RSS

5/3/1: Cycle 5 – 3s Week: Power Clean & Deadlift: 2/9/15

09 Feb

Cycle 5 – 3s Week: Power Clean & Deadlift: 2/9/15

Decent amount of sleep but felt like not good quality.
I did feel good as I started my day (6/10) and energy sustained well the rest of the session.

Session went smooth.
One of my better sessions!

Info:
Body Weight: 166.6 lbs on 1/25/15
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 14 mins
Fasted Time: ~12-13 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
75 x 3
90 x 3

Work Sets:
105 x 3
120 x 3
135 x 5 (e1RM = 157)

All sets felt easy until the top set.
Felt like 2nd pull was not powerful enough.

Deadlift:

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

Work Sets:
235 x 3
270 x 3
305 x 7 (e1RM = 376)

Good sets.
All felt easy until the top set.
Only mixed grip on the top set.

Assistance Exercises:

Box Squat:

Warm-up Set:
45 x 10

Work Sets:
160 x 10
– Rest 1 minute
160 x 10
– Rest 1 minute
160 x 10
– Rest 1 minute
160 x 10
– Rest 1 minute
160 x 10

Sets felt too easy somehow.
May add more weight next session.

Advertisements
 
Leave a comment

Posted by on February 9, 2015 in Training Log

 

Tags: , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: