UNLOAD - DAY 5, WEEK 3 (2013MAR05)

Block Power Jerk:
40 x (5)2
50 x 3
70 x 3
100 x (1)3 (3:3:202)
110 x (1)3 (3:6:205)
120 x 1 (1:7:206)
130 x 1 (1:8:207)
140 x 1 (1:9:208)
150 x (F)3 (3:12:211)
150 x 1 (1:13:212) PR* (slight press-out)
150 x (F)2 (2:15:214)
150 x 1 (1:16:215) PR
155 x (F)4 (4:20:219)

Back Squat:
20 x 5
70 x 3
100 x 3
125 x 3 (3:23:222)
130 x 3 (3:26:225)
135 x 3 (3:29:228)
140 x 3 (3:32:231)

* Notes:

- Not a vigorous day on the platform.  Honestly, I wasn't in the mood to lift, but wanted to stay on schedule and get through the final two days of the "unload week".  In hindsight, I'm glad I did, because I managed to block power jerk 150kg -- a new PR.  Fairly pleased with it, but I know 155kg and 160kg will so fall as well, because the misses at 155kg were very close.  Back to the drawing board.

2013MAR05 from Bison Barbell Club on Vimeo.

UNLOAD - DAY 4, WEEK 3 (2013MAR04)

Power Clean + Power Jerk:
50 x (1+1)3
70 x (1+1)3
86 x (1+1)3 (6:6:153)
93 x (1+1)3 (6:12:159)
100 x (1+1)5 (10:22:169)

Front Squat:
20 x 5
70 x 5
107 x (3)5 (15:37:184)
115 x (3)5 (15:52:199)

* Notes:

- Extremely short workout.  Nothing too crazy, as I wanted to stay light.  Even so, I did managed to rip my hand open (again), which prevented me from pushing past 100kg in the power clean + power jerks.  I'm pissed!  I'll chalk this up as a blessing in disguise as it prevented me from pushing past my initial goal of 60-70%.

- Front squats were super easy and I felt that desirable "springy" feeling in my legs, which is indicative of having a lot more reserve power in the legs.  A good sign that the unloading week is doing it's job -- helping me recover physically.

UNLOAD - DAY 3, WEEK 3 (2013FEB03)

Power Snatch:
40 x (1)10
50 x (1)3
60 x (1)3
70 x (1)3
80 x (1)3 (3:3:114)
90 x (1)3 (3:6:117)
100 x 1 (1:7:118)
105 x 1 (1:8:119)
110 x 1 (1:9:120)
115 x 1 (1:10:121) PR
120 x F (1:11:122)
93 x (1)5 (5:16:127)
81 x (1)5 (5:21:132)
86 x (1)5 (5:26:137)
93 x (1)5 (5:31:142)
100 x (1)5 (5:36:147)

* Notes:

- Very simple day and I felt like a wreck when I started the workout.  My joints felt inflamed and my muscles were tight.  I took ample time warming up -- as evidenced by the 10 singles at 40kg.  Since I felt so "off", I decided to knock out some power snatches and it turned (surprisingly) into a fairly good workout.  I managed to PR at 115kg but failed at my attempt of 120kg.  Albeit, the 120kg attempt wasn't much of an attempt -- I was quite satisfied with the 115kg PR.  There's always another day. I was initially intending to stay within my "unloading week" parameters of 60-70% of 1RM; however, the weights felt fairly light.  Therefore, I decided to venture slightly further near the 85% range, but only for a few reps.  Afterwards, I immediately reverted back to the 60-70% range to finish out my workout.

UNLOAD - DAY 1, WEEK 3 (2013FEB28)

Press:
40 x (5)2
47 x 5 (5:5:5)
51 x 5 (5:10:10)
55 x (5)3 (15:25:25)

Banded Rack Clean Extension:
*H1TP - on block*
70 x 3 Purple
90 x 3 (3:28:28)
100 x (5)3 (15:43:43)
110 x (5)2 (10:53:53)

Snatch Deadlift + Snatch Grip RDL:
60 x (1+5)
80 x (1+5) (6:59:59)
90 x (1+5)3 (18:77:77)

* Notes:

- Zzzzzz.  That's exactly how I felt today.  I'm tired and unloading is a welcome treat.  Nothing too extreme considering this is the start of my "unload week".  There's a significant drop with intensity and volume this week and I can tell my body needs the rest.  I felt slow and sluggish throughout today's workout and the weights felt exceptionally heavy.  Wondering if taking an additional day off would have better served me, vice training today?