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5/3/1: Cycle 13 – 5s Week: Squat: 1/25/16

25 Jan

Cycle 13 – 5s Week: Squat: 1/25/16

Decent sleep and felt good as I start the day.
Really hoping my strength would be back to normal by now so used the same training max for the 3rd time.

Bad idea!

Stalled again on the squats.
Going to deload all my training max but the Power Clean for this cycle starting with the next session.

I did manage to put 8 plates on my sled to finish my training session.
That felt good!

918230_176784322682074_669947036_n.jpg

 

Info:

Body Weight: 176.6  lbs on 1/24/16
Pre-workout Warm-up Time: 16 minutes
Training Time: 1 hr 26 mins
Fasted Time: ~9-10 hours
Sleep: ~7-7.5 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
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 3
295 x 1

Tough sets.
Made me realize deload is necessary.

Assistance Exercises:

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

 

Farmers Walk:

270 x 20 yards
– Rest 1 minute
270 x 20 yards
Sled Push Sprints:
(60 lbs Sled)

+90 x 20 yards
– Rest 30 seconds
+90 x 20 yards
– Rest 30 seconds
+90 x 20 yards
– Rest 30 seconds
+90 x 20 yards
– Rest 30 seconds
+180 x 20 yards
– Rest 1 minute
+180 x 20 yards
– Rest 1 minute
+270 x 20 yards
– Rest 1 minute
+270 x 20 yards
– Rest 1 minute
+360 x 20 yards
– Rest 1.5 minutes
+360 x 20 yards
– Die!

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Posted by on January 25, 2016 in Training Log

 

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