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5/3/1: Cycle 5 – 1s Week: Squat: 4/14/14

14 Apr

Cycle 5 – 1s Week: Squat: 4/14/14

Feeling good as I set off to the gym after work (6/10).
Energy level was steady most of the session.

I don’t think I ate enough the night before and probably would have an even more stellar session if I did.
Otherwise a good session in the books.

Info:

Body Weight: 177.6 lbs on 3/23/14

Pre-workout Warm-up Time: 25-30 minutes

Training Time: 1 hr 39 mins

Fasted Time: ~10 hours

Sleep: 6.5 hours before work

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:
225 x 5
255 x 3
285 x 3 (e1RM = 313)

All sets felt nice and easy today.
Learned from last week and tightened my belt 1 notch and it helped!
Guess my waist shrunk slightly.
Paused at the end of the set on my warm-up sets easily.
Top set’s goal was 2 reps but was feeling good (7/10) and did an extra rep and felt like I could have easily done another one if I wanted to!

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
– 1.5 minute rest
75 x 10
– 2 minute rest
75 x 10

Still think I need to keep the same weight next session.

Felt a bit challenging and even put on my belt on the 3rd set and up.

Maybe I am doing the reps too fast.

On the 5th set I took my time doing the reps and didn’t feel as worn out once the set is done.

Stiff Legged Deadlift:
(45% of Training Max)
155 x 10
– 1 minute rest
155 x 10
– 1.5 minute rest
155 x 10
– 1 minute rest
155 x 10
– 1 minute rest
155 x 10

Easy sets.
Felt like I could probably handle more weight next time.

Toes-to-Bar:

1 x 10
– 60 second rest
1 x 8
– 60 second rest
1 x 8
– 60 second rest
1 x 7
– 60 second rest
1 x 7

Started feeling hungry.

But still managed more reps compared to other sessions so that’s good.

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Posted by on April 14, 2014 in Training Log

 

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