Cycle 13 – 3s Week: Power Clean & Deadlift: 5/13/13
Solid 7-8 hour sleep before work.
Arrived at the gym feeling decent (6/10) and energy picked up slightly as I finished my power clean warm-up sets (6/10) and stayed like that the rest of the session.
I do not think I backloaded enough the night before.
Still a good session but I have a feeling that a heavier backload would have given me extra energy to do this session.
I did skip a couple of assistance work as I needed to get home to take one of my dogs to the vet …
I also stopped doing the 1 minute vertical jumps during lower body days to do other dynamic warm-ups.
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Tags: 5/3/1, Box Squat, Deadlift, Jump Rope, Power Clean
Cycle 13 – 5s Week: Power Clean & Deadlift: 4/30/13
Had a couple short naps then a solid 5.5 hours sleep before I went to the gym feeling good. (6/10)
Another very early session but didn’t leave my place early enough and had to leave the gym by missing my last assistance work which are just sit-ups.
I had my energy level boost up a bit as I started my power clean warm-up sets and peaked as I did my deadlift top set (8/10).
Overall another good session.
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Tags: Deadlift, Dynamic stretching, Power Clean, Foam rolling, 5/3/1, Good Morning, Box Squat, Jump Rope
Cycle 12 – 1s Week: Power Clean & Deadlift: 4/16/13
Slept for around 4.5 hrs before work and snuck in a couple naps here and there.
Didn’t feel that great but not too bad as I arrived at the gym. (5/10)
Energized a bit as I finished my power clean warm-up sets (6/10) and had a steady energy from there.
I am guessing I had a nice Carb Back-load the night before and helped my session despite the less than adequate rest!
Good session overall but I ran short on time and had to skip sit-ups as part of my assistance work.
Not too worried about it much as we do some core work in my martial arts class the next day!
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Tags: Deadlift, Goal, Dynamic stretching, Power Clean, Foam rolling, Sit-ups, 5/3/1, Good Morning, Box Squat, Jump Rope
Cycle 12 – 3s Week: Power Clean & Deadlift: 4/2/13
Solid sleep of 6.5 hours before work.
Today I somehow felt extra charged!
Made some slight changes to my Intra drink.
This time my Intra consists of the following:
28g (1 serving) Glycofuse + 20g Casein Hydrolysate + 10g Leucine + 2g Citrulline Malate + 2 g Beta Alanine in 40 oz ice cold water
Only took 1 caffeine pill with my Pre-training shake of 10g Leucine + 1 tbsp MCT Oil + 2g Citrulline Malate + 2g Beta Alanine.
A while back I was getting headaches during my session and was thinking it was due to taking 2 tabs of caffeine pills (200mg/serving).
Arrived at the gym feeling fine (6/10) but my energy level progressively increased as I did my session (8/10)!
Something else I noticed is that I felt VERY clear headed throughout the session!
From start to finish is like walking on the clouds!
Not foggy but just everything seems in place!
I also made sure I backload real well this time the night before!
So not sure if it was the good backload I did the night before or the new way I am supplementing or a combination of both that made my session feel great!
Need to test this out some more.
Overall an awesome session without any body parts aching as well!
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Tags: Deadlift, Dynamic stretching, Power Clean, Foam rolling, Sit-ups, 5/3/1, 1RM, Good Morning, Box Squat, Jump Rope
Cycle 12 – 5s Week: Power Clean & Deadlift: 3/18/13
Didn’t sleep so well today.
Only 5-6 hours sleep.
Backload the night before was decent but still think I didn’t eat well enough.
Also still too stubborn to deload and suffered from it.
Arrived at the gym not as decent as usual. (5/10)
Started off with energy level dropping and a slight headache.
But managed to pull myself together and slowly my energy level went up a bit as I started my assistance exercises.
Overall a decent session despite the poor start.
Seriously will deload.
No seriously!
On a good note, didn’t feel my lower back rawness at all the whole session!
But did notice my left hip with a slight pulsing pain at the start which went away after a while.
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Tags: Deadlift, Dynamic stretching, Power Clean, Foam rolling, Sit-ups, 5/3/1, 1RM, Good Morning, Box Squat, Jump Rope
Cycle 11 – 1s Week: Power Clean & Deadlift: 3/4/13
First training session after a 2 week layoff!
Also first session after my Prep Phase as I start Carb Backloading.
Slept for around 6 hours before work.
Felt decent as I arrived at the gym. (6/10)
Stopped using pre-made supplements and now using my own, mostly from TrueNutrition.
Started with the ignition Shake suggested from Carb Backloading eBook.
Energy level was good most of the session.
Didn’t attempt to do max singles due to the lay off but did do my Training Max singles.
Also my lower back seems to feel a bit raw.
Good session overall even though I did not do all my assistance work as I needed to leave the gym early.
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Tags: Deadlift, Dynamic stretching, Power Clean, Foam rolling, 5/3/1, 1RM, Finisher, Box Squat, Jump Rope, CBL, Carb Backloading
Cycle 11 – 3s Week: Power Clean & Deadlift: 2/4/13
If I am not getting enough food it’s the sleep that is being deprived!
Had around 5 hours sleep and maybe an hour nap before work.
This time I made sure I had enough food, specially healthy fats, before work and took a serving of White Flood on the way to the gym to energize me a bit today.
Surprised myself by having amazing amount of energy today despite the lack of sufficient rest!
Arrived at the gym feeling good (6/10) and left feeling amazing! (10/10)
The only thing that was an issue today was my left hip acting up and not allowing me to push as hard as I could have.
Otherwise one of my best training day!
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Tags: Deadlift, Dynamic stretching, White Flood, Power Clean, Foam rolling, 5/3/1, 1RM, Good Morning, Box Squat, Jump Rope, Weighted Sit-up
Cycle 11 – 5s Week: Power Clean & Deadlift: 1/21/13
Still not great sleep before my deadlift day and its becoming a pattern.
5-6 hours solid sleep before work but I think I need to really set a good system so I can sleep solidly and longer the day before my deadlift day!
Felt tired the last few hours of work and not so great as I got ready to go to the gym. (4/10)
Energy level started feeling a bit better as I started my power clean work sets (5/10) and improved even more as I did my deadlift work sets (6/10)!
It remained steady the rest of the session and was able to finish everything in good spirits!
Another good session overall despite my insufficient rest, as usual.
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Tags: Deadlift, Dynamic stretching, Power Clean, Foam rolling, Sit-ups, 5/3/1, 1RM, Good Morning, Box Squat, Jump Rope, Tabata
Cycle 10 – 3s Week: Power Clean & Deadlift: 12/24/12
Slept for around 5-6 hours before work.
Started the night feeling slightly sluggish but eventually started feeling better as my shift was about to end and I get ready to go to the gym.
Felt good as I arrived at the gym after finishing my White Flood on the drive here. (6/10)
My energy level was progressively getting better with the start of my power clean work set (7/10) and improved even more at the start of my box squats (8/10).
It did die down a bit once I started doing my sit-ups (6/10)
Overall a great session!
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Tags: 1RM, 5/3/1, Box Squat, Deadlift, Dynamic stretching, Finisher, Foam rolling, Good Morning, Jump Rope, Power Clean, Sit-ups, Tabata, White Flood
Cycle 10 – 5s Week: Power Clean & Deadlift: 12/11/12
Only managed to sleep 4-5 hours before work and probably an hour nap.
Somehow decided to stay under fast before training.
This was because I was feeling fine before I even left for the gym (6/10)
Strange enough I started my gym session feeling great during my pre-workout warm-ups! (7/10)
I even progressively felt better and felt awesome by the time I did my power clean warm-ups! (8/10)
I give credit to this from my pre-workout shake (1.5 serving White Flood + 3/4 serving Purple Wraath).
Awesome session overall despite the sleep deficit.
Maybe I ate enough the night before or the stars are just in alignment today.
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Tags: 1RM, 5/3/1, Box Squat, Conditioning, Deadlift, Dynamic stretching, Finisher, Foam rolling, Good Morning, Heavy Bag, Power Clean, Sit-ups, Tabata
