Cycle 6 – 1s Week: Power Clean & Deadlift: 4/6/15

Decent amount of sleep and felt good as I start my day.
Right wrist still acting up a bit but feels slightly better.

Fast was slightly longer than planned but I slept later than planned as well.
Energy level spiked a little as I was about to start my power clean warm-up sets then even out after a slight dip.
Felt strong throughout the session and decided to do some heavier singles at the end.
I did feel slightly wore out rest of the day but awesome day overall.

Surprised myself that I actually did a Personal Record by completing the single on my power clean until after I got home!
One thing I need to make sure though is that I time my Pre-training shake better!

Body Weight: 172.6 lbs on 3/22/15
Pre-workout Warm-up Time: 25 minutes
Training Time: 1 hr 48 mins
Fasted Time: ~13-14 hours
Sleep: ~7 hours

Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
Box Jumps (41″ 4 x 2)

Main Lift(s):

Power Clean:

Warm-up Sets:
60 x 3
75 x 3
90 x 3

Work Sets:
115 x 5
130 x 3
145 x 3 (e1RM = 159)
165 x 1 *PR!

Sets felt easy until the top set despite my wrist bothering me.
Top set felt like I had 1-2 more saved if needed.
Decided to do a heavy single after the top set and surprised myself that it was a Personal Record after I did the math at home!


Warm-up Sets:
145 x 5
175 x 5
210 x 3

Work Sets:
260 x 5
295 x 3
330 x 5 (e1RM = 385)
385 x 0

Lifts all felt easy enough until the top set.
Had at least 1 more rep saved on the top set.
Heavy single after the top set was unsuccessful.
If I wasn’t so wore out during the single I may be lucky.

Assistance Exercises:

Box Squat:

Warm-up Set:
45 x 10

Work Sets:
180 x 10
– Rest 1 minute
180 x 10
– Rest 1 minute
180 x 10
– Rest 1 minute
180 x 10
– Rest 1 minute
180 x 10

Made sure I had a narrower stance and controlled decent.
This made my legs feel like jello afterwards!