Cycle 11 – 3s Week: Power Clean & Deadlift: 2/4/13

If I am not getting enough food it’s the sleep that is being deprived!
Had around 5 hours sleep and maybe an hour nap before work.
This time I made sure I had enough food, specially healthy fats, before work and took a serving of White Flood on the way to the gym to energize me a bit today.
Surprised myself by having amazing amount of energy today despite the lack of sufficient rest!
Arrived at the gym feeling good (6/10) and left feeling amazing! (10/10)

The only thing that was an issue today was my left hip acting up and not allowing me to push as hard as I could have.
Otherwise one of my best training day!


Body Weight: 164.5 lbs on 2/3/13

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 50 mins

Hours in fast: ~12 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
1 min Vertical Jumps
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 5 (e1RM = 157)

Training Max Set:
150 x 1

Felt realy charged as I started this lift!
Energy level boosted a bit as I finished my warm-up sets! (7/10)
Ate a banana before my top work set and managed to do 1 more rep than planned and felt like I could have done 2 more!
I didn’t do it as I wanted to save that extra energy for the rest of the session!

Energy level felt boosted again as I was about to start my Training Max set (8/10).
I almost lost the training max set as my 2nd pull was a tad late and slow but managed to get it.


Warm-up Sets:
145 x 5
180 x 5
215 x 3

Work Sets:
250 x 3
285 x 3
320 x 4 (e1RM = 363)

Training Max Set:
355 x 1

Decided to do a slightly more than shoulder width stance and grip and think it helped a bit.
Ate a banana after my warm-up sets and sets felt nice and easy!
Feeling like a beast today!
Managed my goal rep for the top set and felt like I could have done 1-2 more BUT started feeling my left hip straining!
For the sake of safety and not aggravating my hip anymore decided against the extra reps!
Amazingly enough I had another energy burst starting with my Training Max set for this lift! (9/10)

Assistance Exercises:

Box Squat:
(40 % of Training Max)

45 x 10

120 x 10
– Rest 1.5 mins
120 x 10
– Rest 1.5 mins
120 x 10
– Rest 1.5 mins
120 x 10
– Rest 1.5 mins
120 x 10

Sets felt super easy today!
Last energy boost after the deadlifts remained throughout this exercise!
Made sure the racking was nice and tight on my shoulders and took a nice tempo on the way down and burst on the way up!
Think I may increase the weight on this next session as it felt super light today!

Good Mornings:

45 x 10

100 x 10
– Rest 1 mins
100 x 10
– Rest 1.5 mins
100 x 10
– Rest 1.5 mins
100 x 10
– Rest 1.5 mins
100 x 10

Still energized as I started this.
Bar felt light today surprisingly even after adding 5 lbs more since last session!
Energy level spiked to the max as I started the 3rd set! (10/10)
Felt a right shoulder issue with such a narrow grip on the 1st set.
Used a wider grip and stance and it stopped!
Will definitely add 5 more lbs next session!

Weighted Sit-ups:

+10 x 20
– Rest 60s
+10 x 16
– Rest 60s
+10 x 10
– Rest 60s
+10 x 10
– Rest 60s
+10 x 10

Fully charged still but now I have met my weakest link.
Started doing weighted sit-ups again with a low weight behind my head.
Managed to do as much as I can but couldn’t do more than 10 after the 2nd set.
Guess found my weak link and need to improve on it.


Jump Rope: 

Work: 5 minutes
Rest: Whenever

Decided to do a non-stop jump rope session again.
Manage to do MUCH better today!
Think I had a minute or 2 that I didn’t make a mistake!
I was motivated by this amateur golden gloves boxer doing his jump rope while I was doing my sit-ups!