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5/3/1: Cycle 9 – 3s Week: Squat (320 x 1 Stall): 11/5/12

05 Nov

Cycle 9 – 3s Week: Squat: 11/5/12

Slept around 6-8 hours before going to the gym.
Arrived at the gym decent feeling (6/10) and started feeling slightly better by the time I did my work sets (7/10) which is around the 14th hour of my fast.
Didn’t learn my lesson from the last couple sessions that squatting fasted is not optimal for me.
But it didn’t feel as bad as I did last squat session.
I did feel fine most of the session and the rest of the day afterwards.
Definitely need to eat something next squat session to finalize my opinion on squatting fasted or not.

Info:

Weight: 172.5 lbs since 11/4/12

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 30 mins

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:

Squat:

Warm-up Sets:
45 x 10
145 x 5
180 x 5
215 x 3

Work Sets:
250 x 3
285 x 3
320 x 1 * Stall


So today I had some decent sleep but started my lift under a fast.
Didn’t feel as bad but I still didn’t feel as strong as I was hoping for.
Stalled again and definitely will deload the squat next cycle.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:
(30% of estimated 1RM)
90 x 10
– 1.5 min rest
90 x 10
– 1.75 min rest
90 x 7
– 1.75 min rest
90 x 7
– 2 min rest
90 x 10

Still not feeling perfect on this lift.
I even used straps on the 4th and 5th set which made it feel easier.

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

145 x 10
– 1 min rest
145 x 10
– 1.5 min rest
145 x 10
– 1.5 min rest
145 x 10
– 1.5 min rest
145 x 10

Easy sets for the most part.
Started to get tiring on the last set.

Hanging Leg Raise (Toes to Bar):

1 x 8
1 x 8
1 x 8
1 x 6
1 x 5

1 minute rest between sets.
Difficult to do and still unable to do my desired 10 reps per set.
Made it all with a complete stop on each rep though.

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Posted by on November 5, 2012 in Training Log

 

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