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5/3/1: Cycle 4 – 3s Week: Squat: 12/15/14

15 Dec

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.

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Posted by on December 15, 2014 in Training Log

 

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