Cycle 14 – 1s Week: Power Clean & Deadlift: 7/8/13

Solid 6 hour sleep before I left for the gym.
Feeling decent on the drive there (5/10).

Rushing on today’s session so I just did the main lift and skipped the accessory work, doing jack shit.
I did decide to do an “Easy” Prowler/Sled workout later that day though, even used my training mask to make it interesting.

Timing was around the time the rush hour train commute gets out and my apartment is next to the train station.
Coincidentally enough, there was also a Crossfit class happening a few feet away from my apartment as well.
(That’s the people behind me looking).
So gave some people something to talk about …

Overall a good day!


Body Weight: 178 lbs on 6/24/13

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 20 mins

Hours in fast: ~11 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:
115 x 5
130 x 3
145 x 4 (e1RM = 164)

Training Max Set:
150 x 1

Made friends that brought his own bumper plates in the gym so tried them for the first time ever!
EVERY gym should have bumper plates!!!
Nice easy sets overall and made the reps I wanted to do for the day.
Even had at least 1 rep saved in the bank.


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

Work Sets:
265 x 5
300 x 3
335 x 4 (e1RM = 380)

Training Max Set:
350 x 1

Good easy sets.
Still had at least 1 saved in the bank as well.

Assistance Exercises:

Box Squat:
(– % of Training Max)


Good Mornings:





“Easy” Prowler Workout w/ Training Mask: 

Weight: Sled (60 lbs) + 90 lbs
Distance/Lap: 40 yards
Laps: 10
Rest/Lap: 60 seconds
Training Mask Setting: 6000 feet

Total Time: 13m 52.26s


Good conditioning a few hours later that day.