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5/3/1: Cycle 12 – 5s Week: Squat: 12/14/15

14 Dec

Cycle 12 – 5s Week: Squat: 12/14/15

Decent amount of sleep and felt good as I start my day (6/10).
Skipped my training last week due to suffering from bursitis on my right hip!
Took a couple of days for the cortisone shot to take full effect.

So it looks like another cycle started after a setback.
Decided to keep weight the same for this cycle and see how far I can go.

Also my 1st day at the new gym due to my last one closing …

Info:

Body Weight: 170.6 lbs on 11/29/15
Pre-workout Warm-up Time: 22 minutes
Training Time: 1 hr 21 mins
Fasted Time: ~13-14 hours
Sleep: ~7-7.5 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Box Jumps (30″ 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:
225 x 5
260 x 5
295 x 3 (e1RM = 324)

Tough sets.
Stopped at 3 reps on the top set even with 1-2 left in the tank.
Safety first.

Assistance Exercises:

Sumo Deadlift:

135 x 10
– Rest 1 minute
135 x 10
– Rest 1 minute
135 x 10
– Rest 1.5 minute
135 x 10
– Rest 1.5 minute
135 x 10

Decent sets.

Farmers Walk with Trap-Bar:

240 x 20 yards
– Rest 1 minute
240 x 20 yards
– Rest 1 minute
240 x 20 yards
– Rest 1 minute
240 x 20 yards

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Posted by on December 14, 2015 in Training Log

 

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