Cycle 12 – 3s Week: Squat: 3/25/13

Solid 5-6 hours of sleep.
Could have slept more but woke up needing to pee and couldn’t go back to sleep.
Despite that I was alert and feeling good.
Made sure to backload well enough last night by having rice and noodles at the hibachi restaurant we went to.
Even had the left over rice and noodles that my wife couldn’t finish and then had a Hypertrophic shake with 1/2 a pastry before bed.
I was on a food coma for a bit on the ride home!

For shit and giggles I took my weight and body fat after my morning crap and was surprised to note I gained 3.4 lbs but only 0.1% body fat since yesterday morning!

Arrived at the gym feeling really good (7/10) but noted that my lower back is still somewhat tender feeling and my left hip is a little off.
Finished my pre-workout warm-ups feeling nice and energy level was great most of the session.

Think this deload should do me well even though I just deloaded last cycle.
Overall a great session.


Weight: 170 lbs since 3/25/13

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 20 mins

Fasted Time: ~11 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
1 minute Vertical Jumps
2 minute Jump Rope

Main Lift:


Warm-up Sets:
45 x 10
110 x 5
140 x 5
165 x 3

Work Sets:
195 x 3
220 x 3
250 x 7 (e1RM = 308)

Training Max Set:
275 x 1

Sets felt real easy due to the deload.
Made sure my form was good the whole time.
Attempted to have my elbows under the bar like a pillar but didn’t work well for me during the warm-up sets.
With my wide stance my elbows was hitting my thighs when I hit the hole!
Seems my elbow placement is better behind me and up as much as I can like Rippetoe suggests.

Energy level boosted slightly as I started my work sets. (8/10)
On the top work set my goal was only 7 reps to beat the e1RM from last session and did it easily and could have done at least 2 more if I wanted to really push it.
Going to make this lower weight the next few sessions to improve my form even more!

Assistance Exercises:

Front Box Squat:

Warm-up Set:
45 x 10

Work Sets:
(30% of estimated 1RM)

70 x 10
– 1.5 min rest
70 x 10
– 1.5 min rest
70 x 10
– 1.5 min rest
70 x 10
– 1.5 min rest
70 x 10

Energy level dipped slightly as I started (7/10)
Really wanted to keep my rest time below a minute but needed to catch my breath.
Seems the adrenaline is slowly going down and the insufficient sleep is starting to hit me.
Also ran out of my Glycofuse induced Sustainer shake and had to refill it only with water.
Still suck with front squats but think I am slowly getting better.

I did have to hold my tongue as I watched some guy doing 1/4 squats at the squat rack near me as I was doing front squats.
Guy had his heels lifting off the ground, upper and lower back rounding and going down 4 inches tops!

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

135x 10
– 1 min rest
135 x 10
– 1 min rest
135 x 10
– 1.5 min rest
135 x 10
– 1.5 min rest
135 x 10

Felt my lower back tenderness as I started this.
Not as bad as last time.
Now I am thinking I probably pulled it doing a bad pull a while ago.
Placed 2 plates under my feet and did them nice and easy.

Hanging Leg Raise (Toes to Bar):

1 x 10
Rest 1 minute

1 x 8
Rest 1 minute

1 x 7
Rest 1 minute

1 x 7
Rest 1 minute

1 x 7

Energy level dropped a bit more as I worked on this. (6/10)
Fatigue starting to set in but pushed myself anyways


Jump Rope:

Work: 5 minutes
Rest: none

Getting even more tired now and using up my last bit of energy for the session. (5/10)