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5/3/1: Cycle 12 – 5s Week: Power Clean (135 x 5 / TM 155 x 1) & Deadlift (315 x 4): 3/18/13

18 Mar

Cycle 12 – 5s Week: Power Clean & Deadlift: 3/18/13

Didn’t sleep so well today.
Only 5-6 hours sleep.
Backload the night before was decent but still think I didn’t eat well enough.
Also still too stubborn to deload and suffered from it.
Arrived at the gym not as decent as usual. (5/10)
Started off with energy level dropping and a slight headache.
But managed to pull myself together and slowly my energy level went up a bit as I started my assistance exercises.

Overall a decent session despite the poor start.
Seriously will deload.
No seriously!

On a good note, didn’t feel my lower back rawness at all the whole session!
But did notice my left hip with a slight pulsing pain at the start which went away after a while.

Info:

Body Weight: 165 lbs on 3/17/13

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 30 mins

Hours in fast: ~8-9 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:
65 x 5
80 x 5
95 x 3

Work Sets:
105 x 5
120 x 5
135 x 5

Training Max Set:
155 x 1


Started my warm-up sets with a slight headache (3/10).
1st work set was fine but I did feel dizzy by the end of it.
2nd work set my headache seem to get worst a bit. (4/10)
Then my energy level went up a bit (6/10) and felt like I had 1-2 more reps in the tank!
Had another energy rush as I did my training max set (7/10) and felt like I could have done an extra 2 more reps if needed and my headache went away!
Thinking of deloading anyways just to be safe for the rest of the cycle.

Deadlift:

Warm-up Sets:
185 x 5
220 x 3

Work Sets:
240 x 5
275 x 5
315 x 4


Decided to remove my 1st warm-up set as the weight is vey close to my power clean top set.
Thinking that by removing that extra warm-up set should help me have extra energy for the rest of my deadlift sets.
I am somehow still energized from the power cleans (7/10) and the first 2 work sets felt easy enough!
But my energy level dipped a little (6/10) and I got dizzy and not able to complete my top work set.
bar felt really heavy on the top work set and didn’t even bother trying to do the Training Max set.
Definite deload for the rest of the session as I assess what the hell is wrong with me!

Assistance Exercises:

Box Squat:
(35 % of Training Max)

45 x 10

110 x 10
– Rest 1.5 mins
110 x 10
– Rest 1.5 mins
110 x 10
– Rest 1.5 mins
110 x 10
– Rest 2 mins
110 x 10

Been looking forward and slightly up for a few sessions now.
Sets felt easy enough but it felt even easier as I kept my eyes staring with Rippetoe’s suggestion of a few feet forward and down starting with the 4th set.
Think I will drop the weight some more next session as I really want to keep my rest during the assistance work at below 60 seconds!

Good Mornings:

45 x 10

100 x 10
Rest: 1 min

100 x 10
Rest: 1 min

100 x 10
Rest: 1 min

100 x 10
Rest: 1.5 min

100 x 10

Tried to take it easy on this one as I am wary of my raw lower back.
First 3 sets felt easy enough but started to get difficult after that.
Think will drop the weight also so I can keep my rest period under a minute.

Sit-ups:

BW x 20
Rest: 30 s

BW x 20
Rest: 30 s

BW x 15
Rest: 30 s

BW x 10
Rest: 30 s

BW x 10

Finally decided to not be an idiot and started this with no weights again.
Good thing I did as it was hurtful doing them!
Will continue to work on this until I can do 20 reps each before addign weight again.

Finisher:

Jump Rope: 

Time: 5 minutes

Felt good doing some jump ropes today.
Think I am getting better as I was able to catch a breath!

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Posted by on March 18, 2013 in Training Log

 

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