Cycle 8 – 5s Week: Squat: 6/8/15
Decent amount of sleep and felt good to start the day (6/10).
Energy level stayed constant for most of the session until the last accessory work.
Starting with this cycle I plan to make the accessory work do a similar setup as the 5/3/1s week.
(Example: 5s week= 30%, 3s week = 35%, 1s week = 40%)
Think I am doing what I made a mistake in the past of running my accessory work too hard.
Good session overall.
Info:
Body Weight: 172.6 lbs on 5/17/15
Pre-workout Warm-up Time: 25 minutes
Training Time: 1 hr 14 mins
Fasted Time: ~10-12 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
130 x 5
160 x 5
190 x 3
Work Sets:
205 x 5
240 x 5
270 x 6 (e1RM = 324)
Easy sets.
Paused at the bottom of the warm-up sets.
Top set goal of 6 reps done with 1-2 more saved in the bank.
Assistance Exercises:
Front Squat:
Warm-up Set:
45 x 10
Work Sets:
(30% of e1RM)
80 x 10
– 1. minute rest
80 x 10
– 1.5 minute rest
80 x 10
– 1.5 minute rest
80 x 10
– 2 minute rest
80 x 10
Wore me out.
Challenging sets.
Will attempt 35% next session.
Sumo Deadlift:
(45% of e1RM)
165 x 10
– Rest 1 minute
165 x 10
– Rest 1.5 minute
165 x 10
– Rest 1.5 minute
165 x 10
– Rest 1.5 minute
165 x 10
Easy sets until the last 2 sets but wore me out.
