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5/3/1: Cycle 4 – 5s Week: Squat: 12/1/14

01 Dec

Cycle 4 – 5s Week: Squat: 12/1/14

Good amount of sleep and decent feeling as I start my day (5/10).
Energy level was a good after my warm-ups (6/10) and was sustained most of the session.

Left elbow is a bit better but not fully recovered yet.
Also had to work-in with another lifter.
Think it helped motivate me and make my session better.

Info:

Body Weight: 166.4 lbs on 11/30/14
Pre-workout Warm-up Time: 18 minutes
Training Time: 1 hr 22 mins
Fasted Time: ~9-10 hours
Sleep: ~8 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Box Jumps (33″ 6 x 3)

Main Lift(s):

Squat:

Warm-up Sets:
45  x 10
110 x 5
140 x 5
165 x 3

Work Sets:
180x 5
210 x 5
235 x 7 (e1RM = 290)

All sets felt nice and easy.
Paused at the bottom of the sets except the top set.
Top set felt like I could have done at least 1-2 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

Had a short energy burst for this lift and all felt easy!
Going to up the weight next session.

Stiff Legged Deadlift w/ Fat Gripz:

135 x 7
– 1 minute rest
135 x 7
– 1 minute rest
135 x 6
– 1 minute rest
135 x 5
– 1.25 minute rest
135 x 5

Decent sets.
But left elbow was acting a little.
Toes-to-Bar

1 x 10
– 1 minute Rest
1 x 8
– 1 minute Rest
1 x 6
– 1 minute Rest
1 x 6
– 1 minute Rest
1 x 5

Tough sets.

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Posted by on December 1, 2014 in Training Log

 

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