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5/3/1: Cycle 13 – 1s Week: Power Clean & Deadlift: 2/29/16

29 Feb

Cycle 13 – 1s Week: Power Clean & Deadlift: 2/29/16

Not as much sleep as I wanted to and decent feeling as I start the day. (6/10)
Started a little later than I wanted to so not able to do 2 of the assistance work I had planned.
Decent session overall.

Info:
Body Weight: 182.2 lbs on 2/21/16
Pre-workout Warm-up Time: 10 minutes
Training Time: 1 hr 37 mins
Fasted Time: ~10 hours
Sleep: ~6.5-7 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:
125 x 5
142.5 x 3
157.5 x 2 (e1RM = 168)

Good sets with 1 saved in the tank after each set.

Deadlift:

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

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

Work Sets:
270 x 5
305 x 3
340 x 2 (e1rm = 363)

Good sets.

Assistance Exercises:

Safety Squat Bar Squat:

Warm-up Set:
70 x 10

Work Sets: (45% of Training Max)
140 x 8
– Rest 2 minute
140 x 8
– Rest 1.5 minute
140 x 6

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Posted by on February 29, 2016 in Training Log

 

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