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5/3/1: C4W2D1: Squat: 4/22/12

22 Apr

C4W2D1: 4/22/12

Had a not so great 5-6 hours of sleep.
Tried to sleep earlier but wife decided we should chat late into the night …
Decided to take some White Flood tonight as I really did not feel awake today and arrived at the gym feeling tired and less than energetic. (5/10)
Disappointed with my performance at the gym today but it was expected considering my lack of sleep.
(I forgot to mention that the day before I was up for over 24 hours before my wife allowed me to sleep …)
I am still trying complete the lifts with as little rest time as possible between sets.

Was debating if I should do Krav Maga today as my post-workout conditioning or not but at the end I decided to not be a complete pussy and went.
Overall, I wore myself out and surprised I was able to do what I did today!

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Static/Dynamic Stretching

Main Lift:

Squat:

Power Clean Warm-up Set:
115 x 3

Squat Warm-up Sets:
125 x 5
155 x 5
190 x 3

Work Sets:
205 x 5
235 x 5
265 x 5 (1RM = 309)


Even though I was feeling real tired, I surprised myself with some of the best squats I have ever done today!
Most of them are below parallel and I think I had an AHA moment!
Plan was to get 8 reps on the top set but was just too tired to do it.
Self-note: Stop doing fish lips when doing the valsalva maneuver.

Assistance Exercises:

BBB Deadlift:
(70% of Training Max)
255 x 7
255 x (4 x 5)

Approximately 2-3 minutes rest between sets.
Totally wore out by the time I started this and the bar just felt real heavy!
Used the belt starting on the 2nd set and mixed grip on the 4th set.
Really disappointed about this but hoping I do better next session.

Hanging Leg Raise:
none

Decided to not even bother doing this as I wanted to catch a class and at that moment I was just exhausted.

Conditioning:

Krav Maga:

Spent an hour doing this in my old school and had a decent workout.
Surprised I was able to go through with it considering my poor performance at the gym earlier.
Guess I was able to get my second win on my drive to the school.
Definitely need to try their Muay Thai and BJJ classes soon.

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Posted by on April 22, 2012 in Training Log

 

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