2019AUG31 (SED D1.W12) D78

Front Squat:
20 x (1)2
42.5 x 1
52.5 x 1
62.5 x 1
52.5 x 1
62.5 x 1
72.5 x 1
92.5 x 1
112.5 x 1 (1:1:1)
132.5 x 1 (1:2:2)
152.5 x 1 (1:3:3)
112.5 x (1)2 (2:5:5)
132.5 x 1 (1:6:6)
115 x (1)2 (2:8:8)
135 x 1 (1:9:9)
117.5 x (1)2 (2:11:11)
137.5 x 1 (1:12:12)

152.5kg Front Squat

Reverse Hyper (Strap) + Invert Body Weight Rows:
((110 x 15) + (bw x 6))3

2019AUG30 (SED D7.W11) D77 (78)

Front Squat:
20 x (1)5
52.5 x (1)3
82.5 x (1)2
112.5 x 1 (1:1:69)
62.5 x (1)3
92.5 x (1)2
122.5 x 1 (1:2:70)
72.5 x 1
102.5 x 1
132.5 x 1 (1:3:71)
82.5 x 1
112.5 x 1 (1:4:72)
142.5 x 1 (1:5:73)
92.5 x 1
122.5 x 1 (1:6:74)
152.5 x 1 (1:7:75)
132.5 x (1)3 (3:10:78)

152.5kg Front Squat

Reverse Hyper (Strap) + Standing Band Cuban Curl:
((110 x 10) + (Green x 20))3

2019AUG29 (SED D6.W11) D76

Front Squat:
20 x (1)5
52.5 x (1)2
72.5 x 1
62.5 x (1)2
82.5 x 1
72.5 x (1)2
92.5 x 1
112.5 x 1 (1:1:59)
132.5 x 1 (1:2:60)
152.5 x 1 (1:3:61)
115 x 1 (1:4:62)
135 x 1 (1:5:63)
117.5 x 1 (1:6:64)
137.5 x 1 (1:7:65)
120 x 1 (1:8:66)
140 x 1 (1:9:67)
122.5 x 1 (1:10:68)

152.5kg Front Squat

Good Morning + Lu Raises:
((20 x 6) + (1.25 x 10))1
((25 x 6) + (2.5 x 10))1
((30 x 6) + (5 x 10))1

Seated Axle Wrist Curl + Seated Axle Reverse Wrist Curl + Standing Band Tricep Pushdown:
((15 x 10) + (15 x 10) + (Purple2 x 30))1
((17.5 x 10) + (17.5 x 10) + (Purple2 x 30))1
((20 x 10) + (20 x 10) + (Purple2 x 30))1

2019AUG28 (SED D5.W11) D75

Front Squat:
20 x (1)5
52.5 x (1)2
72.5 x 1
62.5 x (1)2
82.5 x 1
72.5 x (1)2
92.5 x 1
82.5 x (1)2
102.5 x 1 (1:1:49)
92.5 x 1
112.5 x 1 (1:2:50)
102.5 x 1 (1:3:51)
122.5 x 1 (1:4:52)
112.5 x 1 (1:5:53)
132.5 x 1 (1:6:54)
122.5 x 1 (1:7:55)
142.5 x 1 (1:8:56)
132.5 x 1 (1:9:57)
152.5 x 1 (1:10:60)

152.5kg Front Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl + Lu Lateral Raise:
((110 x 10) + (1.25 x 20) + (1.25 x 10))3

* Notes:

- Very quick workout this morning because of the plethora of errands to run, so time to lift was at a premium.

2019AUG27 (SED D4.W11) D74

Bench Press:
20 x (5)2
45 x (5)2
65 x 10
85 x 8
105 x 6
125 x 4
145 x 2
125 x (4)3

145kg x 2 Bench Press

Front Squat:
22.5 x (1)5
52.5 x (1)5
72.5 x (1)4
92.5 x (1)3
112.5 x (1)2 (2:2:40)
132.5 x 1 (1:3:41)
152.5 x 1 (1:4:42)
132.5 x (1)3 (3:7:45)
112.5 x (1)3 (3:10:48)

152.5kg Front Squat

Dips + KB Bent Row:
((bw x 10) + (16 x 6 L/R))1
((bw + 8 x 10) + (20 x 6 L/R))1
((bw + 12 x 10) + (24 x 6 L/R))1
((bw + 16 x 10) + (28 x 6 L/R))1
((bw + 20 x 10) + (32 x 6 L/R))1

* Notes:

- The second rep of the 145kg bench press was the slowest rep ever recorded in the history of bench pressing.  Good Lord, this is exactly what happens when you take a weight for granted; especially, after an easy first rep.  Never, ever, ever, lose focus because it will bite you in the ass -- as it almost did to me today.

2019AUG26 (SED D3.W11) D73

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1
110 x 1 (1:1:27)
130 x 1 (1:2:28)
152.5 x 1 (1:3:29)
137.5 x 1 (1:4:30)
122.5 x 1 (1:5:31)
107.5 x 1 (1:6:32)
112.5 x 1 (1:7:33)
117.5 x 1 (1:8:34)
122.5 x 1 (1:9:35)
127.5 x 1 (1:10:36)
132.5 x 1 (1:11:37)
137.5 x 1 (1:12:38)

152.5kg Front Squat

Reverse Hyper (Strap):
110 x (10)3

* Notes:

- Short and sweet was the goal of today.  My low back isn't at 100% but I was able to knock out 152.5kg with relative ease.  After the 152.5kg, I decided on performing some drop sets focusing more on the speed and positioning.

2019AUG25 (SED D2.W11) D72

Front Squat:
20 x (1)5
52.5 x (1)3
72.5 x (1)2
92.5 x 1
82.5 x 1
102.5 x 1 (1:1:12)
122.5 x 1 (1:2:13)
92.5 x 1
112.5 x 1 (1:3:14)
132.5 x 1 (1:4:15)
102.5 x 1 (1:5:16)
122.5 x 1 (1:6:17)
142.5 x 1 (1:7:18)
112.5 x 1 (1:8:19)
132.5 x 1 (1:9:20)
152.5 x 1 (1:10:21)
132.5 x (1)5 (5:15:26)

152.5kg Front Squat

Reverse Hyper (Strap) + Standing Band Cuban Curl:
((110 x 10) + (Green x 20))3

* Notes:

- Note to self, don't fuck about and do stupid shit like trying to front squat down sets of 132.5kg every minute on the minute.  Why?  Because it fucks your back up, which is completely against what I'm trying to achieve by doing singles.  Fuck me!

2019AUG24 (SED D1.W11) D71

Front Squat:
20 x (1)5
40 x 1
60 x 1
80 x 1
70 x 1
90 x 1
110 x 1 (1:1:1)
100 x 1 (1:2:2)
120 x 1 (1:3:3)
110 x 1 (1:4:4)
130 x 1 (1:5:5)
120 x 1 (1:6:6)
140 x 1 (1:7:7)
130 x 1 (1:8:8)
150 x 1 (1:9:9)
160 x 1 (1:10:10)
170 x 1 (1:11:11) * PR

170kg Front Squat * PR

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 10) + (1.25 x 10))3

* Notes:

- I finally nailed that 170kg front squat which has been alluding me for the past month.  I'm sure that the smaller increases (10kg vice 20kg) made the difference in making this lift successful.  Now, I'm focused on moving up to 180kg (182.5kg).  I want to break the 400lbs barrier!

2019AUG23 (SED D7.W10) D70 (125)

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
100 x 1 (1:1:114)
80 x (1)2
110 x 1 (1:2:115)
90 x (1)2
120 x 1 (1:3:116)
100 x (1)2 (2:5:118)
130 x 1 (1:6:119)
110 x (1)2 (2:8:121)
140 x 1 (1:9:122)
120 x (1)2 (2:11:124)
150 x 1 (1:12:125)

150kg Front Squat

Good Morning + Body Weight Rows:
((20 x 6) + (bw x 6))1
((30 x 5) + (bw x 6))1
((40 x 4) + (bw x 6))1

* Notes:

- Today I worked on making bigger jumps -- 30kg specifically -- and it was brutal but I managed!

2019AUG22 (SED D6.W10) D69

Bench Press:
20 x (5)3
42.5 x 5
62.5 x 10
82.5 x 8
102.5 x 6
122.5 x 4
142.5 x 2
122.5 x (4)4

142.5kg x 2 Bench Press

Front Squat:
20 x (1)5
70 x (1)3
90 x (1)2
110 x 1 (1:1:104)
130 x 1 (1:2:105)
150 x 1 (1:3:106)
130 x (1)4 (4:7:110)
110 x (1)3 (3:10:113)

150kg Front Squat

Body Weight Rows + Dips:
((bw x 10) + (bw x 10))5

* Notes:

- I was slightly apprehensive about the bench press today, so I decided to attack it first.  I wasn't quite sure if I had recovered enough from my last session.  Some of the earlier sets felt off -- gummy and slow but I did manage to make the double at 142.5kg along with the subsequent down sets at 122.5kg.  I suppose it's my mind playing tricks on me.

2019AUG21 (SED D5.W10) D68

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1
110 x 1 (1:1:92)
100 x 1 (1:2:93)
120 x 1 (1:3:94)
110 x 1 (1:4:95)
130 x 1 (1:5:96)
120 x 1 (1:6:97)
140 x 1 (1:7:98)
130 x 1 (1:8:99)
150 x 1 (1:9:100)
140 x 1 (1:10:101)
130 x 1 (1:11:102)
120 x 1 (1:12:103)

150kg Front Squat

Reverse Hyper (Strap) + Standing Band Face Pull:
((110 x 10) + (Green x 10))3

* Notes:

- Another late start to working out, so I kept it short and sweet.  Up to 150kg with some light accessory work.

2019AUG20 (SED D4.W10) D67

Front Squat:
20 x (1)5
50 x (1)3

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1
110 x 1 (1:1:79)
120 x 1 (1:2:80)
110 x 1 (1:3:81)
130 x 1 (1:4:82)
110 x 1 (1:5:83)
140 x 1 (1:6:84)
110 x 1 (1:7:85)
150 x 1 (1:8:86)
110 x 1 (1:9:87)
130 x 1 (1:10:88)
110 x 1 (1:11:89)
140 x 1 (1:12:90)
110 x 1 (1:13:91)

150kg Front Squat

Good Morning + Standing Plate Cuban Curl:
((20 x 6) + (1.25 x 15))3

Reverse Hyper (Strap) + KB Bent Row:
((110 x 15) + (24 x 8 L/R))2

Axle Reverse French Curl:
15 x (10)3

* Notes:

- Started off this morning with the front squats and after a few sets decided to forego the workout and delay it until later in the day.  Instead, I spent the morning in Louisville tasting bourbon.

2019AUG19 (SED D3.W10) D66

Front Squat:
20 x (1)5
50 x 1
70 x 1
90 x 1
60 x 1
80 x 1
100 x 1 (1:1:43)
70 x 1
90 x 1
110 x (1)3 (3:4:46)
130 x (1)2 (2:6:48)
150 x 1 (1:7:49)
140 x 1 (1:8:50)
130 x 1 (1:9:51)
120 x 1 (1:10:52)
110 x 1 (1:11:53)
100 x 1 (1:12:54)

150kg Front Squat

Power Clean + Power Jerk:
50 x (1+1)1
55 x (1+1)1
60 x (1+1)1
65 x (1+1)1
85 x (1+1)3 (6:18:60)
105 x (1+1)2 (4:22:64)
115 x (1+1)1 (2:24:66)
95 x (1+1)1 (2:26:68)
115 x (1+1)1 (2:28:70)
105 x (1+1)1 (2:30:72)
125 x (1+1)1 (2:32:74)
115 x (1+1)1 (2:34:76)
135 x (C)2 (2:36:78) * Clarked but extremely high pull

125kg Power Clean + Power Jerk

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 10) + (1.25 x 15))3

Bent Over KB Row:
24 x 6 L/R
28 x 6 L/R
24 x 6 L/R

2019AUG18 (SED D2.W10) D65

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)3
90 x (1)2
110 x (1)3 (3:3:14)
130 x (1)2 (2:5:16)
150 x 1 (1:6:17)
130 x (1)4 (4:10:27)
110 x (1)5 (5:15:32)

150kg Front Squat

Power Snatch:
50 x (1)3
70 x (1)3 (3:18:35)
90 x (1)2 (2:20:37)

Snatch:
100 x 1 (1:21:38)
105 x (M)2
90 x 1 (1:22:39)
95 x 1 (1:23:40)
100 x 1 (1:24:41)
105 x M
105 x 1 (1:25:42)

105kg Snatch

* Notes:

- I was definitely hoping for more with the power snatches but they eventually turned into full snatches at 100kg.  So, I stuck with full snatches for the remainder of the workout.  I suck!

2019AUG17 (SED D1.W10) D64

Bench Press:
20 x (5)2
47.5 x (5)2
67.5 x 10
87.5 x 8
107.5 x 6
127.5 x 4
147.5 x 2 * PR
127.5 x 4

147.5kg x 2 Bench Press

Front Squat:
20 x (1)5
70 x (1)3
90 x (1)2
110 x 1 (1:1:1)
130 x 1 (1:2:2)
150 x 1 (1:3:3)
110 x 1 (1:4:4)
130 x 1 (1:5:5)
110 x 1 (1:6:6)
130 x 1 (1:7:7)
110 x 1 (1:8:8)
130 x 1 (1:9:9)
110 x 1 (1:10:10)
130 x 1 (1:11:11)

150kg Front Squat

Dips + Superman Row:
((bw x 10) + (60 x 10))1
((bw + 8 x 12) + (70 x 8))1
((bw + 12 x 14) + (75 x 6))1
((bw + 16 x 16) + (77.5 x 4))1

Seated Wrist Curl + Axle Reverse French Curl:
((20 x 20) + (15 x 10))3

* Notes:

- Bench Press PR!!! 147.5kg/324.5lbs bench press double today to set a new personal record and I'm pretty damn amped about it.  The first rep was so easy, the second was a grind session, but PR nonetheless!

2019AUG16 (SED D7.W9) D63 (114)

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1
110 x 1 (1:1:103)
100 x 1 (1:2:104)
120 x 1 (1:3:105)
110 x 1 (1:4:106)
130 x 1 (1:5:107)
120 x 1 (1:6:108)
140 x 1 (1:7:109)
130 x 1 (1:8:110)
150 x 1 (1:9:111)
140 x 1 (1:10:112)
160 x 1 (1:11:113)
120 x 1 (1:12:114)

160kg Front Squat

Reverse Hyper (Strap) + Front Squat + Standing Band Cuban Curl:
((110 x 10) + (20 x 1) + (Green x 15))3

Good Morning + Standing Band Tricep Pushdown:
((20 x 6) + (Purple2 x 20))1
((30 x 6) + (Purple2 x 20))1
((40 x 6) + (Purple2 x 20))1

* Notes:

- I stayed up late, drank too much whisky, didn't sleep well and had to get up early to get the kids prepped for school, so making 160kg was a gift.

2019AUG15 (SED D6.W9) D62

Front Squat:
20 x (1)5
70 x (1)5
90 x (1)2
110 x 1 (1:1:70)
100 x (1)3 (3:4:73)
120 x (1)2 (2:6:75)
140 x 1 (1:7:76)
110 x (1)3 (3:10:79)
130 x (1)2 (2:12:81)
150 x 1 (1:13:82)

150kg Front Squat

Power Clean + Power Jerk:
20 x (1+1)3
55 x (1+1)3
75 x (1+1)2
95 x (1+1)3 (6:19:88)
115 x (1+1)2 (4:23:92)
105 x (1+1)3 (6:29:98)
125 x (1+1)2 (4:33:102)

125kg Power Clean + Power Jerk

* Notes:

- I'm slowly chipping away with the front squats, which seem to be getting easier by the day.  Getting to 150kg doesn't seem quite as daunting, and the weight is moving fluidly, which gives promise for a PR soon.

2019AUG14 (SED D5.W9) D61

Front Squat:
20 x (1)5
60 x 1
80 x 1
100 x 1 (1:1:58)
70 x 1
90 x 1
110 x 1 (1:2:59)
80 x 1
100 x 1 (1:3:60)
120 x 1 (1:4:61)
90 x 1
110 x 1 (1:5:62)
130 x 1 (1:6:63)
100 x 1 (1:7:64)
120 x 1 (1:8:65)
140 x 1 (1:9:66)
110 x 1 (1:10:67)
130 x 1 (1:11:68)
150 x 1 (1:12:69)

150kg Front Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 10) + (1.25 x 15))3

2019AUG13 (SED D4.W9) D60

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1
110 x 1 (1:1:36)
100 x 1 (1:2:37)
120 x 1 (1:3:38)
110 x 1 (1:4:39)
130 x 1 (1:5:40)
120 x 1 (1:6:41)
140 x 1 (1:7:42)
130 x 1 (1:8:43)
150 x 1 (1:9:44)
140 x 1 (1:10:45)
130 x 1 (1:11:46)
120 x 1 (1:12:47)

150kg Front Squat

Panda Snatch Pull:
50 x (1)3
75 x 1 (1:13:48)
85 x 1 (1:14:49)
95 x 1 (1:15:50)
105 x 1 (1:16:51)
110 x 1 (1:17:52)
115 x 1 (1:18:53)
120 x 1 (1:19:54)
122.5 x 1 (1:20:55)
125 x 1 (1:21:56)
120 x 1 (1:22:57)

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 10) + (1.25 x 15))3

Reverse Axle French Curl + Reverse Hyper (Strap):
((15 x 10) + (110 x 10))2

Captains of Crush:
1 to 10 to 1 L/R (100 total reps)

2019AUG12 (SED D3.W9) D59

Front Squat:
20 x (1)5
60 x (1)3
80 x (1)2
100 x 1 (1:1:24)
105 x 1 (1:2:25)
100 x 1 (1:3:26)
112.5 x 1 (1:4:27)
100 x 1 (1:5:28)
120 x 1 (1:6:29)
100 x 1 (1:7:30)
127.5 x 1 (1:8:31)
100 x 1 (1:9:32)
135 x 1 (1:10:33)
100 x 1 (1:11:34)
142.5 x 1 (1:12:35)

142.5kg Front Squat

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

145kg x 2 Bench Press

Dips + Superman Row:
((bw x 10) + (60 x 10))1
((bw + 8 x 10) + (70 x 10))1
((bw + 12 x 10) + (75 x 8))1
((bw + 16 x 10) + (77.5 x 6))1
((bw x 10) + (70 x 10))1

French Curl + Standing Band Cuban Curl + Reverse French Curl + Standing Band Cuban Curl:
((15 x 10) + (Green x 20) + (15 x 10) + (Green x 20))2

* Notes:

- I had a slight delay in my start today, but it all ended up well with a 142.5kg front squat and a fairly easy 145kg double bench press.  I'm very pleased.

2019AUG11 (SED D2.W9) D58

Front Squat:
20 x (1)5
65 x (1)2
85 x 1
75 x (1)2
95 x 1
105 x (1)2 (2:2:13)
125 x 1 (1:3:14)
115 x (1)2 (2:5:16)
135 x 1 (1:6:17)
125 x (1)2 (2:8:19)
145 x 1 (1:9:20)
125 x (1)3 (3:12:23)

145kg Front Squat

Good Morning + Standing Plate Cuban Curl + Reverse Hyper (Strap) + Standing Band Face Pull:
((20 x 6) + (1.25 x 10) + (110 x 15) + (Green x 10))1
((30 x 6) + (1.25 x 15) + (110 x 15) + (Green x 10))1
((40 x 6) + (1.25 x 20) + (110 x 15) + (Green x 10))1

* Notes:

- I've got a pretty bad case of sticky legs today.  Yesterday's paused front squats at Derby City Barbell definitely caused a little too much DOMS. 

2019AUG10 (SED D1.W9) D57

Front Squat:
20 x (1)3
40 x (1)3
60 x (1)2
80 x 1
100 x 1 (1:1:1)
110 x 1 (1:2:2)
120 x 1 (1:3:3)
130 x 1 (1:4:4)
140 x 1 (1:5:5)
120 x (1)2 (2:7:7)
130 x (1)2 (2:9:9)
120 x 1 (1:10:10)
130 x 1 (1:11:11)

140kg Front Squat

* Notes:

- I got in a very quick front squat workout after doing a personal training session at Derby City Barbell.  The weights are moving well, and taking video from behind revealed that I'm still deficient with some mobility issues that need corrective action in the coming weeks.  Hopefully, it will make a difference in both my level of mobility and flexibility but allow me to become more efficient with the lifts.

2019AUG09 (SED D7.W8) D56 (130)

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)3
90 x (1)2
110 x 1 (1:1:109)
100 x 1 (1:2:110)
120 x 1 (1:3:111)
110 x 1 (1:4:112)
130 x 1 (1:5:113)
120 x 1 (1:6:114)
140 x 1 (1:7:115)
130 x 1 (1:8:116)
150 x 1 (1:9:117)
140 x 1 (1:10:118)
170 x M
160 x M

150kg Front Squat

Panda Clean Pull:
50 x (1)3
90 x 1 (1:11:119)
100 x 1 (1:12:120)
110 x 1 (1:13:121)
120 x 1 (1:14:122)
130 x 1 (1:15:123)
125 x 1 (1:16:124)
135 x 1 (1:17:125)
120 x (1)5 (5:22:130)



* Notes:

- The missed lift at 170kg -- agonizing!  It was so damn close!

2019AUG08 (SED D6.W8) D55

Front Squat:
20 x (1)5
65 x (1)3
85 x (1)2
105 x 1 (1:1:87)
125 x 1 (1:2:88)
115 x 1 (1:3:89)
135 x 1 (1:4:90)
125 x 1 (1:5:91)
145 x 1 (1:6:92)
125 x 1 (1:7:93)
126 x 1 (1:8:94)
127 x 1 (1:9:95)
128 x 1 (1:10:96)
129 x 1 (1:11:97)

145kg Front Squat

Power Snatch:
20 x (1)3
40 x (1)3
50 x (1)2
60 x 1
70 x 1 (1:12:98)
80 x 1 (1:13:99)
90 x 1 (1:14:100)
95 x 1 (1:15:101)
100 x 1 (1:16:102)
80 x 1 (1:17:103)
87.5 x 1 (1:18:104)
95 x 1 (1:19:105)
102.5 x 1 (1:20:106)
82.5 x 1 (1:21:107)
87.5 x 1 (1:22:108)

102.5kg Power Snatch

* Notes:

- Not a bad day to front squat 145kg and snatch 102.5kg.

2019AUG07 (SED D5.W8) D54

Front Squat:
20 x (1)5
62.5 x (1)3
82.5 x (1)2
102.5 x 1 (1:1:76)
122.5 x 1 (1:2:77)
142.5 x 1 (1:3:78)
122.5 x 1 (1:4:79)
123.5 x 1 (1:5:80)
124.5 x 1 (1:6:81)
125.5 x 1 (1:7:82)
126.5 x 1 (1:8:83)
127.5 x 1 (1:9:84)
128.5 x 1 (1:10:85)
129.5 x 1 (1:11:86)

142.5kg Front Squat

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

142.5kg x 2 Bench Press

Bench Press + Reverse Hyper (Strap):
((122.5 x 4) + (110 x 15))3

Dips + Superman Row + Pull Up:
((bw x 10) + (50 x 10) + (bw x 1))1
((bw + 8 x 10) + (60 x 10) + (bw x 1))1
((bw + 12 x 10) + (70 x 10) + (bw x 1))1
((bw + 16 x 10) + (70 x 10) + (bw x 1))1
((bw + 20 x 10) + (70 x 10) + (bw x 1))1

Seated Reverse Wrist Curl + Standing Band Cuban Curl + Standing Band Tricep Pushdown:
((20 x 10) + (Green x 20) + (Purple2 x 30))3

2019AUG06 (SED D4.W8) D53

Front Squat:
20 x (1)5
40 x (1)3
60 x (1)2
80 x 1
100 x (1)3 (3:3:45)
120 x (1)2 (2:5:47)
140 x 1 (1:6:48)
120 x (1)3 (3:9:51)
100 x (1)2 (2:11:53)

140kg Front Squat

Clean + Power Jerk:
20 x (1+1)3
50 x (1+1)3
70 x (1+1)2
90 x (1+1)3 (6:17:59)
95 x (1+1)2 (4:21:63)
100 x (1+1)1 (2:23:65)
95 x (1+1)3 (6:29:71)
100 x (1+1)2 (4:33:75)

100kg Clean + Power Jerk

* Notes:

- I'm so damn tired today after doing the front squats.  I reluctantly did the clean and jerks, and it showed.  A measly 100kg clean and jerk for a top weight and it felt so damn heavy!  I'm pathetic!

2019AUG05 (SED D3.W8) D52

Front Squat:
20 x (1)5
47.5 x (1)3
67.5 x (1)2
87.5 x 1
77.5 x 1
97.5 x 1
107.5 x 1 (1:1:32)
87.5 x 1
107.5 x 1 (1:2:33)
117.5 x 1 (1:3:34)
97.5 x 1
117.5 x 1 (1:4:35)
127.5 x 1 (1:5:36)
107.5 x 1 (1:6:37)
127.5 x 1 (1:7:38)
137.5 x 1 (1:8:39)
117.5 x 1 (1:9:40)
137.5 x 1 (1:10:41)
147.5 x 1 (1:11:42)

147.5kg Front Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 15) + (1.25 x 15))3

Bent Row + Pull Up:
((20 x 10) + (bw x 1))3

2019AUG04 (SED D2.W8) D51

Front Squat:
20 x (1)5
55 x (1)3
75 x (1)2
95 x 1
105 x 1 (1:1:12)
115 x 1 (1:2:13)
125 x 1 (1:3:14)
135 x 1 (1:4:15)
145 x 1 (1:5:16)
125 x (1)6 (6:11:22)

145kg Front Squat

Snatch Panda Pull:
65 x 1
75 x 1 (1:12:23)
85 x 1 (1:13:24)
95 x 1 (1:14:25)
105 x 1 (1:15:26)
110 x 1 (1:16:27)
115 x 1 (1:17:28)
120 x (1)4 (4:21:31)

Reverse Hyper (Strap) + Standing Band Cuban Curl:
((110 x 15) + (Green x 15))3

Seated Wrist Curl + Seated Reverse Wrist Curl:
((20 x 20) + (20 x 10))3

* Notes:

- Front squats are definitely getting easier to perform and reaching 140kg and more -- not a problem.

2019AUG03 (SED D1.W8) D50

Front Squat:
20 x (1)5
72.5 x (1)3
92.5 x 1
82.5 x 1
102.5 x 1 (1:1:1)
92.5 x 1
112.5 x 1 (1:2:2)
102.5 x 1 (1:3:3)
122.5 x 1 (1:4:4)
112.5 x 1 (1:5:5)
132.5 x 1 (1:6:6)
122.5 x 1 (1:7:7)
142.5 x 1 (1:8:8)
122.5 x (1)3 (3:11:11)

142.5kg Front Squat

Bench Press:
20 x (5)2
60 x 10
80 x 8
100 x 6
120 x 4
140 x 2
120 x (4)4

140kg x 2 Bench Press

Dips + Bent Row:
((bw x 10) + (20 x 10))1
((bw x 10) + (40 x 10))1
((bw x 10) + (50 x 10))1
((bw x 10) + (40 x 10))1
((bw x 10) + (20 x 10))1

* Notes:

- Normally, I do the bench press first but decided to get my front squats done before attacking the bench.  I was a little apprehensive about my decision to switch the two exercises, but the front squats didn't negatively effect my bench.  Matter of fact, it made warm up with the bench a little easier.  This may be the new sequence from here on out.

2019AUG02 (SED D7.W7) D49 (90)

Front Squat:
20 x (1)4
70 x (1)3
90 x 1
80 x (1)2
100 x 1 (1:1:81)
90 x 1
110 x 1 (1:2:82)
100 x 1 (1:3:83)
120 x 1 (1:4:84)
110 x 1 (1:5:85)
130 x 1 (1:6:86)
120 x 1 (1:7:87)
140 x 1 (1:8:88)
130 x 1 (1:9:89)
150 x 1 (1:10:90)
165 x M

150kg Front Squat

Reverse Hyper (Strap) + Good Morning:
((110 x 15) + (20 x 6))3

* Notes:

- I should have made 165kg today.  In retrospect, I should have done a couple more wave sets to grease the groove for the attempt.  Lesson learned.

2019AUG01 (SED D6.W7) D48

Front Squat:
20 x (1)10
60 x (1)3
80 x (1)2
100 x 1 (1:1:61)
105 x 1 (1:2:62)
110 x 1 (1:3:63)
115 x 1 (1:4:64)
120 x 1 (1:5:65)
125 x 1 (1:6:66)
130 x 1 (1:7:67)
135 x 1 (1:8:68)
140 x 1 (1:9:69)
145 x 1 (1:10:70)

145kg Front Squat

Clean Panda Pull:
50 x (1)3
70 x (1)2
90 x 1 (1:11:71)
95 x 1 (1:12:72)
100 x 1 (1:13:73)
105 x 1 (1:14:74)
110 x 1 (1:15:75)
115 x 1 (1:16:76)
120 x 1 (1:17:77)
125 x 1 (1:18:78)
130 x 1 (1:19:79)
135 x 1 (1:20:80)

Reverse Hyper (Strap) + Axle French Curl + Standing Band Cuban Curl:
((110 x 15) + (15 x 10) + (Green x 20))3

* Notes:

- I'm dog ass tired today after the front squats.  Initially, the front squats felt pretty terrible as well, you can probably note the 10 reps at 20kg to try to get my legs to function properly -- it didn't help much.  Nevertheless, another day down.

2019JUL31 (SED D5.W7) D47

Front Squat:
20 x (1)8
60 x (1)3
80 x (1)2
100 x 1 (1:1:41)
120 x 1 (1:2:42)
110 x 1 (1:3:43)
130 x 1 (1:4:44)
120 x 1 (1:5:45)
140 x 1 (1:6:46)
130 x 1 (1:7:47)
120 x 1 (1:8:48)
110 x 1 (1:9:49)
100 x 1 (1:10:50)

140kg Front Squat

Power Snatch:
20 x (1)3
40 x (1)3
50 x (1)2
60 x 1
70 x 1 (1:11:51)
80 x 1 (1:12:52)
90 x 1 (1:13:53)
95 x M
95 x 1 (1:14:54)
100 x 1 (1:15:55)
105 x 1 (1:16:56) * snatch
110 x 1 (1:17:57) * dmax
115 x M
115 x C
95 x 1 (1:18:58)
95 x 1 (1:19:59) * snatch
95 x M
95 x 1 (1:20:60) * snatch

110kg Snatch

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 15) + (1.25 x 15))3

* Notes:

- The classic lifts haven't sparked much interest in me lately, because the front squats have taken priority and they tax my motivation to perform the classic lifts.  Today was no exception, because I really didn't feel like doing any snatches today, but I somehow managed to snatch up to 110kg, which is pretty good considering the fact that I haven't been consistent with setting aside enough time to perform them.  I suppose it's like riding a bike.

2019JUL30 (SED D4.W7) D46

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

145kg x 2 Bench Press

Dips + Reverse Hyper (Strap) + Superman Row:
((bw x 10) + (110 x 10) + (50 x 6))1
((bw + 8 x 10) + (110 x 10) + (70 x 6))1
((bw + 12 x 10) + (110 x 10) + (80 x 6))1
((bw + 16 x 10) + (110 x 10) + (85 x 6))1
((bw + 20 x 10) + (110 x 10) + (87.5 x 6))1

Front Squat + Standing Band Tricep Pushdown:
((20 x 1) + (Green x 15))3

Front Squat + Standing Axle Reverse Curl:
((60 x 1) + (15 x 10))3

Front Squat + Standing Plate Cuban Curl:
((80 x 1) + (1.25 x 10))2

Front Squat:
100 x 1 (1:1:31)
105 x 1 (1:2:32)
102.5 x 1 (1:3:33)
107.5 x 1 (1:4:34)
105 x 1 (1:5:35)
110 x 1 (1:6:36)
107.5 x 1 (1:7:37)
117.5 x 1 (1:8:38)
127.5 x 1 (1:9:39)
137.5 x 1 (1:10:40)

137.5kg Front Squat

* Notes:

- This was quite possibly one of the longest workouts in a long time.  After doing all the bench, dips, and accessory work, I wasn't all to thrilled to push into getting my front squats done.  I seriously considered doing them later but fought my laziness and went ahead and knocked them out.  Nothing crazy, just to the minimum of 137.5kg was enough for today.

2019JUL29 (SED D3.W7) D45

Front Squat:
20 x (1)5
60 x (1)4
80 x 1
70 x (1)3
90 x 1
80 x 1
100 x 1 (1:1:21)
120 x 1 (1:2:22)
110 x 1 (1:3:23)
130 x 1 (1:4:24)
120 x 1 (1:5:25)
140 x 1 (1:6:26)
125 x 1 (1:7:27)
145 x 1 (1:8:28)
130 x 1 (1:9:29)
150 x 1 (1:10:30)

150kg Front Squat

Reverse Hyper (Strap) + Standing Band Face Pull + Good Morning:
((110 x 10) + (Green x 10) + (20 x 6))3

* Notes:

- I wasn't feeling it today but still mustered 150kg for a single -- not too fucking bad at all!

2019JUL28 (SED D2.W7) D44

Front Squat:
20 x (1)5
60 x (1)4
80 x 1
70 x 1
90 x 1
80 x 1
100 x 1 (1:1:11)
110 x 1 (1:2:12)
117.5 x 1 (1:3:13)
122.5 x 1 (1:4:14)
125 x 1 (1:5:15)
115 x 1 (1:6:16)
135 x 1 (1:7:17)
125 x 1 (1:8:18)
145 x 1 (1:9:19)
135 x 1 (1:10:20)

145kg Front Squat

Good Morning + Reverse Hyper (Strap):
((20 x 6) + (110 x 10))1
((30 x 6) + (110 x 10))1
((40 x 6) + (110 x 10))1

* Notes:

- I'm feeling slightly sluggish this morning.  It was a late night spent at the Meade County Fair with the family, so I was running very late in getting up and making it into the garage to lift.

2019JUL27 (SED D1.W7) D43

Front Squat:
20 x (1)4
50 x (1)2
70 x 1
60 x 1
80 x 1
70 x 1
90 x 1
80 x 1
100 x 1 (1:1:1)
105 x 1 (1:2:2)
100 x 1 (1:3:3)
110 x 1 (1:4:4)
100 x 1 (1:5:5)
115 x 1 (1:6:6)
100 x 1 (1:7:7)
120 x 1 (1:8:8)
100 x 1 (1:9:9)
137.5 x 1 (1:10:10)

137.5kg Front Squat

* Notes:

- I spent over 4 hours in the car driving out to Lexington, KY to coach an athlete, stood around for 4 hours while coaching, returned home to get my squats done -- so 137.5kg was a gift!  Surprisingly, the top set of 137.5kg went up without too much effort.

2019JUL26 (SED D7B.W5) D42B (66)

Front Squat:
20 x (1)5
50 x 1
70 x 1
60 x 1
80 x 1
70 x 1
90 x 1
80 x 1
100 x 1 (1:1:56)
90 x 1
110 x 1 (1:2:57)
100 x 1 (1:3:58)
120 x 1 (1:4:59)
110 x 1 (1:5:60)
130 x 1 (1:6:61)
120 x 1 (1:7:62)
140 x 1 (1:8:63)
130 x 1 (1:9:64)
150 x 1 (1:10:65)
140 x 1 (1:11:66)
170 x M

150kg Front Squat

Reverse Hyper (Strap) + Good Morning:
((110 x 10) + (20 x 6))3

Seated Wrist Curl:
20 x 25
22.5 x 25
25 x 25
27.5 x 25

* Notes:

- This is the second half of today's training session.  I felt pretty damn amazing this afternoon, and even attempted (yet failed) 170kg, which I probably should have made but I was overly concerned about a couple wasps that were flying around the garage while I was lifting.  Plus, I should have made an attempt at 160kg before trying a 30kg jump.  Lesson learned -- keep the garage door closed, and be conservative (and reasonable/realistic) with the increases.

2019JUL26 (SED D7A.W6) D42A

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

142.5kg x 2 Bench Press

Dips + Superman KB Row + Pull Up:
((bw x 10) + (16 x 10) + (bw x 1))1
((bw + 16 x 10) + (20 x 10) + (bw x 1))1
((bw + 20 x 10) + (24 x 10) + (bw x 1))1
((bw + 24 x 10) + (28 x 10) + (bw x 1))1

Axle French Curl + Standing Plate Cuban Curl:
((15 x 10) + (1.25 x 20))1
((17.5 x 10) + (1.25 x 20))1
((20 x 10) + (1.25 x 20))1
((22.5 x 10) + (1.25 x 20))1
((25 x 10) + (1.25 x 20))1

Axle Press:
25 x 5
35 x 4
45 x 3
55 x 2
65 x 1

* Notes:

- I didn't have a lot of time this morning to get everything done, so I got the majority of my accessory work finished and will get back into the garage later for squats.

2019JUL25 (SED D6.W6) D41

Back Squat:
20 x (1)5
42.5 x (1)2
62.5 x (1)2
82.5 x (1)2

Front Squat:
20 x (1)3
60 x (1)2
80 x (1)2
100 x 1 (1:1:50)
120 x 1 (1:2:51)
140 x 1 (1:3:52)
120 x (1)3 (3:6:55)

140kg Front Squat

Reverse Hyper (Strap) + Power Clean + Push Jerk:
((110 x 10) + (50 x (1+1)))3

* Notes:

- I'm still aimlessly trying to figure out what I'm attempting to do after the squats.  I had the best intentions of getting some back squats done today, but after reaching 82.5kg -- the movement felt "off" and the spidey-senses told me a low back injury was imminent, so I switched back to front squats; which by the way, weren't easy at all.  Today was a grind to say the least.  I'm losing some core tension at the lower portion of the squat that's causing me some concerns, so making a successful lift at 140kg was a gift.

2019JUL24 (SED D5.W6) D40

Front Squat:
20 x (1)5
57.5 x (1)3
77.5 x (1)3
97.5 x (1)2
117.5 x 1 (1:1:42)
107.5 x 1 (1:2:43)
127.5 x 1 (1:3:44)
117.5 x 1 (1:4:45)
137.5 x 1 (1:5:46)
132.5 x 1 (1:6:47)
127.5 x 1 (1:7:48)
122.5 x 1 (1:8:49)

137.5kg Front Squat

Reverse Hyper (Strap) + Axle No Contact Clean + Push Press:
((110 x 10) + (50 x (1+1)))3

Axle No Contact Clean + Push Press:
60 x (1+1)1
70 x (1+1)1
80 x (1+1)1
100 x (M)2

Axle Deadlift:
130 x 1

* Notes:

- I have no current direction after I get the front squats done, can you tell?

2019JUL23 (SED D4.W6) D39

Front Squat:
20 x (1)6
52.5 x (1)3
72.5 x (1)2
92.5 x 1
112.5 x 1 (1:1:29)
132.5 x 1 (1:2:30)
112.5 x 1 (1:3:31)
117.5 x 1 (1:4:32)
122.5 x 1 (1:5:33)
127.5 x 1 (1:6:34)
132.5 x 1 (1:7:35)
137.5 x 1 (1:8:36) * pause
117.5 x (1)5 (1:13:41)

137.5kg Front Squat

Good Morning + Reverse Hyper (Strap) + Standing Band Cuban Curl + Standing Tricep Pushdown:
((20 x 6) + (110 x 10) + (Green x 20) + (Purple2 x 10))3

* Notes:

- Feeling a little run down today but somehow managed to front squat 137.5kg with a brief pause at the bottom.  Not bad considering I feel like shit.

2019JUL22 (SED D3.W6) D38

Front Squat:
20 x (1)5
52.5 x (1)3
72.5 x (1)2
92.5 x 1
82.5 x 1
102.5 x 1 (1:1:12)
92.5 x 1
112.5 x 1 (1:2:13)
102.5 x 1 (1:3:14)
122.5 x 1 (1:4:15)
112.5 x 1 (1:5:16)
132.5 x 1 (1:6:17)
122.5 x 1 (1:7:18)
142.5 x 1 (1:8:19)
122.5 x (1)3 (3:11:22)

142.5kg Front Squat

Muscle Snatch:
20 x (1)5
40 x (1)3
50 x (1)2
60 x 1
55 x 1
65 x 1

Power Snatch:
50 x (1)2
60 x 1
70 x 1
80 x 1 (1:12:23)
92.5 x 1 (1:13:24)
102.5 x 1 (1:14:25)
107.5 x (M)2
95 x M
95 x 1 (1:15:26)
100 x 1 (1:16:27)
105 x 1 (1:17:28)

105kg Snatch

Reverse Hyper (Strap) + Quad Temper:
((110 x 10) + (Pin x 2min))3

* Notes:

- I was hoping to have another PR-ish power snatch workout, but that never developed.  Instead, I had to walk away with a less than technically proficient 105kg snatch.  I guess you can't win them all. 

2019JUL21 (SED D2.W6) D37

Bench Press:
20 x (5)4
60 x 10
80 x 8
100 x 6
120 x 4
140 x 2
120 x (4)3

140kg x 2 Bench Press

Dips + Superman Row:
((bw x 10) + (50 x 10))1
((bw + 15 x 10) + (55 x 10))1
((bw + 17.5 x 10) + (60 x 10))1
((bw + 20 x 10) + (65 x 10))1
((bw + 22.5 x 10) + (70 x 10))1

Back Squat:
20 x (1)4
50 x (1)3
70 x 1
90 x 1
110 x 1 (1:1:8)
130 x 1 (1:2:9)
150 x 1 (1:3:10)
170 x 1 (1:4:11)

170kg Back Squat

Reverse Hyper (Strap) + Standing Band Face Pull:
((110 x 10) + (Green x 10))3

* Notes:

- I decided to change things up a little with the squat everyday routine.  I'm incorporating back squats every other day to give myself some variety and hopefully add some new stimulus to the legs.

2019JUL20 (SED D1.W6) D36

Front Squat:
20 x (1)5
52.5 x (1)4
72.5 x (1)3
92.5 x (1)2
112.5 x 1 (1:1:1)
132.5 x 1 (1:2:2)

132.5kg Front Squat

Front Squat + Reverse Hyper (Strap):
((112.5 x 1) + (110 x 10))5 (5:7:7)

Good Morning + Standing Band Cuban Curl:
((20 x 6) + (Green x 20))3

Standing Band Tricep Pushdown + Standing Axle Reverse Wrist Curl:
((Purple2 x 20) + (5 x 20))3

No Contact Axle Muscle Clean + Push Press:
50 x (1+1)3
60 x (1+1)2
70 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x (M)2

* Notes:

- More playing around than anything serious.  The front squats went fairly well; although, I didn't really push for higher numbers.  I had 132.5kg in mind and figured that was enough considering the wonkiness of my low back from the past few days.

2019JUL19 (SED D7.W6) D35 (40)

Front Squat:
20 x (1)8
50 x (1)3
70 x 1
90 x 1
110 x 1 (1:1:28)
130 x 1 (1:2:29)
120 x 1 (1:3:30)
140 x 1 (1:4:31)
120 x (1)5 (5:9:36)

Clean + Push Jerk:
20 x (1+1)3
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1 (2:11:38)
110 x (1+1)1 (2:13:40)
120 x (C)2

Reverse Hyper (Strap) + No Contact Fat Grips Snatch:
((110 x 10) + (40 x 1))1
((110 x 10) + (45 x 1))1
((110 x 10) + (50 x 1))1
((110 x 10) + (60 x 1))1

No Contact Fat Grips Snatch:
60 x (1)5

60kg No Contact Fat Grips Snatch

* Notes:

-  Front squats went fairly well today topping off at 140kg.  Clean and push jerks were an abortion and I only could successfully lift 110kg.  The 110kg was technically a train wreck and I'm surprised I was able to lift it, because I didn't even move my feet in the clean and the jerk was -- shit!

2019JUL18 (SED D6.W5) D34

Front Squat + Pull Up:
((20 x 1) + (bw x 1))8
((50 x 1) + (bw x 1))3
((70 x 1) + (bw x 1)3
((90 x 1) + (bw x 1)2
((110 x 1) + (bw x 1))1 (1:1:21)
((130 x 1) + (bw x 1))1 (1:2:22)
((110 x 1) + (bw x 1))5 (5:7:27)

130kg Front Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl + Good Morning:
((100 x 10) + (1.25 x 20) + (20 x 6))1
((105 x 10) + (1.25 x 20) + (25 x 6))1
((110 x 10) + (1.25 x 20) + (30 x 6))1

Axle Reverse Curl + Hanging Rolling Thunder:
((15 x 10) + (bw x 5c))3

Axle French Curl + Hanging Rolling Thunder:
((15 x 10) + (bw x 5x))3

* Notes:

- I'm not entirely sure what's going on but my legs feel like complete hell lately.  It may have something to do with my tender and fickle low back pain, but my quads feel like they have shards of glass embedded in them.  Getting to a point of feeling smooth with the front squats is taking longer and longer.  For this reason, I did 8 total singles with 20kg to help try and grease the groove to allow my legs some time to start firing correctly.  It only helped slightly.  Regardless, another day is done and I'm sitting at day 34 with a fairly comfortable (not easy) 130kg front squat.

2019JUL17 (SED D5.W5) D33

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1
110 x 1 (1:1:11)
130 x 1 (1:2:12)

130kg Front Squat

Snatch:
20 x (1)3
40 x (1)3
50 x (1)2
60 x 1
70 x 1 (1:3:13)
80 x 1 (1:4:14)
90 x 1 (1:5:15)
100 x 1 (1:6:16)

100kg Snatch

Power Clean + Power Jerk:
50 x ((1+1)1)3
70 x ((1+1)1)2
90 x (1+1)1 (2:8:18)
110 x M
110 x (1+1)1 (2:10:20)
130 x C * Pull

110kg Power Clean + Power Jerk

* Notes:

- I'm dead ass tired today.  I slept for nearly 10 hours last night and still feel like I'm walking through a pool of molasses.

2019JUL16 (SED D4.W5) D32

Front Squat:
20 x (5)3
57.5 x 10
77.5 x 8
97.5 x 6
117.5 x 4
137.5 x 2
117.5 x (4)4

Hand Release Dips + Hand Release Pull Up:
((bw x 3/3/3) + (bw x 1/1/1))1
((bw + 8 x 3/3/3) + (bw + 8 x 1/1/1))1
((bw + 12 x 3/3/3) + (bw + 12 x 1/1/1))1
((bw + 16 x 3/3/3) + (bw + 16 x 1/1/1/))1

Front Squat:
20 x (1)4
50 x (1)3
70 x (1)2
90 x 1
110 x 1 (1:1:7)
130 x 1 (1:2:8)
110 x (1)2 (2:4:10)

130kg Front Squat

* Notes:

- My low back is slowly starting to feel better; hence, the top set at 130kg.  Although, at 110kg, it started to act up again.  130kg was a gift.

2019JUL15 (SED D3.W5) D31

Front Squat:
20 x (1)5
40 x (1)3
50 x (1)3
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1 (1:1:6)
20 x (1)3 * Tempo 10-0-10

100kg Front Squat

* Notes:

- My low back is feeling so weird right now, it feels great at one moment, then completely unstable the next.  I decided to cut today's front squats down to a minimum of 100kg.

2019JUL14 (SED D2.W5) D30

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)3
90 x 1
110 x 1 (1:1:4)
130 x 1 (1:2:5)

130kg Front Squat

* Notes:

- This was the last front squat workout to met my goal of 30 days of squatting everyday.  It took a lot of discipline to get this done, because it was after a 7 hour car drive back from Columbia, MO, and it was at 11:30 p.m.

2019JUL13 (SED D1.W5) D29

Front Squat:
45# x (1)5
95#x (1)3
115# x 1
155# x 1
185# x 1
205# x 1
225# x 1 (1:1:1)
245# x 1 (1:2:2)
275# x 1 (1:3:3)

275lbs (125kg) Front Squat

* Notes:

- I'm back on the road again -- house hunting, so I stopped by CrossFit Fringe, located in Columbia, MO, and they were kind enough to allow me to get a front squat workout in without cost.  I got today's session done in less than 30 minutes -- record time -- due to having an appointment with my realtor.  My low back is still very wonky and tender, especially after sleeping on a less than firm bed last night.  Regardless, I got my squats done!

2019JUL12 (SED D7.W4) D28 (64)

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

142.5kg x 2 Bench Press * PR

Dips + Superman Row + Pull Up:
((bw x 10) + (60 x 10) + (bw x 1))1
((bw + 10 x 10) + (70 x 10) + (bw x 1))1
((bw + 14 x 10) + (80 x 10) + (bw x 1))1
((bw + 18 x 10) + (90 x 5/3/2) + (bw x 1))1

Front Squat + Pull Up:
((20 x 1) + (bw x 1))5
((57.5 x 1) + (bw x 1))2
((77.5 x 1) + (bw x 1))1
((97.5 x 1) + (bw x 1))1
((117.5 x 1) + (bw x 1))1 (1:1:63)
((130 x 1) + (bw x 1))1 (1:2:64)

130kg Front Squat

* Notes:

- I've managed to strain my low back today.  As such, I decided to drop down to 130kg for my final front squat, instead of the 137.5kg which I had indented to end with.  Fuck!

2019JUL11 (SED D6.W4) D27

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
100 x 1 (1:1:48)
90 x 1
110 x 1 (1:2:49)
100 x 1 (1:3:50)
120 x 1 (1:4:51)
110 x 1 (1:5:52)
130 x 1 (1:6:53)
120 x 1 (1:7:54)
140 x 1 (1:8:55)
130 x 1 (1:9:56)
160 x 1 (1:10:57)
140 x 1 (1:11:58)
130 x 1 (1:12:59)
120 x 1 (1:13:60)
110 x 1 (1:14:61)
100 x 1 (1:15:62)

160kg Front Squat

Reverse Hyper (Strap) + Standing Band Cuban Curl + Good Morning:
((115 x 10) + (Green x 10) + (20 x 6))5

2019JUL10 (SED D5.W4) D26

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1
110 x 1 (1:1:25)
132.5 x 1 (1:2:26)

132.5kg Front Squat

Clean + Power Jerk:
20 x (1+1)3
50 x (1+1)1
57.5 x (1+1)1
77.5 x (1+1)1
97.5 x (1+1)1
117.5 x (1+1)1 (2:4:28)
127.5 x M
127.5 x (1+1)1 (2:6:30)
107.5 x (1+1)5 (10:16:40)

127.5kg Clean + Power Jerk

Power Snatch:
50 x (1)3
70 x (1)2
90 x 1 (1:17:41)
110 x M
110 x 1 (1:18:42)
90 x (1)5 (5:23:47)

110kg Power Snatch

* Notes:

- 110kg power snatch after front squats and clean and jerks -- never in my wildest dreams.

2019JUL09 (SED D4.W4) D25

Front Rack Hold + Front Squat:
((0) + 20 x (1))4
((70@3s) + (50 x 1))3
((90@3s) + (70 x 1))2
((110@3s) + (90 x 1))1
((130@3s) + (110 x 1))1 (1:1:16)
((150@3s) + (130 x 1))1 (1:2:17)
((170@3s) + (140 x 1))1 (1:3:18)
((190@3s) + (150 x 1))1 (1:4:19)
((150@3s) + (130 x 1))3 (3:7:22)
((170@3s) + (130 x 1))1 (1:8:23)
((190@3s) + (130 x 1))1 (1:9:24) * paused

190kg Front Rack Hold + 150kg Front Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl + Good Morning:
((115 x 10) + (1.25 x 20) + (20 x 6))3

* Notes:

- I played a little neurological trickery today by doing some front rack holds before attempting a front squat.  I used 20kg more during the rack holds and it worked like a charm.  Walking out 20kg less to make a front squat attempt made the weights seem significantly easier -- like I was doing a down set.  I'll use this method again in the near future.

2019JUL08 (SED D3.W4) D24

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)3
90 x (1)2
110 x 1 (1:1:12)
130 x 1 (1:2:13)
110 x (1)2 (2:4:15)

130kg Front Squat

Muscle Snatch:
20 x (1)3
40 x (1)3
50 x (1)2
60 x 1
50 x 1
60 x 1
70 x 1
75 x (M)2

No Contact Snatch:
50 x (1)3
70 x (M)2
70 x 1
75 x 1
80 x 1
85 x 1
90 x (M)2
90 x 1
70 x (1)5

90kg No Contact Snatch

* Notes:

- What a nightmare!  Missed lifts with the muscle snatch and the no contact snatches were abysmal as well.  I tossed 70kg to the front on the first attempt, then to the back (something I rarely ever do) with the second attempt.  Yikes!

2019JUL07 (SED D2.W4) D23

Bench Press:
20 x (5)3
60 x 10
80 x 8
100 x 6
120 x 4
140 x 2
120 x (4)2

Dips + Superman Rows:
((bw x 10) + (60 x 10))1
((bw + 8 x 10) + (70 x 10))1
((bw + 12 x 10) + (80 x 8))1
((bw + 16 x 10) + (90 x 6))1

Front Squat + Pull Up:
((20 x 1) + (bw x 1))5
((50 x 1) + (bw x 1))3
((70 x 1) + (bw x 1))2
((90 x 1) + (bw x 1))1
((110 x 1) + (bw x 1))1 (1:1:3)
((130 x 1) + (bw x 1))1 (1:2:4)

130kg Front Squat

Front Squat + Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 1) + (115 x 10) + (1.25 x 10))5 (5:7:11)

* Notes:

- Still grinding away.  It's great to lift at home!  I missed my Uesakas!

2019JUL06 (SED D1.W4) D22

Front Squat:
20 x (1)5
47.5 x (1)3
67.5 x 1
87.5 x 1
107.5 x 1 (1:1:1)
127.5 x 1 (1:2:2)

127.5kg Front Squat

* Notes:

- A very quick workout after traveling home from Columbia.  6 hours in the van, plus multiple stops to eat, get gas, etc... I'm smoked.  I almost didn't get this workout done, but I did.  It was 9:00 p.m. but it got done -- no excuses.

2019JUL05 (SED D7.W3) D21 (77)

Front Squat:
45# x (1)5
95# x (1)3
105# x (1)2
150# x (1)2
195# x 1
235# x 1 (1:1:69)
280# x 1 (1:2:70)
235# x (1)5 (5:7:77)

280lbs (127.5kg) Front Squat

Standing Plate Cuban Curl + Good Morning:
((2.5# x 10) + (45# x 6))5

* Notes:

- I as able to get my front squats done while visiting Columbia, MO during the house hunt.  The staff at CrossFit Fringe were kind enough to allow me to workout free of charge -- can't beat that.  The only downside was that they didn't have any kilo equipment, but beggars can't be choosers.

2019JUL04 (SED D6.W3) D20

Front Squat:
20 x (1)7
57.5 x (1)3
77.5 x (1)2
97.5 x 1
117.5 x 1 (1:1:58)
137.5 x 1 (1:2:59)
127.5 x 1 (1:3:60)
117.5 x 1 (1:4:61)
107.5 x 1 (1:5:62)
110 x 1 (1:6:63)
112.5 x 1 (1:7:64)
115 x 1 (1:8:65)
117.5 x 1 (1:9:66)
120 x 1 (1:10:67)
100 x 1 (1:11:68)
70 x 1
50 x 1
20 x 1

137.5kg Front Squat

* Notes:

- Happy Independence Day!  Today turned into a great squat day.  My legs felt much better this morning compared to yesterday afternoon, following the 7 hour car ride.

2019JUL03 (SED D5.W3) D19

Front Squat:
20 x (1)5
47.5 x (1)3
67.5 x (1)2
87.5 x 1
107.5 x 1 (1:1:49)
127.5 x 1 (1:2:50)
107.5 x (1)5 (5:7:57)

127.5kg Front Squat

Good Morning + Standing Plate Cuban Curl:
((20 x 6) + (1.25 x 15))3

* Notes:

- Back into the squat rack after a 7 hour drive to Illinois to spend the 4th of July with the extended family.  Legs are dead!

2019JUL02 (SED D4.W3) D18

Bench Press:
20 x (5)2
57.5 x 10
77.5 x 8
97.5 x 6
117.5 x 4
137.5 x 2
117.5 x (4)3

137.5kg x 2 Bench Press

Dips + Superman Row:
((bw x 10) + (60 x 10))1
((bw + 15 x 5, bw x 10) + (70 x 8))1
((bw + 30 x 4, bw x 10) + (80 x 6))1
((bw + 45 x 3, bw x 10) + (90 x 4))1

Front Squat:
27.5 x (1)4
47.5 x 1
67.5 x 1
87.5 x 1
107.5 x 1 (1:1:44)
127.5 x 1 (1:2:45)
107.5 x (1)3 (3:5:48)

127.5kg Front Squat

Axle French Curl + Captains of Crush:
((15 x 10) + (#1 x 5 L/R))1
((15 x 10) + (#1.5 x 3 L/R))1
((15 x 10) + (#2 x 1 L/R))1
((15 x 10) + (#1.5 x 3 L/R))1
((15 x 10) + (#1 x 5 L/R))1

* Notes:

- The first two of the last set of front squats were done with a pause for about 10 seconds.  Absolutely deadly!

2019JUL01 (SED D3.W3) D17

Front Squat:
20 x (1)5
45 x (1)3
65 x (1)2
85 x 1
105 x 1 (1:1:13)
125 x 1 (1:2:14)

125kg Front Squat

Clean + Power Jerk:
20 x (1+1)1
30 x (1+1)1
50 x (1+1)1
70 x (1+1)1
60 x (1+1)1
80 x (1+1)1
70 x (1+1)1
90 x (1+1)1 (2:4:16)
80 x (1+1)1
100 x (1+1)1 (2:6:18)
90 x (1+1)1 (2:8:20)
110 x (1+1)1 (2:10:22)
100 x (1+1)1 (2:14:24)
120 x (1+1)1 (2:16:26)
110 x (1+1)1 (2:18:28)
125 x (1+1)1 (2:20:30)
105 x (1+1)3 (6:26:36)

125kg Clean + Power Jerk

No Hook Snatch Pull:
90 x 1 (1:27:37)
100 x 1 (1:28:38)
110 x (1)5 (5:33:43)

* Notes:

- Today's workout went fairly well.  My goal was to successfully clean and jerk 125kg, after doing a 125kg front squat, and I made it!  I can definitely tell that all the front squats are helping with my receiving position in the clean.  I hope it also helps with my overall leg strength in the coming weeks because today felt great!

2019JUN30 (SED D2.W3) D16

Front Squat + Standing Band Front Rack Pulls:
((20 x 1) + (Green x 10))5

Front Squat + Standing Plate Cuban Curl:
((45 x 1) + (1.25 x 10))3

Front Squat + Standing Band Tear Aparts:
((65 x 1) + (Green x 10))2

Front Squat + Standing Band Tricep Pushdown:
((85 x 1) + (Purple2 x 10))1
((105 x 1) + (Purple2 x 10))1 (1:1:8)
((125 x 1) + (Purple2 x 10))1 (1:2:9)

125kg Front Squat

Front Squat + Reverse Hyper (Strap):
((105 x 1) + (115 x 10))3 (3:5:12)

* Notes:

- Today's workout was extremely short because I planned a day trip to Horse Cave, Kentucky to check out the Hidden River Cave.  So, I got the bare minimum done along with some light accessory work between the sets of front squats, which saved me a considerable amount of time.  I'll get back to lifting heavy tomorrow.

2019JUN29 (SED D1.W3) D15

Front Squat + Pull Up:
((20 x 1) + (bw x 1))5
((45 x 1) + (bw + 8 x 1))3
((65 x 1) + (bw + 12 x 1))2
((85 x 1) + (bw + 14 x 1))1
((105 x 1) + (bw + 16 x 1))1 (1:1:1)
((125 x 1) + (bw + 18 x 1))1 (1:2:2)
((105 x 1) + (bw + 16 x 1))1 (1:3:3)
((107.5 x 1) + (bw + 16 x 1))1 (1:4:4)
((110 x 1) + (bw + 16 x 1))1 (1:5:5)
((112.5 x 1) + (bw + 16 x 1))1 (1:6:6)
((115 x 1) + (bw + 16 x 1))1 (1:7:7)

125kg Front Squat

Good Morning + Reverse Hyper (Strap) + Standing Band Cuban Curl:
((20 x 6) + (115 x 10) + (Green x 10))3

Superman Plate Butterfly + Seated Wrist Curl:
((.5 x 10) + (20 x 25))1
((1 x 10) + (25 x 15))1
((1.5 x 10) + (30 x 10))1

* Notes:

- My legs were very sticky today after yesterday's 155kg front squat PR; plus, all the additional snatching, and pulls.  I played it safe and went up to 125kg and did a few drop sets with some minor accessory work.  I'll attempt to push tomorrow.

2019JUN28 (SED D7.W2) D14 (100)

Front Squat:
20 x (1)5
45 x (1)5
65 x (1)3
85 x 1
105 x 1 (1:1:74)
125 x 1 (1:2:75)
145 x 1 (1:3:76)
155 x 1 (1:4:77)
135 x 1 (1:5:78)
130 x 1 (1:6:79)
125 x 1 (1:7:80)

155kg Front Squat

Muscle Snatch:
20 x (1)4
40 x (1)4
50 x (1)2
60 x (1)2
65 x 1
70 x 1 (1:8:81)
72.5 x 1 (1:9:82)

Snatch:
50 x (1)2
70 x 1 (1:10:83)
80 x 1 (1:11:84)
65 x 1 (1:12:85)
85 x 1 (1:13:86)
95 x 1 (1:14:87)
80 x 1 (1:15:88)
100 x 1 (1:16:89)
110 x (M)2
80 x 1 (1:17:90)
82.5 x 1 (1:18:91)
85 x 1 (1:19:92)
87.5 x 1 (1:20:93)
90 x 1 (1:21:94)

100kg Snatch

Clean Pull:
92.5 x 1
112.5 x 1 (1:22:95)
132.5 x (1)5 (5:27:100)

2019JUN27 (SED D6.W2) D13

Bench Press:
20 x (5)3
55 x 10
75 x 8
95 x 6
115 x 4
135 x 2
115 x (4)4

135kg x 2 Bench Press

Dips + Superman Row:
((bw x 10) + (50 x 6))1
((bw + 10 x 10) + (60 x 6))1
((bw + 20 x 10) + (70 x 6))1
((bw + 30 x 10) + (80 x 6))1
((bw + 40 x 6) + (90 x 6))1 * PR

40kg x 6 Dips * PR

Front Squat + Standing Band Cuban Curl:
((20 x 1) + (Green x 10))2
((45 x 1) + (Green x 10))2

Front Squat + Standing Band Face Pull:
((65 x 1) + (Green x 10))2
((85 x 1) + (Green x 10))1
((105 x 1) + (Green x 10))1 (1:1:68)

Front Squat + Standing Plate Cuban Curl:
((125 x 1) + (1.25 x 10))1 (1:2:69)
((115 x 1) + (1.25 x 10))1 (1:3:70)
((110 x 1) + (1.25 x 10))1 (1:4:71)
((105 x 1) + (1.25 x 10))1 (1:5:72) * Paused Front Squat
((100 x 1) + (1.25 x 10))1 (1:6:73) * Paused Front Squat

125kg Front Squat

* Notes:

- Today, I managed to knock out a 6 rep PR with a 40kg dip.  This is probably the most that I've done in a decade.  Hooray for me!

- Additionally, I finished out today's front squats with some paused from squats, with 105kg at 8 seconds, and 100kg at 10 seconds, respectively.  Overall, a pretty great day of training!

2019JUN26 (SED D5.W2) D12

Front Squat:
20 x (1)5
42.5 x (1)3
62.5 x (1)2
82.5 x 1
102.5 x 1 (1:1:45)
122.5 x 1 (1:2:46)

122.5kg Front Squat

Clean + Push Jerk:
52.5 x (1+1)3
72.5 x (1+1)2
92.5 x (1+1)1
112.5 x (1+1)1 (2:4:48)
122.5 x (1+1)1 (2:6:50)
102.5 x C
102.5 x (1+1)5 (10:16:60)

122.5kg Clean + Push Jerk

Snatch Pull:
90 x 1 (1:17:61)
100 x 1 (1:18:62)
110 x (1)5 (5:23:67)

Superman Plate Butterfly + Axle Reverse Curl:
((.5 x 8) + (15 x 10))3

* Notes:

- I'm still plugging away with the "squat everyday" routine.  Getting up to 122.5kg doesn't seem very difficult and I decided to end the front squats once I reached 122.5kg because I planned on the same weight with the clean and push jerk.  I'm trying my best to conserve as much energy as possible and not overdo or overextend myself by spending too much time with the front squats.  Instead, they were used more as a warm up to get my legs primed for the cleans.  It worked out well.

- I don't know what happened on my first down set with the clean and push jerks at 102.5kg but I completely went brain dead and clarked the lift -- too much thinking, I suppose.  Nevertheless, each subsequent lift felt quicker and more connected making the lifts seem easier.  Overall, I'm pleased with today's results.

2019JUN25 (SED D4.W2.) D11

Front Squat + Pull Up:
((20 x 1) + (bw x 1))4
((42.5 x 1) + (bw + 8 x 1))3
((62.5 x 1) + (bw + 12 x 1))1
((82.5 x 1) + (bw + 16 x 1))1
((102.5 x 1) + (bw + 20 x 1))1 (1:1:38)
((122.5 x 1) + (bw + 24 x 1))1 (1:2:39)
((102.5 x 1) + (bw + 20 x 1))5 (5:7:44)

122.5kg Front Squat

Reverse Hyper (Strap) + Axle French Curl:
((115 x 10) + (15 x 10))5

Good Morning + Standing Band Tricep Pushdown + Seated Wrist Curl:
((20 x 6) + (Purple2 x 20) + (20 x 50))1
((20 x 6) + (Purple2 x 20) + (22.5 x 25))1
((20 x 6) + (Purple2 x 20) + (25 x 15))1
((20 x 6) + (Purple2 x 20) + (27.5 x 10))1

Superman Plate Butterfly + Loading Pin Heavy Hammer:
((.5 x 6) + (2.5 x 10 L/R))3

* Notes:

- My legs felt very sticky today with the front squats; more so, on the final top set of 122.5kg.  I could feel my upper slowly and subtly round in the descent -- not good.  This technical flaw is something I need to address by deliberately controlling each repetition.  I finished off the workout with several front squats that naturally turned into paused front squats at 102.5kg.  The final rep felt solid with a tight core, stacked spine, and coiled legs -- the feeling I should have with every rep regardless of weight.

2019JUN24 (SED D3.W2) D10

Front Squat:
20 x (1)5
50 x (1)2
70 x 1
60 x 1
80 x 1
100 x 1 (1:1:11)
120 x 1 (1:2:12)
140 x 1 (1:3:13)
150 x 1 (1:4:14)
130 x 1 (1:5:15)
110 x 1 (1:6:16)
80 x 1
50 x 1

150kg Front Squat

Muscle Snatch:
20 x (1)5
50 x (1)4
60 x (1)3 (3:9:19)
70 x (1)2 (2:11:21)

Snatch:
50 x (1)2
60 x (1)2
70 x 1 (1:12:22)
80 x 1 (1:13:23)
90 x 1 (1:14:24)
100 x 1 (1:15:25) * dmax
80 x (1)5 (5:20:30)

100kg Snatch

Clean Pull:
80 x 1
110 x 1 (1:21:31)
130 x (1)5 (5:26:36)
110 x 1 (1:27:37)

* Notes:

- I told myself yesterday that I would knock out a 150kg front squat this morning, and I did.  Overall, it wasn't as hard as I had imagined.  It went up fairly smooth and without much grinding, so I believe 160kg isn't too far away. 

- During my snatch ascent, I completely spaced-out and did a no-contact snatch at 60kg.  The snatched moved well, even after all the muscle snatches and this gives me hope for 105kg or 110kg in the near future.

2019JUN23 (SED D2.W2) D9

Bench Press + Chin Up:
((20 x 1) + (bw x 1))3
((60 x 10) + (bw x 1))1
((80 x 8) + (bw x 1))1
((100 x 6) + (bw x 1))1
((120 x 4) + (bw x 1))1
((140 x 2) + (bw x 1))1
((120 x 4) + (bw x 1))4

140kg x 2 Bench Press

Dips + KB Superman Row:
((bw + 8 x 10) + (32 x 6))1
((bw + 16 x 10) + (32 x 6))1
((bw + 24 x 10) + (32 x 6))1
((bw + 32 x 10) + (32 x 6))1

Front Squat + Pull Up:
((20 x 1) + (bw x 1))4
((42.5 x 1) + (bw x 1))1
((62.5 x 1) + (bw x 1))1
((82.5 x 1) + (bw x 1))1
((102.5 x 1) + (bw x 1))1 (1:1:9)
((122.5 x 1) + (bw x 1))1 (1:2:10)

122.5kg Front Squat

Seated Axle Wrist Curl + Standing Plate Cuban Curl:
((15 x 50) + (1.25 x 20))1
((15 x 25) + (1.25 x 20))1
((15 x 15) + (1.25 x 20))1
((15 x 10) + (1.25 x 20))1

* Notes:

- I killed a 2 rep max bench press PR today with 140kg!  Surprisingly, it wasn't as difficult as I had anticipated; especially, after a weird night of sleeping on my right side causing some gumminess in my right shoulder -- who knew?

2019JUN22 (SED D1.W2) D8

Front Squat + Pull Up:
((20 x 1) + (bw x 1))5
((42.5 x 1) + (bw x 1))3
((62.5 x 1) + (bw x 1))2
((82.5 x 1) + (bw x 1))1
((102.5 x 1) + (bw x 1))1 (1:1:1)
((122.5 x 1) + (bw x 1))1 (1:2:2)

Front Squat + Reverse Hyper (Strap):
((102.5 x 1) + (115 x 10))5 (5:7:7)
((122.5 x 1) + 0 (1:8:8)

122.5kg Front Squat

* Notes:

- I'm sore as hell, so I decided to keep the weights moderate and just get in and out of today's squat workout.

2019JUN21 (SED D7.W1) D7 (108)

Front Squat:
20 x (1)5
40 x 1
20 x 1
60 x 1
40 x 1
80 x 1
60 x 1
100 x 1 (1:1:98)
80 x 1
120 x 1 (1:2:99)
100 x 1 (1:3:100)
140 x 1 (1:4:101)
120 x 1 (1:5:102)
122.5 x 1 (1:6:103)
125 x 1 (1:7:104)
127.5 x 1 (1:8:105)
130 x 1 (1:9:106)

140kg Front Squat

Reverse Hyper (Strap) + Standing Band Face Pull + Good Morning:
((110 x 10) + (Green x 10) + (20 x 6))3

* Notes:

- Is it possible that 140kg is getting easier and easier; especially, this early in the program?  I was able to make it up to 140kg in under 15 minutes, which is pretty damn quick.  However, I think I could get to that number even faster had I not spent so much time on the warm up sets, waving back and forth.

No Contact Snatch:
97kg x 1 (1:1:107)

97kg No Contact Snatch

No Contact Clean + Push Jerk:
125kg x 1 (1:1:108)

125kg No Contact Clean + Push Jerk

* Notes:

- I went to Derby City Barbell to lift later in the morning and I forgot to bring my log book.  As a result, I wasn't able to keep proper notes of my attempts, so I only posted the above two lifts; one of which, was a PR of 125kg no contact clean + push jerk.  The no contact snatch felt amazing and I'm sure I probably could have done more, but lacking how much weight was on the bar as I ascended up to my working weights was a handicap that I just couldn't overcome and relegated today as a heavy training day -- chaos theory for training, right?

2019JUN20 (SED D6.W1) D6

Bench Press:
20 x (5)4
57.5 x 10
77.5 x 8
97.5 x 6
117.5 x 4
137.5 x 2
117.5 x 4

137.5 x 2 Bench Press

Dips + KB Superman Row:
((bw x 10) + (20 x 10))1
((bw + 12 x 10) + (32 x 6))1
((bw + 16 x 10) + (32 x 6))1
((bw + 20 x 10) + (32 x 6))1

Front Squat + Pull Up:
((20 x 1) + (bw x 1))4
((40 x 1) + (bw x 1))3
((60 x 1) + (bw x 1))2
((80 x 1) + (bw x 1))1
((100 x 1) + (bw x 1))1 (1:1:87)
((120 x 1) + (bw x 1))1 (1:2:88)
((110 x 1) + (bw x 1))1 (1:3:89)
((130 x 1) + (bw x 1))1 (1:4:90)
((120 x 1) + (bw x 1))1 (1:5:91)
((140 x 1) + (bw x 1))1 (1:6:92)
((120 x 1) + (bw x 1))5 (5:11:97)

140kg Front Squat

* Notes:

- Slowly chipping away.  I think 150kg was possible today but I'm trying to hold back a little considering that this is the first week on the Squat Everyday Program.  I'll get 150kg next week.

2019JUN19 (SED D5.W1) D5

Front Squat:
20 x (1)3
40 x (1)3
60 x 1
80 x 1
100 x 1 (1:1:67)
120 x 1 (1:2:68)
100 x (1)2 (2:4:70)

120kg Front Squat

Push Press + Pull Up:
((20 x 1) + (bw x 1))3
((50 x 1) + (bw + 8 x 1))3
((70 x 1) + (bw + 12 x 1))2
((90 x 1) + (bw + 16 x 1))1 (2:6:72)
((100 x 1) + (bw + 18 x 1))1 (2:8:74)
((110 x F) + (bw + 20 x 1))2 (2:10:76)
((90 x 1) + (bw + 16 x 1))5 (10:20:86)

Axle Overhead Tricep Extension + Standing Plate Cuban Curl:
((15 x 10) + (1.25 x 10))1
((20 x 10) + (1.25 x 10))1
((25 x 10) + (1.25 x 10))1
((30 x 10) + (1.25 x 10))1

Axle Good Morning + Reverse Hyper (Strap) + Seated Wrist Curl:
((15 x 6) + (110 x 10) + (20 x 25))1
((35 x 6) + (110 x 10) + (25 x 25))3

* Notes:

- I had a couple very close "makes" with the 110kg push press.  It's going to take some time to grease the groove on this movement because I haven't performed it in a very long time.  I'm even considering substituting a clean + push press, or no contact clean + push press so that I can add some additional volume into the movement; plus, in the past doing the clean first made the push press somewhat easier.  I can't explain it, but it does.

2019JUN18 (SED D4.W1) D4

Front Squat:
20 x (1)5
40 x (1)5
60 x 1
80 x 1
100 x 1 (1:1:39)
120 x 1 (1:2:40)

120kg Front Squat

18" Block Clean + Power Jerk:
20 x (1+1)2
30 x (1+1)4
50 x (1+1)2
70 x (1+1)3
100 x (1+1)1 (2:4:42)
120 x (1+1)1 (2:6:44)
100 x (1+1)5 (10:16:54)

120kg 18" Block Clean + Power Jerk

Snatch Pull:
70 x (1)2
100 x 1 (1:17:55)
107.5 x 1 (1:18:56)
115 x (1)5 (5:23:61)
100 x (1)5 (5:28:66)

* Notes:

- I'm four days into this new "program" or method of training and taking big jumps (20 or 30kg) is a little nerve racking, but after making attempts, it does make me realize that I've been wasting a lot of time training with lower weights.

2019JUN17 (SED D3.W1) D3

Front Squat:
20 x (1)5
40 x (1)3
60 x (1)2
80 x 1
100 x 1 (1:1:27)
90 x 1
110 x 1 (1:2:28)
100 x 1 (1:3:29)
120 x 1 (1:4:30)
110 x 1 (1:5:31)
130 x 1 (1:6:32)
120 x 1 (1:7:33)
140 x 1 (1:8:34)
120 x (1)4 (4:12:38)

140kg Front Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 10) + (1.25 x 10))3

Good Morning + Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((20 x 6) + (110 x 10) + (1.25 x 20))2

* Notes:

- 140kg front squat!  Most I've done in an eon and I'm pretty satisfied with it.

2019JUN16 (SED D2.W1) D2

Bench Press:
20 x 5
55 x 10
75 x 8
95 x 6
115 x 4
135 x 2
115 x (4)2

135kg x 2 Bench Press

Dips + Superman KB Row:
((bw x 10) + (16 x 10))1
((bw + 16 x 10) + (20 x 10))1
((bw + 20 x 10) + (24 x 10))1
((bw + 24 x 10) + (28 x 10))1

Front Squat + Standing Band Face Pull + Standing Band Tricep Pushdown:
((20 x 1) + (Green x 10) + (Purple2 x 10))1
((40 x 1) + (Green x 10) + (Purple2 x 10))1
((60 x 1) + (Green x 10) + (Purple2 x 10))1
((80 x 1) + (Green x 10) + (Purple2 x 10))1
((100 x 1) + (Green x 10) + (Purple2 x 10))1
((120 x 1) + (Green x 10) + (Purple2 x 10))1
((100 x 1) + (Green x 10) + (Purple2 x 10))1

120kg Front Squat

2019JUN15 (SED D1.W1) D1

18" Block Snatch:
30 x (1)3
40 x (1)5
50 x (1)5
70 x (1)2
90 x 1 (1:1:1)
100 x 1 (1:2:2)
110 x C
90 x 1 (1:3:3)
97.5 x 1 (1:4:4)
105 x F
85 x 1 (1:5:5)
90 x 1 (1:6:6)
95 x 1 (1:7:7)
100 x M
100 x 1 (1:8:8)
102.5 x 1 (1:9:9)
105 x 1 (1:10:10)
85 x (1)4 (4:14:14)

105kg 18" Block Snatch

Clean Pull:
60 x 1
80 x 1
100 x 1
130 x 1 (1:15:15)
150 x (1)3 (3:18:18)
130 x (1)3 (3:21:21)

Front Squat:
20 x (1)3
40 x 1
60 x 1
80 x 1
100 x 1 (1:22:22)
120 x 1 (1:23:23)
100 x (1)3 (3:26:26)

120kg Front Squat

* Notes:

- It begins.  Today, I'm starting a more Bulgarian approach to the lifts.  It's provided successful numbers in the past (albeit -- along with injuries), but I think I'm a little wiser on how to attack daily training, so only time will tell.

2019JUN14 (TRIDENT D1B.W4.C2)

Bench Press:
20 x (5)4
52.5 x 10
72.5 x 8
92.5 x 6
112.5 x 4
132.5 x 2
112.5 x (4)3

132.5kg x 2 Bench Press

Dips + KB Superman Row:
((bw x 10) + (12 x 10))1
((bw + 12 x 10) + (16 x 10))1
((bw + 16 x 10) + (20 x 10))1
((bw + 20 x 10) + (24 x 10))1
((bw + 24 x 10) + (28 x 10))1

Front Squat + Axle Overhead Tricep Extension:
((20 x 5) + (15 x 10))1
((40 x 3) + (15 x 10))1
((60 x 3) + (20 x 10))1
((80 x 2) + (20 x 10))1
((100 x 2) + (20 x 10))1
((120 x 1) + (22.5 x 10))1

120kg Front Squat

Seated Box Jump:
24" x (3)2
30" x (2)2
36" x (1)2

Axle Reverse Wrist Curl:
15 x 10
15 x 50
15 x 25
15 x 15
15 x 10

* Notes:

- Accessory days are becoming my favorite days because I can focus on other movements and body parts without having to concern myself with the classic lifts.  I can't believe how easily the 132.5kg bench press went up.  Progress is always great!

2019JUN13 (TRIDENT D1A.W4.C2)

Back Squat:
20 x (5)3
70 x 5
90 x 5 (5:5:5)
108 x 5 (5:10:10)
117 x 5 (5:15:15)
126 x 4 (4:19:19)
135 x 4 (4:23:23)
144 x 3 (3:26:26)
153 x 3 (3:29:29)
162 x (2)3 (6:35:35)

162kg x 2 Back Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl + Good Morning:
((110 x 10) + (1.5 x 10) + (20 x 6))1
((110 x 10) + (1.5 x 10) + (30 x 6))1
((110 x 10) + (1.5 x 10) + (40 x 6))1

* Notes:

- This is the most that I've back squatted in several weeks and (knock on wood) I haven't experienced any back pain; not to mention, my squat depth/range of motion has significantly increased.  I'm very pleased with these squats!