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5/3/1: Cycle 14 – 5s Week: Squat (255 x 6 / TM 295 x 1): 6/3/13

03 Jun

Cycle 14 – 5s Week: Squat: 6/3/13

Started the day still not feeling above average. (5/10)
Felt better after my warm-ups (6/10) but dropped from there.

Just did the movements and went home.

Info:

Weight: 170 lbs on 6/2/13

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 45 mins

Fasted Time: ~11-12 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minute Jump Rope

Main Lift:

Squat:

Warm-up Sets:
45 x 10
120 x 5
150 x 5
180 x 3

Work Sets:
195 x 5
225 x 5
255 x 6 (e1RM = 306)

Training Max Set:
295 x 1


Work sets felt decent and not easy.
Wanted to do 7 reps on the top set but that would have maxed it for me today so only did 6 and saving the last rep for another day.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:
(35% of estimated 1RM)

105 x 10
– 1 minute rest
105 x 10
– 1.5 minute rest
105 x 8
– 1.5 minute rest
105 x 7
– 1.5 minute rest
105 x 5

Energy level dropped a bit as I started this (5/10).
Tough sets.

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

160 x 10
– 1 minute rest
160 x 10
– 1.5 minute rest
160 x 10
– 1.5 minute rest
160 x 10
– 1.5 minute rest
160 x 10

Decent sets butI was feeling a slight lower back soreness as I finished.

Hanging Leg Raise (Toes to Bar):

none

Finisher:

Jump Rope:

Work: 5 minutes

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Posted by on June 3, 2013 in Training Log

 

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