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5/3/1: Cycle 10 – 1s Week: Power Clean & Deadlift: 10/4/15 (* 175 x 1 Power Clean PR!)

04 Oct

Cycle 10 – 1s Week: Power Clean & Deadlift: 10/4/15 (* 175 x 1 Power Clean PR!)

Decent amount of sleep and semi decent feeling as I start my day (5-6/10).
Plan was to attemp a double PR, for both the power leans and deadlift.
Should have realized the power cleans will wear me out.
Only a PR on the power cleans and the minimum for the deadlift.
Still a good day in my opinion.

Info:
Body Weight: 172 lbs on 10/3/15
Pre-workout Warm-up Time: 25 minutes
Training Time: 1 hr 23 mins
Fasted Time: ~9-10 hours
Sleep: ~7-7.5 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
97.5 x 3

Work Sets:
120 x 5
137.5 x 3
152.5 x 2 (e1RM = 163)
160 x 1
175 x 0
175 x 0
175 x 1 (* PR!)

First 3 work sets was easy enough.
Took me 3 tries to make my PR with a lot of anger and vulgarity.

Deadlift:

Warm-up Sets w/ Fat Gripz:
195 x 3

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

Work Sets:
290 x 5
330 x 3
370 x 1 (e1RM = 370)

Tough sets as I was fatigued.
Only managed the bare minimum and it hurt.

Assistance Exercises:

Box Squat:

skipped

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1 Comment

Posted by on October 4, 2015 in Training Log

 

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One response to “5/3/1: Cycle 10 – 1s Week: Power Clean & Deadlift: 10/4/15 (* 175 x 1 Power Clean PR!)

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