C5W4D3: 6/16/12

Around 6-7 hours sleep before gym time.
I felt great but took some White Flood and BCAA’s on the way to the gym.
(I have work right afterwards.)
Arrived at the gym feeling nice and thinking I may be able to do better today! (8/10)
I was thinking that I may be overdoing my warm-ups and removed the power clean warm-up for now (will also stop the overhead squat warm-ups also on other lifts.)
Decent session overall even though I did not do as well as I thought I would be able to.

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:


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

Work Sets:
240 x 5
275 x 3
305 x 1 (e1RM = 305)

I am definitely reaching my max now on the squat.
Thought I would be able to get 2-4 reps on the top set but I lost it.
Think my chest dropped and lost my tightness making me fail the top set.
At least I made the minimum rep but I hope I do better next session.
If not I think I will be deloading the following cycle.

Assistance Exercises:

BBB Deadlift:
(50% of Training Max)

185 x (5 x 10)

First 2 rests are 1 minute each, then 1.5 minutes.
I just rushed through these and did a quick touch and go session.
Think I was upset about my squat session.

Hanging Leg Raise (Toes to Bar):

5 x 5

30 second rests between each set.
Just went with the motion on these.

Glute Ham Raise:

1 x 5
1 x 5
1 x 4

30 second rest between sets.



Ran out of time and needed to do something afterwards before I go to work.