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5/3/1: C2W2D3: PC & DL: 2/18/12 – Power Clean Estimated 1RM Goal Achieved!

18 Feb

C2W2D3: 2/18/12

Slept around 6 hours of broken sleep.
Must be excited again for the upcoming workout session.
I may need to start using ZMA again as it helped let me sleep better. maybe just use it when I sleep before a workout session.
I did feel very well when I got to the gym.
Energy level was great and ready to kick ass today.

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Static/Dynamic Stretching

Main Lift:

Power Clean:

Squat Warm-up Set:
45 x 10

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

Work Sets:
95 x 3
110 x 3
125 x 5 (1RM = 146) * Goal Achieved


Really enjoy the light squat to start my day.
First 2 work sets (and specially the warm-up sets) felt too easy.
The bar felt like they were just jumping onto my shoulders as I rack them.
On the top set I am iffy on the 2nd pull for the 3rd and 4th reps.
Otherwise I think I did fine.
Goal today was 5 reps and managed it with no real problems.
I even achieved my Estimated 1RM Goal and now I need to plan my next 1RM goal!

Deadlift:

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

Work Sets:
240 x 3
275 x 3
310 x 7 (1RM = 382)


Doing cleans really does help on the squats and deadlift I think.
All the sets just went like clockwork for me today.
On the top set I think I need to reset for a second longer to keep my knees from pushing too far forward.
Also need to remind myself that I do not need to drop my hips too far down as this is what causes my knees traveling forwards.

Assistance Exercises:

BBB Squat:
(50% of Training Max)

145 x (5 x 10)

I decided to not do any super sets with the BBB Squat and Ab Wheel due to having a hard time last session.
Took a good 3 minute break between sets and they felt decent enough.
It started feeling difficult by the 8th rep so I took a pause to catch my breath and completed each set.
Just to be safe I put some plates under me so I can touch and go so I can be sure that I am going at least parallel.

Ab Wheel:
5 x 10

This little contraption burns and is EVIL!
30 second break between sets and it made me look like a wuss to anyone around me.
Hurts so good!

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Posted by on February 18, 2012 in Training Log

 

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