Cycle 5 – 3s Week: Power Clean & Deadlift: 4/7/14

Feeling good as I drove to the gym (6/10).
Energy level was good and sustained the whole session!
Think it may be due to increasing my Intra Drink.
Used to have 2 servings Glycofuse in 40oz water with 30g BCAA and today its 3 servings Glycofuse in 64oz water with 30g BCAA!

Performance was better than I expected today and wish it’s always like this.
Started feeling like it was going to be a good session once I started my standing long jumps as pre-workout warm-ups!
So definitely a good day but still want to decrease the work time even more!

Info:

Body Weight: 178 lbs on 4/5/14

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 52 mins

Fasted Time: ~11-12 hours

Sleep: 6 hours

Pre-workout Warm-ups:

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

Main Lift(s):

Power Clean:

Warm-up Sets:
45 x 3/3
60 x 5
70 x 3
85 x 3

Work Sets:
100 x 3
115 x 3
130 x 5 (e1RM = 152)

Sets felt very easy today.
On the 2nd work set I somehow almost missed racking the 3rd rep.
Think I got it to close to my chest on the way up.
On the top set I was feeling like my 2nd pull was getting weaker on the 4th and 5th rep so stopped at the 5th rep.

Deadlift:

Warm -up Sets:
140 x 5
170 x 5
205 x 3

Work Sets:
240 x 3
275 x 3
310 x 5 (e1RM = 362)

Sets felt real easy on this also.
Decided to play around with a higher placement with my belt on the 2nd and 3rd work set as I read about in some training articles.
Working on trying to keep my hips lower and my chest up first.
Really felt my glutes work this time.
Normally I use a mixed grip on the top set but I was feeling real good and used a double overhand liek the rest of the earlier sets.
Missed the 1st pull as I didn’t have a good grip but reestablished control quickly.
Think I had at least 1-2 saved in the bank as I pulled real fast and controlled this time around!

Assistance Exercises:

Box Squat:

45 x 10

(45% of e1RM)
135 x 10
– 1 minute rest.
135 x 10
– 1 minute rest.
135 x 10
– 1 minute rest.
135 x 10
– 1.5 minute rest.
135 x 10

Bar felt too light somehow.

Didn’t even feel winded between sets.

May increase it 5% next session and see how I feel..

GHR:

1 x 10
– 1 minute rest.
1 x 8
– 1 minute rest.
1 x 8
– 1 minute rest.
1 x 7
– 1 minute rest.
1 x 8

Really surprised at the reps I managed today.

Posterior chain didn’t even cry as much today also!

Standing Ab Pulldown w/ Fat Gripz:

60 lbs x 30
– 30 second rest
60 x 25
– 30 second rest
60 x 20
– 30 second rest
60 x 18
– 30 second rest
60 x 20

Stopped at 30 reps on the 1st set because I got bored more than anything.

Later sets it was my grip getting bored.

I think I will have to increase the weight next time.