C6W2D1: 7/2/12
Had 6-7 hours of good sleep before I had to take my dogs out for a walk then my son to day camp.
Was rushing a bit and I don’t think I ate well enough before I went to the gym.
Had plenty of proteins and fats but left out the complex carbs and fruits.
Felt good as I arrived at the gym though. (8/10)
Decent session overall even though I was not able to achieve what I wanted to do today.
Think I would have done better if I had some complex carbs and fruit, like a banana, in my pre-workout meal!
Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
Main Lift:
Squat:
Power Clean Warm-up Set:
115 x 3
Squat Warm-up Sets:
45 x 10
135 x 5
165 x 5
200 x 3
Work Sets:
215 x 5
250 x 5
285 x 3 (e1RM = 332)
First work set felt easy enough.
But energy level dropped significantly afterwards.
I was hoping to get 6 reps on the top set but I was iffy on my form so I stopped at the bare minimum of 5.
At least all my reps are parallel or lower which makes me happy.
There was a few reps in which I thought I did less than parallel while doing it!
Assistance Exercises:
BBB Deadlift:
(50% of Training Max)
190 x (5 x 10)
Around 1.5-3 minute rest between sets.
Somehow the first 2 sets felt not as easy as the last 3 sets!
Think the last 3 sets I had better form and a few extra seconds of rests that helped.
Hanging Leg Raise (Toes to Bar):
1 x 8
1 x 7
1 x 5
1 x 7
1 x 6
30 second rests between each set except for the last 2 in which it was around a minute each.
Ended up talking to some people while doing this which made my rest times a bit off but seemed to help with the reps.
Glute Ham Raise:
1 x 5
1 x 3
1 x 3
30 second rest between sets.
Definitely ran out of gas at this time.
