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: Squat: 4/22/13
Lately been trying to do my early morning sessions before I take my son to school when possible.
Slept for around 6 hours of sleep and felt decent as I arrived at the gym. (5/10)
Energy level improved progressively as I started my squat warm-up sets (6/10) and then as I did my work sets (7/10)
Energy level didn’t dip after that and felt good the rest of the session.
Overall a good session!
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Tags: 5/3/1, Front Squat, Jump Rope, Squat, Stiff Legged Deadlift, Toes to Bar
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: Squat: 3/25/13
Solid 5-6 hours of sleep.
Could have slept more but woke up needing to pee and couldn’t go back to sleep.
Despite that I was alert and feeling good.
Made sure to backload well enough last night by having rice and noodles at the hibachi restaurant we went to.
Even had the left over rice and noodles that my wife couldn’t finish and then had a Hypertrophic shake with 1/2 a pastry before bed.
I was on a food coma for a bit on the ride home!
For shit and giggles I took my weight and body fat after my morning crap and was surprised to note I gained 3.4 lbs but only 0.1% body fat since yesterday morning!
Arrived at the gym feeling really good (7/10) but noted that my lower back is still somewhat tender feeling and my left hip is a little off.
Finished my pre-workout warm-ups feeling nice and energy level was great most of the session.
Think this deload should do me well even though I just deloaded last cycle.
Overall a great session.
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Tags: 1RM, 5/3/1, Deload, Dynamic stretching, Foam rolling, Front Squat, Hanging Leg Raise, Jump Rope, Squat, Stiff Legged Deadlift
Cycle 12 – 5s Week: Squat: 3/11/13
Had 6 hours sleep and felt like I could have slept some more.
Think I did not backload enough again the night before.
Felt decent as I arrived to the gym. (6/10)
Think I am still assimilating to my new supplement protocol as my energy level was not as great today and actually dipped as I went through today’s session.
Also, I was too stubborn and decided to not deload the weight today.
First big mistake.
Definitely need to deload the weight next squat session to make up for the 2 week layoff.
Strength dipped a bit and I need to build myself back up again.
Really need to stop being stubborn.
Also, noticed that somehow my lower back is feeling a bit raw.
Think I may have not healed well enough during those 2 weeks off …
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Tags: 1RM, 5/3/1, Deadlift, Fasting, Hanging Leg Raise, Jump Rope, Physical exercise, Squat, Stiff Legged Deadlift, Tabata, Training Max
Cycle 11 – 1s Week: Squat: 2/11/13
Slept around 4-5 hours.
Think I was a little excited today.
Felt good as I arrived at the gym (6/10) and progressively started feeling better for a while.
At start of my Squat work set was when I started getting more amped (7/10) and then at the top squat work set (8/10) then my 1st single (9/10).
Then I guess adrenaline dropped a bit starting with my assistance front box squats from (8/10) to (6/10) at the end of the sets but stayed there until I finish my gym session.
Lack of full rest took its toll in the end but completed everything I wanted to do.
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Tags: 1RM, 5/3/1, Dynamic stretching, Foam rolling, Hanging Leg Raise, Jump Rope, Squat, Stiff Legged Deadlift, Tabata, Vertical Jump
Cycle 11 – 3s Week: Squat: 1/28/13
Slept around 7-8 hours sleep.
Today felt similar to last squat session.
Started off feeling good as I arrived at the gym. (6/10)
Ate 2 bananas during my squat warm-up sets and I think that energized me a little more (7/10)
I felt real good once I started mys quat work sets! (8/10)
But energy dipped progressively during my accessory work starting with the box Front Squats (6/10) then SLDL (5/10) and Toes To Bar (4/10).
I think this dip in energy is attributed to not having enough food the day before, specially during dinner time before bed.
At least I did what I had to do!
I really have to watch my nutrition specifically the day before a training session. Read the rest of this entry »
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Tags: 1RM, 5/3/1, Dynamic stretching, Foam rolling, Front Box Squat, front squats, Goal Achieved, Hanging Leg Raise, Jump Rope, Squat, Stiff Legged Deadlift, Vertical Jump
Cycle 11 – 5s Week: Squat: 1/14/13
Solid 8 hours of sleep!
I don’t get this often and enjoyed it.
Started the day feeling good as I head to the gym (6/10).
Energy level increased as I completed my squat warm-up sets (7/10) but dwindled slightly as I started my assistance exercises (5/10)
Today I used my new Rehband Warm Pants for the 2nd time and I think it helped!
Didn’t notice any left hip pain the whole session and kept me nice and warm!
Overall a good session despite the decreased energy output during my assistance exercises.
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Tags: 1RM, 5/3/1, Dynamic stretching, Finisher, Foam rolling, Front Squat, Hanging Leg Raise, Jump Rope, Rehband, Squat, Stiff Legged Deadlift, Tabata
Cycle 10 – 1s Week: Squat: 12/31/12
Think I was a little excited to go to the gym today.
Had around 6-7 hours of broken sleep.
Think I woke up at least 2-3 times in the middle of the night.
Energy level was weird today and probably caused by that low quality sleep, as per suual.
Arrived at the gym and started my pre-workout warm-ups feeling great! (7/10)
Energy level somehow dropped as I started my squat work set (5/10) but went back up as I finished my squats and stayed steady from there (7/10).
I think it was a great session overall even though I am still plagued by the same body issues (left hip/groin tight/sore and my right elbow tendinitis).
Overall a great way to end the year and get ready for the new!
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Tags: 1RM, 5/3/1, Dynamic stretching, elbow tendinitis, Finisher, Foam rolling, Front Squat, Goal, Hanging Leg Raise, Jump Rope, Squat, Stiff Legged Deadlift
Cycle 10 – 5s Week: Squat: 12/3/12
Had the weekend off but only managed to have Sunday as a full rest day.
Slept for a solid 8-9 hours before gym time and made myself eat a quick breakfast of 3 sausages & 3 eggs an hour before.
Somehow was tempted to train fasted as I felt fine before eating breakfast.
It’s weird because my energy level was higher before I ate breakfast (7/10) compared to afterwards (5/10).
This cycle also starts with me deloading all my lifts due to stalls last cycle.
Also this cycle I will start doing singles of my training max for that lift.
Session overall went fine and my energy level did gradually improve as I went through the motions.
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Tags: 1RM, 5/3/1, Dynamic stretching, Foam rolling, Front Squat, Hanging Leg Raise, Jump Rope, Romaleos, Squat, Stiff Legged Deadlift
