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5/3/1: Cycle 13 – 1s Week: Squat: 2/22/16

22 Feb

Cycle 13 – 1s Week: Squat: 2/22/16

Not enough sleep as I like but felt good as I start the day (6/10).
Played around with some of the different barbells in the gym.
Thick Deadlift Bar and Texas Squat Bar.

Good session overall trying out different things.

Info:

Body Weight: 182.2  lbs on 2/21/16
Pre-workout Warm-up Time: 10 minutes
Training Time: 1 hr 50 mins
Fasted Time: ~12-13 hours
Sleep: ~6-7  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:
235 x 5
265 x 3
295 x 3 (e1RM = 324)

Decent sets.
Top work sets shows I still need to improve my posterior chain.

Assistance Exercises:

Sumo Deadlift:
(40% of Training Max)
145 x 10
– Rest 1 minute
145 x 10
– Rest 1 minute
145 x 10

Front Squats:

125 x 5
– Rest 1 minute
125 x 5
– Rest 1 minute
125 x 5

Reverse Hyper Machine:

+50 x 12
– Rest 1 minute
+50 x 11

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

Sled Recovery Push:

Weight: 160 lbs
Terrain: AstroTurf
Time: 8 minutes

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Posted by on February 22, 2016 in Training Log

 

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