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5/3/1: Cycle 5 – 5s Week: Power Clean & Deadlift: 1/26/15

26 Jan

Cycle 5 – 5s Week: Power Clean & Deadlift: 1/26/15

Great amount of sleep but felt only decent as I start (5/10).
Energy level picked up and was at a good sustained level the rest of the session after my warm-up (6/10).

Looks like that good amount of sleep helped as I managed to do everything I wanted to do today!
Also had good meals yesterday specially my final meal of the night.
Everything just felt damn easy today.

Great session overall!

Info:
Body Weight: 166.6 lbs on 1/25/15
Pre-workout Warm-up Time: 15-19 minutes
Training Time: 1 hr 7 mins
Fasted Time: ~12-14 hours
Sleep: ~8 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
75 x 3
90 x 3

Work Sets:
95 x 5
110 x 5
125 x 7 (e1RM = 154)

Sets felt too easy.
Top set felt like I could do at least 2 more reps if needed!

Deadlift:

Warm-up Sets:
135 x 5
170 x 5
205 x 3

Work Sets:
220 x 5
255 x 5
285 x 9 (e1RM = 370)

Easy sets, surprisingly.
Did mixed grip on the top set and felt like I could do 1-2 more reps if needed.
Honestly was doubtful on the top set due to the goal reps but it felt light enough somehow!

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 1.5 minute
155 x 10

Nice and easy sets.
Debating on increasing the weight next session.

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Posted by on January 26, 2015 in Training Log

 

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