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5/3/1: Cycle 16 – 5s Week: Power Clean (140 x 5) & Deadlift (315 x 7): 9/2/13

02 Sep

Cycle 16 – 5s Week: Power Clean & Deadlift: 9/2/13

Solid 8 hours of sleep before work.
Felt good as I prepped for the gym (6/10).
Labor Day and gym hours are shorter today so more people than usual are training when I am there today.
Made my training session longer due to some other strength trainers in my general vicinity.
It helped though as I had one of them help give me cues on my lift making it easier.

Definitely showed that if one can train with a partner to do it, it will be a much BETTER training session!
Overall a great session and learned much today!

Info:

Body Weight: 175.8 lbs on 9/1/13

Pre-workout Warm-ups: 20 mins

Training Time: 2 hr 0 mins

Hours in fast: ~10-11 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Horizontal & Vertical Jumps

Main Lift(s):

Power Clean:

Warm-up Sets:
65 x 5
80 x 5
100 x 3

Work Sets:
105 x 5
120 x 5
140 x 5 (e1RM = 163)


Started my work set feeling great (7/10).
Sets 1-2 was easy enough.
Starting position for my 3rd set was poor I think and my 2nd pull was crap on a few tries, making me fail it.
Managed to do 5 reps after a few failed trials.
Definitely need to make sure I reset properly after each rep!
Goal was 6 reps but managed to just do the bare minimum after a few tries!

Deadlift:

Warm-up Sets:
150 x 5
185 x 5
225 x 3

Work Sets:
245 x 5
280 x 5
315 x 7 (e1RM = 388)


Made sure to fix my form after my almost failed power cleans!
Had another guy doing modified 5/3/1 help me with my form and actually voiced some cues as I did my lifts!
I think this helped tremendously and my energy level was excellent (8/10)!
First 2 work sets felt easy enough.
Top set goal was 7 reps and felt like I could have done at least 1-2 more reps if I wanted too!

Assistance Exercises:

Box Squat:

45 x 10

(40 % of Training Max)
130 x 10
– 60 second rest
130 x 10
– 90 second rest
130 x 10
– 90 second rest
130 x 10
– 90 second rest
130 x 10

Decided to do lighter weight with a second pause at the bottom before I explode up.
Good sets overall and didn’t become challenging until the 3rd set.
Energy level dipped slightly but still good (7/10).

Good Mornings:

45 x 10

120 x 10
Rest 90 seconds

120 x 10
Rest 120 seconds

120 x 10
Rest 120 seconds

120 x 10
Rest 120 seconds

120 x 10

Good sets overall.
Starting to tire a bit but still good focus and energy level (6/10).
became more challenging by the 2nd set onward.

Sit-ups:

none

Finisher:

none

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Posted by on September 2, 2013 in Training Log

 

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