Cycle 12 – 3s Week: Squat: 12/28/15
Good amount of sleep and felt good as I start the day (6/10).
Session went well and I even made the minimum this time!
Tough session though as I felt fatigued in the end.
Info:
Body Weight: 170.6 lbs on 11/29/15
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 27 mins
Fasted Time: ~11-12 hours
Sleep: ~7.5-8 hours
Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
Box Jumps (35″ 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 3 (e1RM = 346)
Tough sets.
Assistance Exercises:
Sumo Deadlift:
(33% of Training Max)
135 x 10
– Rest 1 minute
135 x 10
– Rest 1 minute
135 x 10
– Rest 1 minute
135 x 10
– Rest 1 minute
135 x 10
Farmers Walk with Trap-Bar:
250 x 20 yards
– Rest 1 minute
250 x 20 yards
– Rest 1 minute
250 x 20 yards
– Rest 1 minute
250 x 20 yards
– Rest 1 minute
250 x 20 yards
– Rest 1 minute250 x 20 yards
