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5/3/1: Cycle 4- 1s Week: Power Clean & Deadlift: 1/5/15

05 Jan

Cycle 4- 1s Week: Power Clean & Deadlift: 1/5/15

Decent sleep and average feeling as I start (5/10).
Had a great energy boost while doing the power cleans but think I wore myself abit as I did my deadlifts.

Was not able to achieve all my goals today but I did well on everything else.
Good session overall!

Info:

Body Weight: 167 lbs on 12/28/14
Pre-workout Warm-up Time: 19 minutes
Training Time: 1 hr 16 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:
60 x 3
70 x 3
85 x 3

Work Sets:
105 x 5
120 x 3
135 x 4 (e1RM = 153)

Sets felt real easy!
Top set felt like I could have done 2 more if needed!

Deadlift:

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

Work Sets:
245 x 5
280 x 3
310 x 2 (e1RM = 331)

All sets felt easy enough.
I may have worn myself out during the cleans as I lost it after the 2nd rep on the top set.
Maybe next time!

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 minute
155 x 10

Easy sets and still felt nice (6/10)!

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Posted by on January 5, 2015 in Training Log

 

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