2013DEC17 (BUL D6.W17)

Paused Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:209)
135 x 1 (1:2:210)
155 x 1 (1:3:211)
175 x 1 (1:4:212) *g
135 x 4 (4:8:216)
145 x 3 (3:11:219)
155 x 2 (2:13:221)
165 x 1 (1:14:222)
145 x 4 (4:18:226)
150 x 3 (3:21:229)
155 x 2 (2:23:231)
160 x 1 (1:24:232)
205 x 1 (1:25:233) *neg

Heavy Hammer II Leverage Bar:
2.5# x 10
5# x 5
7.5# x (3)3

* Notes:

- Gnarly workout with a grueling 175kg paused back squat within the first 4 reps above 100kg.  It wasn't easy but I somehow pulled through.  The remainder of the paused back squats went well with waves starting at 135kg and 145kg -- both were explosive and easy.  The subsequent sets became more taxing with the final singles at 165kg and 160kg nearing a grind.  Also, I decided to place 205kg on the bar for my final rep and perform only the negative portion of the lift.  It wasn't easy, but it wasn't difficult either.  I plan on finishing out each workout with a final HEAVY (+10kg over max) negative to accustom myself to the heavier weights. Hopefully, this will pay off in the long run.

- Another goal of mine, considering the bicep and shoulder injury, is to focus on these areas to not only rehabilitate but to develop and protect them from future exposure to the classic lifts.  Therefore, I ended today's workout with the Heavy Hammer II Leverage Bar.  My forearms and grip are now officially fried!