10s Wave – Intensification Phase: Bench Press: 3/25/16
Not enough sleep as I wanted and average feeling as I start the day (5/10).
Bench Press day has to be the easiest compared to the other lifting days after finishing the 1st phase.
Good session overall.
Info:
Body Weight: 178.4 lbs on 3/6/16
Pre-workout Warm-up Time: ~10 minutes
Training Time: 1 hr 34 mins
Fasted Time: ~10 hours
Sleep: ~6-7 hours
Lifts:
Bench Press:
Warm-up Sets:
45 x 10
55 x 5
75 x 3
95 x 2
Work Sets:
115 x 5
135 x 5
140 x 10
140 x 10
140 x 10 (e1RM = 186)
Warm-up sets done with a pause at the end of the sets.
Not bad until the 10s set.
Top set made with 2 in the tank.
Sumo Deadlift:
Warm-up Sets:
135 x 5
165 x 5
200 x 3
Work Sets:
235 x 3
265 x 3
300 x 3 (e1RM = 330)
Decent sets.
Assistance Exercises:
Weighted Chin-ups:
BW + 38.5 x 6
BW + 45.5 x 3
BW + 52.5 x 4
Sledgehammer Overhead Strikes:
Left Arm: 35 x 5
Right Arm: 35 x 5
– Rest 1.5 minutes
Left Arm: 35 x 5
Right Arm: 35 x 5
– Rest 1.5 minutes
Left Arm: 35 x 6
Right Arm: 35 x 6
– Rest 1.5 minutes
Left Arm: 10 x 10
Right Arm: 10 x 10
