RSS

5/3/1: C6W4D1: Power Clean (150 x 1 PB) & Deadlift (365 x 2): 7/15/12

15 Jul

C6W4D1: 7/15/12

Had a nice restful couple days.
But only managed to sleep 6-7 hours before my gym session today.
I felt fine and much better compared to last session as I arrived at the gym. (7/10)
I was seriously hoping to do better than I did today but at least I did not stall.
I guess I am at or near my physical limits this end of the cycle.
Debating if I should deload on these lifts that I did not stall considering I think I will stall on it if I continue without a deload next cycle.
Maybe if I at least make the bare minimum I will attempt again next cycle until I really do stall and not even make the bare minimum like I did on my overhead press.

Also debating on switching from 3x/week to 2x/week lifting sessions.
Noticed lately that I have not been getting enough rest and that I may need some extra rest time considering the lifts are getting real heavy for me now.
I still have a couple more sessions to think this all through then I do the deload week and then start cycle 7.

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:
120 x 5
135 x 3
150 x 1 (e1RM = 150) * Heaviest PC ever!


Heaviest power clean set I have ever done.
Unfortunately I was only able to make the bare minimum of 1 rep properly on the top set.
I have a feeling that I will stall next cycle but will give it my best shot!

Deadlift:

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

Work Sets:
285 x 5
325 x 3
365 x 2 (e1RM = 389)


I was close to beating my PR by a few lbs.
(Heaviest I deadlifted was 367.5 lbs x 5 when I was doing Mad Cow Intermediate last year.)
I was surprised that my grip gave out on the 3rd rep of the top set!
Think I could have pulled a couple more reps if my grip did not die!
I must not have gave myself a proper setup and reset.
Like the power cleans, I have a feeling I may stall next cycle but will try my hardest not to!

Assistance Exercises:

BBB Box Squat:
(50 % of Training Max)

45 x 10
165 x (5 x 10)

Rest time was 1.5-2.5 minutes progressively on each set.
Today’s sets somehow felt much easier than the last time I did these!
Hoping I learned enough from it when it’s time to do the squat session this coming Friday!

Ab Wheel Rollout:

5 x 10

30 second rest between sets.
Felt much easier too and I think I finally fit the perfect way of doing it!
At least that is how it felt like when I was doing them.

Conditioning:

Dog Walking:

Time: 37m 43.6s
Distance: 1.8 miles

Just a nice stroll with my dogs after the gym.
Did not think I have the energy to take the prowler out 😦

Advertisements
 
Leave a comment

Posted by on July 15, 2012 in Training Log

 

Tags: , , , , , , , , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: