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5/3/1: Cycle 8 – 5s Week: Power Clean & Deadlift: 6/16/15

16 Jun

Cycle 8 – 5s Week: Power Clean & Deadlift: 6/16/15

Average amount of sleep but wish it was more and better quality.
I did feel good as I start my day (6/10).
Energy level was fine most of the session at least.

Decent session and at least finished strong in the end.

Info:
Body Weight: 174 lbs on 6/14/15
Pre-workout Warm-up Time: 25 minutes
Training Time: 1 hr 33 mins
Fasted Time: ~11-12 hours
Sleep: ~6.5-7 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
95 x 3

Work Sets:
102.5 x 5
117.5 x 3
132.5 x 6 (e1RM = 159)

All sets felt easy enough until the top set.
Top set goal was 8 reps but only managed 6 with 1 saved in the tank.
These really wears you out!

Deadlift:

Warm-up Sets w/ Fat Gripz:
150 x 5
185 x 5

Warm-up Sets w/o Fat Gripz:
220 x 3

Work Sets:
240 x 5
275 x 5
315 x 5 (e1RM = 367)

Usually do all warm-up sets with the FatGripz but it was too heavy for me now.
Sets was nice until the top set.
Top set goal was 7 reps but managed the minimum of 5 with around 1-2 reps saved in the bank.

Assistance Exercises:

Box Squat:

Warm-up set:
45 x 10

Work Sets:
(45% of e1RM)

145 x 10
– Rest 1 minute
145 x 10
– Rest 1 minute
145 x 10
– Rest 1 minute
145 x 10
– Rest 1.25 minute
145 x 10

Nice easy sets.
Was planning to work on time under tension but did the complete opposite.
Just burst through this as fast as possible!
50% next session.

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Posted by on June 16, 2015 in Training Log

 

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