Cycle 10 – 3s Week: Power Clean & Deadlift: 12/24/12

Slept for around 5-6 hours before work.
Started the night feeling slightly sluggish but eventually started feeling better as my shift was about to end and I get ready to go to the gym.
Felt good as I arrived at the gym after finishing my White Flood on the drive here. (6/10)
My energy level was progressively getting better with the start of my power clean work set (7/10) and improved even more at the start of my box squats (8/10).
It did die down a bit once I started doing my sit-ups (6/10)

Overall a great session!

Info:

Body Weight: 169.5 lbs on 12/24/12

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 30 mins

Hours in fast: ~12-13 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 3

Work Sets:
105 x 3
120 x 3
135 x 4 (e1RM = 153)

Training Max Set:
145 x 1


Easy sets today.
Felt like I could have done 1-2 more reps on my top work set but I wanted to save some energy for the rest of the session.

Deadlift:

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

Work Sets:
245 x 3
280 x 3
315 x 4 (e1RM = 357)

Training Max Set:
345 x 1


Easy sets for the most part.
I think I did something wrong on the 2nd work set as I felt my grip failing.
But the top work set was easy enough and I felt like I had another easy 1-2 more reps saved in the bank.

Assistance Exercises:

Box Squat:
(40 % of Training Max)

45 x 10
–
115 x 10
– Rest 1.5 mins
115 x 10
– Rest 1.5 mins
115 x 10
– Rest 1.5 mins
115 x 10
– Rest 1.75 mins
115 x 10

Felt more energetic somehow as I start these.
Made sure that I did a 1-2 second pause at the bottom of the box before I explode up.
Made it feel more challenging but felt good and somehow managed to do them with slightly less rest than last session.

Good Mornings:

45 x 10
–
85 x 10
– Rest 1 mins
85 x 10
– Rest 1 mins
85 x 10
– Rest 1 mins
85 x 10
– Rest 1 mins
85 x 10

Still energized and managed to do them all with less rest between sets!
Had someone watch me do a set to make sure I am doing it right.
Made a slight adjustment and can REALLY feel my hamstrings stretch!

Sit-ups:

1 x 20
– Rest 30s
1 x 15
– Rest 30s
1 x 12
– Rest 30s
1 x 12
– Rest 30s
1 x 10

Really burns and felt not as energetic after the 1st set.
Still managed to do them with less rest time between sets.
need to make my core stronger!

Finisher:

Tabata Jump Rope: 

Work: 8 x 20 seconds
Rest: 10 seconds

Really enjoying doing jump rope to end my session.
Think I am improving as I am making less mistakes for a longer time!