LOAD - DAY 1, WEEK 1 (2012DEC31)

Power Clean:
55 x 3
62.5 x 3/3
77.5 x 3
85 x 3* (3:3:3)
97.5 x 1 (seg 1) (1:4:4)
105 x 1 (1:5:5)
112.5 x 1 (1:6:6)
100 x 1 (seg 2) (1:7:7)
107.5 x 1 (1:8:8)
115 x 1 (1:9:9)
85 x 2 (2:11:11)
87.5 x 2 (2:13:13)
90 x 2 (2:15:15)

Rack Power Jerks (D.E.):
50 x 3
75 x 10 x 2 (20 sec @ 53% of 140kg)

Front Squat:
70 x 3
97.5 x 3
112.5 x 3 (3:18:18)
128 x 3/4/5 @ 80% of 160kg (12:30:30)

Clean Grip RDL:
130 x 3 (3:33:33)
137 x 3/3/3 @ 70% of 196kg (9:42:42)

Good Morning:
20 x 3 x 8

* Notes:

- Nice return to the platform with little struggle with any of the movements.  Slowly trying to reintroduce myself after the deload of the previous week.  Will start working between 70-80% for the load week and increase by 5-10% in the overload week.

- Rack power jerks were done via dynamic effort (D.E.).  75kg felt light initially and once I got to the 6th set it was considerably lighter and I felt myself getting faster under the bar.

- Second rep at 85kg power cleans were a failed lift due to clipping my weightlifting belt.

- I'm a little disappointed in my front squats because I failed to calculate the 1RM correctly.  I should have gone to 139kg, as 160kg x 3 = 174kg 1RM.  Instead, I calculated for a 1RM of 160kg.  Shit!

 

2012DEC31 from Bison Barbell Club on Vimeo.