2013DEC28 (BUL D3.W19)

Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:32)
135 x 1 (1:2:33)
120 x 1 (1:3:34) * low back pain

12" Block Power Clean:
20 x bar work
55 x 3
65 x 3 * low back pain

Paused Front Squat:
20 x bar work
75 x 3
95 x 2
105 x 1 (1:4:35) * low back pain

* Notes:

- They say the second day after a tough workout is the soreness is at it's worse.  I beg to disagree.  Instead, it's the third day.  My low back is in so much pain that front squatting was miserable.  I thought I was going to shit my spine.  After squatting 135kg, I tried to wave back down to 120kg and start my wave progressions up past 135kg but that was futile.  120kg felt incredibly heavy and I was very apprehensive about my back.  There was too much pressure in the low back, hip, and upper legs so I called it quits.  I was defeated -- physically and mentally.

- Therefore, I tried to do some block power cleans and the pressurization of my torso (valsalva maneuver) before the lift caused an uncomfortable and unusual pain that had me stop at 65kg.  Afterwards, I made a second attempt at paused front squats, thinking it would require me to use lighter weights but it didn't help at all.  Today's workout was a complete bust!  At least I did something and managed to grind out 5kg past my minimum but this wasn't something to celebrate.  I'm not sure if I'm crushed, cursed, or both!

2013DEC27 (BUL D2.W19)

Session A.

Paused Front Squat + Front Squat:
20 x bar work
55 x (1+1)3
75 x (1+1)2
95 x (1+1)1

* Notes:

- Workout was scrubbed due to a couple of reasons; namely, my back is SORE-AS-FUCK from "Operation Ice Dam" on Christmas.  It's been two days since and I'm physically beat down!  I feel like I got into a fight and everyone had a stick but me.  Furthermore, I had maybe -- maybe -- a total of 4 hours of sleep last night due to my 7 month old's desire to play from 2400-0400 in the morning.  Couple that with watching my overly zealous and energetic 5 year old son (due to the holiday school break) and I'm on the verge of losing my fucking mind!  Stress levels are off the chart and trying to sneak a moment to lift was nearly impossible!  Too many interruptions, distractions, aches, pains, and lack of sleep had me forced to call the workout short.  I only managed to get my warm up done before I said "the fuck with it!" and walked away.

Session B.

Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:16)
135 x 1 (1:2:17)
115 x 3 (3:5:20)
117.5 x 3 (3:8:23)
120 x 3 (3:11:26)
122.5 x 3 (3:14:29)
125 x 2 (2:16:31)

* Notes:

- Second attempt at getting some front squats done went down the shitter!  I felt so damn weak, slow, and just mentally exhausted that my one and only goal was to reach my daily minimum of 130kg and total 15 reps above 60%.  Today, by far, has been one of the shittiest workout days on record.  It seems like an eternity since I've done a classic lift and mustering up the strength and will to do anything aside from my measly goal of 130kg/15 reps was futile.  Regardless, it's still a "+" because I did something besides sitting on my ass.

2013DEC26 (BUL D1.W19)

Back Squat:
20 x bar work
75 x 3
115 x 3 (3:3:3)
135 x 3 (3:6:6)
155 x 1 (1:7:7)
160 x 1 (1:8:8)
135 x 3 (3:11:11)
140 x 2 (2:13:13)
145 x 2 (2:15:15)

* Notes:

- I'm physically destroyed.  Leaning over a ladder for 8+ hours yesterday has completely crushed my low back.  I seriously considered passing on working out today; instead, I did the bare minimum again and considered it a "+" day.  160kg felt like a shit-ton and I thought my spine was going to shoot out my ass, and 155kg was no better.  I need to rollout and get my low back squared away before I even consider any more lifting.  Piss!

2013DEC25 (BUL D7.W18)

Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:283)
135 x 1 (1:2:284)
120 x 2 (2:4:286)
140 x 1 (1:5:287)
130 x 3 (3:8:290)
145 x 1 (1:9:291)
150 x 1 (1:10:292)
135 x 5 (1:15:297)

* Notes:

- Merry Christmas.  The most random and nonsensical front squat workout to date -- expanding my understanding of "chaos theory" to training.  I just wanted to get at least 15 reps done before the end of the day.  I spent the entire day working on the house -- fighting 4 inch thick ice dams that have formed on both side of our home.  It was a process of climbing up and down ladders; chipping away ice with a hammer; and, ultimately, removing all the gutter guards that I installed this fall.  I'm spent but I did manage to get my squats done.  Bare minimum but it's a "+" for the day.  I'll continue with training starting tomorrow.

2013DEC24 (BUL D6.W18)

Session A.

Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:242)
115 x 2 (2:3:245)
115 x 3 (3:6:248)
125 x 1 (1:7:249)
125 x 2 (2:9:251)
125 x 3 (3:12:254)
135 x 1 (1:13:255)
135 x 2 (2:15:257)
135 x 3 (3:18:260)

* Notes:

- Worst workout in the past 6 months.  I could not for the life of me get motivated or draw up the strength to get past 135kg.  "Dark times" have arrived.  My legs are so fucking sore, squatting to take dump is dangerous, as I just fall onto the pot.  This is bad.  I did reach my bare minimum of 130kg but only by a whopping 5kg!  I'm smoked!

Session B.

Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:261)
135 x 1 (1:2:262)
155 x 1 (1:3:263)
160 x 1 (1:4:264)

Hang Snatch:
20 x bar work
55 x (1)6
65 x (1)2 (2:6:266)
75 x (1)2 (2:8:268)
85 x (1)2 (2:10:270)
95 x (1)2 (2:12:272)
105 x (F)2 (2:14:274)

12" Block Power Snatch:
75 x (1)2 (2:16:276)
85 x 1 (1:17:277)
95 x 1 (1:18:278)
100 x 1 (1:19:279)
105 x F (1:20:280)
105 x 1 (1:21:281)
110 x 1 (1:22:282)

Captains of Crush:
T x (5)2
1 x 1
1.5 x 1
2 x F
1.5 x 2
2 x F
1.5 x 3
2 x F
1.5 x 3/F

Bicep Curls:
20 x 5
30 x 5
35 x 3
40 x 1

The Wrench:
30 sec
20 sec
10 sec

* Notes:

- Second workout was a workout of redemption!  160kg front squat -- up 25kg from the morning session which felt like complete shit!  Furthermore, 160kg was done within the first 4 reps after warm up -- BOOM!

- I played around with hang snatches and they were horrible.  I'm definitely not accustomed to the movement.  Very hard to nail down the technique, so I ditched the movement and went back to pulling off blocks.  Finished out with 110kg -- 5kg under my current "post-injury" PR.

- Grip work followed with Captains of Crush, bicep curls and "The Wrench".  Time to eat and sleep.

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.

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! 

2013DEC21 (BUL D3.W18)

Grinding out with 165kg!

Paused Back Squat + Back Squat:
20 x bar work
75 x 3
95 x 2
115 x (1+1)1 (2:2:110)
135 x (1+1)1 (2:4:112)
155 x (1+1)1 (2:6:114)
120 x (1+1)1 (2:8:116)
140 x (1+1)1 (2:10:118)
160 x (1+1)1 (2:12:120)
125 x (1+1)1 (2:14:122)
145 x (1+1)1 (2:16:124)
165 x (1+1)1 (2:18:126)
130 x (1+1)1 (2:20:128)
150 x (1+1)1 (2:22:130)
170 x (1+1)1 (2:24:132)

Captains of Crush:
T x 10
1 x 4
1.5 x 2
2 x 1
2.5 x F * < 1/16"
2.5 x F * < 1/16"
1.5 x 10 *alt

* Notes:

- Not the best workout in the world and my legs are crushed.  I'm seriously considering that I may slowly be falling into another "dark times" as gains have slowed and fatigue along with soreness has increased dramatically.  Additionally, my hip is starting another bout of aches and pains -- does it ever end?

- I tried a squat combination this morning which was brutal.  More so, due to the fact that my legs were sore from the previous day's squat workout.  I though by performing a squat complex I would auto-regulate the amount of weight used and I was thoroughly wrong.  Although, I only managed to squat up to 170kg, the previous sets weren't a walk in the park.  Regardless, I enjoyed the challenge in a very sick and twisted way and look forward to trying other combinations to help me break out of this plateau.

- Almost closed the Captain of Crush 2.5.  Narrowly missed by less than 1/16 of an inch.  I need to work on that final crushing finish.  This too shall fall soon.  Very Soon!

2013DEC20 (BUL D2.W18)

Session A.

Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:46)
135 x 1 (1:2:47)
150 x 1 (1:3:48)
160 x 1 (1:4:49)
165 x 1 (1:5:50)
167.5 x 1 (1:6:51)
135 x 1 (1:7:52)
155 x 1 (1:8:53)
170 x 1 (1:9:54)
180 x 1 (1:10:55)
185 x 1 (1:11:56)
187.5 x 1 (1:12:57)
155 x 1 (1:13:58)
175 x 1 (1:14:59)
190 x 1 (1:15:60) * neg

12" Block Power Clean + Power Jerk:
20 x bar work
55 x (1+1)3
60 x (1+1)2 (4:19:64)
65 x (1+1)2 (4:23:68)
70 x (1+1)2 (4:27:72)
75 x (1+1)2 (4:31:76)
80 x (1+1)1 (2:33:78)
85 x (1+1)1 (2:35:80)
90 x (1+1)1 (2:37:82)
95 x (1+1)1 (2:39:84)
100 x (1+1)1 (2:41:86)

* Notes:

- Fantastic workout towards the back end with the block power clean and power jerk combination.  The power cleans went smooth until I got near 90kg and above.  At that weight, my bicep started to feel a little strained and catching the bar on the shoulders became slightly painful.  The tear in the anterior portion of my shoulder is definitely rearing it's ugly head when I "receive" cleans.  I need to instead "place" cleans on my shoulder -- hence the use of straps.

- Power jerks weren't too much of a bother, but they weren't easy.  Shoulder stability is a big hurdle and the jerks tested my ability to maintain rigidity under load.  I hope to get back to at least 110kg within 2 weeks -- if not sooner.

- Back squats were a major suck today.  My legs were extraordinarily and unusually sore and tight.  It's due to the use of one final repetition (slow eccentric lowering) with a load in excess of my 1RM that's killing my quads.  However, today I stayed 10kg under my 1RM and performed a negative because my 175kg was a MONSTER GRIND!  Time to stretch, eat and rest.

Session B.

Doing work with 172.5kg.

12" Block Clean Pull:
75 x 3
105 x 3 (3:3:89)
125 x 3 (3:6:92)
155 x 2 (2:8:94)
165 x 2 (2:10:96)
170 x 2 (2:12:98)
172.5 x (2)2 (4:16:102)
172.5 x (3)2 (6:22:108)

Clean Grip Upright Row:
20 x 5
30 x 5
40 x 5
45 x (5)2
50 x 5

Heavy Hammer II Leverage Bar:
5# x 5
6.25# x 4
7.5# x 3
8.75# x 2
10# x 1

* Notes:

- Nice afternoon workout.  The block clean pulls are a breeze and I feel extremely powerful and explosive once I get the bar to pockets.  I'm trying my best to remain patient until the right moment of explosion (at pockets) with my feet as flatfooted as possible.  172.5kg was challenging but it provided the right amount of weight to drill the technique down.  Loved it!

- Clean grip upright rows were used today for shoulder rehab and they were HARD!  The upward motion of driving my elbows out laterally (external rotation) is a MOTHER-BITCH!  I feel a sharp pain in my shoulder with this movement so I couldn't go extremely heavy.  I'll try to add a little more next time.

- I'm up to 10lbs with the leverage bar.  The pronation and supination of the hand with going through a full range of motion places a great amount of stress on my forearms and biceps.  I'm going to stop adding weight at 10lbs for now until I can build a little more strength endurance -- ideally doing 5-8 reps with 10lbs before adding any addtional weight.

2013DEC19 (BUL D1.W18)

Session A.

Paused Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:1)
135 x 1 (1:2:2)
155 x 1 (1:3:3)
175 x 1 (1:4:4) *
155 x 1 (1:5:5)
157.5 x 1 (1:6:6)
160 x 1 (1:7:7)
162.5 x 1 (1:8:8)
165 x 1 (1:9:9)
167.5 x 1 (1:10:10)
170 x 1 (1:11:11)
172.5 x 1 (1:12:12)
175 x 1 (1:13:13)
177.5 x 1 (1:14:14)
215 x 1 (1:15:15) *neg

Nothing to brag about but it's progress!

Captains of Crush:
T x 10
1 x (3)3
1.5 x (2)3
2 x 1
2 x F
2 x 1
T x 10

* Notes:

- Not the very best paused back squat workout initially, but I made up for it towards the end.  The early warm up sets revealed that my legs were extremely sore and tight.  Dropping deep into the squat for a pause was a challenge.  The first 175kg attempt was a HUGE grind!  I wasn't sure if I was going to make the lift and I even felt my sinuses on the verge of imploding from all the pressure in my head.  Afterwards, I dropped 20kg and started to wave back up with only 2.5kg increases.  This gave me a little more time to warm-up and become accustomed to the lift, thereby, allowing a top weight above my original 175kg maximum by an additional 2.5kg.  I did finish out as I had previously mentioned with a negative repetition with a weight in excess of my current 1RM, so I decided on 215kg.  It felt heavy and little unmanageable to get into proper position, but surprisingly it wasn't too difficult to control down to the pins.

- I'm still hell bent on increasing my grip strength to help rehab my bicep, so I did a few sets with the Captains of Crush.  I squeezed the number 2 gripper, requiring 195lbs of pressure to close.  Not bad considering my bum bicep.

Session B.

12" Block Power Snatch:
55 x (3)2
75 x 2 (2:2:17)
85 x (1)2 (2:4:19)
90 x (1)2 (2:6:21)
95 x (1)2 (2:8:23)
100 x (1)2 (2:10:25)
105 x (1)2 (2:12:27)
110 x 1 (1:13:28)
110 x (F)2 (2:15:30)

Being patient with 142.5kg.

12" Block Snatch Extension:
125 x 3 (3:18:33)
135 x 2 (2:20:35)
140 x 2 (2:22:37)
142.5 x (2)4 (8:30:45)

* Notes:

- Fairly quick workout with a slight return to moderate/heavy weights in the snatch.  I successfully snatched 110kg off a 12 inch block with relative ease; however, it did strain/aggravate my shoulder.  After which, my mental game was completely destroyed and the two subsequent attempts were botched due to a lack of mental clarity.  Nevertheless, snatching 110kg after a traumatic injury is positive.

- Block snatch extensions went very well.  I felt like I could have gone as high as 160kg without any issues but I wanted to concentrate on staying flatfooted throughout the pull until the moment of "explosion" at the peak of the 2nd pull.  All in all, a great second session for the day.  Looking forward to a very quick squat workout in the morning followed by muscle cleans and power jerks in the afternoon.

2013DEC18 (BUL D7.W17)

Back Squat:
20 x bar work
75 x 3
105 x 2 (2:2:235)
125 x 1 (1:3:236)
145 x 1 (1:4:237)
165 x 1 (1:5:238)
185 x 1 (1:6:239)
165 x (1)4 (4:10:243)
170 x (1)3 (3:13:246)
175 x (1)2 (2:15:248)
180 x 1 (1:16:249)

4" Block Clean Extension:
105 x 3 (3:19:252)
125 x 3 (3:22:255)
145 x 3 (3:25:258)
165 x 3 (3:28:261)
175 x 1 (1:29:262)
180 x 1 (1:30:263)
182.5 x 1 (1:31:264)

KB Clean + KB Press:
16 x (1+5)1
20 x (1+4)1
24 x (1+3)1
28 x (1+3)1
32 x (1+3)1

* Notes:

- Tired and glad that this week is finally over.  Ready to start anew in the morning.

2013DEC17 (BUL D6.W17)

Paused Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:209)
135 x 1 (1:2:210)
155 x 1 (1:3:211)
175 x 1 (1:4:212) *g
135 x 4 (4:8:216)
145 x 3 (3:11:219)
155 x 2 (2:13:221)
165 x 1 (1:14:222)
145 x 4 (4:18:226)
150 x 3 (3:21:229)
155 x 2 (2:23:231)
160 x 1 (1:24:232)
205 x 1 (1:25:233) *neg

Heavy Hammer II Leverage Bar:
2.5# x 10
5# x 5
7.5# x (3)3

* Notes:

- Gnarly workout with a grueling 175kg paused back squat within the first 4 reps above 100kg.  It wasn't easy but I somehow pulled through.  The remainder of the paused back squats went well with waves starting at 135kg and 145kg -- both were explosive and easy.  The subsequent sets became more taxing with the final singles at 165kg and 160kg nearing a grind.  Also, I decided to place 205kg on the bar for my final rep and perform only the negative portion of the lift.  It wasn't easy, but it wasn't difficult either.  I plan on finishing out each workout with a final HEAVY (+10kg over max) negative to accustom myself to the heavier weights. Hopefully, this will pay off in the long run.

- Another goal of mine, considering the bicep and shoulder injury, is to focus on these areas to not only rehabilitate but to develop and protect them from future exposure to the classic lifts.  Therefore, I ended today's workout with the Heavy Hammer II Leverage Bar.  My forearms and grip are now officially fried!

2013DEC16 (BUL D5.W17)

Session A.

Back Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:167)
135 x 1 (1:2:168)
155 x 1 (1:3:169)
175 x 1 (1:4:170)
195 x 1 (1:5:171)
175 x 1 (1:6:172)
165 x 2 (2:8:174)
155 x 3 (3:11:177)
145 x 4 (4:15:181)
150 x 1 (1:16:182)
160 x 1 (1:17:183)
170 x 1 (1:18:184)
180 x 1 (1:19:185)
190 x 1 (1:20:186)
195 x 1 (1:21:187)

* Notes:

- 195kg for two singles, need I say more -- especially the second 195kg successful squat which was made after 20 previous reps.  I'm very pleased with today's back squat workout.  Looking forward to tomorrow morning to attack the paused back squats again.

Session B.

18" Block Snatch High Pull:
20 x bar work
75 x (3)3
95 x 3
105 x 3 (3:3:190)
110 x 2 (2:5:192)
115 x 2 (2:7:194)
120 x 2 (2:9:196) *

18" Block Snatch Extension:
125 x 2 (2:11:198)
130 x 2 (2:13:200)
135 x 2 (2:15:202)
140 x 2 (2:17:204)
145 x 2 (2:19:206)
150 x 2 (2:21:208)

KB Clean + KB Press:
12 x (1+5)1
16 x (1+5)1
20 x (1+5)1
24 x (1+5)1
28 x (1+5)1
32 x (1+5)1

* Notes:

- Block snatch high pulls started off well, but I had to stop due to pain in my shoulder and bicep after the 120kg.  The "twinge" resurfaced at this weight and I decided to switch to snatch extensions -- focusing on keeping my arms straight and extending tall.  Surprisingly, I made successful lifts up through 150kg and I'm confident in saying I could have done a lot more.  Now, the pain in my bicep and shoulder specifically reemerges with any movement that involves bending of the elbow with substantial weights.

- The KB clean and press went surprisingly well -- beyond my expectations.  I started very light at 12kg and ended with completing the whole rack of kettlebells for 5 repetitions each.  I was a little doubtful with 32kg (especially the clean portion due to the elbow bend required); however, it wasn't to bad and I managed to tough it out with the 5 presses.  I'm overjoyed with my performance today.  Now it's time to eat and rest!

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!

2013DEC14 (BUL D3.W17)

Back Squat:
20 x bar work
75 x 3
105 x 2 (2:2:91)
125 x 1 (1:3:92)
145 x 1 (1:4:93)
165 x 1 (1:5:94)
185 x 1 (1:6:95)
111 x 6 (6:12:101)
120 x 6 (6:18:107)
129.5 x 6 (6:24:113)
139 x 6 (6:30:119)

Press:
20 x bar work
50 x (3)2*

KB Press:
12 x 5
16 x 3
20 x 3
24 x 3
20 x 3
16 x 3
12 x 5

* Notes:

- Back squats were a lot of fun.  At the advice of a good friend, Sal, I reached my daily max of 185kg and dropped the weights to perform 6 rep sets starting at 60%.  They felt amazingly easy, fast, crisp, and powerful.  60% seemed extremely light so I increased 5% after each set, ultimately ending at 75%.  Next time, I may shoot for 80% depending upon how I feel.

- The press was a train wreck.  My shoulder couldn't handle the load and I found myself shifting and favoring my weak side.  I ended the press attempts as fast as I started, I couldn't get past 50kg.  There was no sense in aggravating my shoulder any more than necessary.  Therefore, I tried kettlebell presses, which surprisingly felt good.  The corkscrew motion of the KB press allowed me to circumvent the tender angles of my injured shoulder, so I gently pushed up to 24kg and pyramided back down to 12kg.  I plan on slowly increasing the weight on this exercise over the next few weeks with hopes of using it as a part of my rehab.

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.

2013DEC12 (BUL D1.W17)

Session A.

Back Squat:

20 x bar work

75 x 3

95 x 2

115 x 1 (1:1:1)

135 x 1 (1:2:2)

155 x 1 (1:3:3)

175 x 1 (1:4:4)

195 x F (1:5:5)

155 x 2 (2:7:7)

165 x 2 (2:9:9)

175 x 1 (1:10:10)

160 x 1 (1:11:11)

170 x 1 (1:12:12)

180 x 1 (1:13:13)

190 x 1 (1:14:14)

175 x 1 (1:15:15)

155 x 2 (2:17:17)

* Notes:

- Fairly appreciable workout but I didn't get to finish the final sets.  I wanted to end with decreasing the weights by 20kg and doubling the reps on each subsequent set.  So I miss the next planned set at 135kg for 4 reps, and 115kg for 8 reps.  Nevertheless, I was happy to get a 190kg back squat after a failed earlier attempt at 195kg.

Session B.

12" Block Power Snatch:

20 x bar work

55 x (3)2

65 x 2

75 x (1)10 (10:10:27)

12" Block Snatch Pull:

105 x 3 (3:13:30)

115 x 3 (3:16:33)

125 x (2)5 (10:26:43)

Behind the Neck Snatch Grip Press:

20 x 5

30 x 5

31 x 4

32 x 3

33 x 2

34 x 1

* Notes:

- Finally returned to upper body work; specifically, the snatch.  I'm going to try my best to stick with my plan of staying at approximately 60% of my average top end weights for a week and up that amount by 10% each week until I'm back at going to maximum.  Everything is dependent upon my shoulder and arm, and their ability to handle the incrementally higher loads.

- Today I stopped snatching at 75kg, which wasn't heavy but was heavy enough to cause minor pain in the shoulder.  If I execute the lift with even the slightest bit of arm bend, I feel the pain immediately in my bicep.  This occurred a few times in today's workout with the 75kg snatches which abruptly alerted me of a subpar pull.  Furthermore, if I catch a weight ever-so-slightly forward I get a spark of pain in the shoulder.  Frustrating, but I'm pushing forward.

-  Additionally, I decided on doing some behind the neck snatch grip presses to help strengthen the whole shoulder girdle, but the extreme positioning of the arms caused pain.  Therefore, I could only manage to press up to 34kg.  Pathetic?  You bet, but it's a start in the right direction.  

2013DEC11 (BUL D7.W16)

Paused Front Squat:
20 x bar work
75 x 3
95 x 2
115 x 1 (1:1:115)
135 x 1 (1:2:116)
155 x 1 (1:3:117)
167.5 x 1 (1:4:118)
150 x 1 (1:5:119)
151 x 1 (1:6:120)
152 x 1 (1:7:121)
153 x 1 (1:8:122)
154 x 1 (1:9:123)
155 x 1 (1:10:124)
156 x 1 (1:11:125)
157 x 1 (1:12:126)
158 x 1 (1:13:127)
159 x 1 (1:14:128)
160 x 1 (1:15:129)

* Notes:

- Last and final day of only squatting.  My plan is to resume overhead work starting tomorrow.  I must admit that I tried to snatch yesterday and the results were abysmal.  I could only managed to snatch 55kg without pain in my shoulder and bicep, and those meager attempts weren't as crisp as I'd like.  I made three attempts at 65kg and all of them were outright failures due to pain and lack of confidence.  My hips, legs, and back are exceptionally, if not disproportionally, stronger than the amount of stress that my shoulder and arms can withstand.  It's very difficult in a sport that breeds and develops speed and explosive power to try and moderate and limit these key attributes.  I tried to slow the lifts to maybe limit the pain, but that only resulted in a very slow and painful lift -- as opposed to a fast and painful lift.  Either way, it's painful and extremely frustrating to find myself struggling with the weights.  No more than two weeks ago, I was making considerable gains evidenced by nearly snatching 140kg and feeling confident at a possible 160kg clean.  Now, I find myself reduced to struggling with a 55kg snatch and cleaning the bar is a challenge -- if not out of the question.  Depressed?  You bet your ass I am, but I've started from nearly nothing before, and I'm determined to return and surpass my previous PRs.  All I need is time, patience, perseverance, and the ability to skillfully and intelligently walk the very thin line between progressing forward and injuring myself again, especially as I return to overhead movements.  Nevertheless, I'll keep posting my progress, struggles, and accomplishments as they occur.  I'm not done yet!

2013DEC10 (BUL D6.W16)

1 1/2 Front Squat:
20 x bar work
75 x 3
105 x 2 (2:2:98)
125 x 1 (1:3:99)
145 x 1 (1:4:100)
165 x 1 (1:5:101)
145 x 2 (2:7:103)
147.5 x 2 (2:9:105)
150 x 1 (1:10:106)
152.5 x 1 (1:11:107)
155 x 1 (1:12:108)
157.5 x 1 (1:13:109)
160 x 1 (1:14:110)

Front Squat:
140 x 4 (4:18:114)

* Notes:

- I'm getting antsy and want to start back with the classic lifts.  My volume has decreased drastically and my level of motivation has dwindled as well.  Today was the eighth straight day of only squatting and tomorrow will be the last.  After 9 days of only squats, I plan on returning (although conservatively) to the classic lifts on Thursday (2013DEC12).  My plan is to successfully perform my lifts at a maximum of 60% of my previous lifts prior to the injury.  I'll continue with 60% for a full week and then bump it up to 70% and then 80% after each subsequent week.  Three weeks to return to near full-on maximum weights should suffice, if I can maintain my health and level of confidence.  Plus, most of this rides on the durability and recovery of my shoulder and bicep.

2013DEC09 (BUL D5.W16)

Paused Front Squat:
20 x bar work
75 x 3
95 x 3
115 x 1 (1:1:82)
135 x 1 (1:2:83)
155 x 1 (1:3:84)
135 x 1 (1:4:85)
145 x 1 (1:5:86)
155 x 1 (1:6:87)
145 x 1 (1:7:88)
150 x 1 (1:8:89)
155 x 1 (1:9:90)
150 x 1 (1:10:91)
152.5 x 1 (1:11:92)
155 x 1 (1:12:93)
135 x 1 (1:13:94)
155 x 1 (1:14:95)
165 x 1 (1:15:96)

* Notes:

- Not a fantastic workout.  The 20kg jumps felt heavy today but I managed to end the workout with 165kg; however, I planned on at least 18-21 reps but ran out of time.  The bicep felt fairly decent initially but started to aggravate me as I was loading plates on and off the bar.  The condition of my shoulder is concerning, as it now grinds, pops and makes all sorts of noises.  Plus, it still remains sore and tender.  Injuries fucking blow!  Piss!