Cycle 14 – 3s Week: Power Clean & Deadlift: 6/24/13

Started my week and a half long semi-vacation yesterday!
Solid 7 hours of sleep and felt decent as I drove to my gym (5/10)

Today was an AWESOME session!
Energy level was through the roof and felt like I did spectacular on everything today!

I was so energized that I did a reverse pyramid advanced burpees as finisher instead of my usual 5 minute jump rope!
Definitely wish all my sessions are like today!

Session went longer than usual as I was BSing with a friend for a few …

Info:

Body Weight: 175.5 lbs on 6/24/13

Pre-workout Warm-ups: 20 mins

Training Time: 2 hr 0 mins

Hours in fast: ~12 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minute 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 6 (e1RM = 162)

Training Max Set:
150 x 1


I was feeling great by the time I started my work sets (7/10) and amazing on my top set 8/10)!
Sets felt nice and easy and felt like I could have done at least 2 more on the top set but stopped with my goal of 6 for the day!

Deadlift:

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

Work Sets:
245 x 3
280 x 3
315 x 6 (e1RM = 378)

Training Max Set:
350 x 1


Still feeling good as I started my work sets (7/10).
Sets 1-2 was easy enough and top set felt like I had at least 1 more.

Assistance Exercises:

Box Squat:
(40 % of Training Max)

45 x 10
–
135 x 10
– Rest 1.5 mins
135 x 10
– Rest 1.5 mins
135 x 10
– Rest 1.5 mins
135 x 10
– Rest 1.5 mins
135 x 10

Banged them out easy enough and still feeling good (7/10)!

Good Mornings:

110 x (5 x 10)

90 second rest between sets.
felt super easy today and still feeling good (7/10)!

Sit-ups:

none

Finisher:

Reverse Pyramid Advanced Burpees: 

1 x 10
– 1.5 minutes rest
1 x 9
– 1.5 minutes rest
1 x 8
– 1.5 minutes rest
1 x 7
– 1.5 minutes rest
1 x 6
– 1 minutes rest
1 x 5
– 1 minutes rest
1 x 4
– 1 minutes rest
1 x 3
– 30 seconds rest
1 x 2
– 30 seconds rest
1 x 1

Still feeling good (7/10).
Haven’t done this in a long time and I think I did better today compared to the last time.
Banged them all out then dropped on the floor for a couple minutes before I stretched out and went home!