2014MAY13 (BUL D2.W7)

140kg Front Squat

Front Squat:
20 x bar work
55 x 5
75 x 3
95 x 2 (2:2:43)
115 x 1 (1:3:44)
80 x 3
100 x 2 (2:5:46)
120 x 1 (1:6:47)
85 x 3 (3:9:50)
105 x 2 (2:11:52)
125 x 1 (1:12:53)
90 x 3 (3:15:56)
110 x 2 (2:17:58)
130 x 1 (1:18:59)
95 x 3 (3:21:62)
115 x 2 (2:23:64)
135 x 1 (1:24:65)
100 x 3 (3:27:68)
120 x 2 (2:29:70)
140 x 1 (1:30:71) * dmax

Snatch Push Press:
20 x bar work
55 x (3)2
75 x 3 (3:33:74)
85 x 2 (2:35:76)
90 x 1 (1:36:77)
80 x 3 (3:39:80)
90 x 2 (2:41:82)
95 x 1 (1:42:83)
85 x 3 (3:45:86)
95 x 2 (2:47:88)
100 x 1 (1:48:89)
90 x 3 (3:51:92)
100 x 2 (2:53:94)
105 x 1 (1:54:95)
95 x 3 (3:57:98)
105 x 2 (2:59:100)
110 x 1 (1:60:101) * dmax

* Notes:

- Acceptable workout!  I haven't done a front squat in what seems like ages and they were rather tough in the beginning.  Having a heavy load on your clavicals and shoulders takes some getting use to and I wasn't use to it!  Nevertheless, I played it conservative and made it up to 140kg.  I'm hoping to get up towards 150kg for my front squat workout.

- Snatch grip push presses were easier as the sets progressed because I started becoming more and more aggressive with my dip/drive.  Funny how that works!

BUL D2.W3 (2014APR14)

Making 165kg Easy Peasy!

Back Squat:
20 x bar work
75 x 5
105 x 5 (5:5:30)
125 x 3 (3:8:33)
145 x 1 (1:9:34)
115 x 5 (5:14:39)
135 x 3 (3:17:42)
155 x 1 (1:18:43)
125 x 5 (5:23:48)
145 x 3 (3:26:51)
165 x 1 (1:27:52) * dmax
145 x 4 (4:31:56)

Snatch Push Press:
20 x bar work
60 x 5 (5:36:61)
65 x 5 (5:41:66)
70 x 5 (5:46:71)

* Notes:

- Very quick day in the squat rack.  Staying the course with the deload by removing the additional wave of 5/3/1.  Furthermore, I cut an additional set out of the push presses.  I felt amazingly quick with 125kg and 145kg for 5 and 4 repetitions, respectively.  Speed is KING!

BUL D4.W2 (2014APR09)

Back Squat:
20 x bar work
65 x 5
95 x 5
115 x 3 (3:3:137)
135 x 1 (1:4:138)
105 x 5 (5:9:143)
125 x 3 (3:12:146)
145 x 1 (1:13:147)
115 x 5 (5:18:152)
135 x 3 (3:21:155)
155 x 1 (1:22:156)
125 x 5 (5:27:161)
145 x 3 (3:30:164)
165 x 1 (1:31:165) * dmax
137.5 x 6 (6:37:171)

Snatch Push Press:
20 x bar work
55 x 5 (5:42:176)
60 x 5 (5:47:181)
65 x 5 (5:52:186)
70 x 5 (5:57:191)

* Notes:

- I felt amazingly fast today with the back squats.  Explosive out of the hole.  I felt like 165kg could have been a triple instead of a single, but I held back and stayed the course of being conservative.  I was really surprised at how easy 125kg felt for five.  I'm pumped!  The push presses were a bit of a struggle, as my shoulder was a little tender and sore from yesterday's epic snatch workout.  In any case, I managed to add an additional 5kg to finish at 70kg.  Happy.

BUL D6.W1 (2014APR04)

155kg for a single.

Back Squat:
20 x bar work
60 x 5
85 x 5
105 x 3 (3:3:197)
125 x 1 (1:4:198)
95 x 5 (5:9:203)
115 x 3 (3:12:206)
135 x 1 (1:13:207)
105 x 5 (5:18:212)
125 x 3 (3:21:215)
145 x 1 (1:22:216)
115 x 5 (5:27:221)
135 x 3 (3:30:224)
155 x 1 (1:31:225) * dmax
122.5 x 8 (8:39:233)

Snatch Push Press:
20 x bar work
50 x 5 (5:44:237)
55 x 5 (5:49:242)
60 x 5 (5:54:247)
65 x 5 (5:59:252)

* Notes:

- Making progress - got up to 155kg for a single and it was fairly easy.