C4W2D3: 4/27/12

Slept around 5-6 hours before work with a very short nap right before I left for work.
Late start after I arrived at home to go to the gym due to the need to drop the wife to work first.
Energy level was slightly better than last session but still not stellar. (7/10)
This week just sucks due to not getting enough proper sleep and I believe it shows in my lifts.
Decent session but I hope I get enough rest to have a better numbers next week.

Pre-workout Warm-ups:

Foam Rolling
Dynamic/Static 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:
105 x 3
120 x 3
135 x 5 (e1RM = 157)


Camera-phone screwed up and was not able to film the 2nd set.
Plan was to do 6 reps on the top set but I was feeling my form was getting compromised so I stopped at 5.

Deadlift:

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

Work Sets:
255 x 3
290 x 3
325 x 3 (e1RM = 357)


Goal was 8 reps but only had enough energy to do 3.
Also felt like form was off while doing it.
Good thing I didn’t push myself as it looks like I have some lower back rounding issues during the top set.

Assistance Exercises:

BBB Squat:
(70% of Training Max)

220 x (5 x 5)

All free squats this time around but also used a belt on all of them.
Still feels heavy and not any lighter compared to the last session, which was disappointing.

Ab Wheel Rollout:

5 x 10

This just sucks, again.