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5/3/1: Cycle 13 – 5s Week: Power Clean & Deadlift: 2/1/16

01 Feb

Cycle 13 – 5s Week: Power Clean & Deadlift: 2/1/16

Not enough sleep as I wanted and felt average as I start my day (5/10).
Think doing 5 reps on my work set on the power cleans 5s week wears me out too much.
I may make my 5s weeks for power cleans just 3 reps each set max next cycle.
Much longer session than planned today and felt utterly wore out when finished.

Info:
Body Weight: 176.6 lbs on 1/24/16
Pre-workout Warm-up Time: 10 minutes
Training Time: 1 hr 34 mins
Fasted Time: ~10 hours
Sleep: ~7-7.5 hours

Pre-workout Warm-ups:
Dynamic Stretching
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:
107.5 x 5
125 x 5
142.5 x 5 (e1RM = 166)

Tiring sets.

Deadlift:

Warm-up Sets w/ Fat Gripz:
145 x 5

Warm-up Sets w/o Fat Gripz:
180 x 5
215 x 3

Work Sets:
235 x 5
270 x 5
305 x 5 (e1rm = 356)

Tough sets.
Feeling tired.

Assistance Exercises:

Safety Squat Bar Squat:

Warm-up Set:
70 x 10

Work Sets: (45% of Training Max)

140 x 8
– Rest 1 minute
140 x 8
– Rest 1 minute
140 x 8
– Rest 1 minute

Testing out the new Rogue Safety Squat Bar.

Farmers Walk:

152/152 x 20 yards
– Rest 1 minute
152/152 x 20 yards
Tired after this.

Recovery Sled Push:
(72 lbs Rogue Butcher Sled)

+90 x 10 minutes

Just tried to keep heart rate under 140-145 BPM.

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Posted by on February 1, 2016 in Training Log

 

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