Cycle 7 – 1s Week: Squat: 5/25/15

Not a good amount or quality sleep.
Felt average as I left for the gym (5/10).
Energy level boosted slightly (6/10) and stayed like that for most of the session.

Session was alright but could have been better.
Planning on changing some things for assistance work next cycle.
Maybe make the assistance exercise weight go in an incremental percentage base per week.

Info:

Body Weight: 172.6 lbs on 5/17/15
Pre-workout Warm-up Time: 10 minutes
Training Time: 1 hr 22 mins
Fasted Time: ~12-13 hours
Sleep: ~6.5 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
125 x 5
155 x 5
185 x 3

Work Sets:
230 x 5
260 x 3
290 x 3 (e1RM = 319)

Good sets.
Top set goal was 4 reps but only did 3 with 1 saved in the bank.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets:
95 x 10
– 1.25 minute rest
95 x 10
– 1.5 minute rest
95 x 8
– 1.75 minute rest
95 x 8
– 2 minute rest
95 x 7

Tough sets.

Sumo Deadlift:

180 x 10
– Rest 1 minute
180 x 10
– Rest 1.25 minute
180 x 10
– Rest 1.5 minute
180 x 10
– Rest 1.75 minute
180 x 10

Tough sets.
Tired when finished (5/10).

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