Cycle 11 – 1s Week: Squat: 2/11/13
Slept around 4-5 hours.
Think I was a little excited today.
Felt good as I arrived at the gym (6/10) and progressively started feeling better for a while.
At start of my Squat work set was when I started getting more amped (7/10) and then at the top squat work set (8/10) then my 1st single (9/10).
Then I guess adrenaline dropped a bit starting with my assistance front box squats from (8/10) to (6/10) at the end of the sets but stayed there until I finish my gym session.
Lack of full rest took its toll in the end but completed everything I wanted to do.
Info:
Weight: 165.5 lbs since 2/10/13
Pre-workout Warm-up Time: 25 minutes
Training Time: 1 hr 25 mins
Fasted Time: ~12-13 hours
Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
1 minute Vertical Jumps
2 minute Jump Rope
Main Lift:
Squat:
Warm-up Sets:
45 x 10
120 x 5
150 x 5
180 x 3
Work Sets:
225 x 5
255 x 3
285 x 2 (e1RM = 304)
Singles:
315 x 1
355 x 0
I was feeling REAL good as I progressed on my sets today despite my lack of sleep.
1st work set felt easy and the 2nd was too!
top work set I originally was planning to do only 1 rep but was charged enough to do a 2nd rep and probably could have done 2-3 more … but I wanted to have some energy for the singles.
First single attempt at 315 lbs was easy enough and felt like I could have done at least 2 more rps if needed and charged me nicely!
I then tried for a PR single but was not able to bring it up from the hole.
Think I should have been more conservative on my weight progression and done 1 or 2 more lighter singles before I attempted a PR.
Lesson learned.
Assistance Exercises:
Front Box Squat:
Warm-up Set:
45 x 10
Work Sets:
(45% of estimated 1RM)
110 x 8
– 1 min rest
110 x 6
– 1 min rest
110 x 6
– 1 min rest
110 x 6
– 1 min rest
110 x 5
Started fine with the empty bar warm-up set but energy level dipped from there.
Guess the lack of sleep finally started hitting me here.
That and I did raise the weight by 5%.
Stiff Legged Deadlift on Deficit:
(45% of Deadlift Training Max)
160 x 10
– 1.5 min rest
160 x 8
– 1.5 min rest
160 x 8
– 1.5 min rest
160 x 10
– 1.5 min rest
160 x 8
Was suggested by another guy at the gym to maybe do them on a deficit so I did them on one of those plastic steps.
Really felt the stretch more this way.
Not sure if it was harder or I am just fatigued but I was not able to get all the reps for each set.
Hanging Leg Raise (Toes to Bar):
1 x 8
Rest 30s
–
1 x 8
Rest 45s
–
1 x 8
Rest 1 minute
–
1 x 8
Rest 1 minute
–
1 x 7
Fatigue settling in but surprised I was able to do more for less time compared to last session!
Finisher:
Tabata Jump Rope:
Work: 20s x 8
Rest: 10s x 8
Decided to do Tabata Jump Rope this time as I felt I was too tired to do 5 minutes non stop.
