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!
