Cycle 5 – 3s Week: Squat: 3/31/14

Energy level was good as I left for the gym after work (6/10).
Energy bumped up a bit once I started my work sets (7/10) and stayed there for most of the session.

Surprised that I had a fairly quick session, compared to my usual squat days, considering I was chatting with a gym buddy.
Great session overall!

PS:
I didn’t realize the lid of my water jug was broken and I end up spilling 1/2 of my Intra-shake as I was doing my warm-up sets!

Info:

Body Weight: 177.6 lbs on 3/23/14

Pre-workout Warm-up Time: 25 minutes

Training Time: 1 hr 16 mins

Fasted Time: ~10-11 hours

Sleep: 6.2 hours before work

Pre-workout Warm-ups:

Foam Rolling
Limber 11
Dynamic Stretching
Mini-Band Exercises
Box Jumps (2 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:
210 x 3
240 x 3
270 x 3 (e1RM = 297)

Sets felt easy.

Energy level bumped up as I started my work sets (7/10).

Even did a pause at the end of the 2nd work set.

Think my waist shrunk slightly and I should have tightened my belt a bit more.

Noticed it on my top set and think I could have done 5 reps if my belt was tighter!

Assistance Exercises:

Front Squat:

45 x 10

(45% of e1RM)
75 x 10
– 1 minute rest
75 x 10
– 1 minute rest
75 x 10
– 1.25 minute rest
75 x 10
– 2 minute rest
75 x 10

Sets felt decent until the last 2 sets when it started to hurt!

Really focused on keeping my chest and elbows up!

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

Easy sets.

Bar felt light somehow!

Burpees w/ Pull-up and Toes-to-Bar:

1 x 5
– 60 second rest
1 x 4
– 50 second rest
1 x 3
– 30 second rest
1 x 2
– 15 second rest
1 x 1

Was going to do just Toes-to-Bar but ended up doing something else with a gym buddy.

Burpees with a Pull-up and Toes-to-bar on each set.

Nice easy finisher.