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5/3/1: Cycle 4- 5s Week: Power Clean & Deadlift: 12/8/14

08 Dec

Cycle 4- 5s Week: Power Clean & Deadlift: 12/8/14

Decent sleep and felt decent as I start my day (5/10).
Energy level improved slightly and stayed sustained the rest of the session (6/10).

Still have the left elbow, right hip and right wrist issues.
But managed to do well despite the speed bump.

Info:
Body Weight: 166.4 lbs on 11/30/14
Pre-workout Warm-up Time: 18 minutes
Training Time: 1 hr 12 mins
Fasted Time: ~10 hours
Sleep: ~7 hours

Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
Box Jumps (33″ 6 x 3)

Main Lift(s):

Power Clean:

Warm-up Sets:
60 x 3
70 x 3
85 x 3

Work Sets:
95 x 5
105 x 5
120 x 7 (e1RM = 148)

Good easy sets.
Had 1 saved rep on the top set.

Deadlift:

Warm-up Sets w/ Fat Gripz:
130 x 5
165 x 5
195 x 3

Work Sets:
215 x 5
245 x 5
280 x 8 (e1RM = 355)

Nice easy sets.
Top set felt like I gave it all though.

Assistance Exercises:

Box Squat:

Warm-up Set:
45 x 10

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

Think the earlier lifts wore me out a little.
Challenging sets today.

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Posted by on December 8, 2014 in Training Log

 

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