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5/3/1: Cycle 2 – 3s Week: Squat: 9/15/14

15 Sep

Cycle 2 – 3s Week: Squat: 9/15/14

Had crappy sleep and felt just average as I headed to the gym (5/10).
Decided to try some box jumps as part of my warm-up for squat/deadlift days.
Wanted to see how high I can go but the ceiling at my gym prevented me to go higher than 43″.

Main lift was fine but accessory work was tough.
As I was finishing my session I decided that I should keep my rest time 1 minute for most of my accessory work even if I can’t complete the sets.
Keep the weight until I can do 5×10 on the required accessory work.

Definitely think I could have performed better if I had better sleep.

Info:

Body Weight: 165 lbs on 9/7/14
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 12 mins
Fasted Time: ~9-11 hours
Sleep: 6-6.5 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Box Jumps (33″ 1×3, 37″ 1×3, 43″ 1×3)

Main Lift(s):

Squat:

Warm-up Sets:
45  x 10
105 x 5
130 x 5
155 x 3

Work Sets:
180 x 3
205 x 3
230 x 7 (e1RM = 284)

Sets felt easy enough.
Did a pause at the end of each set except for the top set.
Top set felt like I could have done 1 more rep if needed.

Assistance Exercises:

Front Squat:

85 x 10
– 1.5 minute rest
85 x 9
– 1.5 minute rest
85 x 7
– 1.5 minute rest
85 x 7
– 1.5 minute rest
85 x 8

Tough sets.

Stiff Legged Deadlift:

155 x 10
– 1 minute rest
155 x 8
– 1 minute rest
155 x 8
– 1 minute rest
155 x 8
– 1 minute rest
155 x 7

Tough sets and wore me out.

Toes-to-Bar

1 x 10
– 1 minute Rest
1 x 10
– 1 minute Rest
1 x 8
– 1 minute Rest
1 x 6
– 1 minute Rest
1 x 5

Tough sets and definitely felt bet after this (5/10).

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Posted by on September 15, 2014 in Training Log

 

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