Cycle 14 – 5s Week: Power Clean & Deadlift: 6/11/13

Solid 6 hours sleep and started the day feeling decent (5/10) but progressively felt more energized as I did my main lifts.

Great session overall despite my left hip/groin acting up slightly.

Info:

Body Weight: 171.6 lbs on 6/9/13

Pre-workout Warm-ups: 25 mins

Training Time: 1 hr 40 mins

Hours in fast: ~12 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:
100 x 5
115 x 5
130 x 5 (e1RM = 152)

Training Max Set:
150 x 1

Sets felt easy enough.
Just did the bare minimum today even though I felt like I had at least 1-2 more reps in me.
Didn’t want to wear myself out before the next lift.

Deadlift:

Warm-up Sets:
175 x 5
210 x 3

Work Sets:
230 x 5
265 x 5
300 x 7 (e1RM = 370)

Training Max Set:
350 x 1

Felt strong on this as I started (7/10)
Sets felt light and could have done 1-2 more reps on the top work set.
I did somehow felt dizzy after doing the Training Max Set …

Assistance Exercises:

Box Squat:
(40 % of Training Max)

45 x 10
–
130 x 10
– Rest 1.5 mins
130 x 10
– Rest 1.5 mins
130 x 10
– Rest 1.5 mins
130 x 10
– Rest 1.5 mins
130 x 10

Easy sets.

Good Mornings:

105 x (5 x 10)

60 second rest between sets.
Felt easy enough for today.

Sit-ups:

none

Finisher:

Jump Rope: 

Time: 5 minutes