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5/3/1: C5W4D1: Power Clean (145 x 3) & Deadlift (355 x 3): 6/10/12 (145 x 3 PC PB) + Krav Maga

10 Jun

C5W4D1: 6/10/12

Around 7 hours of good sleep before I went to work.
Hastily took my dogs out after work then got myself prepped to go to the gym.
Took another serving of White Flood on the way to the gym and 2 tabs of BCAA caps.
I felt good as I arrived at the gym and had to share the power cage with someone else today. (8/10)
Managed to do a power clean personal best which made me happy.
Did “Jack Shit” for assistance as I wanted to catch a Krav Maga class for conditioning right after my lifting session.
Overall a good day!

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:

Power Clean:

Overhead Squat Warm-up Set:
45 x 5

PC Warm-up Sets:
60 x 5
75 x 5
90 x 3

Work Sets:
115 x 5
130 x 3
145 x 3 (e1RM = 159) * PB


Had some random guy that used to compete in powerlifting watch my form on my earlier set and stated it was good.
Really helped motivate me.
Goal was 4 reps but only managed 3 reps properly on the top set.
Could have made it if I took an extra second to setup and rest.
Either way, it is the heaviest I have ever done and happy enough with the progress!

Deadlift:

Warm-up Sets:
150 x 5
185 x 5
225 x 3

Work Sets:
280 x 5
315 x 3
355 x 3 (e1RM = 390)


First two sets was decent using an overhand grip.
(I tend to use a mixed grip only on the top set so far.)
Somehow lost it on the 4th rep of the top set.
Think if I setup and rest an extra second it could have made a world of difference.

Assistance Exercises:

BBB Squat:

none

Weighted Hyperextensions:

none

Ab Wheel Rollout:

none

Burpee/Pull-ups:

none

Conditioning:

Krav Maga:

1 hour

Hour class of Krav Maga right after my lifting session.
Nice solid hour where I pushed myself 110% as always.
I also tend to do a set of As Many Reps As Possible (AMRAP) pull-ups right after each class.
Think today it was only 15.

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1 Comment

Posted by on June 10, 2012 in Training Log

 

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One response to “5/3/1: C5W4D1: Power Clean (145 x 3) & Deadlift (355 x 3): 6/10/12 (145 x 3 PC PB) + Krav Maga

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