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5/3/1: Cycle 16 – 1s Week: Squat (300 x 3): 9/23/13

23 Sep

Cycle 16 – 1s Week: Squat: 9/23/13

Around 6.5 hours sleep.
Must be excited due to squat day!

Solid session overall.
Starting today, I plan to do some paused type squats at the end of my warm-up sets.
(ie: If warm-up set is 5 reps, then I pause at the bottom for 5 breaths.)

Info:

Weight: 177 lbs on 9/22/13

Pre-workout Warm-up Time: 30 minutes

Training Time: 1 hr 30 mins

Fasted Time: ~10 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:
240 x 5
270 x 3
300 x 3 (e1RM = 330)


Felt strong while doing paused breath at the botom of my warm-up sets.
Work sets 1-2 was good.
Somehow almost lost it when I hit the hole on my 1st rep of the top set.
Think that discouraged me to get the 4 rep goal I wanted.
Still toying with the elbow under the bar position and may need a slightly wider grip.

Assistance Exercises:

Front Squat w/ straps:

Warm-up Set:
45 x 10

Work Sets:
(25% of estimated Training Max)

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

Better sets but still tough.
At least dropped the rest time between sets!

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

150 x 10
– 1 minute rest
150 x 10
– 1 minute rest
150 x 10
– 1.5 minute rest
150 x 10
– 1.5 minute rest
150 x 10

Nice good sets.
Easy enough until the last 2 sets.

Hanging Leg Raise (Toes to Bar):

none

Finisher:

none.

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Posted by on September 23, 2013 in Training Log

 

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