SQUAT FOCUS DAY 4, WEEK 4 (2012DEC14)

Session A:

Back Squat:
20 x 5/5
55 x 3/3
70 x 3
115 x 3
130 x 3 (3:3:225)
145 x 3 (3:6:228)
155 x 3 (3:9:231)
165 x 3 (3:12:234)
175 x 3 = 190kg PR (3:15:237)
154 x 2/2/2/2 @ 80% (8:23:245)

Snatch Grip RDL + Shrug:
105 x 3 (3:26:248)
125 x 3 (3:29:251)
130 x 3 (3:32:254)
135 x 3 (3:35:257)
137.5 x 2/2/2 (6:41:263)

* Notes:

- Holy shit the 175kg x 3 back squat was a bitch.  The first repetition was horrible -- almost got pinned. The second had a slight stick and the third was the easiest.  I need to get my mind right both before and during the set!

- Snatch Grip RDL + Shrug were fairly easy to up 137.5kg.  Could have gone higher in weight but decided to save it for Sunday's "mock meet".

Session B:

Low Block Clean and Jerk:
55 x 3
65 x 3
75 x 2/F/1
90 x 3 (3:44:266)
100 x 1 (Seg 1) (1:45:267)
105 x 1 (1:46:268)
110 x 1 (1:47:269)
115 x 1 (Seg 2) (1:48:270)
120 x 1 (1:49:271)
125 x 1 (1:50: 272)
130 x 1 (Seg 3) (1:51:273)
135 x 1 (1:52:274)
140 x F/F/1 PR (3:55:277)

* Notes:

- I didn't have a lot of time so I combined the cleans with the jerks.  Otherwise, I would have separated the two movements.  Regardless, it was a pretty good day.  PR'd at 140kg which seemed easy.  I'll get 150kg soon.  The miss at 75 was due to dizziness.  I notice the sensation of fainting is greatly reduced if I grunt as I'm coming out of the hole -- to allow air out of my lunge.  Otherwise, I get really dizzy.