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5/3/1: Cycle 7 – 3s Week: Power Clean (145 x 3) & Deadlift (355 x 4): 8/11/12

11 Aug

Cycle 7 – 3s Week: Power Clean & Deadlift: 8/11/12

Slept around 5 hours before work then had another 3 hour nap after work when I got home.
Only had a protein shake before I went to the gym and some White Flood.
Actually felt fine as I arrived to the gym and started my warm-ups/dynamic stretches. (8/10)
I got a jump rope and decided to add it to my warm-up and post-workout and liking it so far.

Decent session overall even though I wanted to do more than I was able to do.

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Jump Rope

Main Lift(s):

Power Clean:

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

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


I think I did some decent cleans today.
I wanted to do more but somehow I think I had my wrist wrap too tight on the work set and messed up my 4th rep.

Deadlift:

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

Work Sets:
275 x 3
315 x3
355 x 4 (e1RM = 402)


I normally use my belt on the second to last work-set but decided not to use it this time.
I normally use it then so I can tell I will have it at the right spot during the top set.
Good sets overall and I think I had at least 1 more in the tank on the top set but decided to just stop before I am all used up.

Assistance Exercises:

BBB Box Squat:
(50 % of Training Max)

45 x 10

170 x 10
Rest 2 minutes

170 x 10
Rest 2.5 minutes

170 x 10
Rest 3 minutes

170 x 10
Rest 3.5 minutes

170 x 10

Better session compared to last time.
First 2 sets felt easy enough to do as I did around 5 reps before taking another breath.
3rd set felt difficult for some reason but then it progressively felt easier.

Ab Wheel Rollout:

5 x 10

30 second rest between sets.
Burns as usual.

Conditioning:

Jump Rope:

Warm-up: 1 minute
Work Set: 30s on / 30 rest x 10

After my assistance work I did a cool-down set for 1 minute then decided to go home.
Once I got home I did a 5 minute HIIT session to build myself up on.
Lesson learned today: Do not jump rope on bare feet.
My toes hurt.

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Posted by on August 11, 2012 in Training Log

 

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