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5/3/1: Cycle 16 – 3s Week: Power Clean (145 x 3) & Deadlift (335 x 3): 9/16/13

16 Sep

Cycle 16 – 3s Week: Power Clean & Deadlift: 9/16/13

Good ~7 hour sleep before work.
Felt average as I prepped for the gym (5/10).

Good session overall.
Decided to play around with elbow placement during box squats.

Info:

Body Weight: 177.0 lbs on 9/16/13

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
Mini-Bands Exercises
Horizontal & Vertical Jumps

Main Lift(s):

Power Clean:

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

Work Sets:
115 x 3
130 x 3
145 x 3 (e1RM = 159)


First 2 work sets was easy enough.
Had difficulty with the top set.
Goal was 5 reps but stopped at 3.
Think it was my starting position that messed it up for me.

Deadlift:

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

Work Sets:
260 x 3
300 x 3
335 x 3 (e1RM = 368)


First 2 work sets felt easy enough as is.
Somehow didn’t had it in me to do the goal of 5 reps also and only made 3.
Could probably had 1 more if I pushed.

Assistance Exercises:

Box Squat:

45 x 10

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

Decided to try with elbows under the bar.
Felt like it helped keep my chest up but was hurting my elbows and shoulders at times.
Could be flexibility issues.
Still not sure which way I like my elbow positioned during squats.

Good Mornings:

45 x 10

120 x 10
Rest 60 seconds

120 x 10
Rest 60 seconds

120 x 10
Rest 75 seconds

120 x 8
Rest 90 seconds

120 x 8

Good sets but got tired on the last 2 sets.

Sit-ups:

none

Finisher:

none

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Posted by on September 16, 2013 in Training Log

 

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