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5/3/1: Cycle 5 – 5s Week: Power Clean & Deadlift: 3/24/14

24 Mar

Cycle 5 – 5s Week: Power Clean & Deadlift: 3/24/14

Only felt decent as I left for the gym (5/10).
Probably due to not getting enough sleep as usual.

I did start feeling better as I started my power clean warm-up sets (6/10) and stayed steady from there.
I did notice that I am having difficulty attempting higher reps on my main lifts even though they are lower in weight.
Maybe I just need to build up to it again due to sickness a few weeks ago and I haven’t been doing much conditioning as well.

Good session though despite it longer than planned.

Info:

Body Weight: 177.6 lbs on 3/23/14

Pre-workout Warm-up Time: 20 minutes

Training Time: 2 hr 0 mins

Fasted Time: ~10-11 hours

Sleep: 5.75 hours

Pre-workout Warm-ups:

Foam Rolling
Limber 11
Dynamic Stretching
Mini-Band Exercises
Standing Long Jump (5 x 3)

Main Lift(s):

Power Clean:

Warm-up Sets:
45 x 3/3
60 x 5
70 x 3
85 x 3

Work Sets:
95 x 5
105 x 5
120 x 5 (e1RM = 140)

Sets felt easy enough.

Felt like I could do at least 2 more on the top set but was feeling slightly winded during the 4-5 reps.

Deadlift:

Warm -up Sets:
140 x 5
170 x 5
205 x 3

Work Sets:
225 x 5
255 x 5
290 x 5 (e1RM = 338)

Sets felt easy enough.

Still feel like I should try to bring my chest up before my hip drives up.

Strange that I only feel like I had 1-2 reps saved on teh top set.

Assistance Exercises:

Box Squat:

45 x 10

(40% of e1RM)
120 x 10
– 1 minute rest.
120 x 10
– 1 minute rest.
120 x 10
– 1 minute rest.
120 x 10
– 1.5 minute rest.
120 x 10

Bar felt light and sets was easy enough.

GHR:

1 x 5
– 1 minute rest.
1 x 7
– 1 minute rest.
1 x 6
– 1 minute rest.
1 x 4
– 1 minute rest.
1 x 5

Calves were crying somehow while doing this.

Standing Ab Pulldown w/ Fat Gripz:

60 lbs x 20
– 30 second rest
60 x 20
– 30 second rest
60 x 20
– 30 second rest
60 x 18
– 30 second rest
60 x 16

Good sets.

Grip gave up before anything.

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Posted by on March 24, 2014 in Training Log

 

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