Cycle 7 – 5s Week: 8/4/12

I was up for 24+ hours again yesterday.
Had a couple hours nap then a solid 6 hours sleep before game time.
I actually felt even better than I did compared to the last session when I arrived at the gym today. (8/10)
Had to leave the gym after the BBB Deadlifts and continued the rest of my training when I got home.
Was hot as hell today and sweated the whole time I was doing a walk/jog with my dogs.

Overall a good session and very happy with the results.


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
140 x 5
170 x 5
205 x 3

Work Sets:
225 x 5
255 x 5
290 x 5 (e1RM = 338)

First 2 work sets was somehow feeling heavy.
Think it is because I was going below parallel for most of the reps.
I think this is one of the better squat form I have had in a while, for most of the reps overall.
Also one of the better 5s week on squats.
I really wanted to do 6 reps on the top set but that would be all I have.
So played it safe and kept 1 in the bank and did the bare minimum.

Compared todays squat session to when I did the same weight on 6/6/12 and I think I performed much better today!

Assistance Exercises:

BBB Deadlift:
(50% of Training Max)

195 x (5 x 10)

1.5 minute rest on the 1st set then 2 minutes on the rest.
For some weird reason the sets progressively felt easier.
Think I may have slowly fixed whatever I was doing wrong after each set.

Hanging Leg Raise (Toes to Bar):

5 x 8

Performed this after I got home from the gym.
30s rest between sets and felt hard as hell to do.



Distance: 1.8 miles
Time: 26.4 minutes

Decided to take my dogs for a walk and ended up doing a light jog part of the time.
Very hot and sunny outside today so was good training.
I was also working on controlling my breathing whenever I was jogging and I “think” I may have a better way to do it while I run.
Will need to try it out next time I run without my dogs as they seem to slow me down …