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5/3/1: Cycle 14 – 1s Week: Squat (285 x 3/ 295 x 1): 7/1/13

01 Jul

Cycle 14 – 1s Week: Squat: 7/1/13

Slept for a solid 7 hours and was feeling better as I drove to the gym (6/10).
Session went well overall but I think I should have dropped the weight for my accessory work.

Thinking of removing the Training Max set starting next cycle.
It rained earlier but decided to try and push the sled anyways.
Found out for the first time that wet asphalt sucks for pushing the sled!

Overall a decent session.

Info:

Weight: 177 lbs on 6/30/13

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 20 mins

Fasted Time: ~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:
225 x 5
255 x 3
285 x 3 (e1RM = 313)

Training Max Set:
295 x 1


Sets 1-2 was feeling decent.
Missed hitting parallel on the last rep on the top work set and was feeling heavy as well.
Strange considering I know I have done this weight for at least 5 reps before.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:
(35% of estimated 1RM)

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

Sets felt tough.
Decided to put on my belt starting with the 2nd set but still hurting.

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

160 x 10
– 2 minute rest
160 x 8
– 2 minute rest
160 x 8
– 2 minute rest
160 x 7
– 2 minute rest
160 x 7

Still feeling decent (6/10) but the sets was feeling difficult.
Even with the belt on I was having issues.
Definitely will be dropping weight next time and work up.

Hanging Leg Raise (Toes to Bar):

none

Finisher:

Sled/Prowler Push:

Weight: Sled (60 lbs) + 90 lbs
Distance/Lap: 40 yards
Laps: 6
Rest/Lap: 60 seconds
Total Time: 9 m 10.29s

Drove home then started pushing the sled on wet asphalt.
Slid a few times and was more difficult than when doing it on dry asphalt.
Normally do 10 laps when I do this routine but stopped at 6 and finished the day.

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Posted by on July 1, 2013 in Training Log

 

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