.W1.C13)

Back Squat:
20 x (5)2
62 x (5)2
102 x 5
142 x 5 (5:5:25)
163 x 5 (5:10:30)
185 x (1)2 (2:12:32)

185kg Back Squat

Back Squat + Reverse Hyper (Strap):
((109 x 10) + (55 x 10))5

Jefferson Curl + Good Morning:
((20 x 1) + (20 x 6))5

2019FEB18 (WEN5/3/1 D1.W1.C13)

Bench Press:
20 x (5)2
51 x (5)2
71 x 5
91 x 5 (5:5:5)
105 x 5 (5:10:10)
119 x 4 (4:14:14)
119 x 3 (3:17:17)
119 x 2 (2:19:19)
119 x 1 (1:20:20)

119kg x 4 Bench Press

Bench Press + Bent Over Alternating Kettlebell Rows + Chin Up:
((70 x 10) + (24 x 10 L/R) + (bw x 2))5

Dips + Stiff Arm Lying Barbell Pull Over + Close Grip Bench + Standing Plate Cuban Curl:
((bw x 10) + (20 x 10) + (20 x 10) + (1.25 x 20))2
((bw + 10 x 10) + (30 x 10) + (30 x 10) + (1.25 x 20))1
((bw x 10) + (20 x 10) + (20 x 10) + (1.25 x 20))2

2019FEB10 - 2019FEB17 (REST - CANCUN VACATION)

Rest:

- Taking a winter vacation to Cancun, Mexico for the week.

2019FEB09 (WEN5/3/1 D2.W5.C12) * DELOAD

Back Squat:
20 x (5)2
55 x (5)2
85 x 5 (5:5:28)
107 x 5 (5:10:33)
129 x 5 (5:15:38)

129kg x 5 Back Squat

Back Squat + Pull Up:
((107 x 10) + (bw x 2))5

Reverse Hyper (Strap) + Good Morning:
((50 x 10) + (20 x 6))5

Jefferson Curl + Chin Up:
((20 x 1) + (bw x 2))5

2019FEB08 (WEN5/3/1 D1.W5.C12) * DELOAD

24" Block Snatch:
20 x (3)3
40 x (3)3
50 x (3)2
60 x 3
50 x 3
65 x 2
80 x 1 (1:1:1)
70 x 3
85 x 2 (2:3:3)
100 x M
100 x 1 (1:4:4)
90 x 2 (2:6:6)
100 x 1 (1:7:7)
95 x M
95 x 1 (1:8:8)
105 x (M)2
105 x 1 (1:9:9)
110 x 1 (1:10:10)
100 x (1)5 (5:15:15)
110 x M
110 x 1 (1:16:16)

110kg 24" Block Snatch

24" Block Snatch Pull:
110 x 3 (3:19:19)
120 x (2)2 (4:23:23)

Reverse Hyper (Strap) + Jefferson Curl:
((50 x 10) + (20 x 1))5

2019FEB07 (WEN5/3/1 D4.W4.C12)

Bench Press:
20 x (5)2
43 x (5)2
63 x 5
83 x 5
103 x 5 (5:5:75)
117 x 3 (3:8:78)
130 x 2 (2:10:80)
137 x 1 (1:11:81)
130 x 2 (2:13:83)
130 x 1 (1:14:84)

137kg Bench Press

Bench Press + Bent Over Alternating Kettlebell Row + Chin Up + Standing Plate Cuban Curl:
((69 x 10) + (32 x 6 L/R) + (bw x 2) + (1.5 x 20))5

Dips + Lying Stiff Arm Barbell Pullover + Close Grip Bench Press + Pull Up:
((bw x 10) + (20 x 10) + (20 x 10) + (bw x 2))1
((bw + 16 x 8) + (30 x 8) + (30 x 8) + (bw x 2))1
((bw + 24 x 6) + (35 x 6) + (35 x 6) + (bw x 2))1
((bw + 32 x 4) + (40 x 4) + (40 x 4) + (bw x 2))1
((bw x 10) + (20 x 10) + (20 x 10) + (bw x 2))1

Bell Up Kettlebell Press:
8 x 10
12 x 6
16 x 6
20 x 4
24 x M
24 x 1

Standing Band Tricep Pushdown + Bent Over Behind the Neck Press + Jefferson Curl:
((Purplex2 x 20) + (pvc x 20) + (20 x 1))5

2019FEB06 (WEN 5/3/1 D3.W4.C12)

18" Block Power Clean + Power Jerk:
20 x (1+1)3
40 x (1+1)3
50 x (1+1)3
60 x (1+1)2
70 x (1+1)1
60 x (1+1)3
80 x (1+1)2
100 x (1+1)1 (2:2:35)
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1 (2:4:37)
110 x (1+1)1 (2:6:39)
120 x (1+1)1 (2:8:41)
130 x (1+1)1 (2:10:43)
115 x (1+1)1 (2:12:45)
125 x (1+1)1 (2:14:47)
140 x (M)2
120 x (1+1)4 (8:22:55)

130kg 18" Block Power Clean + Power Jerk

18" Block Clean Pull:
140 x 3 (3:25:58)
145 x 3 (3:28:61)
150 x 3 (3:31:64)
155 x 3 (3:34:67)
160 x 3 (3:37:70)

Jefferson Curl + Reverse Hyper (Strap):
((20 x 1) + (50 x 10))5

McGill 3:
4/3/2/1

2019FEB05 (WEN5/3/1 D2.W4.C12)

Back Squat:
20 x (5)2
71 x (5)2
101 x 5
131 x 5
161 x 5 (5:5:28)
182 x 3 (3:8:31)
203 x 1 (1:9:32) * PR 1
205 x 1 (1:10:33) * PR 2

205kg Back Squat

Back Squat:
107 x (10)5

Reverse Hyper (Strap) + Good Morning:
((50 x 10) + (20 x 6))5

Jefferson Curl:
20 x (1)5

* Notes:

- Today I PR'd my back squat at 205kg/451lbs!  It's the most I've ever back squatted!  I really wanted to knock out a double at 203kg but it wasn't in the cards today, so instead of attempting 203kg for a second single, I bumped up the weights to 205kg -- and made it!

2019FEB04 (WEN5/3/1 D1.W4.C12)

18" Block Snatch:
20 x (3)2
40 x (3)2
50 x (3)2
70 x 3 (3:3:3)
90 x 2 (2:5:5)
100 x (M)2
80 x 3 (3:8:8)
90 x 2 (2:10:10)
100 x (M)2
70 x 2 (2:12:12)
90 x 1 (1:13:13)
100 x (M)2
50 x (3)3
70 x 2 (2:15:15)
90 x M
100 x (M)2
100 x 1 (1:16:16)
100 x M
100 x 1 (1:17:17)

100kg 18" Block Snatch

18" Block Snatch Pull:
110 x 3 (3:20:20)
115 x 3 (3:23:23)

Jefferson Curl + Captains of Crush:
((20 x 1) + (#1 x 5 L/R))2
((20 x 1) + (#1.5 x 3 L/R))1
((20 x 1) + (#1 x 5 L/R))2

2019FEB03 (REST)

Rest:

- I'm taking the day off.  My low back feels like shit again. 

2019FEB02 (WEN5/3/1 D4.W3.C12)

Clean + Power Jerk:
20 x (1+1)5
40 x (1+1)5
50 x (2+1)3
70 x (2+1)2
90 x (2+1)1
80 x (3+1)1
100 x (2+1)1 (3:3:49)
120 x (1+1)1 (2:5:51)
110 x (2+1)1 (3:8:54)
130 x (1+1)1 (2:10:56)
110 x (2+1)2 (6:16:62)

130kg Clean + Power Jerk

Clean Pull:
130 x 3 (3:19:65)
140 x (2)2 (4:23:69)

Jefferson Curl:
20 x (1)5

Standing Band Tricep Pushdown + Standing Plate Cuban Curl:
((Green x 50) + (1.25 x 50))2

Butt March:
4' + Red x 1

2019FEB01 (WEN5/3/1 D3.W3.C12)

Bench Press:
20 x (5)2
40 x 5
60 x 5
80 x 5
100 x 3 (3:3:33)
113 x 3 (3:6:36)
127 x (3)2 (6:12:42)
127 x (2)2 (4:16:46)

127kg x 3 Bench Press

Bench Press + Bent Over Alternating Kettlebell Row + Standing Plate Cuban Curl + Chin Up:
((69 x 10) + (24 x 6 L/R) + (1.25 x 20) + (bw x 2))1
((69 x 10) + (28 x 6 L/R) + (1.5 x 20) + (bw x 2))1
((69 x 10) + (32 x 6 L/R) + (2 x 20) + (bw x 2))1
((69 x 10) + (28 x 6 L/R) + (1.5 x 20) + (bw x 2))1
((69 x 10) + (24 x 6 L/R) + (1.25 x 20) + (bw x 2))1

Dips + Lying Barbell Stiff Arm Pullover + Close Grip Bench + Pull Up:
((bw x 10) + (32.5 x 8) + (32.5 x 8) + (bw x 2))1
((bw + 12 x 8) + (32.5 x 8) + (32.5 x 8) + (bw x 2))1
((bw + 16 x 6) + (32.5 x 8) + (32.5 x 8) + (bw x 2))1
((bw + 12 x 8) + (32.5 x 8) + (32.5 x 8) + (bw x 2))1
((bw x 10) + (32.5 x 8) + (32.5 x 8) + (bw x 2))1

Bell Up Kettlebell Press + Kettlebell Alternating Sotts Press:
((12 x 6) + (8 x 2))2
((16 x 7) + (12 x 4))1
((12 x 6) + (8 x 2))2