Cycle 10 – 3s Week: Squat: 12/17/12
Somewhat opposite of last squat session today.
Had around 4-6 hours of broken sleep which sucked.
I had to go to the gym much earlier than usual as I had to give the car to my wife around my usual gym time …
Felt real tired as I got ready to go to the gym.
Drank my standard pre-workout drink on the way to the gym and still didn’t feel as good as I wanted but was expected due to lack of quality sleep. (5/10)
I did gradually started feeling better albeit slowly.
Energy level started improving after the top work set of the squat (6/10) then improved even more as I did the stiff legged deadlifts (7/10)
Overall a good session and surprised myself by doing well despite the lack of quality sleep and even managed to have one of the fastest squat session and still do it under a fast!
Info:
Weight: 170 lbs since 12/16/12
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 0 mins
Fasted Time: 11 hours
Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
2 minute Jump Rope
Main Lift:
Squat:
Warm-up Sets:
45 x 10
115 x 5
145 x 5
175 x 3
Work Sets:
200 x 3
230 x 3
260 x 3 (e1RM = 286)
Training Max:
285 x 1
Similar to last squat session.
I was not feeling “IT” until I was at the top set of my work set.
Could have done more and had at least 1-2 more reps in the tank on my top set but decided to just do the bare minimum to reserve energy for teh rest of my session as I am in a rush anyways.
Surprisingly enough, all my reps are way below parallel!
This is weird because when I am actually doing the squat it felt like I was not going as deep as I though I was going!
Maybe because I deloaded and the weight is lighter or the higher heel of my new Romaleos actually does help on my lift or both!
Assistance Exercises:
Front Squat:
Warm-up Set:
45 x 10
Work Sets:
(40% of estimated 1RM)
95 x 10
– 1.5 min rest
95 x 10
– 2 min rest
95 x 8
– 2 min rest
95 x 10
– 2 min rest
95 x 8
Took a risk and increased the weight and seems like a good gamble after doing it.
The sets was easy enough the first 5 reps but my endurance drops after that making it more difficult to complete the set.
Think I am doing better as I used a narrower stance and tried to make it just to parallel on depth.
Still needs improvement but I think am getting a little better.
Maybe I will try to film next session.
Stiff Legged Deadlift:
(40% 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
– 1.5 min rest
140 x 10
Didn’t do “Touch & Go” this time but I think I made more defined movements this time around.
Less rest time made it feel a little more difficult compared to last session but doable enough.
I did started getting tired and dizzy after the 6th rep on the 4th set.
Hanging Leg Raise (Toes to Bar):
1 x 8
1 x 8
1 x 8
1 x 7
1 x 5
45 second rest between sets.
Surprisingly did a few more reps even with less rest time compared to last session!
Finisher:
Tabata Jump Rope:
Work Sets: 8 x 20s
Rests: 10s/Set
Had enough time to do a finisher and really enjoying these moments even though I am really tired by this time.