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5/3/1: Cycle 4- 3s Week: Power Clean & Deadlift: 12/22/14

22 Dec

Cycle 4- 3s Week: Power Clean & Deadlift: 12/22/14

Decent sleep and felt decent as I start my day (5/10).
Energy level improved greatly and stayed sustained the rest of the session (7/10).

I did feel slightly wore out as I finished my session (5/10).

Hurt body parts didn’t bother me much today and much improved.
Overall a great session!

Info:

Body Weight: 166.4 lbs on 11/30/14
Pre-workout Warm-up Time: 17 minutes
Training Time: 0 hr 56 mins
Fasted Time: ~10 hours
Sleep: ~7-7.5 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Box Jumps (37″ 5 x 3)

Main Lift(s):

Power Clean:

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

Work Sets:
100 x 3
115 x 3
130 x 5 (e1RM = 152)

All sets felt nice and easy.
Top set had 1 saved in the tank.

Deadlift:

Warm-up Sets:
130 x 5
165 x 5
195 x 3

Work Sets:
230 x 3
260 x 3
295 x 7 (e1RM = 364)

Easy sets.
Top set had 1-2 reps saved in the tnk.

Assistance Exercises:

Box Squat:

Warm-up Set:
45 x 10

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

Easy sets but finished feeling wore out slightly. (5/10)

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Posted by on December 22, 2014 in Training Log

 

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