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5/3/1: Cycle 9 – 1s Week: Power Clean & Deadlift: 8/24/15 ( * Deadlift 405 x 1 PR)

24 Aug

Cycle 9 – 1s Week: Power Clean & Deadlift: 8/24/15 ( * Deadlift 405 x 1 PR)

Finally a good amount of sleep!
But only felt average as I start my day (5/10).
Energy level increased slightly as I did my warm-up sets (6/10) and stayed that way the rest of the session.
Good thing as I achieved an actual 1RM PR on the deadlift!

Skipped the assistance work but great day overall!

11934594_955663211123091_452655934_n.jpg
That look on my face when I finish my gym session with a successfully made PR!

Info:
Body Weight: 173.4 lbs on 8/9/15
Pre-workout Warm-up Time: 18 minutes
Training Time: 1 hr 22 mins
Fasted Time: ~12-13 hours
Sleep: ~8 hours

Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
Box Jumps (41″ 3 x 2)
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:
120 x 5
135 x 3
150 x 4 (e1RM = 170)

Easy sets.
Top set made with none to 1-2 reps 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:
285 x 5
320 x 3
360 x 3 (e1RM = 396)
385 x 1
405 x 1 (* PR!)

Easy sets for the most part.
3rd work set made with 1-2 reps in the tank.
Was feeling good and managed a PR on the 4th set.
Was still feeling good and made another PR with the last set!
Could probably have done another heavier single but didn’t want to risk getting hurt so left it as is.

Assistance Exercises:

Box Squat:

skipped

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1 Comment

Posted by on August 24, 2015 in Training Log

 

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One response to “5/3/1: Cycle 9 – 1s Week: Power Clean & Deadlift: 8/24/15 ( * Deadlift 405 x 1 PR)

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