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5/3/1: Cycle 3 – 1s Week: Squat: 11/17/14

17 Nov

Cycle 3 – 1s Week: Squat: 11/17/14

Decent sleep and felt good as I start my day.
Energy level was good consistently through the session (6/10) and a slight spike at the end (7/10).

All lifts was great with the only issue being my left elbow still..
Otherwise a great session!

Info:

Body Weight: 165.6 lbs on 11/2/14
Pre-workout Warm-up Time: 15 minutes
Training Time: 1 hr 16 mins
Fasted Time: ~9-10 hours
Sleep: ~7 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Box Jumps (41″ 4 x 2)

Main Lift(s):

Squat:

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

Work Sets:
200 x 5
230 x 3
255 x 4 (e1RM = 289)

All lifts felt easy today.
Warm-up sets was paused at the bottom at the end of the set.
Top set felt like I could have done at least 1 more if needed.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

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

Sets somehow felt not so bad today.
Maybe add another 5 lbs next session.

Stiff Legged Deadlift w/ Fat Gripz:

135 x 6
– 1 minute rest
135 x 8
– 1 minute rest
135 x 7
– 1 minute rest
135 x 6
– 1.25 minute rest
135 x 7

Decent sets.
Grip and left elbow acting up starting from the 3rd set.

Toes-to-Bar

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

Tough sets.
But a couple reps more than last session.

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Posted by on November 17, 2014 in Training Log

 

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