Cycle 9 – 1s Week: Squat: 11/19/12
Slept around 6-7 hours.
Should have slept an extra hour or so but I was playing on my PS3 again …
Ate decent meals the day before but didn’t have enough time for a full breakfast (wanted to have 4 eggs also) so just ate my left over 4oz steak before I had to go to the gym.
Felt great as I arrived at the gym and ready to take on todays squats! (7/10)
Good session overall but think I could have done better if I had a bigger meal and more sleep before I went to the gym.
Info:
Weight: 171.5 lbs since 11/18/12
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 30 mins
Fasted Time: 12 hours before breakfast
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:
270 x 5
305 x 3
340 x 1
Training Max Attempt:
355 x 0 * Fail
Work sets felt heavy and made sure to wear my belt for extra help.
Took some effort to get the 1 rep that I needed on the top set and glad I managed to do it considering the stalls the last couple of squat sessions.
Even though I made teh required lifts I think I will deload anyways for next session.
Attempted to do a single on my Training max this cycle but did not have enough strength to do it.
Had difficulty trying to bring it up for that single and I am positive I could have it if I was more prepared.
Was really hoping to get this as I managed to do 350 lbs x 1 last cycle.
Next time!
Assistance Exercises:
Front Squat:
Warm-up Set:
45 x 10
Work Sets:
(30% of estimated 1RM)
90 x 8
– 2 min rest
90 x 10
– 2 min rest
90 x 10
– 2 min rest
90 x 8
– 2 min rest
90 x 7
Felt better with the lift today.
made a wider stance which i think helped.
Decided to use my belt starting with the 2nd work set and made it easier but was running out of gas after a while.
Stiff Legged Deadlift:
(35% of Deadlift Training Max)
145 x 10
– 1 min rest
145 x 8
– 1 min rest
145 x 8
– 1 min rest
145 x 8
– 1 min rest
145 x 8
Started getting fatigued from the 2nd set on.
Hanging Leg Raise (Toes to Bar):
1 x 8
1 x 7
1 x 6
1 x 5
1 x 5
1 minute rest between sets.
Feeling like dying as I was doing it.
Almost tempted to not do it but manned up.
Finisher:
Tabata Burpees w/ Pull-ups:
4 x 1
3 x 1
3 x 1
2 x 1
2 x 1
2 x 1
2 x 1
4 x 1
Was about to go home but decided to do a quick finisher.
Decided to do burpees with pull-ups at the end of each rep using the Tabata method.
Took my remaining energy but felt good afterwards … way afterwards!