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.
fuuu 285 went up fast
LikeLike