Cycle 4 – 3s Week: Squat: 12/15/14
Not so good amount of sleep and decent feeling as I start the day.
As usual, energy level improved slightly after warm-ups and sustained the rest ofthe session.
Still having right wrist and hip/back issues but improving.
Otherwise a good session.
Info:
Body Weight: 166.4 lbs on 11/30/14
Pre-workout Warm-up Time: 15-18 minutes
Training Time: 1 hr 7 mins
Fasted Time: ~12-13 hours
Sleep: ~6 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
140 x 5
165 x 3
Work Sets:
195 x 3
220 x 3
250 x 5 (e1RM = 292)
Nice easy sets until the 2nd work set.
Paused at the end of the sets until the 2nd work set also.
Managed the top set goal with 1-2 reps saved in the tank.
Assistance Exercises:
Front Squat:
Warm-up Set:
45 x 10
Work Sets:
105 x 10
– 1 minute rest
105 x 10
– 1 minute rest
105 x 10
– 1 minute rest
105 x 10
– 1 minute rest
105 x 10
Good sets.
Felt challenging starting with the 3rd set.
Stiff Legged Deadlift w/ Fat Gripz:
135 x 5
– 1 minute rest
135 x 5
– 1 minute rest
135 x 5
– 1 minute rest
135 x 5
– 1.25 minute rest
135 x 5
Took it easy on this.
Toes-to-Bar
1 x 6
– 1 minute Rest
1 x 6
– 1 minute Rest
1 x 6
– 1 minute Rest
1 x 5
– 1 minute Rest
1 x 5
Tough sets.
