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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!

NOTE:
Missed the scheduled Bench Session on Friday due to illness.

Info:

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.

Deadlift:

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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