5/3/1: Cycle 11 – 1s Week: Squat (285 x 2 / 315 x 1 / 355 x 0): 2/11/13

11 Feb

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.


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:


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)

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!


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.

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Posted by on February 11, 2013 in Training Log


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