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!