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5/3/1: Cycle 12 – 1s Week: Squat (265 x 3 / TM 275 x 1): 4/8/13

08 Apr

Cycle 12 – 1s Week: Squat: 4/8/13

Had the weekend off and solid 5-6 hours of sleep.
Should have slept more but I think I get excited during squat days and couldn’t go back to sleep even though I had plenty of time for it!
Backload the night before was sufficient I think (~ 6 tacos, a slice red velvet cheesecake from Cheesecake Factory and Hypertrophic Shake w/ 20g Dextrose).
Drove to the gym feeling somewhat mediocre (5/10) and felt like this most of the session!

Decent session overall but I think it would have been better if I had more rest!
My meals the day before was good and supplements during the session remained the same as the last time when I was feeling awesome!

But despite having the same amount of rest as last squat session, today was not as great.
Still managed to do more than necessary so still a decent day.

Info:

Weight: 168 lbs since 4/7/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 1 hr 30 mins

Fasted Time: ~8-9 hours

Pre-workout Warm-ups:

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

Main Lift:

Squat:

Body Weight: 168 lbs on 4/7/13

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

Work Sets:
210 x 5
235 x 3
265 x 3 (e1RM = 291)

Training Max Set:
275 x 1


Sets felt easy enough from warm-up sets to the first 2 work sets.
Was just not feeling as powerful and energetic.
Goal was 5 reps on the top work set but was not feeling it so stopped at 3 reps.
Still above what I needed for the day but disappointed I didn’t had it in me today to do all the reps I wanted.

Assistance Exercises:

Front Box Squat:

Warm-up Set:
45 x 10

Work Sets:
(35% of estimated 1RM)

80 x 10
– 1 minute rest
80 x 10
– 1 minute rest
80 x 10
– 1 minute rest
80 x 10
– 1 minute rest
80 x 10

Feeling a little bit better (6/10) with that slight rest transitioning from back squat to front squat.
Increased the weight slightly while also managing to decrease my rest time compared to last session.
I think I was able to do my front squats better, at least it felt like it did, but didn’t film myself to critic it afterwards.

Stiff Legged Deadlift on Deficit (2 45 lb plates stacked):
(40% of Deadlift Training Max)

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

Feeling somewhat less energetic as I did this (5/10).
Tried to take this easy as I was feeling the tenderness on my lower back.

Hanging Leg Raise (Toes to Bar):

1 x 10
Rest 45 seconds

1 x 8
Rest 45 seconds

1 x 8
Rest 45 seconds

1 x 7
Rest 45 seconds

1 x 6

This was hard to do as I try to decrease my rest time compared to last session.
Think if I took that extra 15 more seconds of rest between sets I would have been able to do all 10 reps I wanted.

Finisher:

Jump Rope:

Work: 5 minutes
Rest: none

Feeling fatigued by the time I started this (4/10) and was so happy when I finished!

 

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Posted by on April 8, 2013 in Training Log

 

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