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5/3/1: Cycle 7 – 5s Week: Squat: 4/27/15

27 Apr

Cycle 7 – 5s Week: Squat: 4/27/15

Decent sleep but felt like I should have slept at least an hour longer.
Felt good as I left for the gym and started my warm-up sets.
Energy level dipped a bit as I progressed through my session.
Think I may not be 100% yet since I took 2 weeks off from being sick and recovering from it.
To make matters worst, my Bluetooth headset broke and I am awaiting for the replacement to get shipped to me!

So no music, on a squat rack instead of a power cage and just recovered from being sick.
Could have been better session for whats it worth.

Info:

Body Weight: 172.4 lbs on 4/20/15
Pre-workout Warm-up Time: 18 minutes
Training Time: 1 hr 5 mins
Fasted Time: ~12-13 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
125 x 5
155 x 5
185 x 3

Work Sets:
200 x 5
230 x 5
260 x 5 (e1RM = 303)

Started feeling decent but energy level dipped.
Goal was 8 reps on the top set but only managed the minimum.
Strength not yet the same since I got sick.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:
100 x 10
– 1 minute rest
100 x 8
– 1 minute rest
100 x 7
– 1 minute rest
100 x 7
– 2 minute rest
100 x 7

Tough sets.
Dropped weight should have been easy if I didn’t get sick.

Sumo Deadlift:

180 x 10
– Rest 1 minutes
180 x 10
– Rest 2 minutes
180 x 10
– Rest 2 minutes
180 x 10
– Rest 2 minutes
180 x 10

Tough sets even with the dropped weight.

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Posted by on April 27, 2015 in Training Log

 

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