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5/3/1: Cycle 1 – 3s Week: Power Clean & Deadlift: 8/11/14

11 Aug

Cycle 1 – 5s Week: Power Clean & Deadlift: 8/11/14

Didn’t want too long a fast so decided to have a burger before bed.
Slept horrible somehow.
But I am back from my cycle off caffeine so arrived at the gym feeling good (6/10).

Lifts felt easy enough.
Actually felt great the whole session.
Managed to do everything I want at a somewhat reasonable time.
Good overall session.

Info:

Body Weight: 165.5 lbs on 8/10/14
Pre-workout Warm-up Time: 15-18 minutes
Training Time: 1 hr 30 mins
Fasted Time: ~9 hours
Sleep: 6 hours

Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
3 minute Rowing Machine

Main Lift(s):

Power Clean:

Warm-up Sets:
50 x 3
65 x 3
75 x 3

Work Sets:
90 x 3
100 x 3
115 x 3 (e1RM = 126)


Bar felt real light still.
Kinda unsure on form.
But felt like I could easily do 2-3 more reps on the top set.

Deadlift:

Warm-up Sets:
120 x 5
150 x 5
180 x 3

Work Sets:
210 x 3
240 x 3
270 x 5 (e1RM = 315)


Sets felt easy.
Had an energy burst at the top set and felt like I could even do 2 more reps if I wanted to.

Assistance Exercises:

Box Squat:

45 x 10

(55% of Training Max)
135 x 10
– Rest 1.5 minute
135 x 10
– Rest 1.5 minute
135 x 10
– Rest 2 minute
135 x 10
– Rest 2 minute
135 x 10

Good sets but had to take a few extra seconds of rest to make it work.

GHR:

BW x 8
– Rest 1 minute
BW x 6
– Rest 1 minute
BW x 6
– Rest 1 minute
BW x 7
– Rest 1 minute
BW x 9

Nice sets.
Managed to do a few extra reps compared to last session!

Ab Pull Down:

70 x 13
– Rest 30 second
70 x 15
– Rest 30 second
80 x 12
– Rest 30 second
80 x 10
– Rest 30 second
80 x 9

First 2 sets felt too decent so increased the weight for the rest of the sets.
Last 3 sets felt more challenging!

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Posted by on August 11, 2014 in Training Log

 

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