2013OCT30 (BUL D7.W10)

Session A.

Paused Front Squat:
20 x bar work
65 x 3
85 x 2
105 x 1 (1:1:204)
120 x 1 (1:2:205)
130 x 1 (1:3:206)
135 x 1 (1:4:207)
137.5 x 1 (1:5:208)
115 x 1 (1:6:209)
130 x 1 (1:7:210)
140 x 1 (1:8:211)
145 x 1 (1:9:212)
147.5 x 1 (1:10:213)
125 x 1 (1:11:214)
140 x 1 (1:12:215)
150 x 1 (1:13:216)
155 x 1 (1:14:217)
157.5 x 1 (1:15:218)
135 x 1 (1:16:219)
150 x 1 (1:17:220)
160 x 1 (1:18:221)
165 x 1 (1:19:222)
167.5 x 1 (1:20:223)

* Notes:

- Ouch!

Session B.

6" Block Snatch:
20 x bar work
55 x (3)2
65 x (2)2
75 x (1)2
85 x 1 (1:1:224)
95 x 1 (1:2:225)
105 x 1 (1:3:226)
115 x 1 (1:4:227)
125 x F (1:5:228)
125 x 1 (1:6:229)
130 x F (1:7:230)
105 x 1 (1:8:231)
110 x F (1:9:232)
110 x 1 (1:10:233)
115 x 1 (1:11:234)
125 x (F)2 (2:13:236)
105 x F (1:14:237)
105 x 1 (1:15:238)
107.5 x 1 (1:16:239)
110 x F (1:17:240)
110 x 1 (1:18:241)
112.5 x 1 (1:19:242)
115 x 1 (1:20:243)

* Notes:

- Initially, I felt great.  Moved up to 125kg quickly but even with a missed first attempt I successfully snatched 125kg on the second.  The 130kg was more of a pull, as I didn't have the balls to drop under the weight.  I'm very pleased with my performance today, since I haven't really been snatching much and at these heavier weights.  The successful 125kg was smooth, fluid, and near effortless.  I wish they all could be the same!  Cut the workouts to exactly 20 reps in keeping with my reduced volume protocol.  10 weeks DONE!

2013AUG22 (BUL D1.W1)

Taking 180kg for a ride!

Session A.

Back Squat:
20 x bar work
50 x (3)4
70 x (3)2
90 x 3
110 x 3 (3:3:3) @ 61%
130 x 3 (3:6:6)
150 x 3 (3:9:9)
170 x 1 (1:10:10)
180 x 1 (1:11:11)
144 x (2)4 @ 80%
162 x (1)2 @ 90%

Session B.

6" Block Snatch:
20 x bar work
50 x (3)4
70 x (3)2
80 x 2 (2:2:13) @ 66%
90 x 2 (2:4:15)
100 x 2 (2:6:17)
110 x (F)2 (2:8:19)
110 x 2 (2:10:21)
120 x F (1:11:22)
120 x 1 (1:12:23)
120 x (F)4 (4:16:27)
96 x 1 (1:17:28) @ 80%
96 x (F)2 (2:19:30)
96 x 1 (1:20:31)
96 x (2)2 (4:24:35)
108 x 1 (1:25:36) @ 90%
108 x (F)2 (2:27:38)

OVERLOAD - DAY 2, WEEK 2 (2013FEB21)

6" Block Snatch Extension + 6" Block Snatch + Overhead Squat:
20 x bar work
45 x (1+1+1)3
70 x (1+1+1)1
80 x (1+1+1)3 (9:9:96)
85 x (1+1+1)3 (9:18:105)
93 x (1+1+1)3 (9:27:114)
99 x (1+1+1)3 (9:26:123)
106 x (1+1+1)3 (9:45:132)

6" Block Snatch Extension + 6" Block Snatch:
110 x (1+1)3 (6:51:138)
113 x (1+1)2 (4:55:142)
113 x (1+F)3 (3:58:145)

6" Block Snatch:
100 x 1 (1:59:146)
105 x 1 (1:60:147)
110 x 1 (1:61:148)
115 x 1 (1:62:149)
120 x F (1:63:150)

Paused Back Squat:
75 x 5
115 x 3
135 x 3 @ 2sec (3:66:153)
140 x 3 @ 2sec (3:69:156)
145 x 3 @ 2sec (3:72:159)
150 x 3 @ 2sec (3:75:162)

* Notes:

- Gnarly workout.  Complexes were a bitch and throughout the whole process I managed to rip my hand open!  I'm so pissed at myself because I've been diligent in taking good care of my hands!  Filing, clipping, sanding, moisturizing -- all for naught.

- Snatch work was a lot of fun today.  I found myself very quick under the bar, but after tearing my hand open, I became hesitant under the bar -- call me a giant pussy, but the "sting" was distracting.

- I wasn't exactly sure of the type of back squat I was going to do today, and ultimately ended with paused back squats with a two second hold in the bottom position.  These were great because it help me focus on staying tight in the bottom by maintaining a rigid torso.  I was pleasantly surprised to have walked away with 150kg x 3.

- I'm also pleased with the amount of volume in today workout.  75 repetitions is fairly high and I'm hoping to continue throughout the remainder of the week.