2013DEC22 (BUL D4.W18)

Session A.

Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 2 (2:2:134)
135 x 1 (1:3:135)
120 x 2 (2:5:137)
140 x 1 (1:6:138)
125 x 2 (2:8:140)
145 x 1 (1:9:141)
130 x 2 (2:11:143)
150 x 1 (1:12:144)
135 x 2 (2:14:146)
155 x 1 (1:15:147)
140 x 2 (2:17:149)
160 x 1 (1:18:150)
170 x 1 (1:19:151)
180 x 1 (1:20:152)
205 x 1 (1:21:153) * neg

* Notes:

- Feeling sticky with the squat today.  Not the best performance and it may be time to switch back to front squats for a while because progress has stalled -- so much that 180kg is a huge grind!  The easiest part of today's workout was the final negative only rep of 205kg.

Eccentric Only at 205kg!

Session B.

12" Block Power Snatch:

20 x bar work

55 x (1)6

65 x (1)3

75 x (1)2 (2:2:155)

85 x 1 (1:3:156)

90 x 1 (1:4:157)

95 x 1 (1:5:158)

100 x 1 (1:6:159)

105 x F (1:7:160)

95 x 1 (1:8:161)

100 x 1 (1:9:162)

105 x 1 (1:10:163)

110 x 1 (1:11:164)

112.5 x 1 (1:12:165)

100 x 1 (1:13:166)

105 x 1 (1:14:167)

110 x 1 (1:15:168)

115 x 1 (1:16:169)

Not a PR but considering recent events

 it's progress in the right direction.

12" Block Snatch Pull:

125 x 2 (2:18:171)

135 x 2 (2:20:173)

145 x 2 (2:22:175)

155 x 2 (2:24:177)

160 x 2 (2:26:179)

162.5 x 2 (2:28:181)

145 x (2)2 (4:32:185)

Rippin at 162.5kg!

12" Block Power Snatch:

75 x (1)5 (5:37:190)

* Notes:

- Getting stronger but still feeling a little apprehensive about the shoulder.  It doesn't hurt as much but stability and maintaining the integrity of the shoulder is concerning.   Nevertheless, I power snatched 115kg and if it weren't for the shoulder, I think 120kg - 125kg would have been very doable.

- Block snatch pulls felt great.  Once again, I tried to keep very patient until the very last moment (while staying flatfooted) to extend/explode and the results were pleasing.  

- I wanted to finish out the workout with a few power snatches with 75kg to ingrain technique, strengthen the shoulder, and build a little confidence.  All in all, a superb workout!