5/3/1: Cycle 8 – 5s Week: Squat (300 x 5): 9/3/12

03 Sep

Cycle 8 – 5s Week: Squat: 9/3/12

Crappy 5-6 hours of sleep last night.
Should have watched that show I was watching at another time.
That and the wife decided to keep me up a little later after the show …
Was planning to stay of stims this week but due to feeling slightly tired I took some today.
Trying out MusclePharm’s Assault this time.
Arrived at the gym feeling not so energetic (6/10) but by the time I started my squat work sets I started feeling better. (7/10)
Decent session overall today but I think I need to modify my weights a bit so I can finish my sessions faster.

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:


Warm-up Sets:
45 x 10
140 x 5
175 x 5
210 x 3

Work Sets:
230 x 5
265 x 5
300 x 5(e1RM = 350)

Sets felt easy enough until the 2nd work set.
Think it would have felt easier from there if I had enough rest.
Managed to do the bare minimum I needed to do today but I think I wouldn’t feel as worn out if I had some extra couple hours of quality sleep.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:
(35% of estimated 1RM)
95 x 10
– 2 min rest
95 x 7
– 2 min rest
95 x 7
– 1 min rest
95 x 5
– 1 min rest
95 x 5

I read that one should be able to front squat around 85% of their back squat.
So I used my current Squat Training Max then calculated 85% of it and used 35% of that total as my starting weight for the Front Squat.
Should have removed the safety bars or placed them lower when I started these.
Had this guy I worked with last week help me with this assistance work and was smart enough to remove the safety pins for me after the 1st work set.
Think my technique needs work and it felt weird considering it is my first time doing front squats.
I may drop the weight slightly next squat session so I can manage to do all 10 reps for each set and improve my form.

Stiff Legged Deadlift:
(35% of Deadlift Training Max)

140 x 10
– 1 min rest
140 x 10
– 1 min rest
140 x 10
– 1 min rest
140 x 10
– 1 min rest
140 x 7

Sets felt progressively easier.
Unfortunately at the last set fatigue finally kicked in.
I could really feel these stretch my hamstrings and glutes!

Hanging Leg Raise (Toes to Bar):

1 x 8
1 x 8
1 x 8
1 x 6
1 x 6

1 minute rest between sets.
Really fatigued by this point.
I almost decided to not even do this but decided I don’t want to be a pussy!


Dog Walk:

Distance: 1.4 miles
Time: 25m 45.1s

Decided I didn’t have enough energy to actually use the prowler so took my dogs for a decent walk instead.
Much faster without my 10 year old son dragging ass.
Could have been faster if my dogs didn’t have to stop a couple times to do their business and sniff around!

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Posted by on September 3, 2012 in Training Log


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