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5/3/1: Cycle 7 – 1s Week: Power Clean (155 x 3 PR & Goal) & Deadlift (375 x 1 PR): 8/27/12

27 Aug

 

Cycle 7 – 1s Week: Power Clean & Deadlift: 8/27/12

Slept a solid 6-7 hours.
Could have slept a little longer but I needed to get out of bed to do what I have to get done today.
Had my 3 eggs over-easy and 3 sausages then went to the gym.
Felt decent enough as I arrived but not as energetic as I wanted to. (7/10)
Maybe it is due to starting my vacation this weekend and I had dirty meals all weekend and even a couple of Jameson to finish the night.

Good session overall though and even managed Personal Records on both lifts and achieving a Strength Goal on the Power Cleans!

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift(s):

Power Clean:

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

Work Sets:
120 x 5
140 x 3
155 x 3 (e1RM = 170) PR & Goal


Think I have some pretty good cleans today.
Last 2 reps on the top set felt iffy when I did it but I think they look fine on video.
The 3rd rep on the last set took everything out of me and I think I should have stopped after 2 reps.
At least I managed to get a PR and a Strength Goal out of it!

Deadlift:

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

Work Sets:
295 x 5
335 x 3
375 x 1


Maxing out on the cleans definitely wore me out.
Sets felt real heavy and challenging for the deadlifts today.
Think my setup is not perfect.
Back looks fine but my shoulders needs to be more in front of the bar.
Still did a PR on the top set but not achieved a e1RM Strength Goal.
I probably could have done 1 more rep on the top set but decided to stay safe and be happy with a 1 rep PR.

Assistance Exercises:

BBB Box Squat:
(50 % of Training Max Sets 1-3, 43% of Training Max Sets 4-5)

45 x 10

170 x 10
Rest 2 minutes

170 x 10
Rest 3 minutes

170 x 8
Rest 3 minutes

150 x 10
Rest 3 minutes

150 x 10

Definitely felt worn out by now.
My mind was trying to tell me to quit but decided I am not finished yet!
Made sure my setup is better from what I learned last week and I think it helped.
Chest felt like it is up properly the whole time.
3rd set felt real difficult and unable to finish the reps so decided to drop the weight for the remaining sets.
Think I will start doing this from now on.
If I am unable to finish all the reps I will drop the weight on the following set.

Ab Wheel Rollout:

5 x 10

30 second rest between sets.
Burns as usual.

Conditioning:

Tabata Burpee/Pull-ups:

1 x 4
1 x 3
1 x 2
1 x 2
1 x 2
1 x 2
1 x 2
1 x 2

Did burpees with a pull-up at the end of each rep doing Tabata method.
Wears me out fast and need to learn to control my breath more.

 

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3 Comments

Posted by on August 27, 2012 in Training Log

 

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3 responses to “5/3/1: Cycle 7 – 1s Week: Power Clean (155 x 3 PR & Goal) & Deadlift (375 x 1 PR): 8/27/12

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