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5/3/1: Cycle 9 – 1s Week: Squat: 8/16/15 (* 355 x 1 Squat PR)

16 Aug

Cycle 9 – 1s Week: Squat: 8/16/15 (* 355 x 1 Squat PR)

Decent amount of sleep and only felt average as I start the day (5/10).
Energy level went up slightly as I did my warm-up sets.
Somehow felt motivated and managed to do a squat personal record!
I did feel fatigued afterwards so skipped my assistance work.

10817917_138050543201682_1480908031_n.jp
That look on my face when I completed a PR!

Info:

Body Weight: 173.4 lbs on 8/9/15
Pre-workout Warm-up Time: 15 minutes
Training Time: 1 hr 4 mins
Fasted Time: ~11 hours
Sleep: ~6-6.5 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Box Jumps (41″ 3 x 2)
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:
245 x 5
280 x 3
310 x 4 (e1RM = 351)
335 x 1

355 x 1 (* PR)

Easy enough sets until the 3rd work set.
Was feeling motivated and managed to do 2 additional sets after my top set and completed a personal record!

Assistance Exercises:

Front Squat:

skipped

Sumo Deadlift:

Skipped

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1 Comment

Posted by on August 16, 2015 in Training Log

 

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One response to “5/3/1: Cycle 9 – 1s Week: Squat: 8/16/15 (* 355 x 1 Squat PR)

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