Cycle 3 – 1s Week: Squat: 11/17/14
Decent sleep and felt good as I start my day.
Energy level was good consistently through the session (6/10) and a slight spike at the end (7/10).
All lifts was great with the only issue being my left elbow still..
Otherwise a great session!
Info:
Body Weight: 165.6 lbs on 11/2/14
Pre-workout Warm-up Time: 15 minutes
Training Time: 1 hr 16 mins
Fasted Time: ~9-10 hours
Sleep: ~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
110 x 5
135 x 5
160 x 3
Work Sets:
200 x 5
230 x 3
255 x 4 (e1RM = 289)
All lifts felt easy today.
Warm-up sets was paused at the bottom at the end of the set.
Top set felt like I could have done at least 1 more if needed.
Assistance Exercises:
Front Squat:
Warm-up Set:
45 x 10
Work Sets:
95 x 10
– 1 minute rest
95 x 10
– 1 minute rest
95 x 10
– 1 minute rest
95 x 10
– 1 minute rest
95 x 10
Sets somehow felt not so bad today.
Maybe add another 5 lbs next session.
Stiff Legged Deadlift w/ Fat Gripz:
135 x 6
– 1 minute rest
135 x 8
– 1 minute rest
135 x 7
– 1 minute rest
135 x 6
– 1.25 minute rest
135 x 7
Decent sets.
Grip and left elbow acting up starting from the 3rd set.
Toes-to-Bar
1 x 8
– 1 minute Rest
1 x 8
– 1 minute Rest
1 x 6
– 1 minute Rest
1 x 6
– 1 minute Rest
1 x 6
Tough sets.
But a couple reps more than last session.
