Cycle 3 – 5s Week: Power Clean & Deadlift: 12/30/13
Only able to sleep for 3.5-4 hours but woke up charged and ready to rock!
Arrived at the gym feeling good and started my power clean warm-up set the same way (6/10).
I honestly thought I was not going to do well today but I surprised myself.
My energy level somehow just kept improving as I moved on with my session.
I think it may have to do with me teaching someone on squats.
Helping someone by giving them suggestions on assistance work (ie: Good Mornings & Glute Ham Raise)while motivated me also made my session longer.
But it did feel good to help and give advice on something I personally had an issue with before (lower back rounding at the bottom).
All in all, a great session!
Info:
Body Weight: 181 lbs on 12/29/13
Pre-workout Warm-up Time: 25 minutes
Training Time: 2 hr 25 mins
Fasted Time: ~6-8 hours
Pre-workout Warm-ups:
Foam Rolling
Limber 11
Dynamic Stretching
Mini-Band Exercises
Main Lift(s):
Power Clean:
Warm-up Sets:
65 x 5
80 x 3
95 x 3
Work Sets:
105 x 5
120 x 5
135 x 5 (e1RM = 157)
Started off nicely.
Decreased my 2nd warm-up set from 5 reps to 3 so I don’t wear myself out early.
Energy level boosted (7/10) as I started my 2nd work set and just felt good as I moved on to the next lift!
Deadlift:
Warm -up Sets:
150 x 5
185 x 5
220 x 3
Work Sets:
240 x 5
275 x 5
315 x 5 (e1RM = 367)
Still feeling good as I started and just improved even more as I start the 2nd work set (8/10)!
No extra reps for now and planning to maybe do a few on the 1s week.
Assistance Exercises:
Box Squat:
45 x 10
(40% of e1RM)
130 x 10
– 1.5 minute rest
130 x 10
– 1.5 minute rest
130 x 10
– 3 minute rest
130 x 10
– 1 minute rest
130 x 10
Good and easy sets.
3rd rest was longer than planned as I was helping someone.
Good Morning:
95 x 10
– 1 minute rest
95 x 10
– 1 minute rest
95 x 10
– 1 minute rest
95 x 10
– 1 minute rest
95 x 8
First few sets was easy enough.
Think fatigue kicked in and made me lose my will to get the last 2 reps of the final set.
Standing Ab Pulldown:
50 lbs x 25
– 30 second rest
60 x 20
– 30 second rest
70 x 15
– 30 second rest
70 x 15
– 30 second rest
70 x 12
Started of decently light and added more until it was a little more difficult.
Nice sets to end the day and still feeling amazing!