SQUAT FOCUS DAY 2, WEEK 5 (2012DEC18)

Back Squat:
20 x 5/5
60 x 3/3
70 x 3
110 x 3
130 x 3 (3:3:68)
150 x 3 (3:6:71)
165 x 3 (3:9:74)
180 x 3 = 196kg PR (3:12:77)
168.5 x 2/2/2/2 @ 85% (8:20:85)

Snatch Grip RDL + Shrug:
70 x 3
110 x 3+3 (6:26:91)
140 x (3+3)3 (18:44:109)

* Notes:

- Burl workout.  Back squat PR of 180kg x 3!  I was extremely happy with my results; however, I nearly got stapled on the third repetition.  Strangely enough, I only got a few hours of sleep before the workout but still managed to get a new 3RM PR.  I had been up since 0300 with my sick son.  However, now, my damn elbows are screaming!  It's hard to fully extend my elbows.  I believe it's from the squats as I tried to move my hands in closer when gripping the bar.  I'm a freaking dumbass!

2012DEC18 Training from Bison Barbell Club on Vimeo.