C1W4D1: 1/23/12

Slept around 7-8 hours of sleep plus around 30-45 minute nap before I went to work.
After work I walked my dogs then went to the gym after making my son breakfast at home.
Gave myself an extra 1/2 serving of White Flood (1.5 servings total) and included 1/2 a serving of Purple Wraath in my pre-workout drink on the way to the gym.
It’s Power Clean and Deadlift day and working out after work I thought I may need the extra energy, which seems to have helped!
Today’s session felt quite amazing and learned some more about the lifts today.
Great session overall!

Pre-workout Warm-ups:

Foam Rolling
Static/Dynamic Stretches

Main Lifts:

Power Cleans:

Squat Warm-up Sets:
Bar x (2×5)

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

PC Work Sets:
90 x 5
105 x 3
115 x 6 (1RM = 138)

First two sets felt a bit too light.
Because the first 2 sets felt too light I think is why the transition from the 1st pull to the 2nd pull had a pause and did not go smooth.
The top set felt decently heavy and it looked like the transition was smoother.
Unfortunately, it looks like my lower back needs to be arched more.
Goal was 6+ on the top set and happy I was able to do at least 6!


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

Work Sets:
250 x 5
285 x 3
315 x 6 (1RM = 378)

I had an “AHA” moment while doing the first 2 sets!
Think I finally figured out the right initial setup because I felt my whole glutes and hamstrings activated during the whole pull!
Lock upper back, Push down with heels, Squeeze glutes and fuck the bar, Squeeze the bar like it owes you money!!!
Everything felt right except it looks like I need to arch my lower back more.
Looks like some rounding on some reps.
Hopefully I will get it all in sync next time.
Goal was also 6+ on the top set and very happy I was at least able to get 6 reps!

Assistance Exercises:

BBB DL: 205 x 10
Ab Wheel: 1 x 10

BBB DL: 190 x 10
Ab Wheel: 1 x 10

BBB DL: 170 x 10
Ab Wheel: 1 x 10

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

BBB DL: 140 x 10
Ab Wheel: 1 x 10

Increased the weights on the BBB DL by a few percentages.
Rest between each superset of BBB DL + Ab Wheel Rollout was 3.5-4 minutes.
The BBB DL themselves felt decent even with the added weight BUT it’s a different story once I start doing the ab wheel rollouts!
The BBB DL felt progressively easier after each set but I had to catch my breath to do the ab wheel.