5/3/1: C3W3D2: Squat: 3/28/12

28 Mar

C3W3D2: 3/88/12

Tried to prep myself for a good amount of rest by taking 3 ZMA tabs 1.5 hours before bed.
As my pre-bed meal I ate a 6 oz NY strip and some sauteed spinach and washed it down with a whey protein shake mixed in whole milk.
I slept like a baby for around 4 hours and woke up needing to pee!
After that I tried to sleep again but ended up just laying in bed for 2 hours
So I finally got out of bed, took my dogs out, helped my son with homework, ate my proatmeal and prepped the rest of my stuff for the gym while I await for my wife to get back home from work.
I somehow managed to take around an hour nap until my wife got home and I drove straight to the gym.
Arrived at the gym feeling excellent somehow, probably from the 1.5 servings of White Flood I just drank! (9/10)
I went to the gym with the plan of ONLY doing the main lift and I finished doing everything else!
Lifts was excellent today and miraculously felt too easy despite the amount of rest I managed to squeeze in before the training session.
Have a feeling that stimulants, like White Flood, really makes a huge difference in my performance at the gym!

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 3

Work Sets:
210 x 3
240 x 3
270 x 5 (1RM = 315)

The whole sets felt easy enough to do somehow.
1st set was too easy that I decided to do some pauses at the bottom!
I had no problems getting my goal of 5 reps on the top set but no idea why I just stopped from there knowing I can do a couple more reps.

Assistance Exercises:

BBB Deadlift:
(60% of Training Max)
210 x (5 x 10)

Think my rest time was between 1-3 minutes between sets.
(Broke my GymBoss timer last session 😦 )
The whole sets felt too easy this session!
I managed to do all without a need to use a belt this time also!
Surprisingly much better and easier compared to the last session!

Hanging Leg Raise:

10 x 5

Starting to get a little tired here so just did 10 sets of 5 instead of 5 sets of 10.
Around 30-60 second break between each set and made sure I pause after each rep.
This burns!

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Posted by on March 28, 2012 in Training Log


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