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)
