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5/3/1: Cycle 2- 1s Week: Power Clean & Deadlift: 10/6/14

06 Oct

Cycle 2- 1s Week: Power Clean & Deadlift: 10/6/14

Good amount of sleep but woke up groggy.
Left for the gym feeling decent (5/10) but sustained energy level was better after my warm-up sets (6/10).

Everything was great through the session until I started feeling dizzy as I did my GHR so decided to end the session after that.

Otherwise all went great until I had to end the session prematurely.

Info:

Body Weight: 165.4 lbs on 10/5/14
Pre-workout Warm-up Time: 18 minutes
Training Time: 1 hr 20 mins
Fasted Time: ~11-12 hours
Sleep: 7-7.5 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Box Jumps (41″ 4 x 2)

Main Lift(s):

Power Clean:

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

Work Sets:
100 x 5
115 x 3
125 x 4 (e1RM = 142)

Easy sets.
Felt like I could have done at least 2 more if I wanted too on the top set.

Deadlift:

Warm-up Sets w/ Fat Gripz:
125 x 5
155 x 5
185 x 3

Work Sets:
230 x 5
260 x 3
290 x 5 (e1RM = 338)

Easy sets.
Decided to use Fat Gripz on the Warm-up sets to work extra on grip.
Felt like I could have done 2 reps more easy on the top set if needed.

Assistance Exercises:

Box Squat:

Warm-up Set:
45 x 10

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

Easy enough but felt like I needed a few extra seconds to recover.

GHR:

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

Started feeling dizzy after the 2nd set and why I decided to stop the session after feeling dizzy again on the 3rd set.

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Posted by on October 6, 2014 in Training Log

 

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