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TJM: 10s Wave – Intensification Phase: Squat: 3/21/16

21 Mar

10s Wave – Intensification Phase: Squat: 3/21/16

Not as much sleep as I wanted and felt average as I start the day (5/10).
Body slowly adapting to the volume.
Just need to make my sessions shorter somehow.
10s set still sucks!

Info:

Body Weight: 178.4 lbs on 3/6/16
Pre-workout Warm-up Time: ~15 minutes
Training Time: 1 hr 57 mins
Fasted Time: ~13-14 hours
Sleep: ~6-7 hours

Lifts:

Squat:

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

Work Sets:
165 x 5
195 x 5
200 x 10
200 x 10
200 x 10 (e1RM = 266)

Easy sets until I hit the 10s set.
Trying to find a nice rhythm.
Top set made with 1 saved in the tank.

Log Press:

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

Work Sets:
95 x 3
110 x 3
122.5 x 3 (e1RM = 135)

Good, easy sets.

Assistance Exercises:

Glute Ham Raise:

x 8
– Rest 1 minute
x 6
– Rest 1 minute
x 6

Reverse Hyper Machine:

+80 x 12
– Rest 1 minute
+801 x 10

Recovery Sled Pull/Push:

Terrain: AstroTurf
Weight: 250

Sled Pull: 4.5 minutes
Sled Push: 5 minutes

Really surprised how the slow sled pulls killed my quads!

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Posted by on March 21, 2016 in Training Log

 

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