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5/3/1: C3W1D2: PC & DL: 3/14/12

14 Mar

C3W1D2: 3/14/12

Around 6-7 hours of sleep before working out but still feel like I could sleep more.
Another day cycling off from White Flood and I felt decent at the gym but not great (6/10).
It was getting late and I somehow forgot to bring my headset to the gym!
So no stims and no music = suckage!
Because my wife got home late from work I had to cut some time at the gym so I can also make it to work.
No Assistance work tonight and only managed to do the main lifts.
Also, it does look like the 1st week of each cycle is not going to be stellar now that I reviewed the last 2 cycles some more.
That and this cycling off White Flood is really not giving me that same energy level I am used too!

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:
60 x 5
70 x 5
85 x 3

Work Sets:
95 x 6
105 x 5
120 x 6 (1RM = 144)


Think my cleans are mostly decent today except for one of them during the 1st workset where I managed to smash my chest on the second pull!
Ended up doing 6 reps on the 1st work set due to some rude motherfucker deciding to talk to me while I was finishing off my set.
(Seriously, can’t people wait until I am done with a set to talk to me?!?!?)
This is why I miss my headset!
Goal for the top set was 9 reps but was only able to do 6 reps and it really winded me out!

Deadlift:

Warm-up Sets:
140 x 5
175 x 5
210 x 3

Work Sets:
230 x 5
265 x 5
300 x 5 (1RM = 350)


The first 2 sets felt decent enough to do and I think form is right on.
Was only able to do 5 reps (not sure if I was able to do full lockout on the last rep of the top set) with a goal of 10 reps in mind.
At least I made the minimum required for the day.

Assistance Exercises:

BBB Squat:
(60% of Training Max)
None

Ab Wheel:
None

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Posted by on March 14, 2012 in Training Log

 

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