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5/3/1: C4W1D2: PC & DL: 4/18/12

18 Apr

C4W1D2: 4/18/12

Solid 6 hours of sleep but wish I could have more.
Had to wake-up to pee and could not go back to sleep after that.
Felt decent when I arrived at the gym but I don’t think I had my whole game face on today. (6/10)
Managed to do the minimum I needed to do and that is about it.

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Dynamic Stretching

Main Lift:

Power Clean:

Overhead Squat Warm-up Set:
45 x 10

Power Clean Warm-up Sets:
60 x 5
75 x 5
90 x 3

Work Sets:
95 x 5
110 x 5
125 x 5 (e1RM = 146)


First 2 work sets seems to always be too easy so far.
Plan was to do 9 reps on the top set but I just didn’t have it in me today and stopped on the 5th rep.

Deadlift:

Warm-up Sets:
145 x 5
180 x 5
220 x 3

Work Sets:
235 x 5
270 x 5
310 x 5 (e1RM = 362)


First 2 sets was fine as always.
Also planned to do 9 reps on the top set but really was not into it today and just stopped on the 5th rep.

Assistance Exercises:

BBB Squat:
(70% of Training Max)

220 x (5 x 5)

Had a stack again under me to make sure I do all the reps parallel or lower.
Definitely weak today as I could only manage to do 5 reps on each one.
Only the first set was with no belt also.

Ab Wheel Rollout:

5 x 10

This just sucks.

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Posted by on April 18, 2012 in Training Log

 

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