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.
