5/3/1: C2W4D1: PC & DL: 2/27/12 – Power Clean PR!

27 Feb

C2W4D1: 2/27/12

Had the weekend off but still managed to only have 5-6 hours of semi-broken sleep.
Must be excited again for today’s session.
When I arrived at the gym I didn’t feel too great (6/10) but surprised myself with such a great session!
If I don’t feel good enough after my pre-workout warm-ups I tend to expect a not so stellar session afterwards.
But today was just the complete opposite!
Everything went well and I feel awesome once I completed my session today!

I am still wearing my Vibram KomodoSports today, which I think helped with my form!

Pre-workout Warm-ups:

Foam Rolling
Agile 8
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:
105 x 5
115 x 3
130 x 5 (1RM = 152) * PR

Really surprised myself this session.
The bar felt easy for me throughout the work sets!
Think my form is better too this session.
Last session I managed to achieve my goal early and now I managed to set a PR on the top set!
This just helped boost my motivation for the next lift!
My goal today was 5 reps on the top set but I felt that could have easily done another 1-2 reps if I really wanted to push myself!


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

Work Sets:
255 x 5
290 x 3
325 x 6 (1RM = 390)

This lift felt easy enough after such an awesome power clean session!
Made sure that I do a proper setup and reset after each rep.
Also made sure I grab that bar like it owes me money!
I believe my form is good on this also and probably one of the best I have done in a while!
Goal was 6 reps on the top set but I felt that I could have done at least 1 more rep if I wanted too.

Assistance Exercises:

BBB Squat:
(50% of Training Max)

145 x (5 x 10)

I did what I have done last session and placed a field expedient “box” under me to do some “Touch & Go” squats.
This way I know for sure I am going at least parallel.
It amazes me that when I started this cycle with all 50% training max squats that struggled on the first try and progressively got easier!
Today I managed to do around 2-3 reps per breath I held with ease!
Took a pause around the 6th and 8th rep to get my bearings and have a decent breather.
Another amazing thing I found was that the sets somehow felt easier as I progress from one after the other today!
Made sure to give myself a 3 minute break to catch my breath after each set.

Ab Wheel:
5 x 10

This is still evil but I think I am doing better at it.
Tried to do them with a smoother and slower movements.
Rest times are 30s, 40s, 50s, 80s respectively after each set.

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Posted by on February 27, 2012 in Training Log


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