10s Wave – Accumulation Phase: Deadlift: 3/14/16

Good amount of sleep and felt good as I start the day (6/10).
Energy level was decent but it dipped after the deadlift session and picked back up after my first assistance work.
This much volume for deadlifts sucks!
Was debating what pressing variation to do today.
Original plan was some paused bench press but decided on using the new Standing Power Press.
Session went well and was feeling good until I did the Short Lactic Capacity Sled Sprints.
That last thing made me feel like dying!

Info:

Body Weight: 178.4 lbs on 3/6/16
Pre-workout Warm-up Time: ~12-13 minutes
Training Time: 1 hr 43 mins
Fasted Time: ~13-14 hours
Sleep: ~7.5-8 hours

Lifts:

Power Clean:

Warm-up Sets:
62.5 x 3
77.5 x 3
95 x 3

Work Sets:
102.5 x 3
117.5 x 3
132.5 x 3 (e1RM = 146)

Good easy sets to warm-up the deadlifts with.

Deadlift:

Warm-up Sets:
140 x 5
160 x 3
180 x 2

Work Sets:
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10 (e1RM = 266)


These sucked as expected.
All sets done with double overhand grip, none mixed grip.
Top work set with 2 saved in the tank.

Assistance Exercises:

Standing Power Press:

Warm-up Sets:
+37.5 x 5
+57.5 x 5
+80 x 3

Work Sets:
+90 x 5
+110 x 5
+130 x 5

Messed up my math and forgot to add 45 lbs on each set.
Fun machine.
You can see how the standing power press works here: https://www.instagra…/p/BC8cxZzPQxj/

Reverse Hyper Machine:

+80 x 13
– Rest 1 minute
+801 x 12

Short Duration Lactic Capacity Sled Sprints:

Terrain: AstroTurf
Weight: 70 + 90
Work: 6 seconds
Rest: 20 seconds
Sets: 6

This sucked more than it looked!

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