RSS

5/3/1: Cycle 15 – 5s Week: Squat (260 x 7): 7/15/13

15 Jul

Cycle 15 – 5s Week: Squat: 7/15/13

Good sleep of 6-7 hours before I went to the gym.
Decent feeling as I arrived (6/10) but somehow started feeling only average as I started my work sets (5/10).

Good session overall and finished it off with using my sled after I got home from the gym.

PS:
As I start this cycle I decided to stop doing my Training Max set.

Info:

Weight: 177 lbs on 7/14/13

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 10 mins

Fasted Time: ~10-11 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minute Jump Rope

Main Lift:

Squat:

Warm-up Sets:
45 x 10
125 x 5
155 x 5
1805x 3

Work Sets:
200 x 5
230 x 5
260 x 7 (e1RM = 321)


Not sure what it is but somehow not feeling as strong today on the squat.
Work set felt heavier than usual but at least I made all the reps I wanted to do today.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:

75 x 10
– 1 minute rest
75 x 8
– 1 minute rest
65 x 10
– 1 minute rest
65 x 10
– 1 minute rest
65 x 10

Dropped the weight and noted that it was still difficult for me after the 2nd set so dropped it some more.

Still suck at doing this!
Stiff Legged Deadlift):
(37% of Deadlift Training Max)

135 x 10
– 1.5 minute rest
135 x 10
– 1.5 minute rest
135 x 10
– 1 minute rest
135 x 10
– 1 minute rest
135 x 10

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:

Recovery Sled/Prowler Push:

Weight: Sled (60 lbs) + 50 lbs
Time: 15 minutes

Got dropped off at home after the gym.
Sweltering HOT outside, probably 100°F!
Decided to do a Recovery workout and sweat my ass off for 15 minutes.
Rest as needed.

Advertisements
 
Leave a comment

Posted by on July 15, 2013 in Training Log

 

Tags: , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: