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5/3/1: Cycle 2- 5s Week: Power Clean & Deadlift: 9/8/14

08 Sep

Cycle 2- 5s Week: Power Clean & Deadlift: 9/8/14

Slept well and felt good as left for the gym today (6/10).
Felt awesome and think my main lift session went great!

Energy level dipped slightly as I did my accessory work but still decent enough.
Last few leg days I tend to be wore out later that day.
Today seems to be different as I was actually felt good the rest of the day!

Great session!

Info:

Body Weight: 165 lbs on 9/7/14
Pre-workout Warm-up Time: 18 minutes
Training Time: 1 hr 28 mins
Fasted Time: ~9 hours
Sleep: 7-7.5 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Rowing Machine (3 minutes)

Main Lift(s):

Power Clean:

Warm-up Sets:
55 x 3
65 x 3
80 x 3

Work Sets:
85 x 5
100 x 5
115 x 6 (e1RM = 138)


Awesome sets.
All felt nice and easy.
Got my goal reps on the top set and felt like I could have easily done 2 more reps if needed.

Deadlift:

Warm-up Sets:
125 x 5
155 x 5
185 x 3

Work Sets:
200 x 5
230 x 6
260 x 8 (e1RM = 329)


Was leery at 1st as I was pushing fast and hard on the cleans.
But surprised that I felt great the whole time and the bar felt nice and easy.
Did everything with double overhand grip too!
I somehow forgot to count on the 2nd work set and did 6 reps instead of 5.
But I still easily did the goal of 8 reps on the top set and felt like I could have easily done 2 more reps if needed.

Assistance Exercises:

Box Squat:

Warm-up Set:
45 x 10

Work Sets:
140 x 10
– Rest 1 minute
140 x 10
– Rest 1.5 minute
140 x 10
– Rest 1.75 minute
140 x 10
– Rest 2.25 minute
140 x 10

Good sets but I tried to slow down the tempo on the eccentric part of the lift until I hit the hole.
Made me need to have a few extra seconds of rest between sets.

GHR:

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

Also worked on tempo and made this more difficult and really feel the work.

Ab Pull Down:

80 x 12
– Rest 30 second
80 x 10
– Rest 30 second
80 x 8
– Rest 30 second
80 x 7
– Rest 30 second
80 x 7

Fatigue reached at this point.

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Posted by on September 8, 2014 in Training Log

 

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