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5/3/1: Cycle 13 – 1s Week: Power Clean (140 x 5 / TM 145 x 1) & Deadlift (325 x 4 / TM 340 x 1): 5/27/13

27 May

Cycle 13 – 1s Week: Power Clean & Deadlift: 5/27/13

Around 5.6 hours sleep and an hour nap before work.
Felt fine as I left for the gym (5/10) and slightly better as I finished my warm-up (6/10)

Energy level picked up a bit as I progressed into my session but left without doing some of my accessory work due to other things I need to do at home.
Decent session despite my right shoulder/neck issue still bothering me.

Info:

Body Weight: ?

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 20 mins

Hours in fast: ~11 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:
110 x 5
125 x 3
140 x 5 (e1RM = 159)

Training Max Set:
145 x 1


Sets felt easy enough.
Top work set felt like I had at least 1 more in the bank.

Deadlift:

Warm-up Sets:
170 x 5
205 x 3

Work Sets:
255 x 5
290 x 3
325 x 4 (e1RM = 362)

Training Max Set:
340 x 1


Sets felt easy enough.
Top set felt like I had at least 1-2 more reps in me.

Assistance Exercises:

Box Squat:
(40 % of Training Max)

45 x 10

120 x 10
– Rest 1 mins
120 x 10
– Rest 1 mins
120 x 10
– Rest 1 mins
120 x 10
– Rest 1 mins
120 x 10

Easy sets.

Good Mornings:

none

Sit-ups:

none

Finisher:

Jump Rope: 

Time: 5 minutes

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Posted by on May 27, 2013 in Training Log

 

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