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5/3/1: Cycle 11 – 5s Week: Power Clean & Deadlift: 11/1/15

01 Nov

Cycle 11 – 5s Week: Power Clean & Deadlift: 11/1/15

Good amount of sleep but only felt decent as I start my day (5/10).
Felt better as I start my main lifts (6/10).
Still not feeling as strong as I was but good day nonetheless.

Info:
Body Weight: 172 lbs on 10/3/15
Pre-workout Warm-up Time: 25 minutes
Training Time: 1 hr 38 mins
Fasted Time: ~9-10 hours
Sleep: ~8-8.5 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
82.5 x 3
97.5 x 3

Work Sets:
107.5 x 5
122.5 x 5
140 x 5 (e1RM = 163)

Good sets.

Deadlift:

Warm-up Sets w/ Fat Gripz:
160 x 5

Warm-up Sets w/o Fat Gripz:
200 x 5

240 x 3

Work Sets:
260 x 5
300 x 5
340 x 3 (e1RM = 374)

Not too bad but decided to do only 3 reps instead of the 5 on the top set despite feeling like I had 1-2 more.
Was just not feeling it.

Assistance Exercises:

Box Squat:

Warm-up Set:
45 x 10

Work Set: (40% of Training Max)
140 x 10
– Rest 1 minute
140 x 10
– Rest 1 minute
140 x 10

Skipped the last 2 sets due to getting tired.

Farmers Walk:

115/115 x 20 yards
– Rest 1 minute
115/115 x 20 yards

Tiring.

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Posted by on November 1, 2015 in Training Log

 

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