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- Aug 24, 2009
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Tuesday 29/05/2012
Power Cleans
Warmup: 5x32.5kg, 5x40kg, 5x50kg
Work: 5x55kg, 5x62.5kg, 0x72.5kg
Squat
Deload: 5x50kg, 5x62.5kg, 5x75kg
Work: 5x85kg, 5x97.5kg, 5x112.5kg
DB Rows
20x36kg, 13x36kg, 10x36kg
Dips
4
Today wasn't a good day. I competed at a BJJ tournament on Sunday and took silver but am not motivated today, probably as I've had five days off work and I go back tomorrow. I work in a call centre and it stomps all over the good parts of my life. Power cleans were all OK, used plates to raise the bar for the 62.5kg, it wasn't great form but nothing terrible. But couldn't get a single rep at 72.5kg, it's my first 5/3/1 fail. Whether it was mental I don't know, I've singled 80kg before now and am tempted to ignore this and move on, but I'm going to deload my training max by 10% and keep going. Cleans aren't my focus, Squats, Deads and Overhead are.
Speaking of squats, It sucked balls today. My warmup set of 80kg felt heavy, and I almost didn't want to do my 97.5kg set. Form was fine I don't know what the issue was, but while I've always respected squats this was the first time I was afraid to fail. Had to suck it up and I grinded out 5 at 112.5kg. My first really bad workout, maybe the power clean fail got to me mentally I don't know. By the end of rep 3 my hands and arms were numb from squeezing the bar so hard, and lower back feels a little sore now. But the thing is, the form wasn't shit, it was just slow and hard.
Rows were fine, but dips were not there either as my biceps tendons, shoulder and triceps were all gassed. I've noticed dips are real hard on my shoulders especially and I think I cheat a little bit, so I'm switching to flat DB bench from now on, get my bench and press numbers up and maybe come back to dips in the future.
No conditioning, too jelly legged and wanted to get out of the gym ASAP and move on.
Power Cleans
Warmup: 5x32.5kg, 5x40kg, 5x50kg
Work: 5x55kg, 5x62.5kg, 0x72.5kg
Squat
Deload: 5x50kg, 5x62.5kg, 5x75kg
Work: 5x85kg, 5x97.5kg, 5x112.5kg
DB Rows
20x36kg, 13x36kg, 10x36kg
Dips
4
Today wasn't a good day. I competed at a BJJ tournament on Sunday and took silver but am not motivated today, probably as I've had five days off work and I go back tomorrow. I work in a call centre and it stomps all over the good parts of my life. Power cleans were all OK, used plates to raise the bar for the 62.5kg, it wasn't great form but nothing terrible. But couldn't get a single rep at 72.5kg, it's my first 5/3/1 fail. Whether it was mental I don't know, I've singled 80kg before now and am tempted to ignore this and move on, but I'm going to deload my training max by 10% and keep going. Cleans aren't my focus, Squats, Deads and Overhead are.
Speaking of squats, It sucked balls today. My warmup set of 80kg felt heavy, and I almost didn't want to do my 97.5kg set. Form was fine I don't know what the issue was, but while I've always respected squats this was the first time I was afraid to fail. Had to suck it up and I grinded out 5 at 112.5kg. My first really bad workout, maybe the power clean fail got to me mentally I don't know. By the end of rep 3 my hands and arms were numb from squeezing the bar so hard, and lower back feels a little sore now. But the thing is, the form wasn't shit, it was just slow and hard.
Rows were fine, but dips were not there either as my biceps tendons, shoulder and triceps were all gassed. I've noticed dips are real hard on my shoulders especially and I think I cheat a little bit, so I'm switching to flat DB bench from now on, get my bench and press numbers up and maybe come back to dips in the future.
No conditioning, too jelly legged and wanted to get out of the gym ASAP and move on.