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5/3/1: Cycle 11 – 3s Week: Power Clean & Deadlift: 11/16/15

16 Nov

Cycle 11 – 3s Week: Power Clean & Deadlift: 11/16/15

Decent amount of sleep and decent feeling to start the day (5/10).
Energy level bumped greatly as I started my main lifts but slowly deteriorated as the session progressed until I was fatigued.
Decent day but still strength is not the same.

Info:
Body Weight: 172.4 lbs on 11/2/15
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 36 mins
Fasted Time: ~10 hours
Sleep: ~7-7.5 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
82.5 x 3
97.5 x 3

Work Sets:
115 x 3
130 x 3
147.5 x 3 (e1RM = 162)

Decent 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:
280 x 3
320 x 3
360 x 2 (e1RM = 384)

Struggling and not feeling it on the top set.

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:

125/125 x 20 yards
– Rest 1 minute
125/125 x 20 yards

Tiring.

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Posted by on November 16, 2015 in Training Log

 

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