2013DEC15 (BUL D4.W17)

SessionA.

Paused Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:120)
135 x 1 (1:2:121)
155 x 1 (1:3:122)
175 x 1 (1:4:123)
180 x 1 (1:5:124) PR
160 x (1)5 (5:10:129)
150 x (2)5 (10:20:139)
155 x 1 (1:21:140)
160 x 1 (1:22:141)
165 x 1 (1:23:142)

* Notes:

- Better paused back squat performance than on Friday.  180kg is a new PR but it was an ugly grind!  I dropped down 20kg to 160kg for some good (solid) singles that felt amazingly easy.  I wanted to work on increasing my time under tension so I reduced once more to 150kg for doubles.  It worked perfectly.  Ultimately, I finished out the workout by increasing back up to 165kg where the weights became very STICKY, so I ended the workout.  All in all, a great workout.  I'm looking forward to more paused back squats!

Session B.

12" Block Power Clean:
20 x bar work
55 x (3)2
75 x 2
85 x 1
95 x 1 *

12" Block Clean Pull:
125 x (3)2 (6:6:148)
145 x (3)2 (6:12:154)
155 x 2 (2:14:156)
160 x 2 (2:16:158)
165 x 2 (2:18:160)
170 x 2 (2:20:162)
175 x 2 (2:22:164)
180 x 2 (2:24:166)

* Notes:

- Tried to test out the arm and shoulder with some 12" block power cleans -- bad idea.  Initially, the weights felt light and my arm/shoulder didn't seem all that negatively effected; until, I reached 95kg.  It just didn't feel right -- like I was on the verge of re-injurying the arm again.  I stopped immediately.  Strange thing about this injury is that I'm able to block pull up to 180kg without any problems, but the moment I bend my arm in preparation of the third pull, PAIN!  So, it's frustrating but I'll try to remain conservative with making any further attempts with the cleans.  I might try again later this week, but I'm uncertain at this point. Piss!