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5/3/1: Cycle 6 – 1s Week: Squat: 3/30/15

30 Mar

Cycle 6 – 1s Week: Squat: 3/30/15

Good amount of sleep and felt good as I start my day (6/10).
Right wrist is still acting up but I felt real good all session.

Actually ended the session strong and had to cut it a couple minutes short due to needing to get out of the gym to do something.
One awesome thing is squatting 6 plates again for a single!

Info:

Body Weight: 172.6 lbs on 3/22/15
Pre-workout Warm-up Time: 20-25 minutes
Training Time: 1 hr 16 mins
Fasted Time: ~10 hours
Sleep: ~8 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
120 x 5
150 x 5
180 x 3

Work Sets:
225 x 5
255 x 3
285 x 4 (e1RM = 323)
315 x 1

Sets are very easy.
All warm-up sets was paused at the bottom of the set.
Remembered my e1rm last session was 315 lbs so decided to try a single after the top set.
Top set felt like I could have done 2 more reps easily.
Extra set of 315 lbs for a single felt real easy also!

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:
115 x 8
– 1 minute rest
115 x 7
– 1 minute rest
115 x 7
– 1.25 minute rest
115 x 5
– 1.25 minute rest
115 x 5

Tough sets.
Definitely dropping weight next time.

Sumo Deadlift:

190 x 10
– Rest 1.5 minutes
190 x 10
– Rest 1.5 minutes
190 x 10
– Rest 2 minutes
190 x 10

Challenging sets.
Only did 4 out of 5 sets due to other things I had to do outside the gym.

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Posted by on March 30, 2015 in Training Log

 

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