2013DEC29 (BUL D4.W19)

Session A.

Back Squat:
20 x bar work
75 x (3)2
95 x (3)2
105 x 1 (1:1:36)
115 x 1 (1:2:37)
125 x 1 (1:3:38)
135 x 1 (1:4:39)
145 x 1 (1:5:40)
155 x 1 (1:6:41)
165 x 1 (1:7:42) * grind
145 x (2)4 (8:15:50)

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

Heavy Hammer II Leverage Bar:
5# x 10
6.25# x 8
7.5# x 6
8.75# x 4

Crossover Band Shoulder Exercises:
Yellow x 20

* Notes:

-  What a difference a day makes.  Last night, I spent 30 minutes rolling out and mashing my psoas.  Plus, I spent a good amount of time inverted in my "Bat Man" inversion rig and it's made a world of difference today.  Furthermore, stretching my shoulders extensively before back squatting helped dramatically!

- My plan is to alternate back and front squats for the remainder of the week.  Starting next week, I plan on switching up my routine as detailed below:

Week 1 - (Session A.) Back squat only to maximum with a minimum of 20 total reps.  (Session B.) Alternate classic lifts each day to maximum with a minimum of 15 total reps.

Week 2 - (Session A.) Alternate back/front squats to maximum with a minimum of 15 total reps.  (Session B.) Classic lifts with main focus on clean and jerk with a minimum of 20 total reps.

Week 3 - (Session A.) Front squat only to maximum with a minimum of 20 total reps.  (Session B.) Alternate classic lifts each day to maximum with a minimum of 15 total reps.

Week 4 - (Session A.) Alternate back/front squats to maximum with a minimum of 15 total reps.  (Session B.) Classic lifts with main focus on snatch with a minimum of 20 total reps.

Every 4 weeks I plan on increasing my load gradually -- by 5 reps until I'm back at and/or above 30 reps per session.  I believe this will help me better adjust to the load and mitigate injuries.

Session B.

12" Block Clean + Split Jerk:
20 x bar work
55 x (1+1)3
65 x (1+1)3
75 x (1+1)3 (6:6:56)
85 x (1+1)3 (6:12:62)
95 x (1+1)3 (6:18:68)
105 x (1+1)3 (6:24:74)
115 x (1+1)3 (6:30:80)
125 x (1+1)1 (2:32:82) PR * 
125 x (F+0)1 (1:33:83)
125 x (1+1)1 (2:35:85)

Crossover Band Shoulder Exercises:
Yellow x 20

* Notes:

- Great second session with a new post injury PR of 125kg block clean and jerk.  Surprisingly, the first attempt at 125kg was the easiest of all the previous lighter attempts.  I can't explain it but the weight flew in both the clean and the jerk was just as easy -- if not easier.  I'm hoping this is a sign of good things to come because I'm in desperate need of positive training sessions after the past several debacles.