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5/3/1: Cycle 1 – 1s Week: Squat: 8/17/14

17 Aug

Cycle 1 – 1s Week: Squat: 8/17/14

Sleep was good but woke up kinda wobbly feeling and started my day feeling average (5/10).
Started feeling better after foam rolling and doing my dynamic stretches and rowing machine warmup (6/10).
Had an energy spike as I finished my main lift then slowly tapered down and leaving me worn out by the end of the session.

Overall a great session but I think I may have needed more fuel the night before.

Info:

Body Weight: 166.8 lbs on 8/3/14
Pre-workout Warm-up Time: 18 minutes
Training Time: 1 hr 20 mins
Fasted Time: ~9-10 hours
Sleep: 7.5 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Rowing Machine (3 minutes)

Main Lift(s):

Squat:

Warm-up Sets:
45  x 10
100 x 5
125 x 5
150 x 5

Work Sets:
185 x 5
210 x 3
235 x 5 (e1RM = 274)

Sets felt real easy today.
Had a nice energy and motivation spike on the top set (8/10) and felt like I could have done 2 more reps if I needed too!

Assistance Exercises:

Front Squat:

75 x 10
– 1 minute rest
75 x 10
– 1.25 minute rest
75 x 10
– 1.25 minute rest
75 x 10
– 1.5 minute rest
75 x 10

Good, challenging sets.

Stiff Legged Deadlift:

150 x 10
– 1 minute rest
150 x 10
– 1.5 minute rest
150 x 10
– 1.5 minute rest
150 x 10
– 1.75 minute rest
150 x 10

Sets 1-2 felt easy.
Rest of the sets after that started feeling decent and needed a few extra seconds of rest.

Toes-to-Bar:

1 x 8
– 1 minute rest
1 x 8
– 1.25 minute rest
1 x 6
– 1.5 minute rest
1 x 6
– 1.5 minute rest
1 x 6

Sets were rough and finished feeling a bit more fatigued (5/10)

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Posted by on August 17, 2014 in Training Log

 

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