2013DEC14 (BUL D3.W17)

Back Squat:
20 x bar work
75 x 3
105 x 2 (2:2:91)
125 x 1 (1:3:92)
145 x 1 (1:4:93)
165 x 1 (1:5:94)
185 x 1 (1:6:95)
111 x 6 (6:12:101)
120 x 6 (6:18:107)
129.5 x 6 (6:24:113)
139 x 6 (6:30:119)

Press:
20 x bar work
50 x (3)2*

KB Press:
12 x 5
16 x 3
20 x 3
24 x 3
20 x 3
16 x 3
12 x 5

* Notes:

- Back squats were a lot of fun.  At the advice of a good friend, Sal, I reached my daily max of 185kg and dropped the weights to perform 6 rep sets starting at 60%.  They felt amazingly easy, fast, crisp, and powerful.  60% seemed extremely light so I increased 5% after each set, ultimately ending at 75%.  Next time, I may shoot for 80% depending upon how I feel.

- The press was a train wreck.  My shoulder couldn't handle the load and I found myself shifting and favoring my weak side.  I ended the press attempts as fast as I started, I couldn't get past 50kg.  There was no sense in aggravating my shoulder any more than necessary.  Therefore, I tried kettlebell presses, which surprisingly felt good.  The corkscrew motion of the KB press allowed me to circumvent the tender angles of my injured shoulder, so I gently pushed up to 24kg and pyramided back down to 12kg.  I plan on slowly increasing the weight on this exercise over the next few weeks with hopes of using it as a part of my rehab.