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5/3/1: Cycle 5 – 5s Week: Squat: 3/17/14

17 Mar

Cycle 5 – 5s Week: Squat: 3/17/14

Decided to skip my OHP session last week and do an early deload instead as I start Cycle 5 early as well.
Should have done it when I started Cycle 4 after recovering from an infection but was too stubborn.

Slept for around 6 hours before work and head to the gym feeling good (6/10).
Started my warm-up sets with squats feeling good and energy level stayed decent the rest of the session.

I think I didn’t eat enough the night before because I was ravenous as I was finishing off and didn’t do as well on the main lift as I hoped.
I did manage to finish the session quicker than usual!
Good overall session though.

Info:

Body Weight: 174 lbs on 2/23/14

Pre-workout Warm-up Time: 25 minutes

Training Time: 1 hr 16 mins

Fasted Time: ~10-11 hours

Pre-workout Warm-ups:

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

GHR (3 x 3)

Main Lift(s):

Squat:

Warm-up Sets:
45 x 5/5
120 x 5
150 x 5
180 x 3

Work Sets:
195 x 5
225 x 5
255 x 5 (e1RM = 297)

Sets felt easy enough.

Paused in the hole after each set during the warm-up sets and the 1st work set.

felt like I could have done at least 1-2 more reps on the top set but stopped at 5.

Assistance Exercises:

Front Squat:

45 x 10

(40% of e1RM)
65 x 10
– 1 minute rest
65 x 10
– 1 minute rest
65 x 10
– 1.25 minute rest
65 x 10
– 1.25 minute rest
65 x 10

Good sets and weight felt decent.

Stiff Legged Deadlift:

(40% of Training Max)
140 x 10
– 1 minute rest
140 x 10
– 1.5 minute rest
140 x 10
– 1.5 minute rest
140 x 10
– 1.5 minute rest
140 x 10

Nice sets.

Felt kinda tough due to limited rest between sets making me catch my breath.

Toes to Bar:

1 x 10
– 60 second rest
1 x 7
– 60 second rest
1 x 6
– 60 second rest
1 x 6
– 60 second rest
1 x 5

 Tough sets and feeling ravenous!

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Posted by on March 17, 2014 in Training Log

 

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