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5/3/1: Cycle 16 – 3s Week: Squat (285 x 5): 9/9/13

09 Sep

Cycle 16 – 3s Week: Squat: 9/9/13

Slept for around 7 hours but felt average as I headed to the gym (5/10).
Energy level raised slightly as I was about to do my squat warm-up sets (6/10) and stayed like that the rest of the session.
Some weird reason it seems like my head isn’t screwed on correctly and I was second guessing my form.

Managed to do all I wanted to do but still felt like just an average session …

PS:
Not sure if it’s the prowler push or the epsom salt bath or both.
But I didn’t get my usual DOMS the next day!

Info:

Weight: 174.4 lbs on 9/8/13

Pre-workout Warm-up Time: 25-30 minutes

Training Time: 1 hr 10 mins

Fasted Time: ~10-11 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Mini-Bands Exercises
Horizontal & Vertical Jumps
Glute Ham Raise superset w/ Ab Pull Down

Main Lift:

Squat:

Warm-up Sets:
45 x 10
130 x 5
160 x 5
190 x 3

Work Sets:
225 x 3
255 x 3
285 x 5 (e1RM = 332)


Somehow I felt like I am not tight enough during the 2nd and 3rd work set.
Was iffy on depth and think I just barely made parallel on most of my reps.
Think I need to focus more on my form as I do my warm-up sets next time.

Assistance Exercises:

Front Squat w/ straps:

Warm-up Set:
45 x 10

Work Sets:
(25% of estimated Training Max)

65 x 10
– 1.75 minute rest
65 x 10
– 1.75 minute rest
65 x 10
– 1.5 minute rest
65 x 10
– 2 minute rest
65 x 10

Decided to drop the weight a bit to work on form.
Weight felt real easy enough at this weight.
Now I will have to try to do the same weight but with slightly less rest time next session before I increase the weight!

Stiff Legged Deadlift):
(36% of Deadlift Training Max)

135 x 10
– 1 minute rest
135 x 10
– 1 minute rest
135 x 10
– 1.5 minute rest
135 x 10
– 1.75 minute rest
135 x 10

Sets felt real easy enough since I dropped the weight some.
Going to try for only 1 minute rest each set before increasing the weight.

Hanging Leg Raise (Toes to Bar):

none

Finisher:

Recovery Prowler Push:

Weight: Sled + 50 lbs
Time: 15 minutes
Rest: Whenever

Decided to just do a prowler push after the gym once I got home.
Think it helped with my recovery!

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Posted by on September 9, 2013 in Training Log

 

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