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5/3/1: Cycle 12 – 1s Week: Squat: 1/11/16

11 Jan

Cycle 12 – 1s Week: Squat: 1/11/16

Decent amount of sleep and felt good as I start the day (6/10).
Still not at the old strength level but managed to do what needed to be done.
Going to attempt the same weights as my training max next cycle and see how it goes.
If it doesn’t look good I will deload.

Info:

Body Weight: 173.8 lbs on 12/27/15
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 17 mins
Fasted Time: ~12-14 hours
Sleep: ~7 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 3
330 x 1

Good tough sets.

Assistance Exercises:

Sumo Deadlift:
(35% of Training Max)
140 x 10
– Rest 1 minute
140 x 10
– Rest 1 minute
140 x 10
– Rest 1 minute
140 x 10
– Rest 1 minute
140 x 10

Farmers Walk with Trap-Bar:

270 x 20 yards
– Rest 1 minute
270 x 20 yards
– Rest 1 minute
270 x 20 yards
– Rest 1 minute
270 x 20 yards
– Rest 1.25 minute
270 x 20 yards
– Rest 1.5 minute
270 x 20 yards

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Posted by on January 11, 2016 in Training Log

 

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