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5/3/1: C6W3D2: Squat (300 x 3): 7/10/12

10 Jul

C6W3D2: 7/10/12

Rough few days lately of not getting enough rest and staying up too long.
Had around 6-7 hours and a short nap before I got ready to go to the gym in the morning.
Arrived at the gym not feeling spectacular at all even with my pre-workout drink. (6/10)
It was a decent session even though my right wrist is still sprained a bit from a few weeks ago.
Unfortunately I think I messed up my left hip on my last session a few days ago and did not realize it until after today’s session.
Not hurt but it feels a tad tight and sore.
I may need to watch myself and take it a bit easier the next few sessions as I do not want to be out of the game.

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:

Squat:

Power Clean Warm-up Set:
115 x 3

Squat Warm-up Sets:
45 x 10
135 x 5
165 x 5
200 x 3

Work Sets:
235 x 3
265 x 3
300 x 3 (e1RM = 330)


Everything was going well up to the top set.
My goal was 5 reps but somehow I pussied out.
Think it had to do with me still somewhat fearful of hurting myself again.
Took the safe road and just stopped after the bare minimum of 3 reps on the top set.

Assistance Exercises:

BBB Deadlift:
(50% of Training Max)

190 x (5 x 10)

Around 2-2.5 minute rest between sets.
Sets felt easier after the first set once I got my form proper.

Hanging Leg Raise (Toes to Bar):

1 x 10
1 x 8
1 x 7
1 x 7
1 x 6

60 second rests between each set.

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Posted by on July 10, 2012 in Training Log

 

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