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5/3/1: Cycle 2 – Deload Week: Deadlift & Overhead Press: 12/20/13

20 Dec

Cycle 2 – Deload Week: Deadlift & Overhead Press: 12/20/13

Slept for 6.5 hours earlier the other day then a 3 hour nap before work.
Felt decent as I left for the gym (5/10) then improved as I started my warm-up sets (6/10).I don’t think I backloaded enough the night before but still good energy level and could only imagine an even better one if I backloaded more.

My last deload session for this cycle and it was great and ended awesomely!

Info:

Body Weight: 180 lbs on 12/15/13

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 30 mins

Fasted Time: ~7-8 hours

Pre-workout Warm-ups:

Foam Rolling
Limber 11
Dynamic Stretching
Mini-Band Exercises

Main Lift(s):

Deadlift:

Power Clean Warm-up Sets:

90 x 3

110 x 3

135 x 3

Deadlift Work Sets:
145 x 5

180 x 5

220 x 5

Rep Max Set:
145 x 15

Decided to do Power Cleans as warm-up sets due to the light numbers I would have to do.

Think it helped with my explosiveness in the deadlift sets.

Nice easy sets and forced myself to stop on the 15th rep of the Rep Max set.
Overhead Press:

Warm-up Sets:
45 x 5

45 x 5
45 x 5
55 x 5

Work Sets:
60 x 5

75 x 5

90 x 5

Rest Pause Sets:
60 x 15
-30 second rest
60 x 8
-30 second rest
60 x 6

Nice easy sets.

Assistance Exercises:

Kroc Rows:

Left Arm:

Warm-up Set: 100 x 5
Rep Max Set: 100 x 21

Right Arm:

Warm-up Set: 100 x 5
Rep Max Set: 100 x 21

Washed my wrist wraps and forgot to put them back in my gym bag.

Bad day for my wrist as the dumbbell kept hitting them making me lose my grip and not getting more reps that I know I could get.

Barbell Curls w/ Fat Gripz:

Warm-up Sets:
45 x 5

Rest Pause Sets:
45 x 16
– 30 second rest
45 x 12
– 30 second rest
45 x 10

Nice easy sets.

Toes to Bar:

1 x 10
– 30 second rest
1 x 6
– 30 second rest
1 x 5
– 30 second rest
1 x 5
– 30 second rest
1 x 4

Still feeling good and finished strong!

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Posted by on December 20, 2013 in Training Log

 

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