RSS

5/3/1: Cycle 3 – 3s Week: Power Clean (140 x 3) & Deadlift (330 x 5): 1/13/14

13 Jan

Cycle 3 – 3s Week: Power Clean & Deadlift: 1/13/14

Only 5.2 hours of sleep but had a catch-up sleep session the day before.
Felt decent as I arrived at the gym and start my warm-up sets (6/10).

Did bare minimum except for when I had a power surge and did a great deadlift pulls!
Decent session overall even with insufficient sleep.

Info:

Body Weight: 179 lbs on 1/12/14

Pre-workout Warm-up Time: 25 minutes

Training Time: 2 hr 28 mins

Fasted Time: ~10-11 hours

Pre-workout Warm-ups:

Foam Rolling
Limber 11
Dynamic Stretching
Mini-Band Exercises

Main Lift(s):

Power Clean:

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

Work Sets:
110 x 3
125 x 3
140 x 3 (e1RM = 154)

All sets felt easy enough.

Wanted to get 4 reps on the top set but I think I lost momentum.

Deadlift:

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

Work Sets:
260 x 3
295 x 3
330 x 5 (e1RM = 385)

All sets felt easy enough.

Somehow had a big energy spike on my last set (8/10) and did 5 reps instead of the 4 that was my goal for the day!

Assistance Exercises:

Box Squat:

45 x 10

(45% of e1RM)
145 x 10
– 2.5 minute rest
145 x 10
– 2.5 minute rest
145 x 10
– 3 minute rest
145 x 10
– 4 minute rest
145 x 10

Tough sets.

Think I was getting fatigued.

Good Morning:
45 x 10

95 x 10
– 1.5 minute rest
95 x 10
– 1.5 minute rest
95 x 10
– 1.5 minute rest
95 x 10
– 2 minute rest
95 x 10

Tough sets.

Definitely getting fatigued.

Standing Ab Pulldown:

70 lbs x 10
– 30 second rest
70 x 17
– 30 second rest
70 x 18
– 30 second rest
70 x 18
– 30 second rest
70 x 18

Finishing it up.

No idea why the 1st set was so tough and low in reps …

Advertisements
 
Leave a comment

Posted by on January 13, 2014 in Training Log

 

Tags: , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: