RSS

5/3/1: C1W2D3 PC/DL: 1/13/12

13 Jan

C1W2D3: 1/13/12

Finally had a good 6-7 hours of quality sleep and it showed in today’s workout.
I was wide awake and alert the whole time.
Ate decent amount of food the day before as well.
Overall a good workout, finally!

I was really amped for the next few hours after the workout with a generally good attitude the rest of the night.

PS:
Video had some weird issue after editing so I just turned it black & white for a clearer picture.

Pre-workout Warm-ups:

Foam Rolling
Static/Dynamic Stretches

Main Lifts:

Power Cleans:

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

Work Sets:
85 x 3
100 x 3
110 x 6 (1RM = 132)


Think my form could have been better.
Knees maybe too far forward and hips a bit low.
I could have possibly done about 2 more reps on the top set (sets felt light to me somehow) if I wanted to but left it out for now because I was not fully happy with my form.
Goal was 5 reps on the top set so I am happy to do 6 easily!

Deadlift:

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

Work Sets:
235 x 3
265 x 3
300 x 6 (1RM = 360)


First 2 sets felt kinda light.
Top set I think I could have had 1 more rep if I wanted to but I had a feeling that my form was deteriorating so I chose to stop at 6, 5 reps was the goal anyways.
Some weird reason I think my footing is off because I notice that I sometimes end up having weight away from my heels and it would at times transfer to the balls of my feet.

 

Assistance Exercises:

BBB DL: 175 x 10
Ab Wheel: 1 x 10

BBB DL: 165 x 10
Ab Wheel: 1 x 10

BBB DL: 155 x 10
Ab Wheel: 1 x 10

BBB DL: 145 x 10
Ab Wheel: 1 x 10

BBB DL: 135 x 10
Ab Wheel: 1 x 10

So I decided to switch from hanging leg raises to ab wheel because I am too weak to do them for reps at this time.
The deadlifts themselves didn’t feel hard to do for reps but combined with the ab wheel I was winded.
Supersetted again with DL followed by the ab wheel.
Rest time between sets are 2-3 minutes.
I actually finally had that “AHA” moment when people say “press the floor” while doing the BBB DL sets.
Also fixed what my footing issue during the main lift due to not setting up properly.
I just focused on keeping my heels down and lean back a bit prevented the weight from rolling forward.

Advertisements
 
Leave a comment

Posted by on January 13, 2012 in Training Log

 

Tags: , , , , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: