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5/3/1: Cycle 9 – 3s Week: Power Clean & Deadlift: 8/10/15

10 Aug

Cycle 9 – 3s Week: Power Clean & Deadlift: 8/10/15

Slightly better sleep but only average feeling as I start the day (5/10).
Energy level didn’t really improve much except for some sudden bursts of improvement at certain sets.
Decent session overall.

Info:
Body Weight: 173.4 lbs on 8/9/15
Pre-workout Warm-up Time: 15 minutes
Training Time: 1 hr 23 mins
Fasted Time: ~13-15 hours
Sleep: ~6-6.5 hours

Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
Box Jumps (37″ 4 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:
112.5 x 3
127 x 3
142.5 x 5 (e1RM = 166)

Sets felt easy.
Top set made with none to 1 rep in the tank.

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:
265 x 3
300 x 3
340 x 4 (e1RM = 385)

Sets felt easy enough until the top set.
Top set made with none to 1 rep in the tank.

Assistance Exercises:

Box Squat:

Warm-up Set:
45 x 10

Work Sets: (50% of Training Max)

165 x 10
– Rest 1 minute
165 x 10
– Rest 1 minute
165 x 10
– Rest 1.25 minute
165 x 10
– Rest 1.25 minute
165 x 10

Easy sets until the last 2.

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Posted by on August 10, 2015 in Training Log

 

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