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)
