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5/3/1: Cycle 10 – 3s Week: Squat: 9/14/15

14 Sep

Cycle 10 – 3s Week: Squat: 9/14/15

Decent amount of sleep and felt good as I start the day (6/10).
Energy level stayed the same for the main lift but dipped afterwards.
Noticed some body parts that are not 100% somehow.
My right elbow and left hip are acting up making the session not as productive but not too bad.

Info:

Body Weight: 171.8 lbs on 9/6/15
Pre-workout Warm-up Time: 23 minutes
Training Time: 1 hr 6 mins
Fasted Time: ~11-12 hours
Sleep: ~7-7.5 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Box Jumps (37″ 4 x 3)
Standing Long Jumps (1 x 3)

Main Lift(s):

Squat:

Warm-up Sets:
45 x 10
135 x 5
170 x 5
205 x 3

Work Sets:
235 x 3
270 x 3
305 x 3 (e1RM = 335)

Sets got tough starting on the 2nd work set.
Made the minimum on the top set and maybe could have done 1 more max.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Set: (30% of Training Max)
85 x 10
– Rest 1 minute
85 x 8
– Rest 1 minute
85 x 8
– Rest 1 minute
85 x 7
– Rest 1 minute
85 x 7
– Rest 1 minute

Tough sets and getting tired

Sumo Deadlift:

Work Set: (45% of Training Max)
175 x 10
– Rest 1 minute
175 x 10
– Rest 1 minute
175 x 10

Got fatigued and stopped after the 3rd set.

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Posted by on September 14, 2015 in Training Log

 

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