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5/3/1: Cycle 13 – 5s Week: Power Clean (125 x 6 / TM 145 x 1)& Deadlift (290 x 7 / TM 340 x 1): 4/30/13

30 Apr

Cycle 13 – 5s Week: Power Clean & Deadlift: 4/30/13

Had a couple short naps then a solid 5.5 hours sleep before I went to the gym feeling good. (6/10)
Another very early session but didn’t leave my place early enough and had to leave the gym by missing my last assistance work which are just sit-ups.
I had my energy level boost up a bit as I started my power clean warm-up sets and peaked as I did my deadlift top set (8/10).

Overall another good session.

Info:

Body Weight: 168.6 lbs on 4/28/13

Pre-workout Warm-ups: 25 mins

Training Time: 1 hr 30 mins

Hours in fast: ~9 hours

Pre-workout Warm-ups:

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

Main Lift(s):

Power Clean:

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

Work Sets:
95 x 5
110 x 5
125 x 6 (e1RM = 150)

Training Max Set:
145 x 1


1st work set felt light and 2nd one was decent.
Goal was 7 reps on the top work set but stopped at 6 due to the last rep being all I got at the time.
I may have been able to get my goal rep but I also didn’t want to wear myself out before I do my deadlifts.

Deadlift:

Warm-up Sets:
170 x 5
205 x 3

Work Sets:
225 x 5
255 x 5
290 x 7 (e1RM = 358)

Training Max Set:
340 x 1


Skipped my 1st warm-up set as it was lighter than my power clean last set.
All deadlift reps was feeling lighter and easier than usual.
Managed to have an energy boost on my top set and ended up doing them faster than usual.
Got my goal reps of 7 and felt like I could have done 2 more if I wanted.
Noticed slight lower back rounding on the last rep of my top set and my training max set.
Need to make sure I keep that lower back arch as the weight gets heavier and as I get fatigued as well!

Assistance Exercises:

Box Squat:

45 x 10

(40 % of Training Max)
115 x 10
– Rest 1 mins
115 x 10
– Rest 1 mins
115 x 10
– Rest 1.5 mins
115 x 10
– Rest 1.5 mins
115 x 10

Energy level dipped slightly but still feeling good. (7/10)
It burned as I did these as I am trying to do them with as little rest time as possible.
Happy I managed to do them even though it was proving to be challenging.

Good Mornings:

45 x 10

105 x 10
Rest: 45 seconds

105 x 10
Rest: 45 seconds

105 x 10
Rest: 60 seconds

105 x 10
Rest: 60 seconds

105 x 10

Energy level dipped a bit again but still feeling fine. (6/10)
This proved somewhat challenging but doable and surprised managed to do them well enough with little rest time between sets.
Definitely need to do these with a wider grip as it helps my wrists and elbows.
Too narrow a grip just causes wrist and elbow pain for me somehow.

Sit-ups:

None

Skipped as I was running out of time.

Finisher:

Jump Rope: 

Time: 5 minutes

Just enough time to do a finisher, which I rather do than the sit-ups, and post-training stretches.

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1 Comment

Posted by on April 30, 2013 in Training Log

 

Tags: , , , , , , ,

One response to “5/3/1: Cycle 13 – 5s Week: Power Clean (125 x 6 / TM 145 x 1)& Deadlift (290 x 7 / TM 340 x 1): 4/30/13

  1. Ishmamm

    May 15, 2013 at 9:30 pm

    Your cleans are looking better.

     

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