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5/3/1: Cycle 11 – 1s Week: Squat: 11/23/15

23 Nov

Cycle 11 – 1s Week: Squat: 11/23/15

Good amount of sleep and felt decent as I start the day (5/10).
Energy level improved slightly as I started my main lift but dropped through the session.
Still not as strong but decent day.
Definitely repeating the same training max on squats for next cycle.

Info:

Body Weight: 172.4 lbs on 11/2/15
Pre-workout Warm-up Time: 19 minutes
Training Time: 1 hr 11 mins
Fasted Time: ~12 hours
Sleep: ~7-8 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
140 x 5
175 x 5
210 x 3

Work Sets:
260 x 5
295 x 2
315 x 1

Tough sets.
Decided to drop the weight on my top set when I had a hard time with my 2nd work set.
At least my top set was parallel this time.

Assistance Exercises:

Sumo Deadlift:

160 x 10
– Rest 1 minute
160 x 10
– Rest 1 minute
160 x 10
– Rest 1.25 minute
160 x 10
– Rest 1.25 minute
160 x 10

Tough sets.

Farmers Walk:

130/130 x 20 yards
– Rest 1.5 minute
130/130 x 20 yards

Fatigued when completed.

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Posted by on November 23, 2015 in Training Log

 

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