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:
Squat:
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.
Burpee/Pull-ups:
none
Ran out of time and needed to do something afterwards before I go to work.
