SQUAT FOCUS DAY 1, WEEK 4 (2012DEC10)

Session A:

Front Squat:
20 x 5/5/5/5
55 x 3/3
72.5 x 3
100 x 3
115 x 3 (3:3:3)
122.5 x 3 (3:6:6)
130 x 3 (3:9:9)
137.5 x 3 (3:12:12)
145 x 3 (3:15:15)
152.5 x 3 = 168kg (3:18:18)
134 x 2/2/2/2 @ 80% of 168kg (8:26:26)

Clean Grip RDL + Shrug:
105 x 3 (3:29:29)
125 x 3 (3:32:32)
135 x 3 (3:35:35)
145 x 3/3/3 (9:44:44)

* Notes:

- Low back pain is causing hesitation in squatting.  I'm sore and nervous about pushing too hard with the squats.  I think a nerve is tweaked because I get an occasional shock or sharp pain.

Session B:

Power Snatch:
55 x 3
60 x 3
70 x 3
77.5 x 3 (3:47:47)
90 x 3 (3:50:50)
92.5 x 1  (Seg 1) (1:51:51)
100 x 1 (1:52:52)
107.5 x 1 (1:53:53)
95 x 1 (Seg 2) (1:54:54)
102.5 x F/1 (2:56:56)
107.5 x 1 (1:57:57)
110 x 1 PR (1:58:58)

Block Snatch Pull:
110 x 3 (3:61:61)
120 x 3 (3:64:64)
125 x 3 (3:67:67)
135 x 3 (3:70:70)
137.5 x 3 (3:73:73)
140 x 3 (3:76:76)

* Notes:

- The lingering low back pain has made me hesitant and apprehensive on aggressively attacking the power snatches.  Still managed to PR at 110kg.  I know I have more potential to power snatch heavier weights - maybe 120kg?

- Decided to use the block today to take some strain off the back.  140kg x 3 felt strong but hands started to hurt from the straps.