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5/3/1: Cycle 13 – 3s Week: Squat: 2/8/16

08 Feb

Cycle 13 – 3s Week: Squat: 2/8/16

Broken sleep and felt average as I start the day.
Training max has been dropped since last squat session.
Made some minor fixes on my form and realized my weak point., which is my lower back and posterior chain.
Going to somehow strengthen those weak points in time.
Otherwise a good session.

Info:

Body Weight: 176.6  lbs on 1/24/16
Pre-workout Warm-up Time: 14 minutes
Training Time: 1 hr 35 mins
Fasted Time: ~9-10 hours
Sleep: ~6-6.5 + ~0.5 hours

Pre-workout Warm-ups:

Dynamic Stretching
Standing Long Jumps (1 x 3)

Main Lift(s):

Squat:

Warm-up Sets:
55 x 5
55 x 5
65 x 5
95 x 5
125 x 5
155 x 5
190 x 3

Work Sets:
220 x 3
250 x 3
280 x 3 (e1RM = 308)

More warm-up sets to grease the groove.
Better sets.
Had someone watch me on my top set and validated my weak points.
Chest slightly dipping forward probably due to tight hips and/or weak lower back/posterior chain.

Assistance Exercises:

Sumo Deadlift:
(40% of Training Max)
145 x 10
– Rest 1 minute
145 x 10
– Rest 1.25 minute
145 x 10
Nice and easy, smooth tempo!

Reverse Hyper Machine:

+35 x 15
+35 x 10

First time using it and WOW!
I feel the pain!

Farmers Walk:

162/Arm x 20 yards
– Rest 1 minute
162/Arm x 20 yards

Sled Push Sprints:
(60 lbs Sled)

Low Handle: + 90 x 20 yards
High Handle: + 90 x 20 yards
-Rest 1 minute
Low Handle: + 90 x 20 yards
High Handle: + 90 x 20 yards
-Rest 1 minute
Low Handle: + 90 x 20 yards
High Handle: + 90 x 20 yards

Sled Push Sprints with Sled Drag:
(+90 lbs on Push Sled and +90 lbs on Rogue Fat Boy Drag Sled)

x 20 yards
– Rest 1.5 minute
x 20 yards

Plan was just do sled push sprints.
But saw a couple extra sleds at the gym so decided to strap a harness on and use a 2nd sled!

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Posted by on February 8, 2016 in Training Log

 

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