5/3/1: C4W3D2: Squat: 5/2/12

02 May

C4W3D2: 5/2/12

Solid 7 hours of sleep.
Could have had more but the wife decided she wants to be a comedian and try to keep me up later than I wanted.
Felt good as I arrived at the gym and start my day. (8/10)
Overall a good session and almost made my current strength goal!

Pre-workout Warm-ups:

Foam Rolling
Dynamic/Static Stretching

Main Lift:


Power Clean Warm-up Set:
115 x 3

Squat Warm-up Sets:
45 x 10
125 x 5
155 x 5
190 x 3

Work Sets:
220 x 3
250 x 3
280 x 6 (1RM = 336)

Felt real good as I did my warm-up sets and progressed to my work sets!
First 2 work sets felt easy enough and decided to do a pause at the bottom just for fun.
Managed to get the 6 reps I wanted to do on the top set and probably could have done 1 more if I wanted to BUT it would have totally wore me out.
So close to my strength goal but I will just try to get it next squat session!

Assistance Exercises:

BBB Deadlift:
(70% of Training Max)
255 x (5 x 10)

Rest between sets started off at 1.5 minutes and progressed to 3 minutes.
Did them all with no belt this time but I was not tough enough to do the 10 reps I wanted for each set.
I think next cycle I will do a reverse pyramid scheme instead.

Hanging Leg Raise (Toes to Bar):

5 x 5

Real short rest between sets here, from 45 seconds to 1 minute.
Think the deads wore me out a bit and was not able to do the 10 reps I wanted to do on each set.
Also did not feel like doing 10 sets of 5 so just finished my session with 5×5.

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Posted by on May 2, 2012 in Training Log


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