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5/3/1: Cycle 3 – 3s Week: Squat (305 x 3): 1/6/14

06 Jan

Cycle 3 – 3s Week: Squat: 1/6/14

Still having sleep deprivation issues.
Only 4 hour sleep then a 1.5 hour nap before work.
Decent feeling as I arrived at the gym (6/10) and for the rest of the session.

Good session overall and even lifted heavier than planned due to bad math.

Info:

Body Weight: 181 lbs on 12/29/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 2 hr 5 mins

Fasted Time: ~8-9 hours

Pre-workout Warm-ups:

Foam Rolling
Limber 11
Dynamic Stretching
Mini-Band Exercises

Main Lift(s):

Squat:

Warm-up Sets:
45 x 5/5
130 x 5
160 x 5
195 x 3

Work Sets:
225 x 3
260 x 3
*305 x 3 (e1RM = 335)

* Supposed to be 290

Lifts was easy enough.

Paused at the bottom for the warm-ups as usual.

Wanted to do 4 reps on the top set but somehow felt heaviuer than expected.

Then I realized when I rechecked my spreadsheet at home that I lifted heavier than I was supposed to today!

Assistance Exercises:

Front Squat:

45 x 10

(38% of e1RM)

100 x 10

– 2 minute rest
100 x 10
– 2 minute rest
100 x 10
– 2 minute rest
100 x 10
– 2.5 minute rest
100 x 8
Realized one of the key things I was doing wrong was not pushing my elbows in.

Fixed that and it helped.

Got tired and brain wouldn’t let me do the last 2 reps on the last set.

Stiff Legged Deadlift:

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

Once I focused on a tighter grip from the 2nd set and on made the lift easier.

Hanging Windshield Washer & Toes to Bar:

HWW: 1 x 6
TTB: 8
– 30 second rest
HWW: 1 x 4
TTB: 1 x 6
– 30 second rest
HWW: 1 x 4
TTB: 1 x 6
Had second wind and was originally just going to do Toes to bar.
Then I had a bright idea to superset it with hanging windshield wipers while I am dangling on the pull-up bar.
Good times!

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Posted by on January 6, 2014 in Training Log

 

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