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5/3/1: Cycle 3- 3s Week: Power Clean & Deadlift: 11/10/14

10 Nov

Cycle 3- 3s Week: Power Clean & Deadlift: 11/10/14

Good sleep and felt good as I start the day (6/10).
Sustained energy level through the session was good too (6/10).

Left elbow is still noticeably tender still.
But I surprisingly felt goo through the session and all sets that mattered was done well!

Great overall session but had to cut short some accessory work due to time constraints.

Info:

Body Weight: 165.6 lbs on 11/2/14
Pre-workout Warm-up Time: 18 minutes
Training Time: 1 hr 6 mins
Fasted Time: ~10-11 hours
Sleep: ~8 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
70 x 3
85 x 3

Work Sets:
95 x 3
110 x 3
125 x 5 (e1RM = 146)

All sets felt real easy.
Felt like I could have done 2-3 more reps on the top set if needed.

Deadlift:

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

Work Sets:
225 x 3
255 x 3
285 x 6 (e1RM = 342)

All sets felt easy enough.
All Double Overhand Grip still.
Top set felt like I could do 1-2 more reps if needed.

Assistance Exercises:

Box Squat:

Warm-up Set:
45 x 10

Work Sets:
150 x 10
– Rest 1 minute
150 x 10
– Rest 1 minute
150 x 10
– Rest 1.25 minute
150 x 10
– Rest 1.75 minute
150 x 10

Good sets and still felt good when I finished.

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Posted by on November 10, 2014 in Training Log

 

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