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5/3/1: Cycle 10 – 1s Week: Power Clean (140 x 4 / TM 145 x 1) & Deadlift (330 x 3 / TM 345 x 1): 1/8/12

08 Jan

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

Had around 5 hours of broken sleep and about 2 hour nap before work.
Felt somewhat tired due to craptastic rest time and felt starved by the time I got home from work.
Couldn’t stay in a fast and ate some apple slices with peanut butter at the 13th hour of my fast.
Still felt somewhat tired and sleepy on my way to the gym (5/10) and started feeling a tad better as I finished my warm-up sets (6/10)
Energy level stayed steady the rest of the time.
Still managed what I needed to do today but definitely could have done better with a little bit more rest.

Info:

Body Weight: 167.5 lbs on 1/16/13

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 30 mins

Hours in fast: ~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:
110 x 5
125 x 3
140 x 4 (e1RM = 159)

Training Max Set:
145 x 1


Sets felt light and easy enough despite feeling somewhat tired.
Could have done 1-2 more reps at the end of my work set but 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:
260 x 5
295 x 3
330 x 3 (e1RM = 363)

Training Max Set:
345 x 1


1st work set felt real easy.
2nd work-set my grip felt like it was failing again and the 3rd set felt like my form wasn’t too good.
I wasn’t feeling it on the training max set and actually felt dizzy afterwards.

Assistance Exercises:

Box Squat:
(40 % of Training Max)

45 x 10

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

Good squats and made sure to do 1-2 second pause at the bottom.
Managed to do less rest time between sets compared to last box squat session and still felt decent enough and not too hard to do!

Good Mornings:

45 x 10

90 x 10
– Rest 1 mins
90 x 10
– Rest 1 mins
90 x 10
– Rest 1 mins
90 x 10
– Rest 1 mins
90 x 10

Good sets and somehow didn’t feel as hard to do even with 5 lbs added!

Sit-ups:

1 x 20
– Rest 30s
1 x 20
– Rest 30s
1 x 20
– Rest 45s
1 x 20
– Rest 60s
1 x 13

Somehow managed to almost complete 20 reps on all sets.
Abs felt dead by the last set and was not able to manage it.

Finisher:

Tabata Jump Rope: 

Work: 8 x 20 seconds
Rest: 10 seconds

Still enjoying my jump rope as finisher!

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Posted by on January 8, 2013 in Training Log

 

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