2013DEC16 (BUL D5.W17)

Session A.

Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:167)
135 x 1 (1:2:168)
155 x 1 (1:3:169)
175 x 1 (1:4:170)
195 x 1 (1:5:171)
175 x 1 (1:6:172)
165 x 2 (2:8:174)
155 x 3 (3:11:177)
145 x 4 (4:15:181)
150 x 1 (1:16:182)
160 x 1 (1:17:183)
170 x 1 (1:18:184)
180 x 1 (1:19:185)
190 x 1 (1:20:186)
195 x 1 (1:21:187)

* Notes:

- 195kg for two singles, need I say more -- especially the second 195kg successful squat which was made after 20 previous reps.  I'm very pleased with today's back squat workout.  Looking forward to tomorrow morning to attack the paused back squats again.

Session B.

18" Block Snatch High Pull:
20 x bar work
75 x (3)3
95 x 3
105 x 3 (3:3:190)
110 x 2 (2:5:192)
115 x 2 (2:7:194)
120 x 2 (2:9:196) *

18" Block Snatch Extension:
125 x 2 (2:11:198)
130 x 2 (2:13:200)
135 x 2 (2:15:202)
140 x 2 (2:17:204)
145 x 2 (2:19:206)
150 x 2 (2:21:208)

KB Clean + KB Press:
12 x (1+5)1
16 x (1+5)1
20 x (1+5)1
24 x (1+5)1
28 x (1+5)1
32 x (1+5)1

* Notes:

- Block snatch high pulls started off well, but I had to stop due to pain in my shoulder and bicep after the 120kg.  The "twinge" resurfaced at this weight and I decided to switch to snatch extensions -- focusing on keeping my arms straight and extending tall.  Surprisingly, I made successful lifts up through 150kg and I'm confident in saying I could have done a lot more.  Now, the pain in my bicep and shoulder specifically reemerges with any movement that involves bending of the elbow with substantial weights.

- The KB clean and press went surprisingly well -- beyond my expectations.  I started very light at 12kg and ended with completing the whole rack of kettlebells for 5 repetitions each.  I was a little doubtful with 32kg (especially the clean portion due to the elbow bend required); however, it wasn't to bad and I managed to tough it out with the 5 presses.  I'm overjoyed with my performance today.  Now it's time to eat and rest!