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5/3/1: Cycle 8 – 1s Week: Power Clean & Deadlift: 7/13/15

13 Jul

Cycle 8 – 1s Week: Power Clean & Deadlift: 7/13/15

Still having sleep issues.
Not enough sleep and only felt average as I start my day (5/10).
Energy level increased slightly as I started my main lifts (6/10).
Stayed that way for most of the session and actually managed all I wanted to do despite the sleep quantity/quality.
Good session overall.
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Info:
Body Weight: 173.6 lbs on 7/12/15
Pre-workout Warm-up Time: 23 minutes
Training Time: 1 hr 30 mins
Fasted Time: ~12-13 hours
Sleep: ~6-6.5 hours

Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
Box Jumps (41″ 4 x 2)

Main Lift(s):

Power Clean:

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

Work Sets:
117.5 x 5
132.5 x 3
147.5 x 4 (e1RM = 167)


Good sets.
Felt like I lost my wind after the 1st set of 5 work set but better with the following sets.
Top set goal of 4 reps made with 1-2 in the tank.

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:
275 x 5
315 x 3
350 x 3 (e1RM = 385)


Easy sets.
1st work set somehow makes me feel fatigued after finishing but rest of the set was good.
Top set goal of 3 made with 1-2 in the tank.

Assistance Exercises:

Box Squat:

Warm-up Set:
45 x 10

Work Sets: (50% of Training Max)
160 x 10
– Rest 1 minute
160 x 10
– Rest 1 minute
160 x 10
– Rest 1.25 minute
160 x 10
– Rest 1.5 minute
160 x 10

Good sets but getting fatigued starting with the 4th set.

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Posted by on July 13, 2015 in Training Log

 

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