[GooseHinson]

Tonight's workout

Front squats
5x135
5x185
5x205
5x225
5x225
5x225

Power cleans
5x135
5x185
5x205
5x225
5x205
5x205

Deadlift to waist + shrug (name?)
5x135
5x155
5x165
+1 set of 10 power-shrugs after each set of 5

regular jerk
5x135
5x155
5x165

"Slow Pulls" (Deadlift with strict form for a count of 5 on up/down)

3x3x275

Basically these slow pulls were the most miserable exercise I've ever done. Every pull I usually do is done with a ton of speed, so this was just torture. Took me more then 15 mins to complete the 9 reps and this is after a workout that was already very taxing on the lower back.

Power snatch day on wednesday. Next week we'll be moving on to full snatch/cleans I was told I could take videos of various steps and technique and post them here, should be interesting.

As far as my powerlifting training (which I've been doing on my own), I feel I've finally got through a plateau in my bench and am starting to use more leg drive. I've gotten the feel for heavier weights with the help of some rack lockouts at various heights (this is what got me through my last sticking point). I can finally see some improvement and hope to hit 315 before xmas. My squat is still pretty miserable and I assume my deadlift is still improving at a steady pace. Glute-ham raises seem to be helping alot on the pulling.