C6W4D3: 7/21/12

Tried to get as much rest for today’s squat session.
Managed to have around 7 hours of decent sleep!
Really wary today as I somehow managed to acquire some body pain/soreness this week.
I have a weird soreness on my left heel (which I hope is not a bone spur), my left hip is pulled I think from a bench session last week and my right wrist is still not 100%!
I just walked my dogs after I woke up then ate a decent breakfast before I drank my White Flood and drove to the gym.
Arrived at the gym feeling decent enough but not spectacular. (7/10)
I think I had a good session and I am back to squatting my max weight on squats!

Today will conclude cycle 6 of 5/3/1 and I think I will start the next cycle with just 2x/week sessions from now on in order to help with my recovery.

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:


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:
250 x 5
285 x 3
315 x 2 (e1RM = 336)

Honestly, I was scared to attempt today’s sets!
Last time I did this weight on squats I hurt myself and was out for a couple weeks.
First 2 work sets felt heavy and didn’t help increase my confidence for the top set!
I managed to do 2 reps on the top set and I “Think” I could have managed a 3rd rep …
BUT my mind is paranoid of hurting myself again so I decided to stop.
Hoping I can kill this fear and not stall next cycle when I go for a PR!

Assistance Exercises:

BBB Deadlift:
(50% of Training Max)

190 x (5 x 10)

Mostly 1.5 minute rest between sets except for the 2nd set when I somehow rested for 2 minutes.
Decided to take my reps nice and slow this time around and all sets felt mostly fine to do.

Hanging Leg Raise (Toes to Bar):

5 x 8

1 minute rest between each set.
Made sure I stopped moving after each rep.
Think I could possibly do 1-2 more reps on each set but I pussied out 😦