Cycle 13 – 1s Week: Squat: 5/20/13
Short nap before I finally did sleep for the night for around 4-5 hours.
Had to do another early morning session and was hanging out with the wife later than expected so was not able to sleep as much as I wanted.
Took a short hot shower before I arrived at the gym feeling average. (5/10)
I started feeling a tad better as I did my squat work sets (6/10) but the insufficient amount of sleep started taking its toll on me.
Managed to do most of what I wanted even though I was hurting doing it.
Could have been a much better session if I slept more I think.
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Tags: 5/3/1, Dynamic stretching, Front Squat, Jump Rope, Squat, Stiff Legged Deadlift
Cycle 13 – 3s Week: Squat: 5/6/13
Slept around 5-6 hours before I started my early bird gym session.
The day before I had a bad case of diarrhea.
I ate decently but I think my nutrients escaped out of the other end …
Started of arriving at the gym feeling average (5/10).
Started feeling a tad better after I finish my pre-workout warm-ups (6/10) and actually felt even better as I started my squat work sets (7/10)!
But it went all down hill from there and I decided to cut my losses by skipping most of my assistance exercises and calling it a day.
At least I managed to do the main lift awesomely!
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Tags: 5/3/1, Dynamic stretching, Foam rolling, Front Squat, Jump Rope, Squat
Cycle 13 – 5s Week: Power Clean & Deadlift: 4/30/13
Had a couple short naps then a solid 5.5 hours sleep before I went to the gym feeling good. (6/10)
Another very early session but didn’t leave my place early enough and had to leave the gym by missing my last assistance work which are just sit-ups.
I had my energy level boost up a bit as I started my power clean warm-up sets and peaked as I did my deadlift top set (8/10).
Overall another good session.
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Tags: 5/3/1, Box Squat, Deadlift, Dynamic stretching, Foam rolling, Good Morning, Jump Rope, Power Clean
Cycle 12 – 1s Week: Overhead Press: 4/19/13
Good 6-7 hours sleep before work.
Feeling good as I arrived at the gym (6/10.
Energy level actually improved a bit as I finished my main lift and started my assistance work (7/10) and stayed that way the rest of the time.
Think I had a good carb back-load the night before and helped me have a good session today!
Only issue I had was that my right hip acting up during the side bends for some reason.
Otherwise a great training session!
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Tags: 5/3/1, Bench Press, Chin-up, Dips, Dumbbell Side Bends, Dynamic stretching, Fat Gripz, Foam rolling, Jump Rope, Kroc Rows, Overhead Press
Cycle 12 – 1s Week: Power Clean & Deadlift: 4/16/13
Slept for around 4.5 hrs before work and snuck in a couple naps here and there.
Didn’t feel that great but not too bad as I arrived at the gym. (5/10)
Energized a bit as I finished my power clean warm-up sets (6/10) and had a steady energy from there.
I am guessing I had a nice Carb Back-load the night before and helped my session despite the less than adequate rest!
Good session overall but I ran short on time and had to skip sit-ups as part of my assistance work.
Not too worried about it much as we do some core work in my martial arts class the next day!
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Tags: 5/3/1, Box Squat, Deadlift, Dynamic stretching, Foam rolling, Goal, Good Morning, Jump Rope, Power Clean, Sit-ups
Cycle 12 – 1s Week: Bench Press: 4/11/13
Had a good solid 8 hours sleep before I got ready to go to the gym.
Felt decent on the drive there. (6/10)
Energy level and performance was good for the majority of the session but dipped a bit at the last half of my session.
Only difference today is I took 2 caffeine pills (200mg/ea) instead of my usual 1 tab today.
Thinking that may have caused me to crash slightly as I was finishing my session.
I think I did a decent backload last night so that is the only thing I can think of that is different and may have caused issues.
Overall a good session!
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Tags: 5/3/1, Bench Press, Dips, Dynamic stretching, Fat Gripz, Foam rolling, Jump Rope, Kroc Rows, Overhead Press, Pull-up
Cycle 12 – 1s Week: Squat: 4/8/13
Had the weekend off and solid 5-6 hours of sleep.
Should have slept more but I think I get excited during squat days and couldn’t go back to sleep even though I had plenty of time for it!
Backload the night before was sufficient I think (~ 6 tacos, a slice red velvet cheesecake from Cheesecake Factory and Hypertrophic Shake w/ 20g Dextrose).
Drove to the gym feeling somewhat mediocre (5/10) and felt like this most of the session!
Decent session overall but I think it would have been better if I had more rest!
My meals the day before was good and supplements during the session remained the same as the last time when I was feeling awesome!
But despite having the same amount of rest as last squat session, today was not as great.
Still managed to do more than necessary so still a decent day.
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Tags: Dynamic stretching, Foam rolling, Front Squat, Squat, Stiff Legged Deadlift, Toes to Bar
Cycle 12 – 3s Week: Overhead Press: 4/5/13
Solid 7-7.5 hours sleep before work.
After walking my dogs and taking my son to school after work I was feeling mediocre as I drove to the gym. (5/10)
Energy level went up slightly as I finished my pre-workout warm-ups (6/10) and increased again as I started my OHP work sets (7/10) and slowly diminished as I progressed into my accessory exercises.
Learned some things today and overall a good session despite my energy level dipping as my session was progressing.
I think this was due to an insufficient backload.
I didn’t go as crazy on my backload the night before thinking it was just an upper body day and “may” not need the extra backload.
Really need to attempt a higher backload next time.
Otherwise, I am happy enough with today’s session!
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Tags: 5/3/1, Bench Press, Chin-up, Dips, Dumbbell Side Bends, Dynamic stretching, Fat Gripz, Foam rolling, Jump Rope, Kroc Rows
Cycle 12 – 3s Week: Power Clean & Deadlift: 4/2/13
Solid sleep of 6.5 hours before work.
Today I somehow felt extra charged!
Made some slight changes to my Intra drink.
This time my Intra consists of the following:
28g (1 serving) Glycofuse + 20g Casein Hydrolysate + 10g Leucine + 2g Citrulline Malate + 2 g Beta Alanine in 40 oz ice cold water
Only took 1 caffeine pill with my Pre-training shake of 10g Leucine + 1 tbsp MCT Oil + 2g Citrulline Malate + 2g Beta Alanine.
A while back I was getting headaches during my session and was thinking it was due to taking 2 tabs of caffeine pills (200mg/serving).
Arrived at the gym feeling fine (6/10) but my energy level progressively increased as I did my session (8/10)!
Something else I noticed is that I felt VERY clear headed throughout the session!
From start to finish is like walking on the clouds!
Not foggy but just everything seems in place!
I also made sure I backload real well this time the night before!
So not sure if it was the good backload I did the night before or the new way I am supplementing or a combination of both that made my session feel great!
Need to test this out some more.
Overall an awesome session without any body parts aching as well!
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Tags: 1RM, 5/3/1, Box Squat, Deadlift, Dynamic stretching, Foam rolling, Good Morning, Jump Rope, Power Clean, Sit-ups
Cycle 12 – 3s Week: BP: 3/29/13
Solid 6.5 hours sleep before work.
Think taking some glutamine with my pre-bed shake really helps me have a sound sleep.
But I didn’t backload enough carbs the night before I think as it was upper body day.
Must be a bad call as I got really hungry while doing my assistance work!
But I did arrive at the gym feeling decent (6/10).
Good session so far as I deloaded the weights.
Energy level didn’t dip and actually felt fine most of the session except for the hunger pangs I felt when doing Kroc Rows.
Slowly going to build myself back up!
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Tags: 1RM, 5/3/1, Bench Press, Dips, Dynamic stretching, Fat Gripz, Foam rolling, Goal Achieved, Jump Rope, Kroc Rows, Overhead Press, Pull-up
