C5W2D1: 5/28/12

Slept around 6-7 hours before I went to work tonight.
Think work wore me out more than usual. (Also had some personal issues happening which I don’t really want to talk about here.)
Arrived at the gym feeling fine but not spectacular like I wanted (6/10).
Disappointed in my squat session today and hopefully it was one of those fluke sessions and will see if I will need to deload on the next cycle after the next 2 other sessions of squats.

Decided that for BBB assistance work I will instead do a 50% on 1st week, 55% 2nd week and 60% 3rd week Training Max percentage.
My 1st week of a cycle seems to always suck so a much lighter load will probably do me best.
This is the 2nd time since I started 5/3/1 at the beginning of the year in which I made some changes to the program so I must be doing something right.
Adapt and overcome!

Pre-workout Warm-ups:

Foam Rolling
Dynamic/Static Stretching

Main Lift:


Power Clean Warm-up Set:
115 x 3

Squat Warm-up Sets:
45 x 10
130 x 5
160 x 5
195 x 3

Work Sets:
210 x 5
240 x 5
275 x 5 (e1RM = 321)

Should have realized squats today would suck by the earlier sets.
Very disappointed considering I missed parallel on ALL my reps by 1-2″!!!
Maybe I had so much other stuff in my mind at the time and lost focus because form sucked too.
I know I can do much better, and have in the past with the same or heavier weight, and hoping this is just one of those “Off Days”.

Assistance Exercises:

BBB Deadlift:
(50% of Training Max)

185 x (5 x 10)

1-2 minute rest between each set.
Strange thing is that the sets felt better as I progressed into it.

Hanging Leg Raise (Toes to Bar):

1 x 5
1 x 6
1 x 5
1 x 5
1 x 5

30 second rest between each set and just tried to do as much as I can the right way.
Goal is to reach 10 reps each set someday.

Glute Ham Raise:

1 x 5
1 x 5
1 x 8

1 minute rest between each set and just tried to do as much as I can with proper form.
Goal is to reach 10 reps each set someday.
Decided I need to add this to improve my posterior chain.