Cycle 5 – 1s Week: Power Clean & Deadlift: 4/21/14

Energy level was decent as I woke up and started my day (5/10).
Personally think I have not ate enough the last couple days considering all the extra activities I have been doing this week.
Spent around an hour yesterday doing some light swimming and sitting in the jacuzzi.

Energy level improved slightly as I started my warm-up sets (6/10) then some more as I did my power clean work sets (7/10).
But energy level dipped as I did my deadlift work sets and the rest of the session (5/10).
Felt like I was about to use up my energy reserves and stayed at the gym longer than usual so skipped some of my assistance exercise and called it a day.

Pretty sure that performance was depressed slightly due to not enough recovery from extra activities and also not enough food as well.


Body Weight: 176 lbs on 4/20/14

Pre-workout Warm-up Time: 25-28 minutes

Training Time: 1 hr 57 mins

Fasted Time: ~10-11 hours

Sleep: 6.5 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:
105 x 5
120 x 3
135 x 4 (e1RM = 153)

Sets felt easy en ough and energy level spiked as I did my work sets.

Happy I managed my goal reps for this lift.

But I think the last 2 reps on the top set could have been better.


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

Work Sets:
255 x 5
290 x 3
325 x 3 (e1RM = 362)

First 2 work sets was easy enough.

Had to use a mixed grip on the top set and was not able to get the top set goal of 4 reps.

Stopped at 3 knowing I have 1 more in the bank.

But wanted to save some energy for the assistance work.

Assistance Exercises:

Box Squat:

45 x 10

(50% of e1RM)
150 x 10
– 1 minute rest.
150 x 10
– 1.25 minute rest.
150 x 10
– 1.5 minute rest.
150 x 10
– 1.75 minute rest.
150 x 10

Added some weight to the bar and felt more challenging.
Probably would be easier if i wasn’t starting to feel fatigued.
Decided to make this my last and only assistance work for the day.



Standing Ab Pulldown w/ Fat Gripz: