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5/3/1: Cycle 12 – 3s Week: Squat: 12/28/15

28 Dec

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

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Posted by on December 28, 2015 in Training Log

 

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