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5/3/1: Cycle 6 – 5s Week: Power Clean & Deadlift: 3/9/15

09 Mar

Cycle 6 – 5s Week: Power Clean & Deadlift: 3/9/15

Good amount of sleep and felt good as I start my day (6/10).
Felt strong most of the session but was not able to meet my rep goals for my main lifts.
Still more than the minimum required for the day but I wanted to keep my e1RM to progressively be more than the last session.

Other than that the session was great and strong!

Info:
Body Weight: 170.6 lbs on 2/22/15
Pre-workout Warm-up Time: 23 minutes
Training Time: 1 hr 21 mins
Fasted Time: ~10 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:
100 x 5
115 x 5
130 x 6 (e1RM = 156)

Sets felt easy enough.
Form was breaking down on the top set so stopped 1 short of my goal rep.
Probably could have made it if I took an extra second to catch my breath when resetting after each rep.

Deadlift:

Warm-up Sets:
140 x 5
175 x 5
210 x 3

Work Sets:
225 x 5
260 x 5
295 x 8 (e1RM = 374)

Sets still felt easy.
Stopped 2 reps short of my goal reps for the top set.
Did all of them with dual overhand grip.
If I took an extra second to recover and switch to mixed grips I may be able to finish with my goal reps of 10.

Assistance Exercises:

Box Squat:

Warm-up Set:
45 x 10

Work Sets:
170 x 10
– Rest 1 minute
170 x 10
– Rest 1.75 minute
170 x 10
– Rest 1.5 minute
170 x 10
– Rest 1.5 minute
170 x 10

Sets felt real easy.
Forgot I wanted to do slow tempo today and instead did the complete opposite.
I made the movements go super fast for each rep.
Easy sets and felt good afterwards.

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Posted by on March 9, 2015 in Training Log

 

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