Cycle 10 – 5s Week: Power Clean & Deadlift: 12/11/12

Only managed to sleep 4-5 hours before work and probably an hour nap.
Somehow decided to stay under fast before training.
This was because I was feeling fine before I even left for the gym (6/10)
Strange enough I started my gym session feeling great during my pre-workout warm-ups! (7/10)
I even progressively felt better and felt awesome by the time I did my power clean warm-ups! (8/10)
I give credit to this from my pre-workout shake (1.5 serving White Flood + 3/4 serving Purple Wraath).

Awesome session overall despite the sleep deficit.
Maybe I ate enough the night before or the stars are just in alignment today.

Info:

Body Weight: 171.5 lbs on 12/9/12

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 30 mins

Hours in fast: ~13-14 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 min Jump Rope

Main Lift(s):

Power Clean:

Warm-up Sets:
60 x 5
75 x 5
90 x 5

Work Sets:
95 x 5
110 x 5
125 x 5 (e1RM = 146)

Training Max:
145 x 1

Sets felt nice and light as it should be due to deload.
Decided to only do 5 on the top work set even though it felt as if I have 2-3 more in the tank.
This way I save some energy for deadlifts.
Training Max set I felt like I could easily do another 2-3 reps extra.

Deadlift:

Warm-up Sets:
140 x 5
175 x 5
210 x 3

Work Sets:
225 x 5
260 x 5
295 x 5 (e1RM = 344)

Training Max:
345 x 1

Sets felt easy enough.
Could have done 2-3 more reps on the top work set but just decided to do the minimum.

Assistance Exercises:

Box Squat:
(40 % of Training Max)

45 x 10
–
115 x 10
– Rest 1 mins
115 x 10
– Rest 1.5 mins
115 x 10
– Rest 2.5 mins
115 x 10
– Rest 2.5 mins
115 x 10

Easy sets but I started feeling some sort of shoulder impingement from sets 1-3.
Decided to try out and use straps to hold on to the bar almost like a safety squat bar and it made it better at a cost of right elbow pain.

Good Mornings:

45 x 10
–
80 x 10
– Rest 1 mins
80 x 10
– Rest 1.5 mins
80 x 10
– Rest 1.5 mins
80 x 10
– Rest 1.5 mins
80 x 10

Doing the movements slower making it a bit more difficult.
Really stretched those muscles.

Sit-ups:

1 x 20
– Rest 30s
1 x 20
– Rest 60s
1 x 15
– Rest 1m 30s
1 x 10
– Rest 1m 30s
1 x 10

Decided to stop doing weighted sit-ups until I can do 20 reps each set.
Burns like hell!

Finisher:

Tabata Heavy Bag: 

Work: 8 x 20 seconds
Rest: 10 seconds

Decided to finish the session by hitting the heavy bag a few times.

Conditioning:

Tabata Drills:

Work: 16 x 20 seconds
Rest: 10 seconds

Decided to do 2 sets of Tabata drills with my son before dinner hours after my lifting session in the morning.
Forgot what movements we did as I just made it up as we went.
Fun times!