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5/3/1: C1W2D1 Squat: 1/9/12

09 Jan

C1W2D1: 1/9/12

Had around 6 hours decent sleep.
Wanted to workout right after work but something prevented me from doing it so had to wait until after I slept for the day.
One thing I realized with this program now is how much it is dependent on my endurance.
Looks like my endurance needs work so I can push myself harder.
Once I get to work tonight I REALLY need to quit smoking cigarettes.
Only vice left I need to get rid off so I can progress better.
Sure once I succeed in this issue my progress will just catapult up!

Also find it weird that whenever I start a new program or after a layoff it seems that I need to relearn the lifts.

PS:
Decided to try the new gym near me one last try and decided I will definitely not coming back.
It only has 1 Olympic barbell, 1 squat rack and 1 power rack.
Did I forget to mention ONLY 1 Olympic barbell.
I have limited time at the gym and if some other person decides to use the ONLY barbell in the gym that would be a wasted session for me.
So definitely using my old gym for now.

Pre-workout Warm-ups:
Foam Rolling
Mobility Drills
Static/Dynamic Stretches

Main Lift:

Squat:

Warm-up Sets:
Bar x (2×5)
115 x 5
140 x 5
170 x 3

Work Sets:
185 x 5
210 x 5
240 x 5 (1RM = 280)


Not happy with my form at all on the top set.
Somehow the weight felt a tad heavier than what I was expecting it to be considering it is MUCH lighter than what I have done before.
Must be some strength loss due to the 2 week layoff.
I kinda like it when I was squatting each session also but will need to adapt to this program.

Assistance Exercises:

BBB Squats: 115 x 10
Good Morning: 95 x 7

BBB Squats: 100 x 10
Ab Roller: 1 x 10

BBB Squats: 100 x 10
Ab Roller: 1 x 10

BBB Squats: 85 x 10
Ab Roller: 1 x 10

BBB Squats: 85 x 10
Ab Roller: 1 x 10

Supersetted squats with the other assistance exercises.
I was originally planning to do Good Mornings but after one set decided it is not working out and continued with the ab roller instead.
Next session I may not super set and just do the BBB Squats 1st then do a few sets of good mornings or hyperextensions or GHR.
Also the sets themselves was not difficult. definitely could have squatted heavier, but my endurance just sucks and needed to catch my breath after each one.
I did only had around 1-2 minutes rest between sets.
Definitely NEED to quit smoking NOW!
I did focus on not dive bombing it to the hole but tried to make sure I get back up as fast as I can from the hole.

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Posted by on January 9, 2012 in Training Log

 

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