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5/3/1: Cycle 3 – 1s Week: Squat (305 x 2): 1/20/14

20 Jan

Cycle 3 – 1s Week: Squat: 1/20/14

This cycle of lack of sleep really has to stop!
Slept for 4 hours then a 2 hour nap before work.
Felt average as I left for the gym (6/10).

Energy level improved slightly as I continued with my session then fatigue settled in the last 1/4 of the session.
Decent output despite the lack of sleep … but I did drop my training time!

Info:

Body Weight: 179 lbs on 1/12/14

Pre-workout Warm-up Time: 25 minutes

Training Time: 1 hr 30 mins

Fasted Time: ~10-11 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:
240 x 5
275 x 3
305 x 2 (e1RM = 325)

All sets felt easy enough.

Was hoping to do 3 reps on the top set considering its the same weight as last session.

But I think due to my craptastic sleep I was not able to push it.

Assistance Exercises:

Front Squat:

45 x 10

(36% of e1RM)
95x 8
– 1.5 minute rest
95 x 8
– 1.75 minute rest
95 x 8
– 2.5 minute rest
95 x 8
– 2.5 minute rest
95 x 8

Despite dropping the weight a bit and feeling decent I did not have the endurance.

I blame it again on the sleep.

Stiff Legged Deadlift:

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

Not bad but wore me out.

Hanging Windshield Washer & Toes to Bar:

HWW: 1 x 4
TTB: 6
– 30 second rest
HWW: 1 x 4
TTB: 1 x 4
– 30 second rest
HWW: 1 x 2
TTB: 1 x 2

Should have used better judgement and only do toes-to-bar as I was already feeling pooped before I started.

Finished really fatigued!

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Posted by on January 20, 2014 in Training Log

 

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