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5/3/1: Cycle 9 – 5s Week: Power Clean & Deadlift: 7/27/15

27 Jul

Cycle 9 – 5s Week: Power Clean & Deadlift: 7/27/15

Another session with not enough sleep.
Decent feeling to start the day (5/10) but energy level bumped slightly once I started my work sets (6/10).
Energy level stayed the same the whole session.
Managed to do all that is needed to be done.

Info:
Body Weight: 173.6 lbs on 7/12/15
Pre-workout Warm-up Time: 29 minutes
Training Time: 1 hr 38 mins
Fasted Time: ~10 hours
Sleep: ~5-6 hours

Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
Box Jumps (33″ 5 x 3)
Standing Long Jump (1 x 3)

Main Lift(s):

Power Clean:

Warm-up Sets:
65 x 3
80 x 3
95 x 3

Work Sets:
102.5 x 5
120 x 5
135 x 5 (e1RM = 157)

Sets felt easy enough.
Only did the bare minimum on top set but had 2-3 more saved in the bank.
Didn’t want to wear myself out too much.

Deadlift:

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

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

Work Sets:
245 x 5
285 x 5
320 x 5 (e1RM = 373)

Easy sets.
Did the bare minimum with 1-2 more reps in the tank.

Assistance Exercises:

Box Squat:

Warm-up Set:
45 x 10

Work Sets: (45% of Training Max)

160 x 10
– Rest 1 minute
160 x 10
– Rest 1 minute
160 x 10
– Rest 1.5 minute
160 x 10
– Rest 1.75 minute
160 x 10

Tough sets as fatigue was settling in.

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Posted by on July 27, 2015 in Training Log

 

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