Cycle 16 – 1s Week: Power Clean & Deadlift: 9/30/13
Solid 7 hour sleep before work.
Felt good as I prepped for the gym after work (6/10).
Tried to fix some of the issues I had last session and think I did well.
Overall a good session!
Info:
Body Weight: 178.6 lbs on 9/29/13
Pre-workout Warm-ups: 20 mins
Training Time: 1 hr 50 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:
120 x 5
140 x 3
155 x 3 (e1RM = 170)
Think it was good sets overall.
Top set was tough but close to breaking 1RM PR and saved 1 rep in the bank!
Deadlift:
Warm-up Sets:
150 x 5
185 x 5
225 x 3
Work Sets:
280 x 3
315 x 3
355 x 3 (e1RM = 390)
Somehow lost count and only did 3 of the 5 reps I needed on the 1st work set.
Top set was tough but think I could have done 1 more if needed.
Assistance Exercises:
Box Squat:
45 x 10
(42 % of Training Max)
135 x 10
– 2 minute rest
135 x 10
– 1.5 minute rest
135 x 10
– 1.75 minute rest
135 x 10
– 2 minute rest
135 x 10
Nice good sets.
Really focusing on those glutes and hamstrings.
Good Mornings:
45 x 10
120 x 10
-Rest 60 seconds
120 x 10
-Rest 90 seconds
120 x 10
-Rest 90 seconds
120 x 10
-Rest 90 seconds
120 x 10
Tough sets somehow.
Sit-ups:
none
Finisher:
none
