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5/3/1: Cycle 16 – 1s Week: Power Clean (155 x 3) & Deadlift (355 x 3): 9/30/13

30 Sep

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

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Posted by on September 30, 2013 in Training Log

 

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