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5/3/1: Cycle 11 – 5s Week: Power Clean (130 x 5 / TM 150 x 1) & Deadlift (305 x 5 / TM 355 x 1): 1/21/13

21 Jan

Cycle 11 – 5s Week: Power Clean & Deadlift: 1/21/13

Still not great sleep before my deadlift day and its becoming a pattern.
5-6 hours solid sleep before work but I think I need to really set a good system so I can sleep solidly and longer the day before my deadlift day!
Felt tired the last few hours of work and not so great as I got ready to go to the gym. (4/10)
Energy level started feeling a bit better as I started my power clean work sets (5/10) and improved even more as I did my deadlift work sets (6/10)!
It remained steady the rest of the session and was able to finish everything in good spirits!

Another good session overall despite my insufficient rest, as usual.

Info:

Body Weight: 165.5 lbs on 1/20/13

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 30 mins

Hours in fast: ~11-12 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
1 min Vertical Jumps
2 min Jump Rope

Main Lift(s):

Power Clean:

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

Work Sets:
100 x 5
115 x 5
130 x 5 (e1RM = 152)

Training Max Set:
150 x 1


Sets felt nice and decent despite not having the energy level I wanted.
Only did the bare minimum to conserve energy for the rest of the session.
Felt that I could have done at least 1-2 more reps on the top work set.
Also, on my top work set I think my wrist wrap was too tight messing me up a bit.
Also paused a little on the 2nd pull making my training max set not so pretty.

Deadlift:

Warm-up Sets:
145 x 5
180 x 5
215 x 3

Work Sets:
235 x 5
270 x 5
305 x 5 (e1RM = 356)

Training Max Set:
355 x 1


Sets felt real nice.
Paused a second on lockout for some weird reason, think I was feeling good!
Felt that I could have done at least 2-3 more reps on the top work set but conserved it for the rest of the session.
Think I need to keep my chest up a bit more.

Assistance Exercises:

Box Squat:
(40 % of Training Max)

45 x 10

120 x 10
– Rest 1 mins
120 x 10
– Rest 1.25 mins
120 x 10
– Rest 1.25 mins
120 x 10
– Rest 1.5 mins
120 x 10

Felt real good doing these today.
Tough to do but I think my form was excellent this time!

Good Mornings:

45 x 10

95 x 10
– Rest 45 secs
95 x 10
– Rest 1 mins
95 x 10
– Rest 1 mins
95 x 10
– Rest 1 mins
95 x 10

Bar felt slightly heavier even with just 5 more lbs added.
Think I am improving on how I do this as well.

Sit-ups:

1 x 20
– Rest 45s
1 x 20
– Rest 60s
1 x 20
– Rest 60s
1 x 20
– Rest 60s
1 x 20

Finally managed to do all the reps I wanted!
Had to do a second rest on the last few reps of the last sets.

Finisher:

Tabata Jump Rope: 

Work: 8 x 20 seconds
Rest: 10 seconds

Good way to finish the session.
Tried some double unders and some knee highs.

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Posted by on January 21, 2013 in Training Log

 

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