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5/3/1: Cycle 1 – 5s Week: Squat: 7/21/14

21 Jul

Cycle 1 – 5s Week: Squat: 7/21/14

Woke up feeling well and excited to start my routine again.
Really had to leave my ego at the door with the weights real light compared to my old norm.
Good energy level for the session but had to cut it short as I had other priorities to take care off.
With this new career I really need to bust through my sessions and skip accessory work if my time limit I impose myself at the gym has been reached.

Starting it off easy and not pushing too hard to assess myself for the start of this cycle.
Otherwise a good session overall.

Info:

Body Weight: 163.4 lbs on 7/13/14
Pre-workout Warm-up Time: 15-20 minutes
Training Time: 1 hr 0 mins
Fasted Time: ~6 hrs then small snack then 10 hours
Sleep: 7 hours

Pre-workout Warm-ups:
Foam Rolling
Limber 11
Dynamic Stretching

Main Lift(s):

Squat:

Warm-up Sets:
45  x 5/5
100 x 5
125 x 5
150 x 5

Work Sets:
160 x 5
185 x 5
210 x 5 (e1RM = 245)


Weights felt light and easy enough.
Could have done 2 more reps at the top set but just decided to take it easy today.

Assistance Exercises:

Front Squat:

60 x 10
– 1 minute rest
60 x 10
– 1.25 minute rest
60 x 10
– 1 minute rest
60 x 10
– 1.25 minute rest
60 x 10

Nice easy speed front squats.

Stiff Legged Deadlift:

135 x 10
– 1 minute rest
135 x 10
– 1 minute rest
135 x 10
– 1 minute rest
135 x 10

Plan was 5 quick sets but stopped after 4 sets.
Just finished off with a quick stretch then home.

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Posted by on July 21, 2014 in Training Log

 

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