5/3/1: C1W5D2: Deload: Squat & BP: 2/4/12

04 Feb

C1W5D2: Deload: 2/4/12

Solid 5 hours of sleep but somehow could not go back to sleep after trying for a few minutes.
So decided to take my dogs for a mile or so walk then hit the gym.
Nice easy session today even though I did not do any of the BBB assistance work. (It is deload week after all so took it a bit easy this week.)

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Static/Dynamic Stretches

Main Lifts:


Power Clean Warm-up Sets:
75 x (3×3)

Squat Warm-up Sets:
Bar x (2×5)
70 x 5
85 x 5
100 x 3

Work Sets:
115 x 5
140 x 6
170 x 5

Decided to do some light cleans to warm-up the body and some extra practice.
Easy sets and I even accidentally did 1 extra rep on the 2nd work set because I accidentally lost count …
Happy with my form for the most part but noticed a little forward lean on a couple of reps but not much.
Also decided to start using my Vibram KomodoSport again and I really like how my feet grip the floor with these shoes.
Think my elbow position and chest up cue is decent today also.
Really focusing on form but looked a tad shaky … weight felt really light.

Bench Press:

Warm-up Sets:
Bar x (2×5)
55 x 5
65 x 5
80 x 3

Work Sets:
90 x 5
110 x 5
130 x 5

Easy session and the weight felt way too light.
Just focused on form for when the weight gets heavy again.

Assistance Exercises:

Dips: BW x 5
GHR: BW x 8
Dips: BW x 5

Dips: BW x 5
GHR: BW x 8
Dips: BW x 5

Dips: BW x 5
GHR: BW x 8
Dips: BW x 5

Dips: BW x 10
GHR: BW x 7

Dips: BW x 10
GHR: BW x 5

Rest time between each super set of dips & GHR are 1 minute each.
Started with 5 reps of dips then GHR then 5 more reps of Dips again.
On the 4th and 5th set I got bored so I just pushed 10 reps in 1 set and followed it with the GHR and was happy.
Goal was 10 reps each on the GHR but stopped once I felt my form was deteriorating.

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Posted by on February 4, 2012 in Training Log


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