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)