Cycle 15 – 3s Week: Squat: 7/29/13

Slept for a solid 7.5 hours and feeling decent as I started my day (6/10).
Had to work in with a couple other people doing High Bar Squats on the Power Cage.
Worked out well as they ended up motivating me to work harder.

Energy level was good the whole session (6/10) and generally a good day!

Info:

Weight: 176 lbs on 7/28/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 1 hr 10 mins

Fasted Time: ~10-11 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minute Jump Rope
Glute Ham Raise superset w/ Ab Pull Down

Main Lift:

Squat:

Warm-up Sets:
45 x 10
125 x 5
155 x 5
185x 3

Work Sets:
215 x 3
245 x 3
275 x 5 (e1RM = 321)


Easy sets for the most part.
Think my chest is dropping a bit causing a slight unwanted forward lean.
May have to drop my ass further back as I drop in the hole while keeping my chest higher.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:

65 x 10
– 1 minute rest
65 x 10
– 1 minute rest
65 x 10
– 1 minute rest
65 x 10
– 1 minute rest
65 x 10

Still not used to front squats but I think I did better today.
Bar felt decent enough as I went through the motions.

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

140 x 10
– 1 minute rest
140 x 10
– 1 minute rest
140 x 10
– 1 minute rest
140 x 10
– 1 minute rest
140 x 10

Easy sets overall.

Hanging Leg Raise (Toes to Bar):

none

Finisher:

Jump Rope:

Work: 5 minutes

Just a quick use of the jump rope.
Think I am slightly tired by now and not using it very well.