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5/3/1: Cycle 1 – 1s Week: Power Clean & Deadlift: 8/25/14

25 Aug

Cycle 1 – 1s Week: Power Clean & Deadlift: 8/25/14

Slept later than planned but was worth it.
Think that “Midnight Snack” helped boost me up the next morning despite the less than ideal planned sleep.

Arrived at the gym feeling good (6/10).
Main lift was great but energy level gradually diminished as I was finishing up.

Think energy level would have been better at the end of my session if I ate more and had slightly more sleep the night before.
Other than that, it was another great session!

Info:
Body Weight: 165.5 lbs on 8/10/14
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 31 mins
Fasted Time: ~9 hours
Sleep: 6 hours

Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
Rowing Machine (3 minutes)

Main Lift(s):

Power Clean:

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

Work Sets:
95 x 5
110 x 3
120 x 4 (e1RM = 136)

Sets felt real easy somehow.
Energy boost as I started my work sets(7/10).
Felt like I could easily do another 2 reps at the top set if I wanted too.

Deadlift:

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

Work Sets:
225 x 5
255 x 3
285 x 4 (e1RM = 323)

Practiced hook grip on the warm-up sets and was easy enough.
Couldn’t deal with it on my work sets.
But I did do all my sets with just a double overhand grip instead of using a mixed grip on the top set.
Also felt that I could easily do another 2 reps on the top set if needed.

Assistance Exercises:

Box Squat:

Warm-upSet:
45 x 10

Work Sets:
135 x 10
– Rest 1 minute
135 x 10
– Rest 1 minute
135 x 10
– Rest 1.5 minute
135 x 10
– Rest 2 minute
135 x 10

Nice sets and even dropped a few seconds on my rest times

GHR:

BW x 8
– Rest 1 minute
BW x 8
– Rest 1 minute
BW x 6
– Rest 1 minute
BW x 5
– Rest 1 minute
BW x 8

Tough sets.
Think I was getting fatigued.

Ab Pull Down:

80 x 15
– Rest 30 second
80 x 15
– Rest 30 second
80 x 10
– Rest 30 second
80 x 10
– Rest 30 second
80 x 10

Challenging sets and I was definitely fatigued at the end.

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Posted by on August 25, 2014 in Training Log

 

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