CONCEPTUAL (RD 5) DAY 3B, WEEK 2 (2012NOV01)

Front Squat:
20 x 3/3/3/3/3
55 x 3
75 x 3
95 x 3
105 x 3
120 x 3
130 x 3
140 x 3
145 x 3
150 x 3
124.5 x 5 @ 75% of 150kg
132.5 x 5 @ 80% of 150kg
148.5 x 2/F *

Deficit Clean Pull:
75 x 3
105 x 3
125 x 3
135 x 3
145 x 3
150 x 3
155 x 2
133 x 3 @ 80% of 155kg
141.5 x 3 @ 85% of 155kg
149.5 x 3 @ 90% of 155kg

* Notes:

- Always, always, always double check your calculations and the weight on the bar.  My failure in the front squats at 148.5kg was a direct result of a miscalculation in correctly computing 90% of 155kg.  The proper weight should have been 140.5kg vice 148.5kg - a huge mistake and a huge difference in weight.  Damn, I'm stupid.  Hello, Math for Marines!

- The newly introduced squat style set-up isn't working well with the deficit pull.  It causes too much stress and stain on the knee joints; therefore, I may only use this with regular (from the floor) clean pulls.