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.
