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5/3/1: Cycle 9 – 5s Week: Power Clean (145 x 2 Stall) & Deadlift (350 x 3 Stall): 10/30/12

30 Oct

Cycle 9 – 5s Week: Power Clean & Deadlift: 10/30/12

Fortunate enough to have a night off during Hurricane Sandy but I stayed up for 22 hours yesterday before I took a 3 hour nap before dinner.
Then slept for around 6-8 hours.
Gym finally opened around 10am, after trying to call them a few times, and I broke my fast early then arrived at the gym around 11:15am.
Felt decent as I arrived at the gym (6/10 then started feeling better after my power clean warm-ups (7/10).
Unfortunately my energy somehow went down as I did my 3rd set on the power clean (5/10)and did not get any better from there.
Maybe it is from not enough rest and the calorie deficit from LeanGains the past couple of days.
Maybe I am just hitting my limits also as I went to 9 cycles without stalling yet on this lifts until now.
I may deload these lifts once I finish the cycle.
Also decided to not do any assistance work as I just wasn’t feeling it today and I had to go home before I receive wife agro.

Info:

Body Weight: 173 lbs on 10/28/12

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift(s):

Power Clean:

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

Work Sets:
112.5 x 5
127.5 x 5
145 x 2 (e1RM = 155) Stall


Started feeling an energy surge after the warm-up sets.
1st set felt easy and the 2nd set was easy enough but I felt like I was losing my breath after the 3rd rep so took an extra second to setup.
On the 3rd set I somehow got tired and my form started sucking and kept losing momentum.

Deadlift:

Warm-up Sets:
165 x 5
205 x 5
250 x 3

Work Sets:
270 x 5
310 x 5
350 x 3 (e1RM = 385) Stall


Just like the cleans, sets 1 and 2 felt decent enough.
Form deteriorated on the 3rd set and was not able to pull after the 3rd rep.

Assistance Exercises:

BBB Box Squat:
(40 % of Training Max)

None

Good Mornings:

None

Weighted Sit-ups:

None

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Posted by on October 30, 2012 in Training Log

 

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