Cycle 3 – 3s Week: Power Clean & Deadlift: 1/13/14
Only 5.2 hours of sleep but had a catch-up sleep session the day before.
Felt decent as I arrived at the gym and start my warm-up sets (6/10).
Did bare minimum except for when I had a power surge and did a great deadlift pulls!
Decent session overall even with insufficient sleep.
Info:
Body Weight: 179 lbs on 1/12/14
Pre-workout Warm-up Time: 25 minutes
Training Time: 2 hr 28 mins
Fasted Time: ~10-11 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:
110 x 3
125 x 3
140 x 3 (e1RM = 154)
All sets felt easy enough.
Wanted to get 4 reps on the top set but I think I lost momentum.
Deadlift:
Warm -up Sets:
150 x 5
185 x 5
220 x 3
Work Sets:
260 x 3
295 x 3
330 x 5 (e1RM = 385)
All sets felt easy enough.
Somehow had a big energy spike on my last set (8/10) and did 5 reps instead of the 4 that was my goal for the day!
Assistance Exercises:
Box Squat:
45 x 10
(45% of e1RM)
145 x 10
– 2.5 minute rest
145 x 10
– 2.5 minute rest
145 x 10
– 3 minute rest
145 x 10
– 4 minute rest
145 x 10
Tough sets.
Think I was getting fatigued.
Good Morning:
45 x 10
95 x 10
– 1.5 minute rest
95 x 10
– 1.5 minute rest
95 x 10
– 1.5 minute rest
95 x 10
– 2 minute rest
95 x 10
Tough sets.
Definitely getting fatigued.
Standing Ab Pulldown:
70 lbs x 10
– 30 second rest
70 x 17
– 30 second rest
70 x 18
– 30 second rest
70 x 18
– 30 second rest
70 x 18
Finishing it up.
No idea why the 1st set was so tough and low in reps …
