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5/3/1: Training Max Recalculated: 11/27/12

27 Nov

5/3/1: Training Max Recalculated: 11/27/12

Decided to skip my last 2 sessions and just recalculate my training max for the next cycle.
Due to the stalls in my lifts this cycle, I believe this will be the best thing to do.
Originally was just going to take the current max I have done this cycle and deload 10% from it.
But decided I may as well just skip the last 2 sessions, which are my power clean & deadlift and also my overhead presss sessions, and use 80% of my current max to find my training max for next cycle.
So on my scheduled Power Clean/Deadlift session I recalculated my training max and on my scheduled Overhead session I will just rest for the upcoming cycle 10.

To simulate my less than perfect life schedule, I made sure I had the not so great meals the day before and also only slept 5 hours before I went to work yesterday then went to the gym feeling decent after work. (6/10)
I only fasted for around 8-9 hours, as I am still following LeanGains protocol, but decided to actually have a meal of 4 thick cut bacon and 3 eggs cooked in said bacon’s grease before going to the gym.
I believe that the pre-workout meal helped in todays session.
Plus I also took an extra 1/2 serving of White Flood (1.5 servings total) which I drank on the way to the gym.

PS:
Used my new Romaleos 2 throughout todays session.
Shoes felt real good and did what its supposed to do.
Felt much better than all the other shoes I have used for lifting so far.
Also rocking my “Heavy Metal” socks!

Info:

Body Weight: 170.5 lbs on 11/25/12

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 30 mins

Lifts:

Power Clean:

Warm-up sets:
55 x 5
70 x 3
85 x 2
95 x 1
110 x 1

Work Set:
135 x 5 (e1RM = 157)

Current e1RM used: 165
New Training Max: 145

Feeling good while doing these (7/10).
Had 1 more in the tank but saved it.

Squat:

Warm-up Sets:
45 x 5
110 x 5
135 x 3
165 x 2
190 x 1
220 x 1

Work Set:
270 x 5 (e1RM = 315)

Current e1RM used: 340
New Training Max: 285

Think I didn’t give myself enough rest after the cleans. (5/10)
Got dizzy and started feeling tired after the work set.

Overhead Press:

Warm-up Sets:
45 x 5
55 x 3
70 x 2
80 x 1
90 x 1

Work Set:
110 x 6 (e1rm = 132)

Current e1RM used: 140
New Training Max: 120

Started getting more energetic as I did my warm-up sets and forgot to film the work set.
Saved 1 rep in the tank.

Bench Press:

Warm-up Sets:
75 x 5
90 x 3
110 x 2
130 x 1
145 x 1

Work Set:
180 x 6 (e1RM = 216)

Current e1RM used: 225
New Training Max: 195

Somehow started getting feeling more energized. (7/10)
Saved 1 rep in the tank also.

Deadlift:

Warm-up Sets:
135 x 5
160 x 3
195 x 2
225 x 1
265 x 1

Work Set:
315 x 6 (e1RM = 378)

Current e1RM used: 395
New Training Max: 345

Felt real good as I was doing my warm-up sets! (8/10)
Also saved 1 more in the tank as I did with every other lift.

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Posted by on November 27, 2012 in Training Log

 

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