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5/3/1: Cycle 10 – 1s Week: Squat (275 x 5 / TM 285 x 1): 12/31/12

31 Dec

Cycle 10 – 1s Week: Squat: 12/31/12

Think I was a little excited to go to the gym today.
Had around 6-7 hours of broken sleep.
Think I woke up at least 2-3 times in the middle of the night.
Energy level was weird today and probably caused by that low quality sleep, as per suual.
Arrived at the gym and started my pre-workout warm-ups feeling great! (7/10)
Energy level somehow dropped as I started my squat work set (5/10) but went back up as I finished my squats and stayed steady from there (7/10).

I think it was a great session overall even though I am still plagued by the same body issues (left hip/groin tight/sore and my right elbow tendinitis).
Overall a great way to end the year and get ready for the new!

Info:

Weight: 167 lbs since 12/30/12

Pre-workout Warm-up Time: 25 minutes

Training Time: 1 hr 30 mins

Fasted Time: ~12 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:
215 x 5
245 x 3
275 x 5 (e1RM = 321)

Training Max Set:
285 x 1


Sets felt way easy today.
Belt really makes the lift feel much easier.
Top work set I was happy to finish with 5 reps and still had 1 saved in the tank.
Felt so good about it that I decided to not use a belt on my training max set.
Guess I was a bit too overconfident and did not compensate properly on the difference without the belt.
Almost got stuck at the hole even though I felt like I could have done 1-2 reps more once I completed the rep.

PS:
All the sets felt like I was not hitting deep enough but it is obvious enough on the video that I am breaking parallel.
Still need to adjust with this higher heel shoe but I do love it so far!

Assistance Exercises:

Front Squat:
(40% of estimated 1RM)

Warm-up Set:
45 x 10

Work Sets:
(40% of estimated 1RM)

95 x 10
– 1.5 min rest
95 x 10
– 1.5 min rest
95 x 10
– 2 min rest
95 x 8
– 2 min rest
95 x 8


I think for the most part my reps are fine.
There was a couple that my elbows dropped a bit making my chest drop but I think I corrected myself afterwards.
Think the best set was when I had someone watch my form on the 3rd work set.
Also still thinking I am just hitting parallel when I am going way below it!
I may need to do front box squats to work on form a bit.

Stiff Legged Deadlift:
(45% of Deadlift Training Max)

160 x 10
– 1 min rest
160 x 10
– 1 min rest
160 x 10
– 1.5 min rest
160 x 10
– 1.75 min rest
160 x 10

Took my shoes off and did some nice and smooth “Touch & Go” SLDL.
Felt nice and easy enough.

Hanging Leg Raise (Toes to Bar):

1 x 10
Rest 1 minute

1 x 10
Rest 1.5 minutes

1 x 10
Rest 1.5 minutes

1 x 10
Rest 2.5 minutes

1 x 10

Really tested my will on this one.
Made sure I had a nice tight grip on the bar and just pushed myself.
Made sure to stop after each rep to reset my body and then cry to do each of teh rep to finish the set!
First time doing 5 x 10 of this made me proud of myself!

Finisher:

Tabata Jump Rope:

Work Sets: 8 x 20s
Rests: 10s/Set

Fatigues showing as I made more mistakes than usual doing the jump rope.
Still really enjoying this as my finisher!

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Posted by on December 31, 2012 in Training Log

 

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