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5/3/1: Cycle 12 – 1s Week: Power Clean & Deadlift: 1/18/16

18 Jan

Cycle 12 – 1s Week: Power Clean & Deadlift: 1/18/16

Decent sleep and felt good as I start the day.
Tough session.
Decided to skip the box squat assistance exercise due to time constraints.
Also last time at this gym as the gym I was waiting for just opened recently!

Info:
Body Weight: 173.8 lbs on 12/27/15
Pre-workout Warm-up Time: 17 minutes
Training Time: 1 hr 34 mins
Fasted Time: ~10 hours
Sleep: ~7-7.5 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:
67.5 x 3
82.5 x 3
100 x 3

Work Sets:
125 x 5
142.5 x 3
157.5 x 2 (e1RM = 168)

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:
300 x 5
340 x 3
380 x 1

Tough sets with 1 left in the tank on the top set.

Assistance Exercises:

Box Squat:

Skipped

Farmers Walk with Trap Bar:

280 x 20 yards
– Rest 1 minute
280 x 20 yards
– Rest 1 minute
280 x 20 yards
– Rest 1 minute
280 x 20 yards

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Posted by on January 18, 2016 in Training Log

 

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