Cycle 11 – 5s Week: Squat: 1/14/13
Solid 8 hours of sleep!
I don’t get this often and enjoyed it.
Started the day feeling good as I head to the gym (6/10).
Energy level increased as I completed my squat warm-up sets (7/10) but dwindled slightly as I started my assistance exercises (5/10)
Today I used my new Rehband Warm Pants for the 2nd time and I think it helped!
Didn’t notice any left hip pain the whole session and kept me nice and warm!
Overall a good session despite the decreased energy output during my assistance exercises.
Info:
Weight: 165.6 lbs since 1/13/13
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 30 mins
Fasted Time: ~13-14 hours
Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
2 minute Jump Rope
Main Lift:
Squat:
Warm-up Sets:
120 x 5
150 x 5
180 x 3
Work Sets:
195 x 5
225 x 5
255 x 8 (e1RM = 323)
Training Max Set:
295 x 1
All sets felt nice and easy today somehow.
Maybe it’s from the good amount of rest and my new Rehband shorts!
Most of my reps hit parallel just where I wanted it to be.
Reps felt solid and stable throughout!
Even felt like I could have done 1-2 more reps on the top work set!
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 9
– 1.5 min rest
95 x 8
– 2 min rest
95 x 8
– 2 min rest
95 x 9
Energy level dipped a bit as I started doing this.
Form was kinda off and I think my chest was dropping.
Need more practice so I can improve on this lift.
Stiff Legged Deadlift:
(45% of Deadlift Training Max)
160 x 10
– 1 min rest
160 x 10
– 1 min rest
160 x 10
– 1 min rest
160 x 10
– 1 min rest
160 x 10
This was easy enough but didn’t feel as easy as last session.
I did manage to do them all with less rest time between sets and probably why it felt not as easy as last session.
Hanging Leg Raise (Toes to Bar):
1 x 10
Rest 1 minute
–
1 x 10
Rest 1 minutes
–
1 x 8
Rest 1 minutes
–
1 x 6
Rest 1 minutes
–
1 x 6
This really hurt.
Also much less rest time between sets compared to last session.
Probably why I had such a hard time getting those extra reps.
Finisher:
Tabata Jump Rope:
Work Sets: 8 x 20s
Rests: 10s/Set
More mistakes than usual as I was getting tired.
