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5/3/1: Cycle 4 – 1s Week: Squat: 12/29/14

29 Dec

Cycle 4 – 1s Week: Squat: 12/29/14

Decent sleep and felt average as I start my day (5/10) but kicked up a notch as my Pre hit me (6/10).
I was feeling good during the work sets of my main lift but then had to tone it town due to my right/back hip area acting up.
Slight speed bump on my progress but the rest of the session was decent enough.

Safety first so I can continue training and not sit on the sidelines for a long time to heal!
Hopefully I can make it up as I start the next Cycle!

Info:

Body Weight: 167 lbs on 12/28/14
Pre-workout Warm-up Time: 22 minutes
Training Time: 1 hr 20 mins
Fasted Time: ~9-10 hours
Sleep: ~6 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
140 x 5
165 x 3

Work Sets:
210 x 5
235 x 3
265 x 1 (e1RM = 265)

1-2 work sets was a little challenging as I was trying to be careful with my right hip/back area acting up.
Decided to just do the bare minimum on the top set despite feeling like I could do 2-3 more on top of it.
Safety first!

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:
105 x 10
– 1 minute rest
105 x 8
– 1 minute rest
105 x 8
– 1 minute rest
105 x 8
– 1 minute rest
105 x 10

Good sets.
But was playing it safe today.

Stiff Legged Deadlift w/ Fat Gripz:

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

Not too bad.
Toes-to-Bar

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

Tough sets.
And felt worn out as I finished.

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Posted by on December 29, 2014 in Training Log

 

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