RUSSIAN MODIFIED TRAINING - DAY 1B, WEEK 11 (2013MAY27)

Belt Squatting 100kg with a bad back!  BOOM!

Belt Squat:
25 x (5)4
40 x 5
50 x 3
65 x 3 (3:3:16)
75 x 3 (3:6:19)
85 x 3 (3:9:22)
95 x 3 (3:12:25)
100 x 3 (3:15:28)

Push Press:
20 x bar work
60 x 3
70 x 3 (3:18:31)
73 x 3 (3:21:34)
76 x 3 (3:24:37)

Captains of Crush:
(#1 x 5 + #1.5 x 3 + #2 x 1)5

* Notes:

- Still struggling with a very tender low back; however, sitting on my ass is making it worse and driving me to the point of insanity.  I decided to finish out the previous workout by substituting belt squats for back squats -- the exercise which I strained my back, and I went ahead and completed the push presses, as originally prescribed.

-  My back is at 60% and all the mobility work is definitely helping, especially, the "batman" inversion hangs which I picked up from Donnie Thompson.  This has helped dramatically and I feel tons better after hanging for about 5 minutes.  However, only time will tell.

- Belt squats are a bear!  Not only are they hard to perform because of the dead stop starting position, but getting myself hooked to the loading pin at the right height is a bitch!  I spent a good part of my 25kg squats trying to find the right height through the use of adjusting my dipping belt, adding layers of rubber matting under the loading pin, and just trying my best to "kimchi squat" deeper to facilitate a proper hook.  What a freaking nightmare, but I finally got it figured out and managed to squat 100kg for a triple.  Not bad, but that too shall increase in the coming weeks once I get a better feel for the exercise.