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5/3/1: Cycle 8 – 5s Week: Power Clean (145 x 5) & Deadlift (340 x 5): 9/11/12

11 Sep

Cycle 8 – 5s Week: Power Clean & Deadlift: 9/11/12

Had around 7 hours of broken sleep.
Wife kept waking up every few hours and I end up waking up in turn also.
Ate some freshly cooked pot roast I let cook overnight before I left to go to the gym.
Think either I took to much Assault or it did not work well for me today.
Arrived at the gym feeling well energized (8/10) but after an hour of taking Assault I started feeling like I was crashing! (6/10)

It was rough doing the sets but I think I was able to get my second wind after wetting my head during my deadlift work sets.
If it wasn’t enough that the pre-workout drink made me crash, I still have slight right elbow tendinitis and both my left and right wrist are sore and my left hip is acting up again!
I feel old!

Able to finish my whole session even though at times I felt like giving up and stopping early.
Was even thinking of skipping my assistance exercises.
I did skip my planned conditioning work today as I just had way too much to do after the gym.
Will have to remedy that tomorrow!

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift(s):

Power Clean:

Warm-up Sets:
70 x 5
85 x 5
100 x 3

Work Sets:
110 x 5
125 x 5
145 x 5 (e1RM = 169)


While doing the warm-up sets I felt fine.
But once I started my work sets I started feeling like I was crashing from the stims.
Once I got to the top set I felt like I was crashing real bad.
At least I was able to do the bare minimum even though I was hoping to reach my strength goal by doing 2 more reps!

Deadlift:

Warm-up Sets:
160 x 5
200 x 5
240 x 3

Work Sets:
260 x 5
300 x 5
340 x 5 (e1RM = 397)


Started feeling my second wind once I washed my face and wet my whole head before I started on my work sets.
I felt good enough that I didn’t even feel the need for a belt on my top set.
Also just did the bare minimum as I had other things to do.

Assistance Exercises:

BBB Box Squat:
(35 % of Training Max)

45 x 10

125 x 10
Rest 2 minutes

125 x 10
Rest 1.5 minutes

125 x 10
Rest 2.5 minutes

125 x 10
Rest 3 minutes

125 x 10

Was hoping to do less rest times but I really was getting tired again.
Easy and decent sets nonetheless.

Good Mornings:

65 x (5 x 10)

1 minute rest between sets except for the last rest which was 1.5 minutes.
Original plan was to have two 25 lb plates on each side but considering how tired I felt I made it much lighter.
First time really doing this as I was scared of hurting my back if I did it wrong a while back.
I think I did a good job for the most part and really felt my hamstrings stretched on this.

Weighted Sit-ups:

25 x 10
25 x 6
25 x 6
25 x 5
25 x 5

Started with 30s rest between sets and then 1 minute on the rest.
Goal was 12-20 reps each set.
But I guess I am weak and started with much less today.
Guess we know what to work harder on and build up next time!

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Posted by on September 11, 2012 in Training Log

 

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