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
