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5/3/1: Cycle 8 – 3s Week: Power Clean (150 x 4) & Deadlift (360 x 3): 9/24/12

24 Sep

Cycle 8 – 3s Week: Power Clean & Deadlift: 9/24/12

Solid 6 hours of sleep then up and doing errands then waiting for my wife to get back home for 10 hours before gym time.
Tried to take a nap after I woke up and finished my errands but was not able to.
Felt decent when I arrived at the gym after taking my White Flood. (6/10)
Started feeling much better by the time I started doing my power clean work sets! (9/10)
Must be the 1 serving White Flood Pre and 1/2 serving of it Intra with my Purple Wraath.
Good session overall.

Pre-workout warm-ups lasted 15 minutes.
Workout took me 1hr 45 minutes to complete.

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:
120 x 3
135 x 3
150 x 4 (e1RM = 170)


Felt good when I started my warm-up sets but I think the stims kicked in as I was doing my work sets.
Work sets felt much easier this time around compared to last session when my stims worked against me.
First 2 work sets actually felt quiet easy!
Able to get 4 reps on the top set with 1 more saved in the tank.

Deadlift:

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

Work Sets:
280 x 3
320 x 3
360 x 3 (e1RM = 396)


Think I am doing something wrong with my deadlift.
Maybe my lower back is not arched well enough and my setup was not so good today.
Don’t think grip is an issue here at all but its something else and I need to figure it out and fix it.

Assistance Exercises:

BBB Box Squat:
(35 % of Training Max)

45 x 10

105 x 10
Rest 1 minute

105 x 10
Rest 1 minute

105 x 10
Rest 1 minute

105 x 10
Rest 1 minute

105 x 10

Good easy reps.
Just burns a little by the last few sets.

Good Mornings:

65 x (5 x 10)

1 minute rest between sets.
Still suck at this and not so easy to do even at a such a light weight.
But better safe than sorry, will get stronger in time I am sure.
Definitely felt the burn on my lower back, glutes and hamstrings today!

Weighted Sit-ups:

25 x 10
25 x 8
25 x 3
25 x 3
25 x 4

Core definite still sucks.
Will need to drop the weight to probably 10 lb plates and work up from there.
Better to drop the ego and do it right!

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Posted by on September 24, 2012 in Training Log

 

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