RUSSIAN MODIFIED TRAINING - DAY 4, WEEK 12 (2013JUN07)

2013JUL07 from Bison Barbell Club on Vimeo.

Snatch:
20 x bar work
50 x (3)2
70 x 2
80 x 1 (2:2:163) (wave 1)
90 x 1 (1:3:164)
100 x 1 (1:4:165)
105 x 1 (1:5:166)
110 x F (1:6:167)
110 x 1 (1:7:168)
115 x 1 (1:8:169)
120 x F (1:9:170)
120 x 1 (1:10:171)
125 x (F)2 (2:12:173)
115 x 1 (1:13:174) (wave 2)
120 x 1 (1:14:175)
125 x 1 (1:15:176)
130 x (F)2 (2:17:178)
120 x 1 (1:18:179) (wave 3)
125 x 1 (1:19:180)
130 x 1 (1:20:181) PR (MATCH)
135 x (F)2 (2:22:183)
125 x 1 (1:23:184) (wave 4)
130 x (F)2 (2:25:186)
135 x (F)2 (2:27:188)

115kg Belt Squat is a Mother Bitch!

Belt Squats:
40 x 5
60 x 5
80 x 5 (5:32:193)
100 x 5 (5:37:198)
115 x 5 (5:42:203)

* Notes:

- I started this program on 7 March 2013 and now it's finally over.  Today was the final day of the Russian Modified Training Program.  It has taken me 14 weeks to complete the 12 week program.  I REALLY wanted to establish a new snatch PR today, and I tried my best to stay patient and focused on each lift; however, my efforts were fruitless.  Instead, I had to wave down and up three times due to repetitive misses at 125kg, 130kg, and 135kg.  With each successive wave, I made the missed lift; thereby, gaining momentum and confidence for the next higher weight.  Even with the added momentum created by the wave down and up, I still couldn't pull off the 135kg!  All four missed attempts at 135kg were very close but missed forward.

-  I'm so disappointed in myself but, in retrospect, I did manage to match my previous PR of 130kg from November 2012.  So, after six months of diligent training, injuries, blood, sweat and the occasional tear, I couldn't squeeze out a single kilo!  PISS!

-  Not to mention, my low back is completely hosed -- again!  My final attempt of 135kg caused another strain, so any further attempts were abandoned.  I'm not sure what I'm going to do for my next program but, for now, I plan on taking it easy to rebuild and recoupe my back.  I'm considering a shorter cycle (4 weeks) -- maybe another run at the Conceptual Program, or I may just lift as my mood dictates.