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!
