Cycle 12 – 1s Week: Power Clean & Deadlift: 4/16/13

Slept for around 4.5 hrs before work and snuck in a couple naps here and there.
Didn’t feel that great but not too bad as I arrived at the gym. (5/10)
Energized a bit as I finished my power clean warm-up sets (6/10) and had a steady energy from there.
I am guessing I had a nice Carb Back-load the night before and helped my session despite the less than adequate rest!

Good session overall but I ran short on time and had to skip sit-ups as part of my assistance work.
Not too worried about it much as we do some core work in my martial arts class the next day!

Info:

Body Weight: 168 lbs on 4/14/13

Pre-workout Warm-ups: 25 mins

Training Time: 1 hr 30 mins

Hours in fast: ~12-13 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
1 minute Vertical Jumps
2 minute Jump Rope

Main Lift(s):

Power Clean:

Warm-up Sets:
60 x 5
70 x 5
85 x 3

Work Sets:
105 x 5
120 x 3
135 x 4 (e1RM = 153)

Training Max Set:
140 x 1


Weights felt light and easy today.
Goal rep for the top work set was 3 but I felt good enough that I did 4 and still had around 2 more in the bank if I wanted too!

Deadlift:

Warm-up Sets:
165 x 5
200 x 3

Work Sets:
250 x 5
285 x 3
315 x 4 (e1RM = 357)

Training Max Set:
330 x 1


Sets felt easy enough still.
Had at least 2 more in the bank on the top set if I wanted to.
Goal was 4 reps and just stopped there.

Assistance Exercises:

Box Squat:
(40 % of Training Max)

45 x 10
–
110 x 10
– Rest 1 mins
110 x 10
– Rest 1 mins
110 x 10
– Rest 1 mins
110 x 10
– Rest 1 mins
110 x 10

Steady energy state and sets felt slightly easy to do.
Just pumped through them nice and easy.

Good Mornings:

45 x 10
–
100 x 10
Rest: 30 seconds
–
100 x 10
Rest: 45 seconds
–
100 x 10
Rest: 45 seconds
–
100 x 10
Rest: 60 seconds
–
100 x 10

Still decent energy level.
Sets felt slightly easy until the last one.
Surprised I was able to do most of them with less than a minute rest between sets!

Sit-ups:

None

Skipped as I was running out of time.

Finisher:

Jump Rope: 

Time: 5 minutes

Had enough time to do my finisher and a quick stretching before I had to leave the gym.