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5/3/1: Cycle 7 – 3s Week: Power Clean & Deadlift: 5/18/15

18 May

Cycle 7 – 3s Week: Power Clean & Deadlift: 5/18/15

Decent amount of sleep and felt good as I start the day (6-7/10).
Felt good most of the session and I think I did well for the most part.

Managed to do what is needed for the day.
Good session overall.

Info:
Body Weight: 172..6 lbs on 5/17/15
Pre-workout Warm-up Time: 15 minutes
Training Time: 1 hr 30 mins
Fasted Time: ~11 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:
62.5 x 3
77.5 x 3
92.5 x 3

Work Sets:
107.5 x 3
122.5 x 3
137.5 x 5 (e1RM = 160)

All sets felt easy.
Top set goal reached with 1 saved in the tank!

Deadlift:

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

Work Sets:
250 x 3
285 x 3
320 x 4 (e1RM = 363)

1st work set was easy and 2nd set was challenging.
Goal rep for top set was 7 reps but only did 4 with around 2 saved in the bank.

Assistance Exercises:

Box Squat:

Warm-up Set:
45 x 10

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

Challenging sets doing Time-Under-Tension.

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Posted by on May 18, 2015 in Training Log

 

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