Cycle 4 – 3s Week: Power Clean & Deadlift: 3/9/14
Had to train on Sunday even though my normal training is Monday but I have an early appointment I have to go to.
So needed to adapt.
Daylight Savings time begins also so lost an hour of sleep.
Only slept 4 hours and felt average as I went to the gym.
Energy level improved (6/10) as I started my warm-up power clean sets and stayed steady from there.
Had some powerlifters check my form on the deadlift and made me realize I definitely need to drop my weight and work on technique a bit again.
So going to prematurely finish Cycle 4 and start Cycle 5 with a deload of 10% on all my lifts.
Something I should have done to begin with after recovering from a double infection and was on a 2 week layoff.
Mentally going to suck considering I am again close to my maxes but will only get stronger in time if I do this right!
Info:
Body Weight: 174 lbs on 2/23/14
Pre-workout Warm-up Time: 20-255 minutes
Training Time: 2 hr 19 mins
Fasted Time: ~9-10 hours
Pre-workout Warm-ups:
Foam Rolling
Limber 11
Dynamic Stretching
Mini-Band Exercises
Standing Long Jump (2 x 5)
Main Lift(s):
Power Clean:
Warm-up Sets:
45 x 3
65 x 5
80 x 3
95 x 3
Work Sets:
112.5 x 3
127.5 x 3
142.5 x 3 (e1RM = 157)
Sets 1-2 was easy enough.
I thought the 3rd rep on the top set was off, didn’t feel explosive enough, but it looked fine after watching the video.
Deadlift:
Warm -up Sets:
150 x 5
190 x 5
225 x 3
Work Sets:
265 x 3
300 x 3
340 x 3 (e1RM = 374)
Sets felt easy until the 3rd set.
But unfortuantely I have been told my hips are starting off too high.
Also taking too much time setting up.
So deloading and working on everything so I can pull better.
Assistance Exercises:
Box Squat:
45 x 10
(40% of e1RM)
135 x 10
– 1 minute rest.
135 x 10
– 1.5 minute rest.
135 x 10
– 1.5 minute rest.
135 x 10
– 1.5 minute rest.
135 x 10
Good easy sets.
GHR:
1 x 5
– 0.75 minute rest.
1 x 5
– 0.75 minute rest.
1 x 5
– 0.75 minute rest.
1 x 3
– 1 minute rest.
1 x 5
Was suggested to do GHR as one of my assistance for deadlifts.
Good idea.
Standing Ab Pulldown:
70 lbs x 25
– 30 second rest
70 x 15
– 30 second rest
70 x 12
– 30 second rest
70 x 10
– 30 second rest
70 x 10
Strange that it felt like I can do 30+ on the 1st set and different afterwards …
