2015JUL25 (BSF D37)

Back Squat:

20 x bar work

61 x 4

84 x 4

102 x 4

125 x 4

143 x 4

154 x (4)5

154kg x 4 Back Squat

Good Morning + Behind Neck Press:

(20 x (1+1)10)3

* Notes:

- Odd denomitions due to using pound plates, which I absolutely hate; however, due to my current travel status, I can't complain.  At least, I was able to train.

2014JAN05 (BUL D4.W20)

Back Squat:
20 x bar work
50 x 5
70 x (3)2
100 x 3 (3:3:136)
120 x 3 (3:6:139)
135 x 3 (3:9:142)
150 x 1 (1:10:143)
100 x 3 (3:13:146)
120 x 3 (3:16:149)
150 x 1 (1:17:150)
105 x 3 (3:20:153)
125 x 3 (3:23:156)
140 x 3 (3:26:159)
160 x 1 (1:27:160)
135 x 3 (3:30:163)
155 x 1 (1:31:164)

Snatch:
20 x bar work
55 x 3
65 x 3
75 x 2 (2:2:166)
85 x 2 (2:4:168)
95 x 1 (1:5:169)
100 x 1 (1:6:170)
105 x 1 (1:7:171)
110 x 1 (1:8:172)
115 x 1 (1:9:173)
120 x F (1:10:174)
120 x 1 (1:11:175)

Power Snatch:
100 x (2)5 (10:21:185)
105 x 1 (1:22:186)

* Notes:

-  Slow moving with the back squats because my low back is fucking bugging the shit out of me.  I HATE YOU!  Plus, the York barbell that I was using sucks ass because the split sleeve design doesn't want to accept my Uesaka change plates.  It was frustrating.  I hate you York Barbell!

- Snatches went fairly well.  Managed to snatch 120kg which is the heaviest I've done since the bicep tendon rupture.  I definitely felt it in my shoulder -- it doesn't feel good, but it did feel good getting some heavier weights over my head.  Once I nailed 120kg, I immediately dropped back to 100kg for 5 sets of doubles with the power snatch.  Easy sneezy!

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.  

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.