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5/3/1: C3W4D1: PC & DL: 4/1/12 – PC PR/Goal & DL Goal Achieved!

01 Apr

C3W4D3: 4/1/12

Slept around 6 hours then an additional 3 hour nap before work.
Did my usual walking of my dogs after work then straight to the gym.
I did not feel as good as last session but not bad (8/10).
I must have had caught my second wind or just watching some heavy lifters near me that made me feel better as my workout progressed (9/10).
Achieved a couple goals and personal record/best which made this such a great session!
The only bad thing I can think of was that my left knee started having a weird soreness post-workout.
Could have been from a bad rep doing the BBB Squat.

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:
60 x 5
70 x 5
85 x 3

Work Sets:
105 x 5
120 x 3
135 x 6 (1RM = 162) * PR/PB


First work set felt too easy and the second one felt right.
Original goal was only do 5 reps but I somehow was able to get an extra burst to attempt a 6th rep on the top set.
6th rep was ugly but managed to do it making this a goal (surpassing the 157 lbs estimated 1RM goal), personal record and personal best achievement!

Deadlift:

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

Work Sets:
265 x 5
300 x 3
335 x 6 (1RM = 402)


Today’s pull was much better than the last time considering it is 45 lbs less.
Also managed to achieve a goal (surpassing the 391 lbs estimated 1RM goal) by doing 6 reps at the end while only planning to do 5 reps on the top set!
Think the 5th rep on the top set was not too good but I made it up on the 6th rep.
Watching the heavy lifters next to me must have motivated me to do much more!

Assistance Exercises:

BBB Squat:

180 x 10
180 x 10
180 x 8
180 x 9
180 x 7

I have placed a stack where my butt would be at parallel so I can do some touch and go BBB Squats.
Noticed that the weight was challenging on the first set so decided to make the rest of the set using a belt.
Rest time between sets are 2-3 minutes.
I was not able to complete the 10 rep goal on the last 3 sets as I think I started becoming mentally weak.
I know I could push those extra reps but my mind gave up on me and decided to quit, this really pissed me off about myself.
Maybe it was for good reason because I did notice my left knee started feeling a bit sore post-workout.

Ab Wheel Rollout:

5 x 10

This felt tough to do as usual and real evil.
30 second rests between each set.

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3 Comments

Posted by on April 1, 2012 in Training Log

 

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3 responses to “5/3/1: C3W4D1: PC & DL: 4/1/12 – PC PR/Goal & DL Goal Achieved!

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