Cycle 1 – 3s Week: Squat: 8/4/14

Woke up feeling good and excited because its Squaterday (6/10)!
Lifts still felt easy as it should be.
Probably could have cut some minutes if I was not talking to someone about helpful tips on how to lift better.
At least it was good knowledge.

Overall a good session!

Info:

Body Weight: 166.8 lbs on 8/3/14
Pre-workout Warm-up Time: 20-25 minutes
Training Time: 1 hr 29 mins
Fasted Time: ~14-15 hours
Sleep: 7 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift(s):

Squat:

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

Work Sets:
175 x 3
200 x 3
225 x 4 (e1RM = 255)

Nice easy sets.
Actually had a slight energy burst by the 2nd work set (7/10).
Top set felt like I could have done 2 more reps if needed.

Assistance Exercises:

Front Squat:

70 x 10
– 1.5 minute rest
70 x 10
– 2 minute rest
70 x 10
– 1.5 minute rest
70 x 10
– 2 minute rest
70 x 10

Good sets even as I increased the weight slightly.

Stiff Legged Deadlift:

135 x 10
– 45 second rest
135 x 10
– 1 minute rest
135 x 10
– 1 minute rest
135 x 10
– 1 minute rest
135 x 10

Bar felt real light somehow.
May increase the weight next session.

Toes-to-Bar:

1 x 10
– 1 minute rest
1 x 8
– 1 minute rest
1 x 6
– 1 minute rest
1 x 5
– 1 minute rest
1 x 5

Energy level dropped a bit (6/10).
Good ending for the day but finished feeling a bit more fatigued (5/10)