Cycle 7 – 1s Week: Squat: 8/31/12

Another solid 7-8 hour sleep.
Didn’t wake up at all the whoel time.
Felt like I could go back to sleep for an hour or two but I already woke up later than planned (wife kept me up late last night …)
Been reading much about BCAA lately and decided to up my dosage as suggested from Charles Poliquin’s blog article here: Ten Tips for During Workout Nutrition – A basic guide to workout nutrition.
So 45 minutes before my training session starts I ate my 3 eggs and a bowl of sausage and potatoes.
Drank 1 serving of White Flood + 10g instantized BCAA’s and off to the gym I go.
By the time I was doing my pre-workout warm-ups I felt just fine. (7/10)
In my Intra-workout drink was 40oz ice cold water w/ ice cubes + 5g instantized BCAA’s + 2 servings Purple Wraath (which contains ~7g EAA/BCAA per serving) + 1 serving White Flood.
Yeah I wanted to be really pumped up for today’s session!

I think the White Flood and everything else started kicking in by the time I finished my 1st work set.
I just started feeling more focus and charged by then and my condition of 7/10 went up to 8-9/10!

Session went VERY well today!
Made a PR and even met my goal today!
Definitely one of my better sessions!

Think I will try to cycle off White Flood for a week next week.

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:


Power Clean Warm-up Sets:
45 x 3
115 x 3

Squat Warm-up Sets:
45 x 10
140 x 5
170 x 5
205 x 3

Work Sets:
255 x 5
290 x 3
325 x 2
350 x 1(e1RM = 350) *e1RM 345 Goal Met & PR!

Weight felt real challenging today that I decided to use my belt on all the work sets. (Didn’t use it on any of my warm-up sets.)
All reps looks like they at least hit parallel which makes me a happy camper.
Had someone cue me in when I hit the hole starting with the 2nd work set and I think it helped.
Goal today was 325 lbs x 2.
I think I could have done 325 x 3 but saved 1 in the bank.
I should have been satisfied with that but I somehow felt strong and confident that I decided to attempt 350 lbs squat!
Surprised my self by doing 350 lbs x 1 and I am confident enough to say that I still had 1 in the bank!
Was contemplating about attempting another heavier single but decided to take what I got and was extremely ecstatic afterwards!

Assistance Exercises:

BBB Deadlift:
(50% of Training Max)

195 x (5 x 10)

Rest time after each set are 2.5, 2, 2.5, and 3 minutes respectively.
It must be that I am pumped from my Squats that the sets felt easier as I progressed.
(Probably also did a better set-up and form after each set as well.)

Hanging Leg Raise (Toes to Bar):

5 x 5

Rest are 30 seconds each set.
Energy was dropping at this point and just tried to do 5 x 5 with good form.


Tabata Burpee/PU:

1 x 4
1 x 3
1 x 2
1 x 2
1 x 2
1 x 2
1 x 3
1 x 3

This really tire me out.
Was able to get some second wind by the last 2 sets and was so happy to finish my gym session afterwards.

Dog Walk:

Distance: 1.41 miles
Time: 33m 23.6s

I was contemplating taking my prowler out but my dogs do need to go out again.
So just took it easy and took my dogs out for a nice walk.