SQUAT FOCUS DAY 2, WEEK 4 (2012DEC11)

Session A:

Back Squat:

20 x 5/5

50 x 3/3

65 x 3

107.5 x 3

125 x 3 (3:3:79)

142.5 x 3 (3:6:82)

152.5 x 3 (3:9:85)

162.5 x 3 (3:12:88)

172.5 x 3 = 187kg (3:15:92)

151.5 x 2/2/2/2 @ 80% of 187kg (8:23:100)

Snatch Grip RDL + Shrug:

100 x 3 (3:26:103)

110 x 3 (3:29:106)

120 x 3 (3:32:109)

125 x 3 (3:35:112)

127.5 x 3 (3:38:115)

130 x 3 (3:41:118)

* Notes:

- Nice workout considering the strained back isn't much better.  Still stiff with intermittent sharp pain.  Easily back squatted 172.5kg x 3.  Not a PR but taking into account my back, it's something to celebrate.  Snatch grip RDL + shrug was fun but I dialed back on the amount of weight to only 130kg. Felt like I could have gone higher - possibly 140kg but wanted to play it safe with the low back.

Session B:

Power Clean and Power Jerk:

20 x bar work

55 x 3

65 x 3

80 x 3 (3:44:121)

90 x 3 (3:47:124)

100 x 1 (Seg 1) (1:48:125)

107.5 x 1 (1:49:126)

115 x F/F (2:51:128)

102.5 x 1 (Seg 2) (1:52:129)

110 x 1 (1:53:130)

117.5 x F/1 (2:55:132)

Clean Pull:

117.5 x 3 (3:58:135)

125 x 3 (3:61:138)

135 x 3 (3:64:141)

130 x 3/3/3 (9:73:150)

* Notes:

- Power clean and power jerks weren't great.  Matter of fact, they were terrible.  I'm experiencing a lot of dizziness upon cleaning the weight.  I've loosened my belt to see if that helps - it doesn't.  Most of the clean receptions were low and slow - not great!  Shit!