Day 16

Date	3/01/2012	5:20 AM	7:20 AM
Notes:	Awoke 4:20 AM. 9 hours sleep (not the best). 1 coffee. 10 minutes stick work
	1. Squat				2. Speed Deadlift
	Weight	Reps	Sets		Weight	Reps	Sets
	10 Goblet	5			60	3
	15 Goblet	5	3		80	3	2
	20 Goblet	5	3
	20	5
	40	5	3
	60	5
	75	3
	90	3
	100	3
	107.5	3
	115	2
	120	2
	125	1
	127.5	1
	130	1
	132.5	1
EMPR	135	1
	122.5	2	7
Training Notes:	Felt 5/10. Legs/knees pain 3/10. Back @ 95%. Did Goblet squats to warm up as well as to promote technique/flexibility. Though this involves extra sets I actually warm up quicker in terms of time than starting off on the bar. I did try an eight set at 122.5kg - the 1st rep was not good technically, the 2nd rep i tried pushing back - i ended up taking a backward step 1/3 to 1/2 the way down. I let out an audible 'oh shit' but recovered no problems. Did not do too much speed work on deadlift since i was somewhat exhausted as well as using the time more for flexibility exercises - 1st and 2nd exercise from movie link.