2013DEC12 (BUL D1.W17)

Session A.

Back Squat:

20 x bar work

75 x 3

95 x 2

115 x 1 (1:1:1)

135 x 1 (1:2:2)

155 x 1 (1:3:3)

175 x 1 (1:4:4)

195 x F (1:5:5)

155 x 2 (2:7:7)

165 x 2 (2:9:9)

175 x 1 (1:10:10)

160 x 1 (1:11:11)

170 x 1 (1:12:12)

180 x 1 (1:13:13)

190 x 1 (1:14:14)

175 x 1 (1:15:15)

155 x 2 (2:17:17)

* Notes:

- Fairly appreciable workout but I didn't get to finish the final sets.  I wanted to end with decreasing the weights by 20kg and doubling the reps on each subsequent set.  So I miss the next planned set at 135kg for 4 reps, and 115kg for 8 reps.  Nevertheless, I was happy to get a 190kg back squat after a failed earlier attempt at 195kg.

Session B.

12" Block Power Snatch:

20 x bar work

55 x (3)2

65 x 2

75 x (1)10 (10:10:27)

12" Block Snatch Pull:

105 x 3 (3:13:30)

115 x 3 (3:16:33)

125 x (2)5 (10:26:43)

Behind the Neck Snatch Grip Press:

20 x 5

30 x 5

31 x 4

32 x 3

33 x 2

34 x 1

* Notes:

- Finally returned to upper body work; specifically, the snatch.  I'm going to try my best to stick with my plan of staying at approximately 60% of my average top end weights for a week and up that amount by 10% each week until I'm back at going to maximum.  Everything is dependent upon my shoulder and arm, and their ability to handle the incrementally higher loads.

- Today I stopped snatching at 75kg, which wasn't heavy but was heavy enough to cause minor pain in the shoulder.  If I execute the lift with even the slightest bit of arm bend, I feel the pain immediately in my bicep.  This occurred a few times in today's workout with the 75kg snatches which abruptly alerted me of a subpar pull.  Furthermore, if I catch a weight ever-so-slightly forward I get a spark of pain in the shoulder.  Frustrating, but I'm pushing forward.

-  Additionally, I decided on doing some behind the neck snatch grip presses to help strengthen the whole shoulder girdle, but the extreme positioning of the arms caused pain.  Therefore, I could only manage to press up to 34kg.  Pathetic?  You bet, but it's a start in the right direction.