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TJM: 10s Wave – Accumulation Phase: Squat: 3/7/16

07 Mar

10s Wave – Accumulation Phase: Squat: 3/7/16

Semi-decent amount of sleep and felt average as I start the day (5/10).
Kinda excited for my first session.
Decided to use the Texas Squat Bar and it weighs 55 lbs by itself.
All I can say is I am not used to so much volume and will need a while to get used to this.

Good session overall.

Info:

Body Weight: 178.4 lbs on 3/6/16
Pre-workout Warm-up Time: ~13 minutes
Training Time: 1 hr 52 mins
Fasted Time: ~12-13 hours
Sleep: ~6-7 hours

Lifts:

Squat:

Warm-up Sets:
55 x 10
65 x 5
85 x 3
105 x 2
125 x 1
145 x 1

Work Sets:
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10 (e1RM = 239)

Ouch!
Really started feeling it on the 3rd set.
Think there was a couple reps not parallel enough starting with the 4th set.
or maybe I am just too critical of myself.
1-3 reps saved in the tank on the last work set.

Log Press:

Warm-up Sets:
50 x 10
55 x 5
67.5 x 5
82.5 x 3

Work Sets:
90 x 5
102.5 x 5
115 x 5 (e1RM = 134)

Was feeling a little tired as I started this.
But gained enough energy between sets.
Not too bad with 1-2 reps saved in the last work set.

Assistance Exercises:

Glute Ham Raise:

x 10
– Rest 1 minute
x 10
– Rest 1 minute
x 10

Reverse Hyper Machine:

+80 x 10
– Rest 1 minute
+801 x 10

Alactic Power – Sled Explosions:

Terrain: AstroTurf
Weight: 250
Sets: 10
Pushes: 2/set
Rest: 90 seconds/set

You can see an example of this here: https://www.instagra…/p/BCqYQFGPQ4M/

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Posted by on March 7, 2016 in Training Log

 

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