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5/3/1: Cycle 4 – 3s Week: Power Clean & Deadlift: 3/9/14

09 Mar

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 …

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Posted by on March 9, 2014 in Training Log

 

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