5/3/1: Cycle 6 – 3s Week: Squat: 3/16/15

16 Mar

Cycle 6 – 3s Week: Squat: 3/16/15

Good amount of sleep and felt good as I start my day.
Energy level was at a good sustained level the whole session.

For the most part I was feeling strong.
Someone was using the power cage so I had to use the squat rack.
I really hate the squat rack and prefer the power cage.
It wouldn’t be as bad if there was no mirrors facing the squat rack …

Great overall session.


Body Weight: 170.6 lbs on 2/22/15
Pre-workout Warm-up Time: 20-25 minutes
Training Time: 1 hr 34 mins
Fasted Time: ~13-14 hours
Sleep: ~8 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Box Jumps (37″ 5 x 3)

Main Lift(s):


Warm-up Sets:
45  x 10
120 x 5
150 x 5
180 x 3

Work Sets:
210 x 3
240 x 3
270 x 5 (e1RM = 315)

Easy sets.
Paused at the end of my warm-up sets.
Top set’s required goal to go over last sessions e1RM was 4 reps but I was feeling good and did 5 reps.
Felt like I could have done 1-2 more reps on the top set if I wanted to push it.

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 7
– 1.5 minute rest
115 x 7
– 1.75 minute rest
115 x 7

Dropped the weight a bit and was very challenging.
Used my weight belt after the 1st set as I noticed my lower back was a weak point.
No “Touch ‘n Go” on the box this time making it more difficult.
I may try with the same weight for 2 more sessions and if I don’t see an improvement I will deload the weight a bit.

Sumo Deadlift:

180 x 10
– Rest 1.5 minutes
180 x 10
– Rest 1.5 minutes
180 x 10
– Rest 2 minutes
180 x 10
– Rest 1.5 minutes
180 x 10

Decent sets.
Debating if I should add 10 more lbs next session

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Posted by on March 16, 2015 in Training Log


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