Cycle 2 – 1s Week: Squat: 9/29/14
Decent sleep but only felt average as I left for the gym (5/10).
Slightly better as I started my warm-up sets (6/10) but felt really fatigued and out of gas when I finished my session.
I did realize one thing today.
Found out that I was going way below parallel (ass-to-grass) on my front squats and why they tend to be tougher to do.
Now I don’t feel like a complete weakling on them.
Also think that adding jumps during leg days seems to help.
Good session overall.
Info:
Body Weight: 165 lbs on 9/7/14
Pre-workout Warm-up Time: 23 minutes
Training Time: 1 hr 20 mins
Fasted Time: ~11-13 hours
Sleep: ~6.5-7 hours
Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
Box Jumps (41″ 4 x 2)
Main Lift(s):
Squat:
Warm-up Sets:
45 x 10
105 x 5
130 x 5
155 x 3
Work Sets:
195 x 5
220 x 3
245 x 5 (e1RM = 286)
Easy sets.
Paused at the end of all my warm-up sets.
Felt like I could easily do 2 more reps if needed on my top set.
Assistance Exercises:
Front Squat:
Warm-up Set:
45 x 10
Work Sets:
85 x 10
– 1 minute rest
85 x 10
– 1 minute rest
85 x 10
– 1 minute rest
85 x 10
– 1 minute rest
85 x 10
Tough sets but more manageable by just hitting parallel.
Stiff Legged Deadlift:
155 x 10
– 1 minute rest
155 x 10
– 1 minute rest
155 x 10
– 1 minute rest
155 x 10
– 1 minute rest
155 x 10
Tough sets and wore me out.
Toes-to-Bar
1 x 10
– 1 minute Rest
1 x 8
– 1 minute Rest
1 x 8
– 1 minute Rest
1 x 6
– 1 minute Rest
1 x 5
Tough sets and really out of gas by the time I finished (4-5/10)
