Cycle 1 – 5s Week: Power Clean & Deadlift: 7/29/14

Good night sleep and ready to rock!
Too bad I had to wait for my wife to take her to work before I head out …
I love her and all but she really needs to work on punctuality …

Good session today and managed to do all I wanted to do.
But I really want my session to be no more than 1.5 hours and that is with my pre-workout warm-ups included!
Will need to figure out what I have to do to make that happen next time.

On a side note, I don’t like training later than I normally do.
Hot chick was working out at my gym which I don’t normally encounter on my usual hours.
Maybe the reason my session time took a tad longer than I wanted due to the Distraction …


Body Weight: 163.4 lbs on 7/13/14
Pre-workout Warm-up Time: 15-18 minutes
Training Time: 1 hr 26 mins
Fasted Time: ~11-12 hours
Sleep: 7.7 hours

Pre-workout Warm-ups:
Foam Rolling
Limber 11
Dynamic Stretching

Main Lift(s):

Power Clean:

Warm-up Sets:
50 x 3
65 x 3
75 x 3

Work Sets:
85 x 5
95 x 5
110 x 5 (e1RM = 128)

Nice and easy sets.
Weights felt light and top set felt like I could have done 2 more reps easily.

A douche, doing squats on the rack next to me, was trying to see the difference between the barbell I was using and what he was using.
I tend to use the same barbell that seems to be thicker than the others but I think its the same 45 lb weight.
He decided to on my 2nd work set to check it out started curling it saying “this is light” …
Funny that he can’t even squat parallel on the weight I consider a warm-up weight for squats … so I just ignored his comment and weird looks as I did my cleans.
(I just remembered that he also tried to convince me that squatting parallel is bad for your knees … )


Warm-up Sets:
120 x 5
150 x 5
180 x 5

Work Sets:
195 x 5
225 x 5
255 x 6 (e1RM = 306)

Nice easy sets.
Read somewhere to position the belt higher almost up to your chest and it actually felt much better.
Didn’t really need it but practice how you play …
Felt like I could have easily done 2 more reps on the top set as well.

Assistance Exercises:

Box Squat:

45 x 10

(45% of Training Max)
115 x 10
– Rest 1.5 minute
115 x 10
– Rest 1.5 minute
115 x 10
– Rest 1 minute
115 x 10
– Rest 1 minute
115 x 10

Nice and easy light sets.
Must have got my second wind on the last couple sets.


BW x 8
– Rest 1 minute
BW x 6
– Rest 1 minute
BW x 5
– Rest 1 minute
BW x 5
– Rest 1 minute
BW x 7

Nice posterior chain work.
Will try to get 5 sets of 10 each before adding bands or weights.

Ab Pull Down w/ Fat Gripz:

50 x 20
– Rest 30 second
50 x 13
– Rest 30 second
70 x 18
– Rest 30 second
70 x 15
– Rest 30 second
70 x 12

Noticed the 1st 2 sets was too light so added more to it.
Didn’t really notice anything until Ab DOMS later that day.