5/3/1: Cycle 8 – 3s Week: Squat: 6/22/15

22 Jun

Cycle 8 – 3s Week: Squat: 6/22/15

Not good enough amount of sleep or quality.
Felt tired as I started my day (4/10).
Energy level improved much as I started my warm-up set (6/10) but dipped slightly after a couple sets (5/10).
Felt worn out as I finished my main set and decided not to do one of my assistance work due to just not feeling it that day.

Not a great day but at least I completed the important stuff …


Body Weight: 174 lbs on 6/14/15
Pre-workout Warm-up Time: 25 minutes
Training Time: 1 hr 7 mins
Fasted Time: ~12-13 hours
Sleep: ~6-6.5 hours

Pre-workout Warm-ups:

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

Main Lift(s):


Warm-up Sets:
45 x 10
130 x 5
160 x 5
190 x 3

Work Sets:
225 x 3
255 x 3
285 x 5 (e1RM = 332)

Paused at the end of all sets except the top set.
Had someone check my form during the 1st work set and noticed an issue.
Chest dipping most likely caused by not good enough core bracing.
Need to work on my valsalva maneuver more.
Top set made with maybe 1 more if I really pushed it.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:
(35% of e1RM)

90 x 10
– 1 minute rest
90 x 10
– 1.5 minute rest
90 x 10
– 2.5 minute rest
90 x 10
– 2 minute rest
90 x 10

Tough sets and fatigued by end of it all.

Will use same weight next session.
Sumo Deadlift:

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Posted by on June 22, 2015 in Training Log


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