2013NOV21 (BUL D1.W14)

175kg Paused Front Squat

Session A.

Paused Front Squat:

20 x bar work

75 x 3

95 x 2

115 x 3 (3:3:3)

125 x 3 (3:6:6)

135 x 3 (3:9:9)

145 x 3 (3:12:12)

155 x 1 (1:13:13)

165 x 1 (1:14:14)

175 x 1 (1:15:15) PR Match

* Notes:

- Quick workout done in under 15 minutes.  Even managed to match my previous PR of 175kg and this morning's 175kg pause seemed longer.

Session B.

12" Block Power Clean + Push Press:

20 x bar work

55 x (1+1)3

75 x (1+1)3

95 x (1+1)2 (4:4:19)

100 x (1+1)1 (2:6:21)

105 x (1+1)1 (2:8:23)

110 x (1+1)1 (2:10:25)

115 x (1+1)1 (2:12:27)

120 x (1+F)1 (2:14:29)

110 x (1+1)1 (2:16:31)

115 x (1+1)1 (2:18:33)

120 x (1+1)1 (2:20:35)

125 x (1+F)1 (2:22:37)

115 x (1+1)1 (2:24:39)

120 x (1+1)1 (2:26:41)

125 x (1+1)1 (2:28:43) PR

Cuban Curls:

2.5 x 10

3.75 x 8

5 x (6)3

* Notes:

- Ended on a high note of a new PR at 125kg.  I had it in my head to make this weight early in the workout because the weights were moving extremely fast!  BOOM!  Added in some very light Cuban curls because my right shoulder had been a little aggravated and the final push press of 125kg was a grinder that didn't help.  Hopefully, in time the Cuban curls will help strengthen my shoulder girdle and provide greater stability.