2013DEC05 (BUL D1.W16)

Session A.

Back Squat:
20 x bar work
75 x 3
115 x 3 (3:3:3)
135 x 2 (2:5:5)
155 x 1 (1:6:6)
135 x 3 (3:9:9)
155 x 2 (2:11:11)
175 x 1 (1:12:12)
155 x 3 (3:15:15)
175 x 2 (2:17:17)
195 x 1 (1:18:18)

* Notes:

- Up to 195kg in under 15 minutes -- that's fast and only 5kg under my current PR!  Felt strong with the 195kg and could have possibly gone up to 205kg or 210kg, but waved off any further sets.  At this point, with my current injury (bicep tendon rupture/tear) positioning my arm to properly rack the barbell during a back squat isn't comfortable or exceptionally safe -- but being a "hard-head", I'm still forcing myself under the bar to at least back squat.  Aside from that, I'll play the conservative card and belay any unnecessary attempts until I start feeling more secure.

Session B.

Paused Front Squat:
20 x bar work
65 x 3
105 x 3 (3:3:21)
125 x 2 (2:5:23)
145 x 1 (1:6:24)
115 x 3 (3:9:27)
135 x 2 (2:11:30)
155 x 1 (1:12:31)

* Notes:

- Brief experimenal workout to see how the shoulder and arm hold up under a heavy load.  I've been using my MarcPro electrical stimulation machine for approximately 3-4 hours per day since the onset of the shoulder injury and it has helped dramatically.  Although, my shoulder isn't at 100%, it was loose enough to allow me to front squat 155kg, albeit at the cost of some slight shoulder discomfort and only being able to grip the bar with two fingers.  Regardless, it's a huge stride in the right direction towards recovery.  I didn't want to push too hard so I decided to stop at 155kg, but I had a lot more in the tank -- probably enough for a 175kg paused front squat.  Moreover, I didn't have a singlet or knee sleeves on for these squats, because this was a very impromptu and spontaneous workout, so this is extremely encouraging!