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5/3/1: Cycle 5 – 1s Week: Power Clean & Deadlift: 2/23/15

23 Feb

Cycle 5 – 1s Week: Power Clean & Deadlift: 2/23/15

Less than my usual amount of sleep lately but started my day good (6/10).
Energy level was great after my warm-up sets with the power cleans and sustained that way the rest of the session (7/10).

Somehow my left wrist and left elbow is not 100% today, could have been caused by extra chin-ups at home.
But that didn’t seem to hinder my session today.

Everything went smooth and I left feeling stronger today!

Info:
Body Weight: 170.6 lbs on 2/22/15
Pre-workout Warm-up Time: 23 minutes
Training Time: 1 hr 28 mins
Fasted Time: ~11 hours
Sleep: ~6.5 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
75 x 3
90 x 3

Work Sets:
110 x 5
125 x 3
140 x 4 (e1RM = 159)

Sets felt easy enough.
Top set felt like I could have done at least 1 more over my goal rep.

Deadlift:

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

Work Sets:
255 x 5
280 x 3
320 x 6 (e1RM = 384)

All sets felt easy until the top set.
Surprisingly managed to do all the reps with the top set using only double overhand grip!
Could probably do 1 more rep over my goal reps today but felt like my form was going to suck if I tried.

Assistance Exercises:

Box Squat:

Warm-up Set:
45 x 10

Work Sets:
170 x 10
– Rest 1 minute
170 x 10
– Rest 1.5 minute
170 x 10
– Rest 1.5 minute
170 x 10
– Rest 1.5 minute
170 x 10

Felt strong last time so added 10 lbs today.
Still feeling strong and sets felt easy enough.
May keep the same weight but use a slower tempo next time.

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Posted by on February 23, 2015 in Training Log

 

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