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5/3/1: Cycle 14 – 3s Week: Squat (270 x 6 / TM 295 x 1): 6/17/13

17 Jun

Cycle 14 – 3s Week: Squat: 6/17/13

Solid 6 hours of sleep before I went to the gym and feeling decent (5/10)
Felt better as I progressed into my main lift (6/10) but started feeling fatigued as I worked on my assistance work.
Think I should have had more rest in order to have done a better session.

Info:

Weight: 173 lbs on 6/16/13

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 45 mins

Fasted Time: ~8 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minute Jump Rope

Main Lift:

Squat:

Warm-up Sets:
45 x 10
120 x 5
150 x 5
180 x 3

Work Sets:
210 x 3
240 x 3
270 x 6 (e1RM = 315)

Training Max Set:
295 x 1


Sets felt light.
Top set done with at least 1 more rep saved in the bank.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:
(35% of estimated 1RM)

105 x 7
– 1.5 minute rest
105 x 10
– 1.5 minute rest
105 x 7
– 1.5 minute rest
105 x 8
– 1.5 minute rest
105 x 7

Sets felt tough.
Decided to put on my belt starting with the 2nd set but still hurting.

Stiff Legged Deadlift):
(45% of Deadlift Training Max)

160 x 10
– 1 minute rest
160 x 10
– 1 minute rest
160 x 10
– 1 minute rest
160 x 7
– 1 minute rest
160 x 5

Felt really fatigued somehow (4/10)
Just pushed through as much as I can.

Hanging Leg Raise (Toes to Bar):

none

Finisher:

Jump Rope:

Work: 5 minutes

Felt real tired by the time I got this done! (3/10)

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Posted by on June 17, 2013 in Training Log

 

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