Cycle 4 – 5s Week: Power Clean & Deadlift: 2/10/14

Good sleep for once.
Around 7.8 hours and felt good as I left for the gym (6/10).

Think I learned and fixed some issues with my cleans and deadlift.
Generally happy with my form for both lifts today.

Energy level for the whole session was good and made up for my poor performance last week.
Overall a great day!

Info:

Body Weight: 178 lbs on 2/9/14

Pre-workout Warm-up Time: 25 minutes

Training Time: 2 hr 7 mins

Fasted Time: ~10-11 hours

Pre-workout Warm-ups:

Foam Rolling
Limber 11
Dynamic Stretching
Mini-Band Exercises
Standing Long Jump (3 x 5)

Main Lift(s):

Power Clean:

Warm-up Sets:

45 x 5

65 x 5
80 x 3
95 x 3

Work Sets:
105 x 5
120 x 5
135 x 5 (e1RM = 157)

Sets felt easy enough after I had someone watch a warm-up set and pointed out I need to do more of a shrug with the 2nd pull.
Had to take an extra second to reset and catch my breath on the top set.
Also, felt like I wasn’t able to be as explosive enough on teh top set and not jump as well but watching the video I think it wasn’t that bad.
I was at least able to bring the bar and rack it.

Deadlift:

Warm -up Sets:
150 x 5
190 x 5
225 x 3

Work Sets:
245 x 5
285 x 5
320 x 5 (e1RM = 373)

During my warm-up sets I had an idea to try keeping my shoes on.
Surprisingly, it felt real good and kept it on the whole time.
Feet felt stuck to the floor
Also made a conscious effort to squeeze my glutes as I pull and made it much easier.

Assistance Exercises:

Box Squat:

45 x 10

165 x 10
200 x 10
235 x 6

Goal again was 50/60/70% for 10 reps.
1st and 2nd rep was easy enough.
3rd was tough and only made 6 reps.
Think I will drop the sets by 5% for now work from there.

Good Morning:

45 x 10

100 x 10
– 1 minute rest
100 x 10
– 1.5 minute rest
100 x 10
– 1.75 minute rest
100 x 10
– 2 minute rest
100 x 10

Felt my glutes on each rep on this.
Decent weight until the last rep when it felt tougher.

Standing Ab Pulldown:

70 lbs x 20
– 30 second rest
70 x 16
– 30 second rest
70 x 17
– 30 second rest
70 x 13
– 30 second rest
70 x 12

Energy level dipping slightly but still feeling good.
But sets was progressively getting more difficult.
End well though!

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