01/28/2013
I went with 2 scoops of PREFIGHT this morning because I was 1 rep maxing squats.
1 Rep max Squat
Stats
Weight: 188.8
Location: Anytime Fitness
Mood: Average
Length: 1 hour 30 minutes
Warm Up – went with 10 mins of light elliptical to get things going today. I had to change something to get going.
Intra: Grape Infinite Force
Primary Lifts
BACK BARBELL SQUAT
*this week, we are 1 rep maxing all the major muscle groups. I've never personally NEVER done a true 1 RM test, so there is definitely a learning curve. There are so many to go about it, still searching for what MINE is, but today felt pretty solid.
135lbs x 10 reps
155lbs x 5 reps
185lbs x 3 reps
225lbs x 3 reps
245lbs x 2 reps
265lbs x 1 rep
275lbs x 1 rep
295lbs x 1 rep
315lbs x 1 rep
320lbs x 1 rep
The only thing I would change is that I think I micro managed all the way up. I mean, 28 reps leading up to a max seems like overkill/too much to me. It's probably a little function of never having done this formally and the other part confidence in big lifts. Putting 3 big plates on each side, going down and exploding back up is a freakin rush! Maybe, if I didn't inch my way up there I could have gone for more... well, either way, it will be a good jumping off point for figuring percentages for the 5/3/1, so I'm satisfied.
Then, to really finish off the day:
HITT cardio – Elliptical
1 minute at Level 18, speed ~5.0mph
30 sec at Level 12, speed ~5.0mph
TOTAL: 15 minutes
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