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5/3/1: Cycle 11 – 3s Week: Squat: 11/9/15

09 Nov

Cycle 11 – 3s Week: Squat: 11/9/15

Decent amount of sleep but quality maybe we low as I start the day feeling tired (4-5/10).
Energy level improved slightly as I start my main lift.
Strength is still not the same but just trying to finish this cycle and definitely doing the same weight as I stalled again.

Info:

Body Weight: 172.4 lbs on 11/2/15
Pre-workout Warm-up Time: 22 minutes
Training Time: 1 hr 18 mins
Fasted Time: ~8-9hours
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
140 x 5
175 x 5
210 x 3

Work Sets:
245 x 3
280 x 3
315 x 2 (e1RM = 336)

Top set was tough as I noticed them just a few inches above parallel.

Assistance Exercises:

Sumo Deadlift:

160 x 10
– Rest 1 minute
160 x 10
– Rest 1.5 minute
160 x 10
– Rest 1 minute
160 x 10
– Rest 1.5 minute
160 x 10

Tough sets but at least I managed all 5 sets this time.

Farmers Walk:

120/120 x 20 yards
– Rest 1 minute
120/120 x 20 yards

Fatigued when completed.

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Posted by on November 9, 2015 in Training Log

 

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