Cycle 13 – 1s Week: Squat: 5/20/13

Short nap before I finally did sleep for the night for around 4-5 hours.
Had to do another early morning session and was hanging out with the wife later than expected so was not able to sleep as much as I wanted.
Took a short hot shower before I arrived at the gym feeling average. (5/10)
I started feeling a tad better as I did my squat work sets (6/10) but the insufficient amount of sleep started taking its toll on me.

Managed to do most of what I wanted even though I was hurting doing it.
Could have been a much better session if I slept more I think.


Weight: 170.6 lbs on 5/19/13

Pre-workout Warm-up Time: 30 minutes

Training Time: 1 hr 30 mins

Fasted Time: ~7-8 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minute Jump Rope

Main Lift:


Warm-up Sets:
45 x 10
115 x 5
145 x 5
175 x 3

Work Sets:
215 x 5
245 x 3
275 x 4 (e1RM = 312)

Training Max Set:
285 x 1

Weight felt easy enough for the first two work-sets.
Top work set I managed to do the 4 reps that was my goal for the day and could have done at least 1 more.
But I think I did something wrong as I felt slightly dizzy when I finished the set, maybe just because I didn’t get enough sleep.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:
(40% of estimated 1RM)

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

Still felt a bit decent as I started this. (6/10)
But decided to use my belt which made the sets easier to do.
Started to get tired and lost the 5th set.

Stiff Legged Deadlift):
(45% of Deadlift Training Max)

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

Good sets but fatigue was setting in. (5/10)
Felt dizzy after the 4th set.

Hanging Leg Raise (Toes to Bar):


Skipped and decided to just finish the session with jump ropes.


Jump Rope:

Work: 5 minutes
Rest: none

Worn out by the time I started this (4/10).
Had a hard time doing it and made many simple mistakes.