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5/3/1: Cycle 8 – 1s Week: Power Clean (160 x 1 PR) & Deadlift (380 x 1 PR): 10/8/12

08 Oct

Cycle 8 – 1s Week: Power Clean & Deadlift: 10/8/12

Solid 6-7 hours of sleep but felt like I could have slept more if I had the time.
Was debating if I should train fasted or not and in the end decided to not eat anything and stay in a fast while lifting today.
Drank 10g of BCAA with my White Flood on the way to the gym while I had 2 servings Purple Wraath with 5g BCAA in my 40 oz Hydroflask for intra-workout hydration.
I felt fine as I arrived at the gym (6/10) but I progressively started feeling much better in time.
White Flood must have been kicking in by the time I started my power clean work set as I started feeling good (8/10) and I started feeling great by the time I started the deadlift sets (9/10).
Still experimenting with BCAA’s so decided to take an extra 2g in tabs an hour in my training session.
Deadlift day is usually my most taxing session due to the added power clean lifts.

Excellent session today considering I managed two personal records today!

Info:

Body Weight: 173 lbs on 10/7/12

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 45 mins

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:
125 x 5
145 x 3
160 x 1 * PR


I think the White Flood didn’t fully kick in until the 2nd work set.
Started getting hyped up and making more loud noises and grunts more than usual.
Even accidentally forgot to film my PR set unfortunately.
On the 2nd work set I somehow had the bar hit my belt on the way up so I just redid the rep.

Debating on changing my weight progression from 5 lbs to 2.5 lbs per cycle on this lift.
Last set was doable but difficult is why but I did save 1 more rep in the tank.
I did smack myself in the head a few times to get mad at the bar.

Deadlift:

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

Work Sets:
300 x 5
340 x 3
380 x 1 * PR


Felt real good by the time I started this lift.
I was surprised because I am at the 14 hour mark of my fast by now and still on full throttle!
Think I did much better compared to my last deadlift session but still some form issues that could be better.
This is my heaviest weight pulled to date so some form imperfections I hear is inevitable.
Gave myself a 5 minute rest before I started my top set and really got myself focused on the pull.
(ie: a few good smacks on the head)
I felt so good after getting it on top and locking it there for a second and ended my lift there.
I think I probably had 1 more in me but that was also saved in the bank.

Assistance Exercises:

BBB Box Squat:
(35 % of Training Max)

45 x 10

125 x 10
Rest 1.5 minute

125 x 10
Rest 1.5 minute

125 x 10
Rest 4 minute

125 x 10
Rest 1.5 minute

125 x 10

Sets felt really easy today somehow.
Think I was able to get really good and tight form on every spot.
One thing that I really kept my mind on is my stance, “Heels Down! Spread the floor! Toes up!”.
Tried to keep my rest time short but ended up bullshitting with someone after my 3rd set.
I think I also busted thru them in a fast rate as well.

Good Mornings:

45 x 10
70 x (5 x 10)

1 minute rest between sets.
Still feeling good and energized at this point but trying to rush out of the gym.
Think I am improving on this movement.

Weighted Sit-ups:

10 x 10
10 x 10
10 x 10
10 x 8
10 x 7

Better after dropping the weight but still not get the reps I wanted in all the sets.
Will continue with same weight until I can do 12-20 on all sets.

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2 Comments

Posted by on October 8, 2012 in Training Log

 

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2 responses to “5/3/1: Cycle 8 – 1s Week: Power Clean (160 x 1 PR) & Deadlift (380 x 1 PR): 10/8/12

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