5/3/1: C3W2D1: Squat: 3/18/12

18 Mar

C3W2D1: 3/18/12

Slept around 7 hours of solid sleep before work.
Got home then walked the dogs and went straight to the gym afterwards.
Felt a little better compared to last weeks session when I got to the gym but still not great (7/10).
Just a decent session.

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Static/Dynamic Stretching

Main Lift:


Power Clean Warm-up Set:
95 x 5

Squat Warm-up Sets:
45 x 10
120 x 5
150 x 5
180 x 5

Work Sets:
195 x 5
225 x 5
255 x 5 (1RM = 297)

First 2 work sets felt decent enough.
All sets I felt strong doing but I just ran out of gas on the top set.
Goal was to try 9 reps on the top set and I just managed 5, at least I made the minimum reps.

Assistance Exercises:

BBB Deadlift:
(60% of Training Max)
210 x 10
210 x 10
210 x 10
210 x 9 (w/ belt)
210 x 10 (w/ belt)

Rest between sets are 2.5 to 3.5 minutes.
This really burned my lower back!
Decided to put on my belt for the last 2 sets.
I must be doing something wrong on the 4th rep due to only able to do 9 but I easily did 10 reps on the 5th set!

Hanging Leg Raise:

I ran out of time and I also felt real fatigued by this time and ran out of gas.
Decided to go home and rest.


Posted by on March 18, 2012 in Training Log


Tags: , , , , , , , , , ,

2 responses to “5/3/1: C3W2D1: Squat: 3/18/12

  1. Joe

    March 19, 2012 at 10:24 pm

    Hi – As someone who is at a VERY early stage of 5×5 workout (only just deadlifting 165lbs!) I just stumbled across your BB threads from as early as 2008. I have read every post from thread to thread all the way up to here… Inspiring stuff and I hope to msg you in a few months to say I’ve made big progress! I’m yet to stall or deload so reading your posts has prepared me for the inevitable. I’m actually looking forward to that stage as it will mean I’m finally testing myself.

    I, too, am a Dad with a young kid and not rolling in the cash so I can relate to a lot of your posts. I am about the same height and also find deadlifting easy compared to everything else (at this early stage)… I do wonder, maybe you (like me) have long arms in proportion to your height?This would make deadlifting easier and bench/ ohp harder… right?

    Keep up the good work.



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