CONCEPTUAL (RD 4) DAY 1, WEEK 4 (2012OCT09)

Snatch:
55 x 3/3
60 x 3
65 x 3
77.5 x 3
90 x 3
95 x 1 (S1)
102.5 x 1
107.5 x 1
95 x 1 (S2)
102.5 x 1
107.5 x F/1

Power Snatch:
85 x 2
90 x 2
95 x 2

Deficit Snatch Pull:
125 x 3
127.5 x 3
130 x 3

Back Squat:
105 x 3
122.5 x 3
140 x 3
157.5 x 3
160 x 2/F = 169 1RM
137 x 3 @ 80% of 169
145.5 x 3 @ 85 % of 169
154 x 3 @ 90% of 169

Snatch Grip RDL:
125 x 3
127.5 x 3
130 x 3

* Notes:

- Pretty good day on the platform.  Snatches went well up until the 107.5kg miss but I shrugged it off and made the second attempt without any problems.  I'm adjusting and modifying the prescribed number of sets and weights for the squats.  As you can see, after reaching a maximum for the day, I'm waving back into weights based upon a 1RM of the days performance.  Today, since I failed at 160kg x 2, my 1RM was 169kg.  Therefore, I used 137kg x 3 @ 80% of 169, 145.5kg x 3 @ 85% of 169, and 154kg x 3 @ 90% of 169.  It worked out well.  I plan on doing this indefinitely until my front and back squats come up to par.