2013DEC15 (BUL D4.W17)

SessionA.

Paused Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:120)
135 x 1 (1:2:121)
155 x 1 (1:3:122)
175 x 1 (1:4:123)
180 x 1 (1:5:124) PR
160 x (1)5 (5:10:129)
150 x (2)5 (10:20:139)
155 x 1 (1:21:140)
160 x 1 (1:22:141)
165 x 1 (1:23:142)

* Notes:

- Better paused back squat performance than on Friday.  180kg is a new PR but it was an ugly grind!  I dropped down 20kg to 160kg for some good (solid) singles that felt amazingly easy.  I wanted to work on increasing my time under tension so I reduced once more to 150kg for doubles.  It worked perfectly.  Ultimately, I finished out the workout by increasing back up to 165kg where the weights became very STICKY, so I ended the workout.  All in all, a great workout.  I'm looking forward to more paused back squats!

Session B.

12" Block Power Clean:
20 x bar work
55 x (3)2
75 x 2
85 x 1
95 x 1 *

12" Block Clean Pull:
125 x (3)2 (6:6:148)
145 x (3)2 (6:12:154)
155 x 2 (2:14:156)
160 x 2 (2:16:158)
165 x 2 (2:18:160)
170 x 2 (2:20:162)
175 x 2 (2:22:164)
180 x 2 (2:24:166)

* Notes:

- Tried to test out the arm and shoulder with some 12" block power cleans -- bad idea.  Initially, the weights felt light and my arm/shoulder didn't seem all that negatively effected; until, I reached 95kg.  It just didn't feel right -- like I was on the verge of re-injurying the arm again.  I stopped immediately.  Strange thing about this injury is that I'm able to block pull up to 180kg without any problems, but the moment I bend my arm in preparation of the third pull, PAIN!  So, it's frustrating but I'll try to remain conservative with making any further attempts with the cleans.  I might try again later this week, but I'm uncertain at this point. Piss!

2013DEC13 (BUL D2.W17)

Paused Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 3 (3:3:46)
135 x 2 (2:5:48)
155 x 1 (1:6:49)
125 x 3 (3:9:52)
145 x 2 (2:11:54)
165 x 1 (1:12:55)
130 x 3 (3:15:58)
150 x 2 (2:17:60)
170 x 1 (1:19:61)

12" Block Power Clean:
20 x bar work
55 x 3
75 x 2
87 x (1)10 (10:29:71)

12" Block Clean Pull:
125 x 3 (3:32:74)
145 x (3)5 (15:47:89)

* Notes:

- Why are paused back squats so difficult?  Matter of fact, why are they so difficult that I can only do just a few kilos above my paused front squat weights?  WHY?  Sitting in the bottom of the hole with a back squat (to me) is extremely uncomfortable and I find it difficult to reengage my legs to start moving the weights back up.  It's a GRIND!  I'll attribute this to a lack of familiarity, but I'm questioning that premise.  Maybe I'm to big of a pussy?

- The block cleans were akin to walking on paper-thin ice.  I made it to my goal of 87kg, which is approximately 60% of my top working weights prior to the shoulder and bicep injury.  Pulling isn't the issue, it's the turn over that causes the weirdest, most unnatural, and strangely painful sensation that is indescribable.  This odd feeling immediately causes hesitation and a less aggressive pull on the bar.  The weight is ridiculously light, but the dynamic nature of the movement makes me very nervous when I get these "warning" signals of emanate disaster from my bicep.  Plus, it fuels my psyche negatively by making me double guess and over-think the movement.  It's a vicious cycle!

- Block clean pulls were so EASY!  I wish that was a competition move because I could pull a lot more, but I remained vigilant in staying at 145kg.  I plan on pushing higher in the coming weeks; but, overall, it's the turnover in the clean which causes me the greatest fear and doubt.

2013DEC02 (BUL D5B.W15)

Session B.

12" Block Power Clean:
20 x bar work
55 x 3
75 x 2
95 x 1
115 x 1 (1:1:182)
125 x 1 (1:2:183)
130 x 1 (1:3:184)
135 x 1 (1:4:185)
140 x 1 (1:5:186)
142.5 x 1 (1:6:187) PR
145 x F (1:7:188) * Injury
122.5 x F (1:8:189) * Injury

* Notes:

- Something went afoul with my attempt at 145kg.  I caught the bar on my shoulder but my entire right shoulder gave way causing an audible "pop" resulting in a missed lift.  My whole right arm went numb like I got a stinger.  I shook it off and deloaded to 122.5kg for a second attempt to wave back up, but the initial pull nearly caused tears to well up in my eyes due to the excruciating pain.  Something was seriously wrong with my arm and the workout was over.

2013NOV26 (BUL D6A.W14)

Session A.

Paused Front Squat:
20 x bar work
75 x 3
105 x 3
125 x 5 (5:5:175)
135 x 4 (4:9:179)
145 x 3 (3:12:182)
155 x 2 (2:14:184)
165 x 1 (1:15:185)

Feeble attempt at 145kg.

12" Block Power Clean:
75 x 3
92 x 2
115 x 1 (1:16:186)
125 x 1 (1:17:187)
135 x 1 (1:18:188)
145 x (F)2 (2:20:190)
125 x (1)2 (2:22:192)
130 x (1)2 (2:24:194)
135 x (1)2 (2:26:196)
140 x (F)2 (2:28:198)
120 x (1)2 (2:30:200)

* Notes:

- Shit.  Happy with the paused front squats.  Embarrassed by the block power cleans.  Piss.

2013NOV21 (BUL D1.W14)

175kg Paused Front Squat

Session A.

Paused Front Squat:

20 x bar work

75 x 3

95 x 2

115 x 3 (3:3:3)

125 x 3 (3:6:6)

135 x 3 (3:9:9)

145 x 3 (3:12:12)

155 x 1 (1:13:13)

165 x 1 (1:14:14)

175 x 1 (1:15:15) PR Match

* Notes:

- Quick workout done in under 15 minutes.  Even managed to match my previous PR of 175kg and this morning's 175kg pause seemed longer.

Session B.

12" Block Power Clean + Push Press:

20 x bar work

55 x (1+1)3

75 x (1+1)3

95 x (1+1)2 (4:4:19)

100 x (1+1)1 (2:6:21)

105 x (1+1)1 (2:8:23)

110 x (1+1)1 (2:10:25)

115 x (1+1)1 (2:12:27)

120 x (1+F)1 (2:14:29)

110 x (1+1)1 (2:16:31)

115 x (1+1)1 (2:18:33)

120 x (1+1)1 (2:20:35)

125 x (1+F)1 (2:22:37)

115 x (1+1)1 (2:24:39)

120 x (1+1)1 (2:26:41)

125 x (1+1)1 (2:28:43) PR

Cuban Curls:

2.5 x 10

3.75 x 8

5 x (6)3

* Notes:

- Ended on a high note of a new PR at 125kg.  I had it in my head to make this weight early in the workout because the weights were moving extremely fast!  BOOM!  Added in some very light Cuban curls because my right shoulder had been a little aggravated and the final push press of 125kg was a grinder that didn't help.  Hopefully, in time the Cuban curls will help strengthen my shoulder girdle and provide greater stability.

2013OCT11 (BUL D2B.W8)

145kg Getting OWNED!

Session B.

12" Block Clean:
20 x bar work
55 x (3)2
65 x 3
75 x 3
85 x 2
95 x 2 (2:2:122)
105 x 2 (2:4:124)
115 x 2 (2:6:126)
125 x 2 (2:8:128)
135 x 2 (2:10:130)
145 x 2 (2:12:132)
125 x (1)4 (4:16:136)
127.5 x (1)4 (4:20:140)
130 x (1)4 (4:24:144)
132.5 x (1)4 (4:28:148)
135 x 1 (1:29:149)
137.5 x 1 (1:30:150)

12" Block Power Clean:
107.5 x (2)5 (10:40:160)

* Notes:

- Felt very good initially but started to falter towards 132.5kg and up.  It took a lot of concentration to stay engaged with the weights.  After topping off at 145kg, I decided to drop down 20kg and wave back up in 2.5kg increments to get sufficient volume.  It worked out very well and I'm pleased with today's workout.

RUSSIAN MODIFIED TRAINING - DAY 4, WEEK 5 (2013APR07)

2013APR07 from Bison Barbell Club on Vimeo.

Squat Jerks are like a "knife fight with a monkey" -- you never know what's going to happen.

Clean + Squat Jerk:
20 x bar work
50 x ((1+1)3)2
75 x (1+1)2
90 x (1+1)2 (4:4:198)
105 x (1+1)2 (4:8:202)
112.5 x (1+1)2 (4:12:206)
117.5 x (1+1)2 (4:16:210)
122.5 x (1+1)2 (4:20:214)

12" Block Power Clean:
90 x 3 (3:23:217)
100 x 3 (3:26:220)
110 x 3 (3:29:223)

Front Squat:
70 x 5
112.5 x 3 (3:32:226)
130 x 3 (3:35:229)
140 x 3 (3:38:232)

* Notes:

- Extremely quick workout.  I was scheduled to perform 24" block cleans but, due to equipment issues, I decided to substitute clean and squat jerks, which turned out fairly well.  The 12" block power cleans were ridiculously easy and the front squats weren't overly challenging.  Looking forward to starting the next week's worth of training.

RUSSIAN MODIFIED TRAINING - DAY 4, WEEK 2 (2013MAR16)

12" Block Clean + Power Jerk:
20 x bar work
50 x (1+1)3
60 x (1+1)3
70 x (1+1)3
90 x (1+1)3 (6:6:202)
105 x (1+1)3 (6:12:208)
112.5 x (1+1)3 (6:18:214)
115 x (1+1)3 (6:24:220)
117.5 x (1+1)3 (6:30:226)
120 x (1+1)3 (6:36:232)

12" Block Power Clean:
90 x 5 (5:41:237)
95 x 5 (5:46:242)
100 x 5 (5:51:247)
105 x 6 (6:57:253)

Back Squat:
90 x 5
110 x 5
125 x 5 (5:62:258)
135 x 5 (5:67:263)
145 x 5 (5:72:268)
150 x 5 (5:77:273)
155 x 5 (5:82:278)

* Notes:

- Uber long workout.  Thought it was never going to end.  Felt great with the block clean work and the back squats were a test of wills -- and my back.  Feeling slightly better today; yet, not at 100%.

RUSSIAN MODIFIED TRAINING - DAY 4, WEEK 1 (2013MAR10)

12" Block Clean:
50 x (3)2
60 x 3
75 x 3
90 x 3 (3:3:209)
105 x 3 (3:6:212)
110 x 3 (3:9:215)
115 x 3 (3:12:218)

Rack Power Jerk:
50 x 3
60 x 3
75 x 3
90 x 3 (3:15:221)
105 x 3 (3:18:224)
110 x 3 (3:21:227)
115 x 3 (3:24:230)

12" Block Power Clean:
82.5 x 5 (5:29:235)
87.5 x 5 (5:34:240)
92.5 x 5 (5:39:245)

Front Squat:
70 x 5
105 x 5 (5:44:250)
110 x 5 (5:49:255)
117.5 x 5 (5:54:260)
122.5 x 5 (5:59:265)
130 x 5 (5:64:270)

* Notes:

- Super day on the platform with fairly moderate weight.  I felt fast and powerful, but the weights weren't that taxing.  Looking forward to starting the second week of this new plan.