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5/3/1: Cycle 10 – 3s Week: Power Clean & Deadlift: 9/21/15

21 Sep

Cycle 10 – 3s Week: Power Clean & Deadlift: 9/21/15

Good amount of sleep and felt good as I start my day (6/10).
Energy level increased a bit after my warm-up (7/10) and then dipped up and down through the session.
Good session despite the strange dips in energy.

Info:
Body Weight: 171.8 lbs on 9/6/15
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 18 mins
Fasted Time: ~10-11 hours
Sleep: ~8-8.25 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
97.5 x 3

Work Sets:
112.5 x 3
130 x 3
145 x 3 (e1RM = 159)

Easy enough sets.
Top set made with 1-2 in the tank.

Deadlift:

Warm-up Sets w/ Fat Gripz:
155 x 5
195 x 2

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

Work Sets:
270 x 3
310 x 3
350 x 4 (e1RM = 397)

Easy enough sets.
Top set made with 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 1.25 minute
155 x 10
– Rest 1.5 minute
155 x 10

Tiring sets

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Posted by on September 21, 2015 in Training Log

 

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