C6W1D2: 6/27/12

I was up most of the day yesterday due to it being my night off from work.
Hate that I woke up around 6-7 hours after I slept without an alarm clock going off!
I guess my body is used to having this little sleep!
Took some BCAA tabs as I walked my dogs then drove to the gym sipping on my White Flood.
Felt much better compared to last session as I arrived at the gym too! (8/10)
Had some extra time I managed to have at the gym and added some of my regular assistance work with it.

Ate some pot roast with red potatoes and carrots in it post-workout then walked 1 mile to my Krav Maga class 3 hours later.
Great day overall and finished my class with a cheeseburger at the bar as a cheat meal after we walked back home.

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:

Power Clean:

Warm-up Sets:
65 x 5
80 x 5
95 x 3

Work Sets:
105 x 5
120 x 5
135 x 7 (e1RM = 166) * rep PR/Strength Goal Met


Made sure I took an extra second to setup before I start each rep.
Think it helped.
First few sets felt easy enough.
Stopped on the top set at 7 reps and I feel that I still had 1 or 2 more stored in the bank if I pushed myself.
I saved it so I can have some extra energy for the other lifts.
Happy I made a rep PR and achieved a Strength Goal before my deadline!
Now to set a new goal of estimated 1RM of 170 lbs by 7/22/12!
Baby steps!

Deadlift:

Warm-up Sets:
155 x 5
190 x 5
230 x 3

Work Sets:
250 x 5
285 x 5
325 x 5 (e1RM = 379)


Just liek the earlier lift, decided to take an extra second to make sure my setup is better.
First two sets was easy enough.
Used a mixed grip, as I normally do on the last set, and it still felt challenging.
Originally wanted to get 8 reps on the top set but stopped at 5 due to having a feeling my form is not so good.
I did feel that I could have done at least 1-2 more reps though.

Assistance Exercises:

BBB Box Squat:
(50 % of Training Max)

45 x 10
165 x (5 x 10)

Decided to do box squats instead of regular squats for my BBB Assistance work after Deadlifts.
Think it can help with my form when I do the regular squats two sessions from now.
Rest time was from 2-3 minutes after each set.
I mentally wanted to decrease the weight and pyramid down after the first set.
Decided to toughen up and I think I somehow made my form better because the sets afterwards felt a bit easier!
The last set did feel more challenging and had to take a breather between sets BUT I felt my form to be solid!
My hamstrings was crying at the end!

Weighted Hyperextensions:

Body Weight Hyperextension Warm-up Set: 1 x 10

Wt. Hyperextension Work Sets:
25 lbs x 8
25 lbs x 5
25 lbs x 5

30 second rest between sets.
This burns and felt like the suck!

Ab Wheel Rollout:

3 x 10

Just decided to do 3 sets instead of my usual 5.
Burns like hell as usual.

Conditioning:

Krav Maga:

1 hour

Went to class 3 hours after lifting and eating my PWO meal.
Didn’t feel my 100 % when I arrived at class.
Rough class today and felt like I was beat up properly!

Pull-up:

1 x 15

Felt weak at the end of class and really famished!
Just a weak AMRAP set of pull-ups and went home.