Cycle 14 – 3s Week: Power Clean & Deadlift: 6/24/13
Started my week and a half long semi-vacation yesterday!
Solid 7 hours of sleep and felt decent as I drove to my gym (5/10)
Today was an AWESOME session!
Energy level was through the roof and felt like I did spectacular on everything today!
I was so energized that I did a reverse pyramid advanced burpees as finisher instead of my usual 5 minute jump rope!
Definitely wish all my sessions are like today!
Session went longer than usual as I was BSing with a friend for a few …
Info:
Body Weight: 175.5 lbs on 6/24/13
Pre-workout Warm-ups: 20 mins
Training Time: 2 hr 0 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:
105 x 3
120 x 3
135 x 6 (e1RM = 162)
Training Max Set:
150 x 1
I was feeling great by the time I started my work sets (7/10) and amazing on my top set 8/10)!
Sets felt nice and easy and felt like I could have done at least 2 more on the top set but stopped with my goal of 6 for the day!
Deadlift:
Warm-up Sets:
140 x 5
175 x 5
210 x 3
Work Sets:
245 x 3
280 x 3
315 x 6 (e1RM = 378)
Training Max Set:
350 x 1
Still feeling good as I started my work sets (7/10).
Sets 1-2 was easy enough and top set felt like I had at least 1 more.
Assistance Exercises:
Box Squat:
(40 % of Training Max)
45 x 10
–
135 x 10
– Rest 1.5 mins
135 x 10
– Rest 1.5 mins
135 x 10
– Rest 1.5 mins
135 x 10
– Rest 1.5 mins
135 x 10
Banged them out easy enough and still feeling good (7/10)!
Good Mornings:
110 x (5 x 10)
90 second rest between sets.
felt super easy today and still feeling good (7/10)!
Sit-ups:
none
Finisher:
Reverse Pyramid Advanced Burpees:
1 x 10
– 1.5 minutes rest
1 x 9
– 1.5 minutes rest
1 x 8
– 1.5 minutes rest
1 x 7
– 1.5 minutes rest
1 x 6
– 1 minutes rest
1 x 5
– 1 minutes rest
1 x 4
– 1 minutes rest
1 x 3
– 30 seconds rest
1 x 2
– 30 seconds rest
1 x 1
Still feeling good (7/10).
Haven’t done this in a long time and I think I did better today compared to the last time.
Banged them all out then dropped on the floor for a couple minutes before I stretched out and went home!
