2013DEC20 (BUL D2.W18)

Session A.

Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:46)
135 x 1 (1:2:47)
150 x 1 (1:3:48)
160 x 1 (1:4:49)
165 x 1 (1:5:50)
167.5 x 1 (1:6:51)
135 x 1 (1:7:52)
155 x 1 (1:8:53)
170 x 1 (1:9:54)
180 x 1 (1:10:55)
185 x 1 (1:11:56)
187.5 x 1 (1:12:57)
155 x 1 (1:13:58)
175 x 1 (1:14:59)
190 x 1 (1:15:60) * neg

12" Block Power Clean + Power Jerk:
20 x bar work
55 x (1+1)3
60 x (1+1)2 (4:19:64)
65 x (1+1)2 (4:23:68)
70 x (1+1)2 (4:27:72)
75 x (1+1)2 (4:31:76)
80 x (1+1)1 (2:33:78)
85 x (1+1)1 (2:35:80)
90 x (1+1)1 (2:37:82)
95 x (1+1)1 (2:39:84)
100 x (1+1)1 (2:41:86)

* Notes:

- Fantastic workout towards the back end with the block power clean and power jerk combination.  The power cleans went smooth until I got near 90kg and above.  At that weight, my bicep started to feel a little strained and catching the bar on the shoulders became slightly painful.  The tear in the anterior portion of my shoulder is definitely rearing it's ugly head when I "receive" cleans.  I need to instead "place" cleans on my shoulder -- hence the use of straps.

- Power jerks weren't too much of a bother, but they weren't easy.  Shoulder stability is a big hurdle and the jerks tested my ability to maintain rigidity under load.  I hope to get back to at least 110kg within 2 weeks -- if not sooner.

- Back squats were a major suck today.  My legs were extraordinarily and unusually sore and tight.  It's due to the use of one final repetition (slow eccentric lowering) with a load in excess of my 1RM that's killing my quads.  However, today I stayed 10kg under my 1RM and performed a negative because my 175kg was a MONSTER GRIND!  Time to stretch, eat and rest.

Session B.

Doing work with 172.5kg.

12" Block Clean Pull:
75 x 3
105 x 3 (3:3:89)
125 x 3 (3:6:92)
155 x 2 (2:8:94)
165 x 2 (2:10:96)
170 x 2 (2:12:98)
172.5 x (2)2 (4:16:102)
172.5 x (3)2 (6:22:108)

Clean Grip Upright Row:
20 x 5
30 x 5
40 x 5
45 x (5)2
50 x 5

Heavy Hammer II Leverage Bar:
5# x 5
6.25# x 4
7.5# x 3
8.75# x 2
10# x 1

* Notes:

- Nice afternoon workout.  The block clean pulls are a breeze and I feel extremely powerful and explosive once I get the bar to pockets.  I'm trying my best to remain patient until the right moment of explosion (at pockets) with my feet as flatfooted as possible.  172.5kg was challenging but it provided the right amount of weight to drill the technique down.  Loved it!

- Clean grip upright rows were used today for shoulder rehab and they were HARD!  The upward motion of driving my elbows out laterally (external rotation) is a MOTHER-BITCH!  I feel a sharp pain in my shoulder with this movement so I couldn't go extremely heavy.  I'll try to add a little more next time.

- I'm up to 10lbs with the leverage bar.  The pronation and supination of the hand with going through a full range of motion places a great amount of stress on my forearms and biceps.  I'm going to stop adding weight at 10lbs for now until I can build a little more strength endurance -- ideally doing 5-8 reps with 10lbs before adding any addtional weight.