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5/3/1: Cycle 13 – 3s Week: Power Clean (135 x 5 / TM 145 x 1) & Deadlift (310 x 5 / TM 340 x 1): 5/13/13

13 May

Cycle 13 – 3s Week: Power Clean & Deadlift: 5/13/13

Solid 7-8 hour sleep before work.
Arrived at the gym feeling decent (6/10) and energy picked up slightly as I finished my power clean warm-up sets (6/10) and stayed like that the rest of the session.
I do not think I backloaded enough the night before.

Still a good session but I have a feeling that a heavier backload would have given me extra energy to do this session.
I did skip a couple of assistance work as I needed to get home to take one of my dogs to the vet …
I also stopped doing the 1 minute vertical jumps during lower body days to do other dynamic warm-ups.

Info:

Body Weight: 172.5 lbs on 5/12/13

Pre-workout Warm-ups: 25 mins

Training Time: 1 hr 15 mins

Hours in fast: ~9-10 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minute Jump Rope

Main Lift(s):

Power Clean:

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

Work Sets:
105 x 3
120 x 3
135 x 5 (e1RM = 157)

Training Max Set:
145 x 1


Sets felt easy enough.
Boal for the top set was 4 reps but felt too good and did 5 instead with 1 more in the bank!

Deadlift:

Warm-up Sets:
170 x 5
205 x 3

Work Sets:
240 x 3
275 x 3
310 x 5 (e1RM = 362)

Training Max Set:
340 x 1


Still feeling good and sets felt easy enough.
Think my mouth guard helped specially on this lift.
Goal was 5 reps on the top set and stopped there with 1 in the bank.

Assistance Exercises:

Box Squat:
(40 % of Training Max)

45 x 10

115 x 10
– Rest 1 mins
115 x 10
– Rest 1 mins
115 x 10
– Rest 1 mins
115 x 10
– Rest 1 mins
115 x 10

Still feeling good (6/10) but somehow the sets was not too bad.
Was almost “too” easy and think I should add some more weight to it next time!

Good Mornings:

none

Sit-ups:

none

Finisher:

Jump Rope: 

Time: 5 minutes

Just had enough time to do a decent finisher while still feeling good (6/10) and some post-lifting stretches.

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Posted by on May 13, 2013 in Training Log

 

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