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.