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5/3/1: Cycle 3 – 1s Week: Power Clean (150 x 1) & Deadlift (350 x 1): 1/27/14

27 Jan

Cycle 3 – 1s Week: Power Clean & Deadlift: 1/27/14

Slightly betetr sleep this time of 6.8 hours.
Only felt average as I left for the gym (6/10) but energy level improved slightly durign my session.

I had a slight tooth ache/numbness which I think distracted me slightly today.
Wasn’t too bad but was annoying.

Session overall went well but wish it could be better.
Attribute it to my body readjusting to new routine and plan.

Info:

Body Weight: 178 lbs on 1/26/14

Pre-workout Warm-up Time: 25 minutes

Training Time: 2 hr 5 mins

Fasted Time: ~11-12 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:
120 x 5
135 x 3
150 x 1 (e1RM = 150)

Sets felt easy enough until the top set.

Almost racked it badly on the last rep of the 2nd work set.

Wanted 2-3 reps on the top set but was having issues with my 2nd pull.

Deadlift:

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

Work Sets:
275 x 5
315 x 3
350 x 1 (e1RM = 350)

Was hoping for a better turn out considering last session.

Work sets 1-2 was easy enough.

Lost my grip on the top set’s 2nd rep and think its due to lost of explosiveness on the pull.

Assistance Exercises:

Box Squat:

45 x 10

(41% of e1RM)
135 x 10
– 1 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

Easy sets.

Must have caught 2nd wind.

Good Morning:

45 x 10

95 x 10
– 1 minute rest
95 x 10
– 1 minute rest
95 x 10
– 1.25 minute rest
95 x 10
– 1.25 minute rest
95 x 10

Easy sets.

Standing Ab Pulldown:

80 lbs x 13
– 30 second rest
80 x 10
– 30 second rest
80 x 8
– 30 second rest
80 x 7
– 30 second rest
80 x 7

Slight increase in weight.

Next time I will bring it back down a notch for more reps.

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Posted by on January 27, 2014 in Training Log

 

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