5/3/1: Cycle 3- 1s Week: Power Clean & Deadlift: 11/24/14

24 Nov

Cycle 3- 1s Week: Power Clean & Deadlift: 11/24/14

Good sleep and felt decent as I started my day (5/10).
Energy level boosted a bit as I started my warm-up sets (6/10) and even improved as I started my work sets (7/10) and into my assistance work.

Session was great but I ended up forgetting to film my lifts!
In actuality, I got distracted by 2 hot girls (normally no girls lifting in my gym to distract me when I am there) and ended up pressing the photo instead of film button when I intended to film.
Normally don’t like the distraction as it can make my sessions slightly longer …
But today the distraction seems to have helped my focus and made my lifts feel easier than expected!

So in all, great session!

Missed the scheduled Bench Session on Friday due to illness.


Body Weight: 165.6 lbs on 11/2/14
Pre-workout Warm-up Time: 1 minutes
Training Time: 1 hr 2 mins
Fasted Time: ~9-10 hours
Sleep: ~7 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
70 x 3
85 x 3

Work Sets:
105 x 5
115 x 3
130 x 4 (e1RM = 147)

All sets felt super easy and felt I could have easily done 2-3 more reps on the top set if needed.


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

Work Sets:
240 x 5
270 x 3
300 x 5 (e1RM = 350)

All sets felt easy enough.
Rep #3 on my 3rd warm-up set with the Fat Gripz almost was lost due to grip.
Otherwise, all sets was still done with double overhand grip and top set could have been done with 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 minute
150 x 10
– Rest 1 minute
150 x 10

Good sets and bar felt decent and rest time was diminished compared to last session!
Think next session will keep the same weight but change the tempo.

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Posted by on November 24, 2014 in Training Log


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