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5/3/1: C3W2D3: PC & DL: 3/23/12

23 Mar

C3W2D3: 3/23/12

Very long day before I started my workout.
Only able to sleep around 5 hours before I went to work.
From work I took my dogs for a walk before I went to the gym.
Did not feel excellent at all today but just decent enough to push myself to go to the gym (5/10).
Had a slight miscalculation occur which pretty much made everything go downhill from my perspective.
Next time I need to make sure I get all my paperworks in order correctly and try to get some extra rest before a workout session.
But I did break a PR with my power clean even though I messed up with everything else.
After the workout and having a whole meal and taking care of everything I needed to do, I fell asleep like a log … for 6 hours!

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:
100 x 3
115 x 3
130 x 6 (1RM = 156)


First two work sets felt easy enough.
Managed to achieve my goal of 6 reps on the top set and also getting a PR doing it!
I could have probably done another rep but I didn’t want to run out of gas for the next lift.
Unfortunately I did not realize I was 1 rep (and 1 lb) away from reaching my power clean goal estimated 1RM!
I guess I will just have to reach it during the 1’s week and also set another PR!

Deadlift:

Warm-up Sets:
185 x 5
220 x 5
255 x 3

Work Sets:
290 x 3
325 x 3
360 x 2 (1RM = 384)


I felt kinda good after finishing my power clean sets despite the lack of rest.
But once I started doing my warm-up sets for the deadlift I thought the fatigue has finally set in.
Unknown to me at the time, I had my numbers written wrong on my notebook and had all sets at 45 lbs more than they needed to be!
Now I know why the sets felt so much heavier than last session.
On the attempted 3rd rep on the top set I was setup wrong and could probably made it if I reset properly.
These sets did wear me out and kinda disappointed in myself until I rechecked my numbers when I got home.

Assistance Exercises:

BBB Squat:

180 x 6
180 x 5
160 x 5
160 x 5
160 x 5

Just like the deadlift, I somehow managed to start the BBB Squat with 45 lbs more than planned!
I was wondering why the BBB Squat felt so damn heavy when it is only supposed to be 60% of my training max!
I blamed it to fatigue so decided to drop the weight on the 3-5 sets.
Now looking back at it I find it funny that I have experienced what I am supposed to be doing next cycle!

Ab Wheel:

5 x 10

I was expecting this to be much more difficult considering the last 2 lifts I have done.
It somehow became a welcomed difference and did not feel as difficult as I was expecting.
It still burn and evil!

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Posted by on March 23, 2012 in Training Log

 

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