Cycle 15 – 1s Week: Power Clean & Deadlift: 8/19/13

Around 6-7 hours sleep but didn’t feel like quality rest.
Probably due to not having good quality sleep all weekend and it caught up to me.
Headed to the gym feeling less than average (4/10).
Slightly better after I finish my warm-up sets (5/10) but didn’t improve the rest of the session.

Still managed slightly over the bare minimum I needed today but felt my performance to be very poor.

Considering this one of those bad days.


Info:

Body Weight: 175.4 lbs on 8/18/13

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 20 mins

Hours in fast: ~10-11 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Vertical & Horizontal Jumps

Main Lift(s):

Power Clean:

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

Work Sets:
120 x 5
135 x 3
150 x 2 (e1RM = 160)


Felt like I was just going thru with the movements on todays sets.
Goal was 4 reps on the top set but didn’t have it in me.
Think my starting setup needs some improvement.
Also felt real tired afterwards!

Deadlift:

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

Work Sets:
270 x 5
310 x 3
345 x 3 (e1RM = 379)


Energy level did not improve between lifts.
Goal was 4 reps on the top set but stopped at 3 as teh 4th rep would have been my 100 % for the day.
Next time …

Assistance Exercises:

Box Squat:

45 x 10

(45 % of Training Max)
140 x 10
– 90 second rest
140 x 10
– 120 second rest
140 x 10
– 120 second rest
140 x 9
– 150 second rest
140 x 7

Starting to really hurt now.
More rest still didn’t give me enough to do the desired reps.

Good Mornings:

none

Too tired and had other things to do.
Just went home.

Sit-ups:

none

Finisher:

none