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5/3/1: Cycle 5 – 1s Week: Squat: 2/16/15

16 Feb

Cycle 5 – 1s Week: Squat: 2/16/15

Decent sleep and decent feeling as I start my day (6/10).
Someone was using the power cage so I had to use the squat rack, which I prefer to not use.

Felt good throughout the session (6/10).
Another good day.

Info:

Body Weight: 166.6 lbs on 1/25/15
Pre-workout Warm-up Time: 18 minutes
Training Time: 1 hr 18 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
115 x 5
145 x 5
175 x 3

Work Sets:
215 x 5
245 x 3
275 x 3 (e1RM = 302)

All sets felt easy enough.
Top set felt like I could do 1-2 reps more if needed.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:
115 x 10
– 1.5 minute rest
115 x 8
– 1.5 minute rest
115 x 10
– 1.5 minute rest
115 x 10
– 1.5 minute rest
115 x 10

First 2 sets was without a box and that hurt as I was going way below parallel.
3rd set and up was with a box and still challenging but not as bad without one.

Sumo Deadlift:

170 x 10
– 1.5 minute rest
170 x 10
– 1.5 minute rest
170 x 10
– 1.5 minute rest
170 x 10
– 1.5 minute rest
170 x 10

Good sets but needed an extra few seconds to recover.

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Posted by on February 16, 2015 in Training Log

 

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