Cycle 15 – 5s Week: Power Clean & Deadlift: 7/22/13
Had around 7 hours of broken sleep.
Kept waking up a bunch of times due to the wife waking up a bunch of times …
Despite that, I felt decent as I drove to the gym (6/10) and had a good session!
Think all my lifts went well and even did a quick Recovery Sled Push once I got home.
Good day overall!
Info:
Body Weight: 177 lbs on 7/21/13
Pre-workout Warm-ups: 20 mins
Training Time: 1 hr 40 mins
Hours in fast: ~10-11 hours
Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
2 minute Jump Rope
Main Lift(s):
Power Clean:
Warm-up Sets:
65 x 5
80 x 5
95 x 3
Work Sets:
105 x 5
120 x 5
135 x 5 (e1RM = 157)
Sets felt easy enough.
Wanted to do 7 reps but stopped at 5 on the top set so I won’t be to wore out for the next lift.
I did feel like I could have done 1-2 more if I wanted to.
Deadlift:
Warm-up Sets:
145 x 5
180 x 5
220 x 3
Work Sets:
235 x 5
270 x 5
310 x 5 (e1RM = 362)
Sets felt decent enough.
Also wanted to do 7 reps but decided to only do 5 on the top set even though I felt like I could do 1-2 more if needed.
Assistance Exercises:
Box Squat:
45 x 10
(45 % of Training Max)
140 x 10
– 120 second rest
140 x 10
– 120 second rest
140 x 10
– 120 second rest
140 x 10
– 120 second rest
140 x 10
Nice easy sets.
Made sure I had everything tight, specially my upper back.
Good Mornings:
115 x 10
– 45 second rest
115 x 10
– 60 second rest
115 x 10
– 60 second rest
115 x 10
– 60 second rest
115 x 10
Nice easy sets.
Sit-ups:
none
Finisher:
none
Conditioning:
Recovery Sled/Prowler Push:
Weight: Sled (60 lbs) + 50 lbs
Time: 15 minutes
Finishign my session when I got home by pushing the sled for a few minutes.
Good times.
