2013DEC19 (BUL D1.W18)

Session A.

Paused 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) *
155 x 1 (1:5:5)
157.5 x 1 (1:6:6)
160 x 1 (1:7:7)
162.5 x 1 (1:8:8)
165 x 1 (1:9:9)
167.5 x 1 (1:10:10)
170 x 1 (1:11:11)
172.5 x 1 (1:12:12)
175 x 1 (1:13:13)
177.5 x 1 (1:14:14)
215 x 1 (1:15:15) *neg

Nothing to brag about but it's progress!

Captains of Crush:
T x 10
1 x (3)3
1.5 x (2)3
2 x 1
2 x F
2 x 1
T x 10

* Notes:

- Not the very best paused back squat workout initially, but I made up for it towards the end.  The early warm up sets revealed that my legs were extremely sore and tight.  Dropping deep into the squat for a pause was a challenge.  The first 175kg attempt was a HUGE grind!  I wasn't sure if I was going to make the lift and I even felt my sinuses on the verge of imploding from all the pressure in my head.  Afterwards, I dropped 20kg and started to wave back up with only 2.5kg increases.  This gave me a little more time to warm-up and become accustomed to the lift, thereby, allowing a top weight above my original 175kg maximum by an additional 2.5kg.  I did finish out as I had previously mentioned with a negative repetition with a weight in excess of my current 1RM, so I decided on 215kg.  It felt heavy and little unmanageable to get into proper position, but surprisingly it wasn't too difficult to control down to the pins.

- I'm still hell bent on increasing my grip strength to help rehab my bicep, so I did a few sets with the Captains of Crush.  I squeezed the number 2 gripper, requiring 195lbs of pressure to close.  Not bad considering my bum bicep.

Session B.

12" Block Power Snatch:
55 x (3)2
75 x 2 (2:2:17)
85 x (1)2 (2:4:19)
90 x (1)2 (2:6:21)
95 x (1)2 (2:8:23)
100 x (1)2 (2:10:25)
105 x (1)2 (2:12:27)
110 x 1 (1:13:28)
110 x (F)2 (2:15:30)

Being patient with 142.5kg.

12" Block Snatch Extension:
125 x 3 (3:18:33)
135 x 2 (2:20:35)
140 x 2 (2:22:37)
142.5 x (2)4 (8:30:45)

* Notes:

- Fairly quick workout with a slight return to moderate/heavy weights in the snatch.  I successfully snatched 110kg off a 12 inch block with relative ease; however, it did strain/aggravate my shoulder.  After which, my mental game was completely destroyed and the two subsequent attempts were botched due to a lack of mental clarity.  Nevertheless, snatching 110kg after a traumatic injury is positive.

- Block snatch extensions went very well.  I felt like I could have gone as high as 160kg without any issues but I wanted to concentrate on staying flatfooted throughout the pull until the moment of "explosion" at the peak of the 2nd pull.  All in all, a great second session for the day.  Looking forward to a very quick squat workout in the morning followed by muscle cleans and power jerks in the afternoon.