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5/3/1: Cycle 10 – 3s Week: Squat (260 x 3 / TM 285 x 1): 12/17/12

17 Dec

Cycle 10 – 3s Week: Squat: 12/17/12

Somewhat opposite of last squat session today.
Had around 4-6 hours of broken sleep which sucked.
I had to go to the gym much earlier than usual as I had to give the car to my wife around my usual gym time …
Felt real tired as I got ready to go to the gym.
Drank my standard pre-workout drink on the way to the gym and still didn’t feel as good as I wanted but was expected due to lack of quality sleep. (5/10)
I did gradually started feeling better albeit slowly.
Energy level started improving after the top work set of the squat (6/10) then improved even more as I did the stiff legged deadlifts (7/10)

Overall a good session and surprised myself by doing well despite the lack of quality sleep and even managed to have one of the fastest squat session and still do it under a fast!

Info:

Weight: 170 lbs since 12/16/12

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 0 mins

Fasted Time: 11 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minute Jump Rope

Main Lift:

Squat:

Warm-up Sets:
45 x 10
115 x 5
145 x 5
175 x 3

Work Sets:
200 x 3
230 x 3
260 x 3 (e1RM = 286)

Training Max:
285 x 1


Similar to last squat session.
I was not feeling “IT” until I was at the top set of my work set.
Could have done more and had at least 1-2 more reps in the tank on my top set but decided to just do the bare minimum to reserve energy for teh rest of my session as I am in a rush anyways.
Surprisingly enough, all my reps are way below parallel!
This is weird because when I am actually doing the squat it felt like I was not going as deep as I though I was going!
Maybe because I deloaded and the weight is lighter or the higher heel of my new Romaleos actually does help on my lift or both!

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:
(40% of estimated 1RM)

95 x 10
– 1.5 min rest
95 x 10
– 2 min rest
95 x 8
– 2 min rest
95 x 10
– 2 min rest
95 x 8

Took a risk and increased the weight and seems like a good gamble after doing it.
The sets was easy enough the first 5 reps but my endurance drops after that making it more difficult to complete the set.
Think I am doing better as I used a narrower stance and tried to make it just to parallel on depth.
Still needs improvement but I think am getting a little better.
Maybe I will try to film next session.

Stiff Legged Deadlift:
(40% of Deadlift Training Max)

140 x 10
– 1 min rest
140 x 10
– 1 min rest
140 x 10
– 1 min rest
140 x 10
– 1.5 min rest
140 x 10

Didn’t do “Touch & Go” this time but I think I made more defined movements this time around.
Less rest time made it feel a little more difficult compared to last session but doable enough.
I did started getting tired and dizzy after the 6th rep on the 4th set.

Hanging Leg Raise (Toes to Bar):

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

45 second rest between sets.
Surprisingly did a few more reps even with less rest time compared to last session!

Finisher:

Tabata Jump Rope:

Work Sets: 8 x 20s
Rests: 10s/Set

Had enough time to do a finisher and really enjoying these moments even though I am really tired by this time.

 

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Posted by on December 17, 2012 in Training Log

 

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