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5/3/1: Cycle 4 – 3s Week: Squat: 3/3/14

03 Mar

Cycle 4 – 3s Week: Squat: 3/3/14

Slept around 6.2 hours before work.
Felt average as I went to the gym (5/10) and didn’t feel better until I started my squat work sets (6/10).

Switched back to Hypertrophy Phase template as the SST assist work was just too much for me right now.
Surprisingly decent session though and energy level was steady for the rest of the session.

I was actually feeling good enough that I did an extra set on the squat and did a single for 315!

Info:

Body Weight: 174 lbs on 2/23/14

Pre-workout Warm-up Time: 15-20 minutes

Training Time: 1 hr 34 mins

Fasted Time: ~10-11 hours

Pre-workout Warm-ups:

Foam Rolling
Limber 11
Dynamic Stretching
Mini-Band Exercises
Box Jumps (2 x 5)

Main Lift(s):

Squat:

Warm-up Sets:
45 x 5/5
135 x 5
165 x 5
200 x 3

Work Sets:
235 x 3
265 x 3
300 x 3 (e1RM = 330)

315 x 1

First 2 sets felt easy enough.
Was only able to get 3 on the 3rd set even though I was planning for 4 reps.
From the angle I am not sure if I hit parallel or not.
Was feeling good enough and wanted to make up for my poor performance on the OHP day that I did a 4th set and did 315 for a single and felt like I probably could have done a double if I really wanted to!

Assistance Exercises:

Front Squat:

45 x 10

(50% of e1RM)
90 x 10
– 2 minute rest
90 x 10
– 2.75 minute rest
90 x 10
– 2 minute rest
90 x 10
– 2 minute rest
90 x 8
– 2 minute rest

Still feeling good but reps sucked.
Should have done a lighter weight.

Stiff Legged Deadlift:

(40% of Training Max)
150 x 10
– 1.5 minute rest
150 x 10
– 1.5 minute rest
150 x 10
– 1.5 minute rest
150 x 10
– 2.25 minute rest
150 x 10

Still feeling decent but need extra second to catch my breath.

May need to drop weight here too also.

Toes to Bar:

1 x 9
– 60 second rest
1 x 8
– 90 second rest
1 x 8
– 90 second rest
1 x 6
– 120 second rest
1 x 5

Still feeling good but wore me out!

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Posted by on March 3, 2014 in Training Log

 

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