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5/3/1: Cycle 4 – 5s Week: Squat (285 x 5): 2/3/14

03 Feb

Cycle 4 – 5s Week: Squat: 2/3/14

Finished Cycle 3 decently and now starting Cycle 4, which is the “Strength Phase”.

I was originally planning to do the “5’s Progression” for the assistance work but that was just too much for me after reading up on it more.

So decided to do the SST Progression for assistance work.

Used my estimate 1RM for Front squat and should have found my actual max to use for my training max.

But I guess today is that day with lesson learned.

Read a post by Wendler for Beyond 5/3/1 and got the idea for some other Dynamic work to do as part of ,my Pre-workout routine before I do my warm-up sets.

Here’s to hoping it helps.

Good session overall and even able to sneak in a quick metabolic finisher despite only having 5.8 hours of sleep!

Info:

Body Weight: 178 lbs on 1/26/14

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 51 mins

Fasted Time: ~10-11 hours

Pre-workout Warm-ups:

Foam Rolling
Limber 11
Dynamic Stretching
Mini-Band Exercises
Box Jumps (3 x 5)

Main Lift(s):

Squat:

Warm-up Sets:
45 x 5/5
135 x 5
165 x 5
200 x 3

Work Sets:
215 x 5
250 x 5
285 x 5 (e1RM = 332)

Decent sets to start but somehow was feeling slightly dizzy at the end of work sets 1-2.
Top set was feeling really tough.
Think I may not have ate enough the night before.

Assistance Exercises:

Front Squat:

45 x 10

135 x 5
160 x 5
185 x 2

Goal was 50%/60%/70% for 10 reps each.
Today became impromptu day of finding my actual max for front squats and using it as training max next time!

Stiff Legged Deadlift:
(40% of Training Max)

150 x 10
– 1.25 minute rest
150 x 10
– 1 minute rest
150 x 10
– 1.25 minute rest
150 x 10
– 1.5 minute rest
150 x 10

Sets felt SUPER easy somehow today.

I may need to increase the weight next time.

Toes to Bar:

1 x 10
– 30 second rest
1 x 8
– 30 second rest
1 x 6
– 30 second rest
1 x 5
– 30 second rest
1 x 5

Still feeling good but decided to hold off the supersets for the day.

Jump Squats:

Work: 30 second
Rest: 60 second
Sets: 3

Finished off the rest of my energy with a quick metabolic conditioning and it hurt!

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Posted by on February 3, 2014 in Training Log

 

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