10s Wave – Accumulation Phase: Overhead Press: 3/18/16

Not as much sleep as I wanted and felt decent for the day (5/10).
Surprised that it didn’t take as long to recover from Monday’s session.
Guess I won’t find out until next Monday’s squat session if my body has adapted to the new program or not.

Only issue with today’s session was that I haven’t really done a heavy front squat and just did some guestimate calculation based of my back squat.
Bad idea!
Will change my training max for the front squat next session.

Otherwise a fun and good day!


Body Weight: 178.4 lbs on 3/6/16
Pre-workout Warm-up Time: ~14 minutes
Training Time: 1 hr 56 mins
Fasted Time: ~12-13 hours
Sleep: ~6-7 hours


Overhead Press:

Warm-up Sets:
45 x 10
55 x 5
65 x 3
75 x 2

Work Sets:
85 x 10
85 x 10
85 x 10
85 x 10
85 x 11 (e1RM = 116)

Good sets but easily burned my arms and shoulders.
Top set made with 1-3 saved in the tank.

Front Squat:

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

Work Sets:
140 x 5
160 x 5
180 x 2 (e1RM = 192)

Tried to do the warm-up sets without straps at first but I just dont have the mobility.
Used straps to hold onto the rest of the sets.
Will change training max for next session as weights are too heavy for me at this time.

Assistance Exercises:

Weighted Dips:

BW + 35 x 6
– Rest 1 minute
BW + 42 x 5
– Rest 1 minute
BW + 49 x 5

I realized I am not strong enough to do the numbers suggested.
So instead of using the percentages for my body weight and weight added, I just use the percentages on weights added for now.
Will just attempt AMRAP on each set until I get stronger.

Prone Single Arm Rope Sled Pull & Sprints:

Terrain: AstroTurf
Weight: 70 + 90

Left Arm: 20 yards
Sprint: 20 yards
– Rest 4 minutes
Right Arm: 20 yards
Sprint: 20 yards

Felt easier than last time I did this.
May add weight next session and decrease rest times.