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.
