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5/3/1: Cycle 10 – 5s Week: Power Clean & Deadlift: 9/7/15

07 Sep

Cycle 10 – 5s Week: Power Clean & Deadlift: 9/7/15

Decent amount of sleep and felt good as I start the day (6/10).
Energy level stayed good for most of the session.
At least through the main lift.
5s week is just tough now so bare minimum is what is being done but still a good session.

Info:
Body Weight: 171.8 lbs on 9/6/15
Pre-workout Warm-up Time: 17 minutes
Training Time: 1 hr 36 mins
Fasted Time: ~12-14 hours
Sleep: ~7-7.25 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
97.5 x 3

Work Sets:
105 x 5
120 x 5
137.5 x 5 (e1RM = 160)


Easy enough sets.
Top set made with 2-3 in the tank.

Deadlift:

Warm-up Sets w/ Fat Gripz:
155 x 5
195 x 5

Warm-up Sets w/o Fat Gripz:
235 x 3
Work Sets:
255 x 5
290 x 5
330 x 5 (e1RM = 385)


Easy sets til the top set.
Top set done with 1-2 in the tank.

Assistance Exercises:

Box Squat:

Warm-up Set:
45 x 10

Work Sets: (45% of Training Max)
155 x 10
– Rest 1 minute
155 x 10
– Rest 1 minute
155 x 10
– Rest 1 minute
155 x 10
– Rest 1 minute
155 x 10

Tiring sets

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Posted by on September 7, 2015 in Training Log

 

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