Cycle 13 – 1s Week: Squat: 2/22/16
Not enough sleep as I like but felt good as I start the day (6/10).
Played around with some of the different barbells in the gym.
Thick Deadlift Bar and Texas Squat Bar.
Good session overall trying out different things.
Info:
Body Weight: 182.2 lbs on 2/21/16
Pre-workout Warm-up Time: 10 minutes
Training Time: 1 hr 50 mins
Fasted Time: ~12-13 hours
Sleep: ~6-7 hours
Pre-workout Warm-ups:
Dynamic Stretching
Standing Long Jumps (1 x 3)
Main Lift(s):
Squat:
Warm-up Sets:
55 x 5
55 x 5
65 x 5
95 x 5
125 x 5
155 x 5
190 x 3
Work Sets:
235 x 5
265 x 3
295 x 3 (e1RM = 324)
Decent sets.
Top work sets shows I still need to improve my posterior chain.
Assistance Exercises:
Sumo Deadlift:
(40% of Training Max)
145 x 10
– Rest 1 minute
145 x 10
– Rest 1 minute
145 x 10
Front Squats:
125 x 5
– Rest 1 minute
125 x 5
– Rest 1 minute
125 x 5
Reverse Hyper Machine:
+50 x 12
– Rest 1 minute
+50 x 11
First time using it and WOW!
I feel the pain!
Sled Recovery Push:
Weight: 160 lbs
Terrain: AstroTurf
Time: 8 minutes
