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5/3/1: C5W1D2: Power Clean & Deadlift: 5/23/12

23 May

C5W1D1: 5/23/12

Only able to sleep for 5-6 hours courtesy of my Shelty, Anakin, wanting to go outside to do his business!
Felt somewhat tired so decided to take some White Flood for the first time in a long time on teh way to the gym.
Think it worked as I felt energetic as I arrived to the gym. (8/10)
Good training today but I think I will need to change my assistance BBB weights so I can do them at a more efficient manner (make them lighter).

Pre-workout Warm-ups:

Foam Rolling
Dynamic/Static Stretching

Main Lift:

Power Clean:

Overhead Squat Warm-up Set:
45 x 5

PC Warm-up Sets:
60 x 5
75 x 5
90 x 3

Work Sets:
100 x 5
115 x 5
130 x 5 (e1RM = 152)


Decent session.
Form could have been better.
Goal was 8 reps on the top set but stopped at 5 so I can have enough energy for the deadlifts.

Deadlift:

Warm-up Sets:
150 x 5
185 x 5
225 x 3

Work Sets:
245 x 5
280 x 5
315 x 5 (e1RM = 367)


Easy sets.
Also stopped early and did 5 reps instead of the goal of 8 on the top set.
Was not happy about form.

Assistance Exercises:

BBB Squat:
(70%/65%/60%/55%/50% of Training Max)

225 x 5
210 x 5
195 x 5
180 x 5
160 x 10

Sets felt difficult.
Used my belt only on the first set.
Definitely will change how I pyramid down on my next session and other lifts.

Ab Wheel Rollout:

5 x 10

It just burns!

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Posted by on May 23, 2012 in Training Log

 

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