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5/3/1: Cycle 7 – 5s Week: Power Clean & Deadlift: 5/4/15

04 May

Cycle 7 – 5s Week: Power Clean & Deadlift: 5/4/15

Average sleep and felt average as I started my day (5/10).
Energy level improved slightly (6/10) once I did the warm-up sets but dipped a bit afterwards (5/10).
Think I may not have good sleep quality and/or enough food yesterday.
Still managed to do what I needed to do but could have been a better day.

Info:
Body Weight: 172.4 lbs on 4/20/15
Pre-workout Warm-up Time: 18 minutes
Training Time: 1 hr 14 mins
Fasted Time: ~12 hours
Sleep: ~7 hours

Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
Box Jumps (33″ 6 x 3)

Main Lift(s):

Power Clean:

Warm-up Sets:
62.5 x 3
77.5 x 3
92.5 x 3

Work Sets:
100 x 5
115 x 5
130 x 5 (e1RM = 152)

Decent sets.
Think I was running out of breath a bit during the work sets.
Top set goal was 7 reps but just did 5 with at least 1 in the tank.

Deadlift:

Warm-up Sets w/ Fat Gripz:
145 x 5
180 x 5
215 x 3

Work Sets:
235 x 5
270 x 5
305 x 5 (e1RM = 356)

Easy enough sets.
Top set goal was 8 reps but stopped at 5 reps with at least 2 in the tank.

Assistance Exercises:

Box Squat:

Warm-up Set:
45 x 10

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

Easy reps.

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Posted by on May 4, 2015 in Training Log

 

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