Cycle 2 – 3s Week: Squat: 9/15/14
Had crappy sleep and felt just average as I headed to the gym (5/10).
Decided to try some box jumps as part of my warm-up for squat/deadlift days.
Wanted to see how high I can go but the ceiling at my gym prevented me to go higher than 43″.
Main lift was fine but accessory work was tough.
As I was finishing my session I decided that I should keep my rest time 1 minute for most of my accessory work even if I can’t complete the sets.
Keep the weight until I can do 5×10 on the required accessory work.
Definitely think I could have performed better if I had better sleep.
Info:
Body Weight: 165 lbs on 9/7/14
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 12 mins
Fasted Time: ~9-11 hours
Sleep: 6-6.5 hours
Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
Box Jumps (33″ 1×3, 37″ 1×3, 43″ 1×3)
Main Lift(s):
Squat:
Warm-up Sets:
45 x 10
105 x 5
130 x 5
155 x 3
Work Sets:
180 x 3
205 x 3
230 x 7 (e1RM = 284)
Sets felt easy enough.
Did a pause at the end of each set except for the top set.
Top set felt like I could have done 1 more rep if needed.
Assistance Exercises:
Front Squat:
85 x 10
– 1.5 minute rest
85 x 9
– 1.5 minute rest
85 x 7
– 1.5 minute rest
85 x 7
– 1.5 minute rest
85 x 8
Tough sets.
Stiff Legged Deadlift:
155 x 10
– 1 minute rest
155 x 8
– 1 minute rest
155 x 8
– 1 minute rest
155 x 8
– 1 minute rest
155 x 7
Tough sets and wore me out.
Toes-to-Bar
1 x 10
– 1 minute Rest
1 x 10
– 1 minute Rest
1 x 8
– 1 minute Rest
1 x 6
– 1 minute Rest
1 x 5
Tough sets and definitely felt bet after this (5/10).
