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
