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.