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5/3/1: Cycle 8 – 3s Week: Squat (315 x 3): 9/19/12

19 Sep

 

Cycle 8 – 3s Week: Squat: 9/19/12

Had a great 7-8 hours of sleep during my night off!
This is also my 3rd day trying out LeanGains so still trying to get everything proper.
Last meal was at 9pm and can’t eat anything until 1pm after my session.
Drank 10g of BCAA with my White Flood on the way to the gym and felt decent as I arrived there. (7/10)
In my 40oz HydroFlask I filled with ice cold water and ice cubes and 2 servings Purple Wraath and 5g of BCAA.
Today’s session was difficult considering I normally eat soemthing before a training session.
Last time I lifted after a fast I think I did not do well at all.
This time I am supplementing with some BCAA and maybe it did help a little.

Should have decreased the weight on my accessory exercises though.
I was getting dizzy by the time I was doing my first couple sets of stiff legged deadlift!
Otherwise a good session from my first real fasted squats!
Did better than I was expecting for the day!

PS:
Started wearing a Rehband elbow sleeve for my right elbow.
Originally ordered and received an Inzer elbow sleeve but it was slightly too big and I did not like how it fit.
(Felt too bulky and provided more support than I wanted without providing the warmth that I wanted.)
So I returned the Inzer elbow sleeve for a refund and actually happy with the Rehband one.
It is not as “warm” or thick as the original Blue Rehband knee sleeve that I have but it did do the job well enough.

PPS:
My whole session today took 2 hours.
15-20 minutes of pre-workout warm-ups.
1 hr 45 mins of lifting.

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:

Squat:

Warm-up Sets:
45 x 10
100 x 5
140 x 5
175 x 5
210 x 3

Work Sets:
245 x 3
280 x 3
315 x 3 (e1RM = 346)


Was really sketchy with how I would perform due to the fast for LeanGains.
Accidentally did 1 more warm-up set due to me misreading my writing on my notebook.
Made sure to ask for a spotter just in case on my work sets and even wore my belt for all my work sets.
All work sets was done with 4-5 minute rest between sets just to be safe and get enough recovery time.
First work set was easy enough but I think I could have controlled my descent more.
Second work set seems to be better with a slight pause at the bottom.
Last work set was difficult for me to do.
Struggled getting it up from the whole and can see my body rough it on the way up!
At least my sets looked decent enough and parallel or lower!

PS:
Spotter on my last set was trying to convince me that my bar position is too low on my shoulder, my stance is too wide and my body is dropping down too much.
Tried to tell him I was doing a “Low Bar Squat” and somehow he didn’t understand the difference between a “Low Bar” vs a “High Bar” squat even after I explained it to him. Just tried to tell me that “A squat is a squat” …
Once I realized he does not know the difference between an “Low Bar” vs “High Bar” squat I just thanked him and continued on my routine.
Funny thing was his buddy was squatting 10 plates ATG High Bar Squats and was trying to explain to him I was right …

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:
(35% of estimated 1RM)
95 x 5
– 1.5 min rest
95 x 7
– 1.5 min rest
95 x 7
– 1.5 min rest
95 x 7
– 2 min rest
95 x 5

Really struggling with these compared to the last time.
Should have dropped the weight considering I am training fasted.
Definitely will drop the weight next time.

Stiff Legged Deadlift:
(35% of Deadlift Training Max)

160 x 10
– 1.5 min rest
160 x 10
– 1.75 min rest
160 x 10
– 2 min rest
160 x 10
– 2 min rest
160 x 10

Sets felt progressively easier after each set.
But I started feeling dizzy after each set starting after the 2nd set.
Definitely need to drop the weight next session on all my acessory work while doign LeanGains for now.

Hanging Leg Raise (Toes to Bar):

1 x 8
1 x 8
1 x 7
1 x 5
1 x 5

1 minute rest between sets.
Felt like dying at this point.
Almost decided to skip this but toughed it out.
Felt easier doing this with a chin-up grip as oppose to a pull-up grip.

Conditioning:

Dog Walk:

Distance: 1.6 miles
Time: 32m 20.6s

Short walk with my dogs after my session.
Easy pace and let me catch my breath just walking them.

 

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Posted by on September 19, 2012 in Training Log

 

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