Cycle 15 – 3s Week: Power Clean & Deadlift: 8/5/13

Around 6 hours sleep before I ate dinner then went to work.
Took my Pre on my ride back home and felt somewhat decent as I prepped to go to the gym (6/10).
Wanted to take a nice warm shower before the gym to loosen and wake me up as well but didn’t have enough time.

Ended up teaching someone how to do some lifts properly as they are doing Stronglifts 5×5 program which I have done before.
Felt good as it helps to see if I know what the hell I was doing but ate some of my time to train.

Decent session overall despite not getting the goals I wanted but still achieving above what I needed to do today!


Body Weight: 178 lbs on 8/5/13

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 45 mins

Hours in fast: ~10-11 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minute Jump Rope
Glute Ham-Raise superset w/ Ab Pull-downs

Main Lift(s):

Power Clean:

Warm-up Sets:
65 x 5
80 x 5
95 x 3

Work Sets:
110 x 3
125 x 3
140 x 5 (e1RM = 163)

Work sets 1-2 was easy enough, forgot to film the 2nd set.
Think I lost momentum on my top set final rep but still managed to do more than what I needed today.


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

Work Sets:
255 x 3
290 x 3
325 x 4 (e1RM = 368)

Work sets 1-2 was easy enough.
Think I got tired as I did my ytop set.
Goal was 6 reps but had to stop at 4 before I mangled my form.

Assistance Exercises:

Box Squat:

45 x 10

(45 % of Training Max)
140 x 10
– 120 second rest
140 x 10
– 120 second rest
140 x 10
– 120 second rest
140 x 10
– 120 second rest
140 x 10

First 3 sets felt easy enough but needed more recovery on the last couple sets.
Felt good and strong doing them though.

Good Mornings:





5 minute Drill:

Jump Rope x 1 minute
Mountain Climbers x 1 minute
Jump Rope x 1 minute
Planks x 1 minute
Jump Rope x 1 minute

Decided to just do some random metabolic work for a few minutes after getting home from the gym.
No rest between sets.
Good times!