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5/3/1: Cycle 11 – 1s Week: Power Clean & Deadlift: 11/30/15

30 Nov

Cycle 11 – 1s Week: Power Clean & Deadlift: 11/30/15

Decent sleep and felt average to good energy level to start my day (5-6/10).
Decent session on a decent day.

Info:
Body Weight: 170.6 lbs on 11/29/15
Pre-workout Warm-up Time: 19 minutes
Training Time: 1 hr 37 mins
Fasted Time: ~13-14 hours
Sleep: ~7 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
82.5 x 3
97.5 x 3

Work Sets:
122.5 x 5
140 x 3
155 x 2 (e1RM = 165)


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:
300 x 5
340 x 3
380 x 1


Tough Sets

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:

135/135 x 20 yards
– Rest 1 minute
135/135 x 20 yards

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Posted by on November 30, 2015 in Training Log

 

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