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5/3/1: Cycle 2- 3s Week: Power Clean & Deadlift: 9/22/14

22 Sep

Cycle 2- 3s Week: Power Clean & Deadlift: 9/22/14

Decent sleep but just felt average as I started my pre-workout warm-ups (5/10).
Box jumps seems to perk me up a bit as I started my warm-up sets for my main lift feeling good (6/10).

For the most part everything felt easier for my main lifts.
Session went well by doing everything I wanted to do.

Great session!

Info:

Body Weight: 165 lbs on 9/7/14
Pre-workout Warm-up Time: 18 minutes
Training Time: 1 hr 17 mins
Fasted Time: ~9-10 hours
Sleep: 7-7.5 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Box Jumps (37″ 5 x 3)

Main Lift(s):

Power Clean:

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

Work Sets:
89 x 3
105 x 3
120 x 5 (e1RM = 140)

Weights felt light and easy.
Could have easily done 2 more reps on the top set if needed.

Deadlift:

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

Work Sets:
215 x 3
245 x 3
275 x 6 (e1RM = 330)

Felts felt real easy again somehow.
Must have had some energy burst on the top set and felt I could easily do 3 more reps at least easily if needed.

Assistance Exercises:

Box Squat:

Warm-upSet:
45 x 10

Work Sets:
145 x 10
– Rest 1 minute
145 x 10
– Rest 1 minute
145 x 10
– Rest 1 minute
145 x 10
– Rest 1 minute
145 x 10

Nice sets.
Lost energy on the last set.

GHR:

BW x 6
– Rest 1 minute
BW x 4
– Rest 1 minute
BW x 8
– Rest 1 minute
BW x 5
– Rest 1 minute
BW x 5

Real tough at most sets.

Ab Pull Down:

80 x 10
– Rest 30 second
80 x 12
– Rest 30 second
80 x 9
– Rest 30 second
80 x 8
– Rest 30 second
80 x 8

At least more cumulative reps.
Wore out when I finished (5/10).

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Posted by on September 22, 2014 in Training Log

 

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