UNDERSETTING DAY 4, WEEK 1 (2012MAY10)

Clean and Jerk:
55 x 3* (warm up)
75 x 2*
95 x 1*
105 x 1/F (work set)
105 x 1/1
105 x 1/1
113 x 1
120 x 1
125 x 1/1
105 x 1/1
105 x 1/1
105 x 1/1
113 x 1/1
113 x F/1

Clean Pull:
140 x 3/3/3 (work set)
148 x 2/2

Front Squat:
78 x 3 (warm up)
105 x 3/3/3 (work set)
113 x 2/2
120 x 2/2/2

Snatch Grip RDL:
100 x 5/5/5 (work set)

* Notes:

- For some odd reason I naturally start my clean and jerk warm up with the power version.  Not sure why but it happens.  I went along until I started my work sets and immediately switch back to split jerks.  For the most part, the clean and jerks went well.  I had missed jerk at 105kg and 113kg -- both as a result of not pushing myself under quickly enough, and getting the barbell back behind me.

- Clean pulls didn't aggravate my back, as the day off helped dramatically.  However, I felt my form crumble as I ventured into the 148kg pulls.  Trying to keep a rigid spin was nearly impossible at this weight.

- The easiest part of the day was the front squats.  I felt significantly stronger after a day of well deserved rest.

- Once again, the snatch grip RDL stressed my back but thankfully it was only at 100kg.

- So far, I'm pleased with the Undersetting program.  It's challenging and demands hard work, coupled with a few extra grunts, but so far so good.