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5/3/1: C6W2D3: Power Clean (140 x 5) & Deadlift (345 x 6): 7/6/12 * DL e1RM Goal Achieved!

06 Jul

C6W2D3: 7/6/12

Around 5-6 hours sleep before I went to my graveyard shift at work.
Long crazy night and took 2 BCAA tabs as I took my dogs for a walk after work.
Ate a decent pre-workout meal and then took my son to day camp and awaited an hour so I can take the wife to work before I can finally go to the gym.
Drank some White Flood on the way to the gym and somehow I felt great when I arrived. (8/10)

Good session overall even though my right wrist is still jacked up.
Skipped a few assistance work as I felt I stayed too long at the gym and had other things I had to take care off at 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:
110 x 3
125 x 3
140 x 5 (e1RM = 163)


Sets felt easy enough.
Wanted 6 reps on the top set but somehow screwed it up on the 2nd pull.
I blame my right wrist for it and hope to do better next session.
Also, I have no idea how come the top set vid was all jacked up.

Deadlift:

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

Work Sets:
270 x 3
305 x 3
345 x 6 (e1RM = 414) * e1RM Strength Goal Achieved!


I was feeling good somehow as I did this lift!
They all felt easy enough and I think, surprisingly.
Met my goal of 6 reps on the top set and I think I had enough stored for another rep if I tried.
Excited that I achieved my strength goal early!
New strength goal will be e1RM of 420 lbs by 7/22/12.
Today’s session made me feel comfortable in attempting a max effort deadlift next week for a possible PR!

Assistance Exercises:

BBB Box Squat:
(50 % of Training Max)

45 x 10
165 x (5 x 10)

Good session with 2-3 minute rest between sets.
First 2 sets felt more difficult as I adjusted my form and positioning.
Last 3 sets felt much easier as I realized that my upper back needs to be much tighter to make the lift easier and better!
Lesson learned!

Weighted Hyperextensions:

None

Ab Wheel Rollout:

none

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1 Comment

Posted by on July 6, 2012 in Training Log

 

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One response to “5/3/1: C6W2D3: Power Clean (140 x 5) & Deadlift (345 x 6): 7/6/12 * DL e1RM Goal Achieved!

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