Some good and some not as good today. But overall feel like the lighter week was a good move. My squat volume was pretty close to what I've been doing, but at a lower avg intensity and that rest from the heavy work really was evident today. Felt a lot fresher.
Squat (belt & XXL SBDs)
365x5 @6, 405x5x2 @6.5, 365x5 @6.5
Notes: Technique was a lot better than the past few weeks. Not fully locked in, was a bit forward on a few reps, but way better. Everything moved fast and wasn't out of breath at all after any of the sets. Both 405 sets took only about 17-18 seconds from initiation of Rep 1 descent to Rep 5 lockout. Which is fast for me for 405. I definitely needed that lighter week.
405s:
http://www.youtube.com/watch?v=sGMUwtkQdk0&edit=vd
Press (belt, no wraps)
185x5 @7.5
195x4 @8
185x5 @8
175x5 @7.5
Paused Press (beltless)
135x6x2
Notes: This was the not so good. Presses still felt weak. No strength, no pop at weights where I recently had it. I understand the lack of benching & chinning, which were my primary press assistance work, making progress a lot slower or even stagnating without a replacement. But I don't see why that would cause such a large regression, so quickly. And I don't have another explanation, either. Was hoping the light week would dissipate the press/upper fatigue as well but it's still crap.
Afterwards did some presses where I did the Press 2.0 and then stopped the bar right where the bar loses its momentum from the pop from the hips and transfers completely to upper body. Probably varied the paused point an inch or so, it's not perfectly repeatable like a pin press would be. But it allows me to practice all the parts of the full movement I'm going to do. Will probably also work in some pin presses and lockouts, especially while I'm not benching.
Power Clean (paused @ hang below knee)
135x2, 155x2, 175x1x2
Snatch Grip DL (beltless)
225x3, 275x3, 325x3 - DOH
365x3 - hook
405x3 (straps) @8
Notes: Pretty solid feeling today.
C2 Erg - 20/1:40 x 7 plus a 200m
Paces: 1:42.0, 1:31.7, 1:28.4, 1:26.9, 1:30.9, 1:28.4, 1:24.0. 200m at 1:45 pace.