10s Wave – Accumulation Phase: Bench Press: 3/11/16

Great amount of sleep and felt decent as I start the day. (5/10)
Energy level stayed steady the whole session.
Realized that I forgot to take my training max for weighted dips and chin-ups so tried to find it during my accessory work.

My body finally fully recovered yesterday after Monday’s squat session.
WOW!
Due to not used to the volume and intensity it took that long to feel normal again.
Hope my body adapts to the program sooner than later!
Otherwise a good session.

PS:
There’s a couple new Competition Bench Press platforms at my gym and its nice!

Info:

Body Weight: 178.4 lbs on 3/6/16
Pre-workout Warm-up Time: ~12 minutes
Training Time: 1 hr 28 mins
Fasted Time: ~12-13 hours
Sleep: ~8-8.5 hours

Lifts:

Bench Press:

Warm-up Sets:
45 x 10
65 x 5
85 x 3
105 x 2

Work Sets:
125 x 10
125 x 10
125 x 10
125 x 10
125 x 11 (e1RM = 170)

Easy enough sets somehow.
Really enjoy the new competition bench press platforms.
Made the top set with at least 2 reps saved in the tank.

Sumo Deadlift:

Warm-up Sets:
135 x 5
165 x 5
200 x 3

Work Sets:
215 x 5
250 x 5
285 x 5 (e1RM = 332)

First time going heavy on these.
Not too bad.

Assistance Exercises:

Weighted Chin-ups:

BW + 70 x 2

Weighted Dips:

BW + 70 x 3

Slam Ball:
(20 lbs Slam Ball)

Overhead Slam:

x 10
– Rest 1 minute

Forward Throw:

x 10
– Rest 1 minute

Side Throw:

Left Side: x 10
– Rest 1 minute
Right Side: x 10