CALPIAN DAY 5, WEEK 4 (2012APR28)

Clean:
50 x 3 (warm up)
80 x 2 (work set)
87 x 2
95 x 2
107 x 2
112 x 2
115 x 2 (segment 1)
122 x 2
125 x 2
115 x 2 (segment 2)
122 x 2
125 x 2

Clean Pull:
135 x 3 (work set)
145 x 3
140 x 3
135 x 3
130 x 3

Back Squat:
70 x 3 (warm up)
100 x 3
122 x 5 (work set)
140 x 5
150 x 3
157 x 2

* Notes:

- Smooth sailing today with the cleans.  Couldn't have asked for a better day as the weights seemed light and nearly effortless.  Staying flatfooted and not too far forward over the barbell has helped drastically.  Now, I could only connect with the jerks, I'd be a happy weightlifter.

- Clean pulls were heavy but nothing like on day 3, where the pulls were in sets of 5 repetitions.  Knocking out sets of 3 repetitions was a heck of a lot easier and more managable.

- The back squats were a test of my mental and physical fortitude.  Completing sets of 5 repetitions at 122kg and 140kg wasn't easy, but I came out unscathed.  I'd attribute my success in the back squats to the stop squats.  Going down and ascending immediately up out of the bottom of a back squat is significantly easier than the pause required in the stop squat.  This previous training in the stop squats gave me the necessary confidence to tackle the back squats with relative ease.  The Calpian plan is starting to pay dividends!