Cycle 3 – 5s Week: Squat: 12/23/13

Slept for only 5 hours but somehow felt good as I left for the gym (6/10).
Energy level stayed decent the whole session.

This cycle starts my Hypertrophy Phase for the next 2 cycles.
It is pretty much a “Boring But Big” setup that I am used to.
Starting of with a lighter numbers for the assistance work and see where I go from there.

Good session overall!

Info:

Body Weight: 180 lbs on 12/15/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 1 hr 40 mins

Fasted Time: ~7-8 hours

Pre-workout Warm-ups:

Foam Rolling
Limber 11
Dynamic Stretching
Mini-Band Exercises

Main Lift(s):

Squat:

Warm-up Sets:
45 x 5/5
130 x 5
160 x 5
195 x 3

Work Sets:
210 x 5
240 x 5
275 x 5 (e1RM = 321)

Nice easy sets.
Still doing some paused squats at the bottom during my warm-up sets.
Also trying to do some band pull-aparts between sets during all my lifts as well.
Had an energy spike (7/10) start as I started my work sets.

Assistance Exercises:

Front Squat:
(40% of e1RM then 36%)

45 x 10

105 x 10
– 3 minute rest
95 x 10
– 3 minute rest
95 x 10
– 3 minute rest
95 x 10
– 3 minute rest
95 x 10

Energy dipped slightly (6/10) probably due to not enough sleep earlier.
1st set was more difficult as expected so dropped it a bit to finish.
Think next session I will drop it to 35% of my e1RM and do them with much less rest time between sets and work up from there.

Stiff Legged Deadlift:

150 x 10
– 2.5 minute rest
150 x 10
– 1.5 minute rest
150 x 10
– 2 minute rest
150 x 10
– 1.5 minute rest
150 x 10

Think I got second wind as my energy level spiked slightly (7/10).
Nice easy sets.

Toes to Bar:

1 x 10
– 30 second rest
1 x 8
– 30 second rest
1 x 7
– 30 second rest
1 x 7
– 30 second rest
1 x 5

Nice sets and still feel decent as I finished!