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
