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5/3/1: C3W4D3: Squat: 4/6/12

06 Apr

C3W4D3: 4/6/12

Solid 8 hours of sleep before work and felt like I could sleep some more.
Haven’t had a decent sleep like that in a while.
Must have really needed it from what I did last training session.
Arrived at the gym after work and actually felt great! (8/10)
The only issue was my left knee and shoulder was feeling a bit off but it went away after doing some mobility drills and warm-ups.
I think this is one of my better training sessions!

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Static/Dynamic Stretching

Main Lift:

Squat:

Power Clean Warm-up Set:
115 x 5

Squat Warm-up Sets:
120 x 5
150 x 5
180 x 3

Work Sets:
225 x 5
255 x 3
285 x 5 (1RM = 332) *Goal Met


No idea what it is but I felt awesome and solid on my squats today.
First 2 sets was easy and I think I could have done an extra rep or 2 if I really wanted too on the top set.
Maybe I am connecting all the dots today and making everything better.
Still some room for improvement but otherwise I am very happy.
Met my current strength goal for the Squats and achieved it with an extra 2 lbs for the 1RM!

Assistance Exercises:

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

Rest between sets I am not sure exactly as I ended up trying to teach someone how to squat properly during my rest times between sets.
1st set went slow but I think I got motivated teaching someone how to squat that the rest of the sets felt too easy!
I even ended up doing a “Touch & Go” way of deadlifting the last two sets!
No need for a belt at all also.

Hanging Leg Raise:

1 x 7
1 x 7
1 x 5
1 x 5
1 x 5

Was not able to do as much this time around as I decided to stop at the 5th set.

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1 Comment

Posted by on April 6, 2012 in Training Log

 

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One response to “5/3/1: C3W4D3: Squat: 4/6/12

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