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5/3/1: C1W1D2 PC/DL: 1/4/12

04 Jan

C1W1D2: 1/4/12

Had about ~5 hours of sleep, so my plague of sleeplessness has not left me.
Woke up tired but managed to gather up some energy by the time I got to the gym.
I can still feel a slight soreness on my left hip but it is noticeably better compared to the last couple of days.
I didn’t even feel it most of the time I was at the gym.

Today’s workout took a little longer to complete due to having 2 lifts instead of just one and was also exhausting!
I think I will change the Hanging Leg raise with an ab wheel roller or some other ab exercise. It is just too challenging and exhausting to do after doing cleans and deadlift and super setting it with the assistance deadlift sets. Maybe once I get stronger I will change it again.

I also made sure my assistance lifts are lighter considering how I did the last session with the OHP!
Actually was surprised I did what I did today considering the craptastic sleep I had.

Pre-workout Warm-ups:

Foam Rolling
Mobility Drills
Band Stretches

Main Lifts:

Power Cleans:

Warm-up Sets:
50 x 5
60 x 5
75 x 3

Work Sets:
80 x 5
90 x 5
105 x 6 (1RM = 126)


I think my form is not too bad considering I have not done power cleans in a while.
Definitely needs more work.
This lift somehow expends so much of my energy and I get out of breath quickly doing them.
Was aiming for 10 reps on my top set but managed to do only 6. Could possibly have done 7 or 8 but just left it at 6 for now.

PS:
I am on my 2nd day trying out this new gym closer to home.
Had this much bigger guy doing a workout only on machines with a weight belt on come to me complaining I am making too much noise grunting and stomping while doing my cleans. I noticed him and his buddy eyeing me while I was doing my warm-up sets and finally talked to me while I was doing my work sets.
He was trying to tell me “they like to workout in a quiet gym”.
Shit I didn’t realize this was a “Planet Fitness” type of gym.
I like to grunt when I lift so I think I will ask for a refund and go back to my old gym where they don’t care what you do.
I can grunt and stomp as much as I want and not be bothered …
I am sure this won’t be the 1st complainer that I will meet at this gym so going back to my old gym, even though it is much farther from home, will be the best bet for now.

Deadlift:

Warm-up Sets:
135 x 5
165 x 5
200 x 3

Work Sets:
215 x 5
250 x 5
285 x 6 (1RM = 342)


Not happy at all with my form on the deadlifts.
Much lower back rounding can be seen but I didn’t even notice it until I watched the video!
Think my hips are a bit too high and that is what helped caused the problem.
I was also aiming for 10 reps on the top set but just like the cleans, decided to stop at 6 for now.

PS:
Good thing the complainers left by the time I was going to do my deadlifts.
Bet their heads would explode with the plates hitting the floor!

Assistance Exercises:

Deadlift: 165 x 10
Hanging Leg Raise: BW x 5

Deadlift: 160 x 10
Hanging Leg Raise: BW x 5

Deadlift: 160 x 10
Hanging Leg Raise: BW x 3

Deadlift: 135 x 10
Hanging Leg Raise: BW x 3

Deadlift: 135 x 10
Hanging Leg Raise: BW x 3

Did a superset with my assistance lifts again.
Approximately 1-2 minutes rest between sets.
Even though the weight is so light, I was hurting by the time I drop the bar and hang my self to do the leg raises!
Was planning to do 10 reps each but did not have the energy to do it.
Think I will change the ab exercise to superset with the assistance deadlift with something a bit easier until I am stronger.
My legs were on fire by the 4th set!
Also rapid fired the deadlifts. Bring it up to lockout then bring it down and reset and fire back up.

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Posted by on January 4, 2012 in Training Log

 

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