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5/3/1: Cycle 12 – 5s Week: Power Clean & Deadlift: 12/21/15

21 Dec

Cycle 12 – 5s Week: Power Clean & Deadlift: 12/21/15

Decent sleep and felt good to start my day (5-6/10).
New gym has some bumper plates and a platform which is a good change.

Session took longer than planned.
Felt exhausted by the time I was finished!

Info:
Body Weight: 170.6 lbs on 11/29/15
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 51 mins
Fasted Time: ~13-14 hours
Sleep: ~7-7.5 hours

Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
Box Jumps (30″ 5 x 3)
Standing Long Jump (1 x 3)

Main Lift(s):

Power Clean:

Warm-up Sets:
65 x 3
82.5 x 3
100 x 3

Work Sets:
107.5 x 5
125 x 5
142.5 x 5 (e1RM = 166)

Good sets.
First time using bumper plates on a platform.
I like it.

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)

Losing form on the top set so stopped at 3 reps.

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

Farmers Walk with Trap Bar:

250 x 20 yards
– Rest 1 minute
250 x 20 yards
– Rest 1 minute
250 x 20 yards
– Rest 1 minute
250 x 20 yards

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Posted by on December 21, 2015 in Training Log

 

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