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5/3/1: Cycle 5 – 5s Week: Squat: 1/19/15

19 Jan

Cycle 5 – 5s Week: Squat: 1/19/15

Last week was supposed to be a deload week.
Decided to just do nothing that week and rest/recover and my body seems to have benefited from that as most of my body parts feels to be 100% now.

Slept well and felt good by the time I arrived at the gym (6/10).
Energy level was sustained well through the session.

After reading some articles last couple of weeks, I decided to change my stiff legged deadlift assistance work with sumo deadlift.
Definitely felt other muscles work on that as its the first time I did sumo deadlifts.

Good session overall today!

Info:

Body Weight: 167 lbs on 12/28/14
Pre-workout Warm-up Time: 20-25 minutes
Training Time: 1 hr 18 mins
Fasted Time: ~11-12 hours
Sleep: ~7-7.5 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
115 x 5
145 x 5
175 x 3

Work Sets:
190 x 5
215 x 5
245 x 6 (e1RM = 294)

Easy sets.
All warm-up sets was paused at the end of the set.
Felt like I could have done 1 more rep at the top set if needed.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

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

Nice easy sets and better than last session.
May add some more weight next session.

Sumo Deadlift:

135 x 10
– 1 minute rest
135 x 10
– 1 minute rest
135 x 10
– 1 minute rest
135 x 10
– 1.25 minute rest
135 x 10

Nice and easy.
Increasing weight next session.

Toes-to-Bar

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

Slightly better sets than last session.

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Posted by on January 19, 2015 in Training Log

 

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