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5/3/1: Cycle 9 – 1s Week: Squat (340 x 1 / TM 350 x 0): 11/19/12

19 Nov

Cycle 9 – 1s Week: Squat: 11/19/12

Slept around 6-7 hours.
Should have slept an extra hour or so but I was playing on my PS3 again …
Ate decent meals the day before but didn’t have enough time for a full breakfast (wanted to have 4 eggs also) so just ate my left over 4oz steak before I had to go to the gym.
Felt great as I arrived at the gym and ready to take on todays squats! (7/10)
Good session overall but think I could have done better if I had a bigger meal and more sleep before I went to the gym.

Info:

Weight: 171.5 lbs since 11/18/12

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 30 mins

Fasted Time: 12 hours before breakfast

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:
270 x 5
305 x 3
340 x 1

Training Max Attempt:
355 x 0 * Fail


Work sets felt heavy and made sure to wear my belt for extra help.
Took some effort to get the 1 rep that I needed on the top set and glad I managed to do it considering the stalls the last couple of squat sessions.
Even though I made teh required lifts I think I will deload anyways for next session.
Attempted to do a single on my Training max this cycle but did not have enough strength to do it.
Had difficulty trying to bring it up for that single and I am positive I could have it if I was more prepared.
Was really hoping to get this as I managed to do 350 lbs x 1 last cycle.
Next time!

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:
(30% of estimated 1RM)
90 x 8
– 2 min rest
90 x 10
– 2 min rest
90 x 10
– 2 min rest
90 x 8
– 2 min rest
90 x 7

Felt better with the lift today.
made a wider stance which i think helped.
Decided to use my belt starting with the 2nd work set and made it easier but was running out of gas after a while.

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

145 x 10
– 1 min rest
145 x 8
– 1 min rest
145 x 8
– 1 min rest
145 x 8
– 1 min rest
145 x 8

Started getting fatigued from the 2nd set on.

Hanging Leg Raise (Toes to Bar):

1 x 8
1 x 7
1 x 6
1 x 5
1 x 5

1 minute rest between sets.
Feeling like dying as I was doing it.
Almost tempted to not do it but manned up.

Finisher:

Tabata Burpees w/ Pull-ups:

4 x 1
3 x 1
3 x 1
2 x 1
2 x 1
2 x 1
2 x 1
4 x 1

Was about to go home but decided to do a quick finisher.
Decided to do burpees with pull-ups at the end of each rep using the Tabata method.
Took my remaining energy but felt good afterwards … way afterwards!

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Posted by on November 19, 2012 in Training Log

 

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