RSS

5/3/1: C2W1D2: PC & DL: 2/8/12

08 Feb

C2W1D2: 2/8/12

Had a very long day yesterday and was not able to get enough rest and recovery time from the OHP session the other day.
6 solid hours of rest before today’s workout session but definitely needed much more!
Woke-up very tired and was still not 100% by the time I started my workout and felt somewhat tired still.
I was at least able to complete my minimum requirements for the day on my main lift.
Hopefully I stop this cycle of not getting enough rest soon.

PS:
I am thinking of getting myself two 45 lb plates and a rucksack to carry them on.
I walk my dogs multiple times a day and I think it would be a good conditioning to have a heavy pack while walking them.

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Static/Dynamic Stretching

Main Lift:

Power Clean:
Squat Warm-up Sets:
Bar x (2×5)

Power Clean Warm-up Sets:
55 x 5
70 x 5
85 x 3

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


Started my session with an empty bar squats just to get my body to wake up a bit and also to continue to have some extra practice doing squats.
I had a weird experience while doing cleans today, maybe due to my lack of sleep and fatigue.
While doing the cleans, it felt like the bar would just easily jump to my shoulders from the second pull.
Had an issue with trying to get a smooth transition from the 1st pull to the 2nd pull.
Also did not feel as hard to do today compared to my past session.
Think my form is OK too.
But because of my tiredness the whole session felt like a weird dream.
I was happy to at least get today’s goal of 6 reps on the top set.
I felt like I possibly could have done 1 or 2 more but didn’t want to empty my tank even more before the next lift.
At least I broke even on my current 1RM!

Deadlift:

Warm-up Sets:
140 x 5
170 x 5
205 x 3

Work Sets:
225 x 5
255 x 5
290 x 6 (1RM = 348)


First 2 work sets felt fine.
I really wanted to try to break even with my last 1RM by attempting 10 reps on the top set.
Failed to reach today’s goal because I started feeling that my lower back maybe rounding a bit in the middle of the top set and I was really feeling fatigued.
I could probably had pulled another rep at least but I did not want to accidentally hurt myself so I stopped.
After watching today’s lift, I was surprised that my form was not bad at all!
It still took the rest of my energy though.

Assistance Exercises:

BBB Squat:
(50% of Training Max)

145 x 10
145 x 9
145 x 9
145 x 8
145 x 8

Was originally planning to superset the BBB Squat with the ab wheel but I was running out of time at the gym and I was also really tired!
Unfortunately not able to complete the 10 reps I wanted to do on each set.
Combination of feeling completely fatigued and form deteriorating made me decide to better be safe than sorry and just do as much as I can correctly.
Gave myself around 1-3 minute rest between each set.

Ab Wheel:
5 x 10

I had to get out of the gym early so I can bring my son to school.
I decided to do the ab wheel after I did that and walk my 2 dogs at least 2 miles.
30 second break between each set and it burned so good!

Advertisements
 
Leave a comment

Posted by on February 8, 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: