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5/3/1: Cycle 13 – 3s Week: Power Clean & Deadlift: 2/15/16

15 Feb

Cycle 13 – 3s Week: Power Clean & Deadlift: 2/15/16

Personal issues occurred and I had some really bad and broken sleep.
Felt tired (4/10) as I started my day and even contemplated skipping today’s session and doing it tomorrow.
Decided to go to the gym anyways as I need my own personal therapy session with the iron!
Energy level improved slightly and ended up having a good session!

Info:
Body Weight: 176.6 lbs on 1/24/16
Pre-workout Warm-up Time: 10 minutes
Training Time: 1 hr 40 mins
Fasted Time: ~14-15 hours
Sleep: ~0.5 + 1.75 + 3.5 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:
117.5 x 3
132.5 x 3
150 x 3 (e1RM = 165)

Easy enough sets.

Deadlift:

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

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

Work Sets:
250 x 3
285 x 3
320 x 3 (e1rm = 352)

Easy sets.

Assistance Exercises:

Safety Squat Bar Squat:

Warm-up Set:
70 x 10

Work Sets: (45% of Training Max)
140 x 10
– Rest 1.5 minute
140 x 8
– Rest 1.5 minute
140 x 8

Glute Ham Raise:

x 8
– Rest 1 minute
x 8
– Rest 1 minute
x 7

Reverse Hyper Machine:

30 x 10
– Rest 1 minute
30 x 10

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Posted by on February 15, 2016 in Training Log

 

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