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5/3/1: Cycle 2 – 5s Week: Squat: 9/1/14

01 Sep

Cycle 2 – 5s Week: Squat: 9/1/14

Decent sleep and felt good as I left for the gym (6/10).
But I think I didn’t get enough food the day before.

Main lift part of the session went great but I just ran out of gas afterwards.
Had to cut the session short feeling really fatigued but at least I managed to do my goal on the main lift.

Info:

Body Weight: 165 lbs on 8/31/14
Pre-workout Warm-up Time: 18 minutes
Training Time: 1 hr 10 mins
Fasted Time: ~9-10 hours
Sleep: 6.5 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Rowing Machine (3 minutes)

Main Lift(s):

Squat:

Warm-up Sets:
45  x 10
105 x 5
130 x 5
155 x 3

Work Sets:
170 x 5
195 x 5
220 x 8 (e1RM = 279)

Sets felt nice and easy.
Even had an energy burst after my warm-up sets (7/10).
Managed my goal of 8 reps on the top set and felt like I could possibly do 1-2 more reps.
But I felt that I may have lost some tightness on my 8th rep.

Assistance Exercises:

Front Squat:

80 x 10
– 1.5 minute rest
80 x 10
– 1.5 minute rest
80 x 10
– 2 minute rest
80 x 10
– 2.5 minute rest
80 x 7

Tough sets.
Started feeling dizzy after I completed the 4th set so had a longer rest time.

Stiff Legged Deadlift:

155 x 10
– 1 minute rest
155 x 10
– 1.5 minute rest
155 x 10

Sets felt decent enough but I started feeling dizzy after the 3rd set and decided to call it a day.

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Posted by on September 1, 2014 in Training Log

 

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