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5/3/1: Cycle 12 – 3s Week: Power Clean & Deadlift: 1/4/16

04 Jan

Cycle 12 – 3s Week: Power Clean & Deadlift: 1/4/16

Decent sleep and felt good to start my day (6/10).
First session of the year!
Started decent but ran out of gas through the session.
Felt very fatigued by the time the session was over!

Info:
Body Weight: 173.8 lbs on 12/27/15
Pre-workout Warm-up Time: 15 minutes
Training Time: 1 hr 59 mins
Fasted Time: ~11-12 hours
Sleep: ~7-7.5 hours

Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
Box Jumps (35″ 4 x 3)
Standing Long Jump (1 x 3)

Main Lift(s):

Power Clean:

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

Work Sets:
117.5 x 3
132.5 x 3
150 x 3 (e1RM = 165)

Tiring 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)

Didn’t have it in me to get the minimum on 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
– Rest 1 minute
140 x 10
Farmers Walk with Trap Bar:

260 x 20 yards
– Rest 1 minute
260 x 20 yards
– Rest 1 minute
260 x 20 yards
– Rest 1 minute
260 x 20 yards

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Posted by on January 4, 2016 in Training Log

 

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