Cycle 13 – 5s Week: Squat: 4/22/13

Lately been trying to do my early morning sessions before I take my son to school when possible.
Slept for around 6 hours of sleep and felt decent as I arrived at the gym. (5/10)
Energy level improved progressively as I started my squat warm-up sets (6/10) and then as I did my work sets (7/10)
Energy level didn’t dip after that and felt good the rest of the session.

Overall a good session!

Info:

Weight: 168.5 lbs since 4/21/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 1 hr 30 mins

Fasted Time: ~7-8 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
115 x 5
145 x 5
175 x 3

Work Sets:
190 x 5
215 x 5
245 x 6 (e1RM = 294)

Training Max Set:
285 x 1

Sets felt easy specially after I warmed up a bit.
Goal was just 6 reps on the top set and was easy enough to do.
Could have done at least 2 more reps if I wanted to but I just wanted to reach my goal reps today.
Definitely can tell the weight is easy enough considering I am going below parallel with no problems …

Assistance Exercises:

Front Box Squat:

Warm-up Set:
45 x 10

Work Sets:
(40% of estimated 1RM)

95 x 10
– 1 minute rest
95 x 8
– 1 minute rest
95 x 7
– 1 minute rest
95 x 7
– 1 minute rest
95 x 6

I was feeling good doing these but I think I needed more rest time between sets if I was to get all 10 reps in.
I really wanted to push myself only doing limited rest time.
Maybe next time I will get all the reps with 60 second rest between sets.

Stiff Legged Deadlift):
(40% of Deadlift Training Max)

140x 10
– 1 min rest
140 x 10
– 1 min rest
140 x 10
– 5 min rest
140 x 10
– 1 min rest
140 x 10

Sets felt much easier today.
guess my lower back is a bit better.
Ended up helping someone with their squats making one of my set rest time longer than I wanted.

Hanging Leg Raise (Toes to Bar):

1 x 10
– 1 minute rest
1 x 10
– 1 minute rest
1 x 10
– 1 minute rest
1 x 10
– 1 minute rest
1 x 10

First 2 sets was easy enough to do but the rest of the sets felt challenging but not hard.

Finisher:

Jump Rope:

Work: 5 minutes
Rest: none

Feeling great still and just finished up with soem jump rope before stretching.