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5/3/1: Cycle 9 – 5s Week: Squat (310 x 3 Stall): 10/17/12

17 Oct

Cycle 9 – 5s Week: Squat: 10/17/12

Originally planned to take the whole week off but couldn’t help myself.
Doing 1 session this week and 1 next week then back to my regular 2x/week routine.
I had the night off yesterday and was able to take a 4 hour nap before dinner then had 7-8 hour sleep for the night.
I felt fine as I woke up and arrived at the gym (6/10) but I started feeling weaker (5/10)as I hit the 14th hour of my fast as I was doing my first work set.

I should have reviewed my last squat session so I would have realized I really can’t squat well in a fast.
Surprisingly enough I did well lifting fasted on my deadlift day but during squat day I just suck fasted.
I also have been in a 5 day calorie deficit also while on Leangains.

The whole gym time was rough as my energy level is not where I want it to be but I trudged along as I finished my whole routine for the day.
Even took a nice walk with my dogs afterwards.

I am thinking that I will follow Leangains BUT will break my fast early on squat days for now.
I will also change my progression on squats from +10 lbs to +5 lbs per cycle immediately.
So my Training Max today is 360 lbs but on my 3s and 1s day it will be 355 lbs this cycle.
This way I can milk my progression before I have to fully deload.

Info:

Weight: 172.5 lbs since 10/14/12

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 45 mins

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:

Squat:

Warm-up Sets:
45 x 10
145 x 5
180 x 5
215 x 3

Work Sets:
235 x 5
270 x 5
310 x 3 (e1RM = 341) * Stall


Last squat session was rough due to insufficient sleep but I broke fast early and managed to get the required minimum reps.
Today I had some decent sleep but forgot to break my fast early and missed my required reps.
I could probably had pushed 1 more on the top set but afraid I could do it with poor form and hurt myself so just stopped it on the 3rd rep.
Redoing my numbers for the cycle and hopefully I can still salvage for the rest of my other squat sessions.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:
(30% of estimated 1RM)
90 x 10
– 1.5 min rest
90 x 8
– 1.75 min rest
90 x 8
– 5 min rest
90 x 10
– 2 min rest
90 x 7

Sets was rough as i felt spent after the back squat session.
Did better compared to last session rep wise considering it is 5 lbs heavier even with my fatigue.
Accidentally had a 5 minute rest period as I was talking to someone about something.

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

145 x 10
– 1 min rest
145 x 10
– 1.5 min rest
145 x 10
– 1.75 min rest
145 x 10
– 2 min rest
145 x 10

Tried to do the first set with Fat Gripz again and it sucked!
No Fat Gripz after the first set and was much easier.

Hanging Leg Raise (Toes to Bar):

1 x 8
1 x 6
1 x 7
1 x 6
1 x 6

1 minute rest between sets.
Really hurting by now.
I was so happy to leave the gym after this!

Conditioning:

Dog Walking:
Distance: 1.5 miles
Time: 29 mins

Just a nice leisurely walk with my dogs right after the gym.

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Posted by on October 17, 2012 in Training Log

 

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