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5/3/1: Cycle 3- 5s Week: Power Clean & Deadlift: 10/27/14

27 Oct

Cycle 3- 5s Week: Power Clean & Deadlift: 10/27/14

Decent sleep but only felt decent as I started my day (5/10).
Today I am starting my experiment on using Baking Soda as a supplement for my training days.
7g Pre and Intra.

Performance was great for the most part today and energy level was great too for the main lift (7/10).
Had to cut some of the accessory work today as my time for the gym ran out and had to go back home.

Otherwise a great session.

Info:

Body Weight: 165 lbs on 10/20/14
Pre-workout Warm-up Time: 19 minutes
Training Time: 1 hr 20 mins
Fasted Time: ~10-12 hours
Sleep: 7-7.5 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Box Jumps (33″ 6 x 3)

Main Lift(s):

Power Clean:

Warm-up Sets:
55 x 3
70 x 3
85 x 3
Work Sets:
90 x 5
105 x 5
115 x 7 (e1RM = 142)

All sets felt easy enough.
Somewhat lost a little bit of power on the 2nd pull of my top sets 5-7 reps.
Top set felt like I could have done at least 1 more rep if needed.

Deadlift:

Warm-up Sets w/ Fat Gripz:
130 x 5
160 x 5
190 x 3

Work Sets:
205 x 5
240 x 5
270 x 8 (e1RM = 342)

East sets.
Using the fat gripz on my 3rd warm-up set was somewhat tough.
Work sets are still all double overhand grip.
Felt like I could have done at least 1 more rep on the top set.

Assistance Exercises:

Box Squat:

Warm-up Set:
45 x 10

Work Sets:
145 x 10
– Rest 1 minute
145 x 10
– Rest 1 minute
145 x 10
– Rest 1.25 minute
145 x 10
– Rest 1.25 minute
145 x 10

Nice easy sets.
Decided to end the session after this and skipped GHR and core work.

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Posted by on October 27, 2014 in Training Log

 

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