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5/3/1: Cycle 8 – 5s Week: Squat: 6/8/15

08 Jun

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.

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Posted by on June 8, 2015 in Training Log

 

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