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5/3/1: Cycle 6 – 3s Week: Power Clean & Deadlift: 3/23/15

23 Mar

Cycle 6 – 3s Week: Power Clean & Deadlift: 3/23/15

Good amount of sleep and felt good as I start my day (6/10).
Energy level was good the whole session.
I did notice early on during my warm-ups that my right wrist seemed to have a minor sprain.
Must be from punching the heavy bag wrong this weekend …
Just made sure to wrap my wrist as needed.

Felt strong through most of the session.

Info:

Body Weight: 172.6 lbs on 3/22/15
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 25 mins
Fasted Time: ~9-10 hours
Sleep: ~7 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)

Sets felt real easy.
Top set felt like I could do 1-2 more reps if I wanted too.

Deadlift:

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

Work Sets:
245 x 3
280 x 3
315 x 6 (e1RM = 378)

Sets felt easy enough.
Top set was double overhand grip for reps 1-4 and mixed grip after that.
Think I could have done 1 more rep if pushed for it.

Assistance Exercises:

Box Squat:

Warm-up Set:
45 x 10

Work Sets:
175 x 10
– Rest 1 minute
175 x 10
– Rest 1.25 minute
175 x 10
– Rest 1.25 minute
175 x 10
– Rest 1.25 minute
175 x 10

Sets still felt easy enough.
Even cut my rest time between sets.
Finished feeling strong!

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Posted by on March 23, 2015 in Training Log

 

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