Cycle 15 – 1s Week: Squat: 8/12/13
Not too good sleep before training.
Around 5.5-6 hours of sleep and woke up a couple times.
Felt decent as I started heading to the gym (5/10).
Generally a good session but think it could have been better if I had a better quality sleep before training.
Still taking it easy and no conditioning this week.
Trying to get used again with work and not having enough time to do everything I want …
Info:
Weight: 174 lbs on 8/11/13
Pre-workout Warm-up Time: 25 minutes
Training Time: 1 hr 10 mins
Fasted Time: ~8-9 hours
Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
2 minute Jump Rope
Glute Ham Raise superset w/ Ab Pull Down
Main Lift:
Squat:
Warm-up Sets:
45 x 10
125 x 5
155 x 5
185x 3
Work Sets:
230 x 5
260 x 3
290 x 3 (e1RM = 319)
Started feeling slightly better as I started my warm-up sets (6/10).
But the bar felt decently heavy today somehow, probably due to not being fully rested.
Goal was 4 reps on the top set and I think I could have done it but the plastic lock on my Rehband Warm Pants was digging into my belly due to wrong placement of my belt.
Assistance Exercises:
Front Squat w/ straps:
Warm-up Set:
45 x 10
Work Sets:
75 x 10
– 1.5 minute rest
75 x 10
– 1.5 minute rest
75 x 10
– 1.5 minute rest
75 x 10
– 1.5 minute rest
75 x 10
Decided to do all sets w/ straps to hold on too as I saw in some training tip video somewhere, think T-Nation.
Definitely did help and I didn’t hurt until the last set.
Stiff Legged Deadlift):
(40% of Deadlift Training Max)
145 x 10
– 1 minute rest
145 x 10
– 1 minute rest
145 x 10
– 1 minute rest
145 x 10
– 1 minute rest
145 x 10
Nice easy sets.
Hanging Leg Raise (Toes to Bar):
none
Finisher:
none
