RSS

5/3/1: Cycle 5 – 3s Week: Squat: 2/2/15

02 Feb

Cycle 5 – 3s Week: Squat: 2/2/15

Another great sleep today but only felt decent as I left for the gym (5/10).
Snowing crappily outside but made it to a near empty gym safely!

This good amount of sleep seems to help as the session was great and strong!

10952606_392956960874048_412669242_n.jpg

My shirt says it all!

Info:

Body Weight: 166.6 lbs on 1/25/15
Pre-workout Warm-up Time: 22 minutes
Training Time: 1 hr 8 mins
Fasted Time: ~12-13 hours
Sleep: ~8.5 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
115 x 5
145 x 5
175 x 3

Work Sets:
200 x 3
230 x 3
260 x 4 (e1RM = 295)

Easy sets.
Even paused at the bottom after each warm-up set and the 1st work set.
Top set felt like I had 0-1 rep in me left after the goal rep.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:
115 x 10
– 1 minute rest
115 x 10
– 1 minute rest
115 x 10
– 1.75 minute rest
115 x 10
– 1.75 minute rest
115 x 10

Good sets but had to use a few extra seconds to recover after the 2nd set.
Will keep the weight the same next session.

Sumo Deadlift:

155 x 10
– 1 minute rest
155 x 10
– 1 minute rest
155 x 10
– 1 minute rest
155 x 10
– 1.25 minute rest
155 x 10

Easy sets.
Will add more weight next session.

Advertisements
 
Leave a comment

Posted by on February 2, 2015 in Training Log

 

Tags: , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: