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.
