RUSSIAN MODIFIED TRAINING - DAY 3B, WEEK 9 (2013MAY07)

Preparing to squat 153kg.

Back Squat:
20 x bar work
70 x 3
95 x 3
115 x 3 (3:3:208)
123 x 3 (3:6:211)
133 x 3 (3:9:214)
143 x 2 (2:11:216)
153 x (2)3 (6:17:223)

* Notes:

- Fast workout.  Nothing notable, aside from the fact my hips and knees are a little tender this morning.  I figured moving (by working out) along with a good dose of stretching and mobility work would help -- it did.  I feel much better now compared to when I awoke this morning.  Today's back squats were the final part of yesterday's prescribed (day 3, week 9) workout and they were okay.  I say "okay" because I did start to drift forward towards the transition (amortization) phase (between the descent and accent) and I attribute much of this to the tight hips.  Either way, I completed all the prescribed reps, sets, and weights, and used a little more caution in not over extending myself by going higher than prescribed.