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5/3/1: Cycle 9 – 5s Week: Squat: 7/20/15

20 Jul

Cycle 9 – 5s Week: Squat: 7/20/15

Still not enough sleep and average feeling as I start the day (5/10).
Energy level stayed the same for most of the session.
Ran out of gas as I did my last assistance work and finished the day without completing it.

Info:

Body Weight: 173.6 lbs on 7/12/15
Pre-workout Warm-up Time: 25 minutes
Training Time: 1 hr 17 mins
Fasted Time: ~10-11 hours
Sleep: ~6-6.5 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Box Jumps (33″ 6 x 3)

Main Lift(s):

Squat:

Warm-up Sets:
45 x 10
130 x 5
165 x 5
195 x 3

Work Sets:
215 x 5
245 x 3
280 x 5 (e1RM = 327)

First 2 work sets was easy.
Top set goal was 7 reps but only did the 5 minimum as I was not feeling it today.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets: (35% of Training Max)
80 x 10
– 1.25 minute rest
80 x 10
– 1.25 minute rest
80 x 10
– 1.25 minute rest
80 x 10
– 1.25 minute rest
80 x 10
First 3 sets was easy but getting tired afterwards.

Sumo Deadlift:

Work Sets: (45% of Training Max)
170 x 10
– Rest 1 minute
170 x 10
– Rest 1.5 minute
170 x 10

Only did 3 sets of 5 due to fatigue.

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Posted by on July 20, 2015 in Training Log

 

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