5/3/1: Cycle 15 – 1s Week: Squat (290 x 3): 8/12/13

12 Aug

Cycle 15 – 1s Week: Squat: 8/12/13

Not too good sleep before training.
Around 5.5-6 hours of sleep and woke up a couple times.
Felt decent as I started heading to the gym (5/10).

Generally a good session but think it could have been better if I had a better quality sleep before training.

Still taking it easy and no conditioning this week.
Trying to get used again with work and not having enough time to do everything I want …


Weight: 174 lbs on 8/11/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 1 hr 10 mins

Fasted Time: ~8-9 hours

Pre-workout Warm-ups:

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

Main Lift:


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

Work Sets:
230 x 5
260 x 3
290 x 3 (e1RM = 319)

Started feeling slightly better as I started my warm-up sets (6/10).

But the bar felt decently heavy today somehow, probably due to not being fully rested.

Goal was 4 reps on the top set and I think I could have done it but the plastic lock on my Rehband Warm Pants was digging into my belly due to wrong placement of my belt.

Assistance Exercises:

Front Squat w/ straps:

Warm-up Set:
45 x 10

Work Sets:

75 x 10
– 1.5 minute rest
75 x 10
– 1.5 minute rest
75 x 10
– 1.5 minute rest
75 x 10
– 1.5 minute rest
75 x 10

Decided to do all sets w/ straps to hold on too as I saw in some training tip video somewhere, think T-Nation.

Definitely did help and I didn’t hurt until the last set.

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

145 x 10
– 1 minute rest
145 x 10
– 1 minute rest
145 x 10
– 1 minute rest
145 x 10
– 1 minute rest
145 x 10

Nice easy sets.

Hanging Leg Raise (Toes to Bar):




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Posted by on August 12, 2013 in Training Log


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