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5/3/1: Cycle 9 – 3s Week: Squat: 8/3/15

03 Aug

Cycle 9 – 3s Week: Squat: 8/3/15

Not enough sleep still and only felt average as i start my day (5/10).
Did surprisingly well for my main lift.
Some assistance work was skipped due to fatigue settling in after main lifts.

Info:

Body Weight: 173.6 lbs on 7/12/15
Pre-workout Warm-up Time: 16 minutes
Training Time: 1 hr 21 mins
Fasted Time: ~9-10 hours
Sleep: ~5-5.5 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Box Jumps (37″ 5 x 3)
Standing Long Jumps (1 x 3)

Main Lift(s):

Squat:

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

Work Sets:
230 x 3
260 x 3
295 x 5 (e1RM = 344)
315 x 2

All sets felt easy enough.
Top set goal made with 1-2 reps in the bank.
Was feeling good so did an extra set with 1-2 reps in the bank as well.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets: (35% of Training Max)
95 x 10
– 1.25 minute rest
95 x 8
– 1.25 minute rest
95 x 8
– 1.25 minute rest
95 x 7

Sets was tough and had to skip the last set and then call it a day.
Sumo Deadlift:

Skipped

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Posted by on August 3, 2015 in Training Log

 

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