2013DEC23 (BUL D5.W18)

165kg -- down and up!

Session A.

Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:191)
135 x 1 (1:2:192)
120 x 1 (1:3:193)
140 x 1 (1:4:194)
125 x 1 (1:5:195)
145 x 1 (1:6:196)
130 x 1 (1:7:197)
150 x 1 (1:8:198)
135 x 1 (1:9:199)
155 x 1 (1:10:200)
140 x 1 (1:11:201)
160 x 1 (1:12:202)
145 x 1 (1:13:203)
165 x 1 (1:14:204) *

Twist Yo' Wrist:
5 x 5

KB Clean + KB Press:
16 x 5
20 x 6
24 x 5
28 x 6
28 x 5
24 x 6
20 x 5
16 x 6

* Notes:

- To FUCK with back squats.  I decided to switch back to front squats because my progress has stalled and there is no point to continually abusing myself.  Switching was a good move, but it definitely revealed that I've forgotten how to handle a heavy load on my shoulders.  Initially, 135kg felt like a shit-ton!  It took some time to get reacquainted with the front squat rack position without having it feel like it was going to staple me.  Holy shit, never again will I take that big of a break from my beloved front squats!  The asterisk at 165kg was due to strain placed on my right bicep when ascending from the hole.  I started to press with my arms and that shit hurt like a mother!  Yikes!

- Twist Yo' Wrist was fun and now my forearms are smoked but I can't wait to do those again.  5kg for 5 full reps (ascent/descent) while standing on a bench because the rope is long as hell.  Still a blast and something else to spice up the grip/forearm/bicep rehab.

- I'm getting stronger with the KB press.  Even though, I didn't get to 32kg I noticed all the other weights were moving quickly -- a very good sign of progress.  Soon, 32kg will become LIGHT WEIGHT!!!

Session B.

Hang Clean:
20 x bar work
55 x (1)6
65 x (1)3 (3:3:207)
75 x (1)2 (2:5:209)
85 x (1)2 (2:7:211)
95 x (1)2 (2:9:213)
105 x (1)2 (2:11:215)
110 x 1 (1:12:216)
115 x 1 (1:13:217)
105 x (1)6 (6:19:223)

Pocket Clean Pulls:
105 x 3 (3:22:226)
125 x 3 (3:25:229)
145 x 2 (2:27:231)
155 x 2 (2:29:233)
165 x 2 (2:31:235)
175 x (2)3 (6:37:241)

Banded Clean Grip Upright Row:
Purple x (6)3
Red x (5)3

* Notes:

- Quick workout with hang cleans -- a movement I haven't done in ages.  I wanted to use hang cleans today vice the block for two reasons:
     1.  Variety.  Block work was becoming rather dull.
     2.  Pull.  I've noticed with blocks, I have a tendency of snapping my arms before a lift.  Not good on the bicep, so I figured that maybe having the load in my hands would help keep my arms straight and protected from further strain.  It worked surprisingly well.