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5/3/1: Cycle 7 – 5s Week: Power Clean (140 x 5) & Deadlift (335 x 5): 7/30/12

30 Jul

Cycle 7 – 5s Week: Power Clean & Deadlift: 7/15/12

Semi-solid sleep of around 6 hours before I went to the gym.
Felt decent as I arrived at the gym after finishing my White Flood. (6/10)
Strapped for time and was able to do most of what I wanted to do except for the ab wheel rollouts.
Good session overall and I think I did better than I was expecting to do.

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lifts:

Power Clean:

Warm-up Sets:
65 x 5
85 x 5
100 x 3

Work Sets:
105 x 5
120 x 5
140 x 5 (e1RM = 163)


For some weird reason I kept thinking my 2nd pull is off while doing my cleans today.
Did the bare minimum of 5 reps on the top set but I think I could have done at least 1 more rep.
Due to me feeling my form was kinda off and my wrist started acting up I just stopped at 5 reps on the top set.

Deadlift:

Warm-up Sets:
160 x 5
195 x 5
235 x 3

Work Sets:
255 x 5
295 x 5
335 x 5 (e1RM = 391)


Somehow felt real good while doing the deadlift after the cleans!
I kept a cue on my head of “Chest Up”and “Pull Back” the whole time and maybe that helped.
I think I could have done another 2 reps at the top set but decided to just do the bare minimum so I can have some energy for the box squats I am doing afterwards.

Assistance Exercises:

BBB Box Squat:
(50 % of Training Max)

45 x 10

165 x 10
Rest 2 minutes

165 x 10
Rest 2.5 minutes

165 x 10
Rest 3 minutes

165 x 10
Rest 3 minutes

165 x 5

I need to control my breathing better in order to do this better.
On the 2nd set I decided to go do a fast touch and go reps and it made the whole set easier.
Did not have the energy to do it the next few sets though and had to do a pause at the top in the middle of the set every 2-3 reps.
I was playing around with a different setup on the last set and screwed everything up and with my fatigue I was not able to get the 10 reps I wanted to do.

Ab Wheel Rollout:

none

I really wanted to do 5 sets of 10 on these but I ran out of time.
Had to leave the gym so I can take my son to day camp.

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4 Comments

Posted by on July 30, 2012 in Training Log

 

Tags: , , , , , , , , , , , , ,

4 responses to “5/3/1: Cycle 7 – 5s Week: Power Clean (140 x 5) & Deadlift (335 x 5): 7/30/12

  1. Jason Reck

    August 9, 2012 at 4:51 pm

    Nice work on the Deads…I have a powerlifting meet coming up that I have been using the 5/3/1 to get ready for…Love the program still looking for some good gains in my deadlift though

     
    • Mannix Castro

      August 9, 2012 at 5:04 pm

      Thanks.
      I am close or at my maxes now that I am at Cycle 7 on 5/3/1.
      I really would like to attempt a meet one day but I do not think I am ready yet.

       
      • Jason Reck

        August 9, 2012 at 5:31 pm

        Oh I am not sure I am ready either…But the meets serve as a goal and point of motivation for me

         
      • Mannix Castro

        August 9, 2012 at 5:44 pm

        I actually talked to a couple guys that has competed before in my current gym.
        They insisted that IF I wanted to compete, JUST DO IT!
        They suggested that if I wait for when I am ready I will feel like I am never good enough.
        Guess I just need to find a meet close to home some day … sooner than later.

         

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