Cycle 13 – 3s Week: Squat: 5/6/13

Slept around 5-6 hours before I started my early bird gym session.
The day before I had a bad case of diarrhea.
I ate decently but I think my nutrients escaped out of the other end …
Started of arriving at the gym feeling average (5/10).
Started feeling a tad better after I finish my pre-workout warm-ups (6/10) and actually felt even better as I started my squat work sets (7/10)!
But it went all down hill from there and I decided to cut my losses by skipping most of my assistance exercises and calling it a day.

At least I managed to do the main lift awesomely!


Weight: 171.0 lbs on 5/5/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 1 hr 0 mins

Fasted Time: ~8 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minute Jump Rope

Main Lift:


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 5 (e1RM = 303)

Training Max Set:
285 x 1

The weight itself felt easy enough to handle on every set.
Surprisingly enough, I felt confident to count a “One One Thousand” pause before I explode upwards from the hole!
Felt like I could have done at least 1 more on the top set as well.
Finished the lift feeling good but that’s about it for today.

Assistance Exercises:

Front Box Squat:

Warm-up Set:
45 x 10

Work Sets:
(40% of estimated 1RM)

95 x 8
– 1 minute rest
95 x 7
– 1 minute rest
95 x 6
– 1 minute rest
95 x 5
– 1 minute rest
95 x 5

Energy level drastically dropped as I started this! (5/10)
Almost decided to stop after a couple sets but decided to at least finish it all.
Once I completed all the sets I decided to skip the rest of the assistance work.

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


Hanging Leg Raise (Toes to Bar):



Jump Rope:

Work: 5 minutes
Rest: none

Had enough energy to do a quick finisher and some stretches before I left the gym.