SQUAT FOCUS DAY 3, WEEK 5 (2012DEC20)

Front Squat:
20 x 5/5/5/5
55 x 3/3
75 x 3
105 x 3 (3:3:112)
125 x 3 (3:6:115)
140 x 3 (3:9:118)
150 x 2/2/2/2 @ 85% of 174kg (8:17:126)

Clean Grip RDL + Shrug:
50 x 3
105 x 3+3 (6:23:132)
125 x 3+3 (6:29:138)
145 x (3+3)3 (18:47:156)

Rack Power Jerks:
55 x 3/3
75 x 3
105 x 2/F/1 (3:50:159)
115 x 1/1/1 (3:53:162)
125 x 1/1/1 (3:56:165)

* Notes:

- Decent workout but could have been better.  My left knee was giving me trouble from the onset of today's workout.  The front squats weren't terribly hard, but with an aching knee they weren't easy.  As such, I decided to forgo the usual 3RM and used the 3RM from the previous front squat workout, which was 160kg x 3.  I used 85% of 174kg which brought my doubles to 150kg.

- The clean grip RDL + shrugs were the best to date.  They felt fluid, strong, and purposeful -- truly replicating the natural flow and trajectory of the clean.  The only issue I had were sore elbows, possibly attributed to the heavy back squats.

- Rack power jerks were horrible, and I did them vice splits because of my left knee.  I felt slow and tired.  I had reached passed the 45 minute mark when embarking on the power jerks and my fatigue showed.  I had to push through today's workout in one session vice two due to scheduling conflicts.  Plus, I need to start a deload as two heavy weeks of squatting are taking a told on my ability to recover.

2012DEC20 Training from Bison Barbell Club on Vimeo.