10s Wave – Intensification Phase: Deadlift: 3/28/16

Still not as much sleep as I wanted but felt better as I start the day (5-6/10).
Lifts went well but really tough doing the 10s sets.
Got myself a Shoulderok and hope it is a good investment.
Otherwise a good training day.

Info:

Body Weight: 178.4 lbs on 3/6/16
Pre-workout Warm-up Time: ~12 minutes
Training Time: 1 hr 54 mins
Fasted Time: ~12-13 hours
Sleep: ~6-7 hours

Lifts:

Power Clean:

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

Work Sets:
110 x 3
125 x 3
140 x 3 (e1RM = 154)

Easy enough sets to warm-up the deadlifts.

Deadlift:

Warm-up Sets:
145 x 5
165 x 3

Work Sets:
185 x 5
220 x 5
225 x 10
225 x 10
225 x 10 (e1RM = 299)

So much volume!
Felt like dying on the second to last work set.
Top set done using mixed grip and 1 saved in the tank.

Assistance Exercises:

Standing Power Press:

Warm-up Sets:
+82.5 x 5
+102.5 x 5
+125 x 3

Work Sets:
+145 x 3
+165 x 3
+185 x 3

Was more challenging now that I got the right numbers.

Reverse Hyper Machine:

+80 x 12
– Rest 1 minute
+801 x 10