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5/3/1: Cycle 8 – 1s Week: Squat: 7/6/15

06 Jul

Cycle 8 – 1s Week: Squat: 7/6/15

Good amount of sleep and felt good as I start the day (6/10).
Energy level was great as I did my main lift (7/10) but dipped slightly as I did my assistance work.
Had to skip my last assistance work due to outside gym needs.
Good session overall.

Info:

Body Weight: 174 lbs on 6/14/15
Pre-workout Warm-up Time: 15 minutes
Training Time: 1 hr 0 mins
Fasted Time: ~10-11 hours
Sleep: ~7-7.5 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
130 x 5
160 x 5
190 x 3

Work Sets:
240 x 5
270 x 3
300 x 4 (e1RM = 340)

Easy sets for the most part.
Top set a little more challenging but reached my goal with 1 rep in the tank.

Assistance Exercises:

Front Squat:

Warm-up Set:
45 x 10

Work Sets: (35% of e1RM)

90 x 10
– 1 minute rest
90 x 10
– 1 minute rest
90 x 8
– 1 minute rest
90 x 8
– 2 minute rest
90 x 8

Tough sets and somehow was running out of wind to complete my last 3 sets.
Sumo Deadlift:

skipped

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Posted by on July 6, 2015 in Training Log

 

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