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5/3/1: Cycle 3 – 3s Week: Squat: 11/3/14

03 Nov

Cycle 3 – 3s Week: Squat: 11/3/14
Decent rest but I only felt average as I start and end my day (6/10).

Energy level was mostly the same through the session.
Only managed a little over my minimum on the main lift but didn’t have it to do my goal for the day.
Not bad but felt I could have done better in a better day.

Struggled with the SLDL with Fat Gripz and I think I will drop the reps a little to help build myself up on it.
Otherwise a decent training session.

Info:

Body Weight: 165.6 lbs on 11/2/14
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 5 mins
Fasted Time: ~11-12 hours
Sleep: ~7 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Box Jumps (37″ 5 x 3)

Main Lift(s):

Squat:

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

Work Sets:
190 x 3
215 x 3
240 x 5 (e1RM = 280)


All sets felt decent enough.
Managed over the minimum for the day on the top set but wanted to do 7 reps and only managed 5 with 1 saved in the bank.

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

Somehow these didn’t feel as tough as last session.
Going to add 5 lbs next time.

Stiff Legged Deadlift w/ Fat Gripz:

135 x 10
– 1 minute rest
135 x 10
– 1 minute rest
135 x 10

Tough sets and I think I somehow mess up my right wrist while doing these.
Next time I will try only 6-8+ reps for 5 sets until I can build up to 10 reps on each set.

Toes-to-Bar

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

Tough sets.
Made the decent of my legs nicely controlled making it harder.

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Posted by on November 3, 2014 in Training Log

 

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