Cycle 11 – 1s Week: Squat: 11/23/15
Good amount of sleep and felt decent as I start the day (5/10).
Energy level improved slightly as I started my main lift but dropped through the session.
Still not as strong but decent day.
Definitely repeating the same training max on squats for next cycle.
Info:
Body Weight: 172.4 lbs on 11/2/15
Pre-workout Warm-up Time: 19 minutes
Training Time: 1 hr 11 mins
Fasted Time: ~12 hours
Sleep: ~7-8 hours
Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
Box Jumps (41″ 3 x 2)
Standing Long Jumps (1 x 3)
Main Lift(s):
Squat:
Warm-up Sets:
45 x 10
140 x 5
175 x 5
210 x 3
Work Sets:
260 x 5
295 x 2
315 x 1
Tough sets.
Decided to drop the weight on my top set when I had a hard time with my 2nd work set.
At least my top set was parallel this time.
Assistance Exercises:
Sumo Deadlift:
160 x 10
– Rest 1 minute
160 x 10
– Rest 1 minute
160 x 10
– Rest 1.25 minute
160 x 10
– Rest 1.25 minute
160 x 10
Tough sets.
Farmers Walk:
130/130 x 20 yards
– Rest 1.5 minute
130/130 x 20 yards
Fatigued when completed.
