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5/3/1: Cycle 3 – 5s Week: Squat: 10/20/14

20 Oct

Cycle 3 – 5s Week: Squat: 10/20/14

Last week was supposed to be a “Deload Week” but ended up doing “Jack Shit”!
Decent sleep last night but only felt decent as I started my day (5/10) but energy skyrocketed as I started my warm-up sets for my main lift (7/10).
Somehow my energy dropped as I did the 2nd half of my assistance work so I cut down the volume by 2 sets.

I did decide to start using my Fat Gripz on the stiff legged deadlifts to work on grip but I think I paid the price on that.

At least my main lift was excellent today which is what matters!

Info:

Body Weight: 165 lbs on 10/20/14
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 12 mins
Fasted Time: ~12-13 hours
Sleep: ~7 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Box Jumps (33″ 6 x 3)

Main Lift(s):

Squat:

Warm-up Sets:
45  x 10
110 x 5
135 x 5
160 x 3

Work Sets:
175 x 5
200 x 5
230 x 8 (e1RM = 291)

All sets felt nice and easy.
Paused at the bottom of each set except the top work set.
1 rep saved in the tank on the top set.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:
90 x 10
– 1 minute rest
90 x 10
– 1 minute rest
90 x 10
– 1 minute rest
90 x 10
– 1 minute rest
90 x 10

Sets made my legs feel like jelly when I finished.
Felt tough and going to stay the same weight next session.

Stiff Legged Deadlift w/ Fat Gripz:

135 x 10
– 1.5 minute rest
135 x 10
– 1.5 minute rest
135 x 10

Dropped the weight some due to using Fat Gripz on the bar.
Damn this was tough and almost made me want to cry.
Somehow was feeling dizzy at the end of each set so only did 3 sets instead of 5.

Toes-to-Bar

1 x 8
– 1 minute Rest
1 x 6
– 1 minute Rest
1 x 6

Was feeling gassed out so only did 3 sets instead of 5.

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Posted by on October 20, 2014 in Training Log

 

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